Simple Fuel for a Strong Week

Healthy eating works best when it’s repeatable. This week’s meals focus on high protein, simple prep, and everyday ingredients you can find anywhere. Mix and match these meals to support energy, recovery, and consistency throughout the week.

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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. Greek Yogurt Protein Bowl

Ingredients:

• 1 cup Greek yogurt

• ½ cup mixed berries

• 1 tbsp honey

• 1 tbsp chia or flax seeds

• Optional: granola

Instructions:

1. Add yogurt to a bowl.

2. Top with berries, seeds, and honey.

3. Add granola if desired.

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2. Avocado Egg Toast

Ingredients:

• 2 eggs

• 1 slice whole-grain or sourdough toast

• ½ avocado

• Salt + pepper

Instructions:

1. Cook eggs to preference.

2. Mash avocado onto toast.

3. Top with eggs and season.

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Lunch

1. Ground Turkey Rice Bowl

Ingredients:

• 1 cup cooked ground turkey

• ½–1 cup cooked rice

• ½ cup steamed broccoli or peppers

• Olive oil, salt, pepper

Instructions:

1. Cook turkey and season.

2. Build bowl with rice and veggies.

3. Drizzle lightly with olive oil.

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2. Chicken Salad Protein Plate

Ingredients:

• 1 cup cooked chicken, chopped

• 1 tbsp Greek yogurt

• 1 tbsp light mayo

• Celery (optional)

• Serve with crackers, fruit, greens, or on toast

Instructions:

1. Mix chicken, yogurt, and mayo.

2. Add celery if desired.

3. Serve as a plate, wrap or sandwich.

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Dinner

1. Crockpot Pulled BBQ Chicken

Ingredients:

• 2–3 chicken breasts

• ½ cup BBQ sauce (choose low-sugar if possible)

• Garlic powder, pepper

Instructions:

1. Add chicken and sauce to crockpot.

2. Cook on LOW 4–6 hours.

3. Shred and serve with rice, potatoes, or veggies.

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2. Garlic Butter Shrimp & Asparagus Sheet Pan Dinner

Ingredients:

• 1 lb shrimp (peeled & deveined)

• 1 bunch asparagus (trimmed)

• 2–3 tbsp olive oil (or melted butter)

• 3 cloves garlic, minced

• Zest and juice of 1 lemon

• Salt & pepper to taste

• Optional: parsley for garnish

Instructions:

1. Preheat Oven: 400°F (205°C).

2. Prep Pan: Line a sheet pan with foil or parchment.

3. Asparagus First: Place asparagus on the pan, drizzle with 1 tbsp olive oil, season with salt & pepper.

4. Add Shrimp: Place shrimp around/over the asparagus.

5. Season: Drizzle remaining oil or melted butter. Add minced garlic, lemon zest & juice, and a pinch of salt & pepper.

6. Bake: 8–10 minutes until shrimp turns pink and asparagus is tender.

7. Serve: Garnish with parsley and serve with rice, quinoa, or a side salad.

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Shopping List for the Week

Produce:

• Mixed berries

• Avocado

• Broccoli or bell peppers

• Onion

• Celery (optional)

• Lemon

• Garlic

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Protein & Dairy:

• Greek yogurt

• Eggs

• Ground turkey

• Chicken breasts

• Shrimp

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Pantry:

• Honey

• Chia or flax seeds

• Rice or Quinoa

• Olive oil

• BBQ sauce

• Salt, pepper, garlic powder

• Crackers or bread