Nourish Your Energy & Keep It Simple

Another set of easy, healthy meals you can cook fast — designed to support energy, fat loss, and performance.
Use these during the workweek, mix and match, and save your favorites inside the Wellness Hub.

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Disclaimer: The meals and recipes provided in this Wellness Hub are for informational and educational purposes only. They are general suggestions meant to support healthy eating and convenience.

Please review all ingredients carefully and be mindful of any personal allergies, intolerances, or dietary restrictions. Elevated Performance LLC is not responsible for allergic reactions, food sensitivities, or adverse effects resulting from the preparation or consumption of these meals.

Always consult a qualified healthcare provider or registered dietitian for personalized nutrition guidance.

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Breakfast

1. High-Protein Peanut Butter Banana Overnight Oats

Ingredients:

• ½ cup rolled oats

• ½ cup almond milk (or any milk)

• ½ banana, sliced

• 1 tbsp peanut butter

• 1 tbsp chia seeds

• Optional: drizzle honey

Instructions:

1. Add oats, milk, chia seeds to a jar.

2. Stir in peanut butter.

3. Top with sliced banana + honey.

4. Refrigerate overnight.

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2. Spinach & Feta Egg Muffins

Ingredients:

• 6 eggs

• ½ cup chopped spinach

• ¼ cup crumbled feta

• Salt + pepper

Instructions:

1. Whisk eggs and season.

2. Add spinach and feta.

3. Pour into muffin tin.

4. Bake at 350°F for 18–20 minutes.

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Lunch

1. Turkey & Hummus Wrap

Ingredients:

• Whole-grain tortilla

• 3–4 slices turkey

• 2 tbsp hummus

• Spinach

• Sliced cucumber or bell peppers

Instructions:

1. Spread hummus onto tortilla.

2. Layer turkey, veggies, and spinach.

3. Roll tightly and slice.

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2. Simple Chicken Caesar Salad (Lightened Up)

Ingredients:

• 1 grilled chicken breast

• Romaine lettuce

• Parmesan (light amount)

• Whole-grain croutons (optional)

• Light Caesar dressing

Instructions:

1. Chop lettuce and chicken.

2. Toss with dressing.

3. Add parmesan + croutons if desired.

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Dinner

1. Crockpot Beef & Veggie Stew

Ingredients:

• 1 lb stew meat

• 3 carrots, chopped

• 2 potatoes, diced

• 1 onion, chopped

• 3 cups beef broth

• Salt, pepper, garlic powder

Instructions:

1. Add all ingredients to crockpot.

2. Cook on LOW 6–8 hours.

3. Serve with rice or alone.

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2. Baked Chicken Thighs + Roasted Veggies

Ingredients:

• 4 chicken thighs

• 1 tbsp olive oil

• Salt, pepper, paprika, garlic powder

• 2 cups mixed veggies (zucchini, broccoli, carrots, etc.)

Instructions:

1. Season chicken and toss veggies in olive oil + seasoning.

2. Place on sheet pan.

3. Bake at 400°F for 25–30 minutes.

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Shopping List for the Week

Produce:

• Bananas

• Spinach

• Mixed veggies (zucchini, broccoli, carrots)

• Carrots

• Potatoes

• Onion

• Romaine lettuce

• Cucumber or bell peppers

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Protein & Dairy:

• Eggs

• Feta

• Turkey slices

• Chicken breasts

• Chicken thighs

• Stew beef

• Parmesan

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Pantry:

• Rolled oats

• Almond milk

• Peanut butter

• Chia seeds

• Tortillas

• Hummus

• Caesar dressing

• Croutons (optional)

• Beef broth

• Olive oil

• Salt, pepper, garlic powder, paprika