Simple Fuel to Support the Work

Written By Elevated Performance

Healthy eating works best when it supports your effort instead of competing with it.
This week’s meals focus on balanced nutrition, reliable protein, and easy preparation, giving you steady fuel to carry you through full days 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. Peanut Butter Banana Protein Smoothie

Ingredients:

  • 1 scoop protein powder

  • 1 banana

  • 1 tbsp peanut butter

  • 1 cup milk or almond milk

  • Ice (optional)

Instructions:

  1. Add all ingredients to a blender.

  2. Blend until smooth.

  3. Serve immediately.

2. Mushroom & Egg Breakfast Skillet

Ingredients:

  • 2–3 eggs

  • Sliced mushrooms

  • Olive oil or butter

  • Salt & pepper

Instructions:

  1. Heat pan with oil or butter.

  2. Sauté mushrooms until soft.

  3. Crack eggs into pan and cook to preference.

  4. Season lightly and serve.

Lunch

1. BBQ Chicken Rice Bowl

Ingredients:

  • 1 cup cooked chicken breast

  • ½–1 cup cooked rice

  • ¼ cup BBQ sauce (low sugar if possible)

  • Steamed green beans or broccoli

Instructions:

  1. Warm chicken and rice if needed.

  2. Toss chicken lightly with BBQ sauce.

  3. Serve over rice with vegetables.

2. Greek Turkey Pita

Ingredients:

  • Whole-grain pita

  • 4–6 oz cooked ground turkey

  • Cucumber slices

  • Tomato

  • Tzatziki or Greek yogurt

Instructions:

  1. Warm pita slightly.

  2. Fill with turkey, cucumber, and tomato.

  3. Add tzatziki or yogurt and serve.

Dinner

1. Baked Italian Chicken & Potatoes

Ingredients:

  • 2–3 chicken breasts

  • Baby potatoes, halved

  • Olive oil

  • Italian seasoning

  • Salt & pepper

Instructions:

  1. Preheat oven to 400°F.

  2. Toss chicken and potatoes with olive oil and seasoning.

  3. Bake 30–35 minutes until chicken is cooked through.

2. Shrimp & Veggie Stir Fry

Ingredients:

  • 1 lb shrimp (peeled & deveined)

  • Bell peppers and snap peas

  • Olive oil

  • Garlic powder

  • Soy sauce or coconut aminos

Instructions:

  1. Heat oil in a skillet over medium heat.

  2. Cook shrimp until pink, then remove.

  3. Sauté vegetables briefly.

  4. Add shrimp back in and splash with soy sauce.

  5. Serve alone or over rice.

Shopping List for the Week

Produce:

  • Bananas

  • Mushrooms

  • Bell peppers

  • Snap peas

  • Cucumber

  • Tomato

  • Green beans or broccoli

  • Baby potatoes

Protein & Dairy:

  • Protein powder

  • Eggs

  • Chicken breasts

  • Ground turkey

  • Shrimp

Pantry:

  • Peanut butter

  • Milk or almond milk

  • Rice

  • BBQ sauce

  • Olive oil

  • Italian seasoning

  • Garlic powder

  • Soy sauce or coconut aminos

  • Salt & pepper

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