Simple Fuel on a Budget
Healthy eating doesn’t need to be expensive or complicated.
This week focuses on affordable ingredients, high-protein meals, and simple prep, helping you stay consistent without stretching your time or your budget.
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. Peanut Butter Apple Oat Bowl
Ingredients:
½ cup rolled oats
1 apple, diced
1 tbsp peanut butter
Cinnamon
1 cup water or milk
Instructions:
Cook oats with water or milk.
Stir in diced apple while hot.
Top with peanut butter and cinnamon.
2. Scrambled Eggs & Toast
Ingredients:
2–3 eggs
1 slice whole-grain toast
Butter or olive oil
Salt & pepper
Instructions:
Scramble eggs in a pan with butter or oil.
Toast bread.
Serve together and season lightly.
Lunch
1. Chicken & Bean Burrito Bowl
Ingredients:
1 cup cooked chicken
½ cup black or pinto beans
½–1 cup cooked rice
Salsa
Lettuce (optional)
Instructions:
Combine rice, chicken, and beans in a bowl.
Top with salsa and lettuce.
Mix before eating.
2. Egg Salad Sandwich (Light)
Ingredients:
2 boiled eggs
1 tbsp Greek yogurt
1 tsp mustard
Whole-grain bread
Salt & pepper
Instructions:
Mash boiled eggs in a bowl.
Mix with yogurt and mustard.
Season and spread on bread.
Dinner
1. Baked Chicken Drumsticks & Potatoes
Ingredients:
4–6 chicken drumsticks
2–3 potatoes, diced
Olive oil
Paprika, salt & pepper
Instructions:
Preheat oven to 400°F.
Toss drumsticks and potatoes with oil and seasoning.
Bake 35–40 minutes until cooked through.
2. Ground Beef & Rice Skillet
Ingredients:
1 lb ground beef
½–1 cup cooked rice
Frozen mixed vegetables
Olive oil
Salt & pepper
Instructions:
Brown ground beef in a skillet.
Add vegetables and cook until heated.
Stir in rice and season.
Serve warm.
Shopping List for the Week
Produce:
Apples
Lettuce (optional)
Potatoes
Protein & Dairy:
Eggs
Chicken (breast or thighs)
Chicken drumsticks
Ground beef
Greek yogurt
Pantry:
Rolled oats
Peanut butter
Whole-grain bread
Rice
Black or pinto beans
Salsa
Frozen mixed vegetables
Olive oil
Mustard
Paprika
Cinnamon
Salt & pepper
