Simple Fuel for a Strong Finish

Written By Elevated Performance

Healthy eating works best when it’s easy to follow through on. This week focuses on balanced meals, reliable protein, and minimal prep, helping you stay consistent and finish your week strong without overthinking food.

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. Blueberry Peanut Butter Smoothie

Ingredients:

  • 1 cup frozen blueberries

  • 1 scoop protein powder

  • 1 tbsp peanut butter

  • 1 cup milk or almond milk

Instructions:

  1. Add all ingredients to a blender.

  2. Blend until smooth.

  3. Serve immediately.

2. Egg & Cheese English Muffin

Ingredients:

  • 1 whole-grain English muffin

  • 2 eggs

  • 1 slice cheese

  • Salt & pepper

Instructions:

  1. Toast the English muffin.

  2. Cook eggs to preference.

  3. Place eggs and cheese on muffin.

  4. Season lightly and serve.

Lunch

1. Chicken & Veggie Stir Fry Bowl

Ingredients:

  • 1 cup cooked chicken

  • ½–1 cup cooked rice

  • Frozen stir fry vegetables

  • Soy sauce or coconut aminos

Instructions:

  1. Heat vegetables in a pan.

  2. Add chicken and rice.

  3. Stir in soy sauce and cook until heated.

2. Tuna & Avocado Wrap

Ingredients:

  • 1 can tuna (drained)

  • ½ avocado

  • Whole-grain wrap

  • Spinach or lettuce

  • Salt & pepper

Instructions:

  1. Mash tuna with avocado.

  2. Add to wrap with greens.

  3. Roll tightly and slice.

Dinner

1. Baked Italian Sausage & Peppers

Ingredients:

  • 4 Italian chicken or turkey sausages

  • Bell peppers

  • Onion

  • Olive oil

  • Italian seasoning

Instructions:

  1. Preheat oven to 400°F.

  2. Slice peppers and onion.

  3. Toss everything with olive oil and seasoning.

  4. Bake 25–30 minutes.

2. Ground Chicken Taco Skillet

Ingredients:

  • 1 lb ground chicken

  • Taco seasoning

  • ½ cup black beans

  • Diced tomatoes

Instructions:

  1. Cook ground chicken in skillet.

  2. Add taco seasoning, beans, and tomatoes.

  3. Stir and cook until heated through.

Shopping List for the Week

Produce:

  • Frozen blueberries

  • Bell peppers

  • Onion

  • Spinach or lettuce

  • Avocado

  • Tomatoes

Protein & Dairy:

  • Eggs

  • Chicken breast

  • Ground chicken

  • Chicken or turkey sausage

  • Canned tuna

  • Cheese slices

  • Protein powder

Pantry:

  • Peanut butter

  • Milk or almond milk

  • Rice

  • Whole-grain wraps

  • English muffins

  • Frozen stir fry vegetables

  • Black beans

  • Olive oil

  • Soy sauce or coconut aminos

  • Italian seasoning

  • Taco seasoning

  • Salt & pepper

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