Real Food, Real Energy

Written By Elevated Performance

Healthy eating doesn’t have to be complicated to make a difference.
This week focuses on simple whole foods, quality protein, and meals that are easy to prepare, helping you stay energized, recover well, and feel your best throughout the week.

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.

Image Disclaimer:
Any images used alongside these meals are for visual inspiration only. Elevated Performance LLC does not own the rights to these images. They are used solely as examples to help illustrate meal ideas.

Breakfast

1. Peach Protein Overnight Oats

Ingredients:

  • ½ cup rolled oats

  • 1 scoop vanilla protein powder

  • ½ cup diced peaches (fresh, frozen, or canned in juice)

  • ½ cup milk or almond milk

  • 1 tbsp pumpkin seeds

Instructions:

  1. Combine oats, protein powder, peaches, and milk in a container.

  2. Stir well and refrigerate overnight.

  3. Top with pumpkin seeds before serving.

2. Breakfast Quesadilla

Ingredients:

  • 2 eggs

  • ¼ cup shredded cheddar cheese

  • 1 whole-grain tortilla

  • Salsa (optional)

  • Salt & pepper

Instructions:

  1. Scramble eggs in a skillet.

  2. Place eggs and cheese inside tortilla.

  3. Fold and cook until lightly browned on both sides.

  4. Serve with salsa if desired.

Lunch

1. Mediterranean Ground Beef Bowl

Ingredients:

  • 1 cup lean ground beef

  • ½ cup cooked rice

  • Chopped cucumber

  • Diced tomatoes

  • 2 tbsp hummus

Instructions:

  1. Cook ground beef and season lightly.

  2. Add rice to a bowl.

  3. Top with beef, cucumber, tomatoes, and hummus.

  4. Mix before eating.

2. Chicken Apple Salad

Ingredients:

  • 1 cup cooked chicken breast, chopped

  • 1 apple, diced

  • Mixed greens

  • 1 tbsp chopped walnuts

  • Balsamic vinaigrette

Instructions:

  1. Add greens to a bowl.

  2. Top with chicken, apple, and walnuts.

  3. Drizzle with vinaigrette and toss.

Dinner

1. Teriyaki Pork Tenderloin & Green Beans

Ingredients:

  • 1 pork tenderloin

  • 1 lb green beans

  • 2 tbsp teriyaki sauce

  • Olive oil

  • Salt & pepper

Instructions:

  1. Preheat oven to 400°F.

  2. Brush pork tenderloin with teriyaki sauce.

  3. Place on sheet pan with green beans.

  4. Drizzle beans with olive oil.

  5. Bake 25–30 minutes until pork is cooked through.

2. Lemon Dill Tuna Cakes

Ingredients:

  • 2 cans tuna, drained

  • 1 egg

  • ¼ cup breadcrumbs

  • 1 tsp dried dill

  • Juice of ½ lemon

  • Olive oil

Instructions:

  1. Mix tuna, egg, breadcrumbs, dill, and lemon juice.

  2. Form into patties.

  3. Heat olive oil in a skillet.

  4. Cook 3–4 minutes per side until golden brown.

Shopping List for the Week

Produce:

  • Peaches

  • Apples

  • Cucumber

  • Tomatoes

  • Mixed greens

  • Green beans

  • Lemon

Protein & Dairy:

  • Eggs

  • Chicken breast

  • Lean ground beef

  • Pork tenderloin

  • Canned tuna

  • Shredded cheddar cheese

  • Protein powder

Pantry:

  • Rolled oats

  • Rice

  • Whole-grain tortillas

  • Hummus

  • Walnuts

  • Pumpkin seeds

  • Breadcrumbs

  • Teriyaki sauce

  • Olive oil

  • Dried dill

  • Balsamic vinaigrette

  • Salt & pepper

Elevated Performance
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