Simple Ingredients, Big Flavor
Healthy eating doesn't have to be expensive, time-consuming, or complicated. When you fill your plate with whole foods, lean protein, healthy fats, and colorful produce, you're giving your body what it needs to perform at its best.
This week's meals are built around fresh ingredients, simple cooking methods, and bold flavors that make healthy eating something to look forward to.
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. Cinnamon Banana Quinoa Breakfast Bowl
Ingredients:
1 cup cooked quinoa
1 ripe banana, diced
1 tbsp almond butter
1 tsp cinnamon
2 tbsp chopped pecans
Instructions:
Warm the cooked quinoa.
Stir in cinnamon.
Top with pear, almond butter, and pecans.
Serve warm.
2. Smoked Salmon & Avocado Toast
Ingredients:
2 slices whole-grain sourdough
3 oz smoked salmon
½ avocado, mashed
Everything bagel seasoning
Lemon wedge
Instructions:
Toast the bread.
Spread mashed avocado over each slice.
Top with smoked salmon.
Sprinkle with everything bagel seasoning and squeeze fresh lemon over the top.
Lunch
1. Grilled Chicken Mediterranean Pasta Salad
Ingredients:
1 grilled chicken breast, sliced
1 cup cooked whole wheat rotini
Cherry tomatoes, halved
Diced cucumber
Kalamata olives
Crumbled feta
Olive oil
Lemon juice
Instructions:
Combine pasta and vegetables in a bowl.
Add sliced chicken.
Toss with olive oil and lemon juice.
Sprinkle feta on top before serving.
2. Southwest Stuffed Sweet Potato
Ingredients:
1 large baked sweet potato
½ cup black beans
½ cup grilled chicken, diced
Corn kernels
Fresh salsa
Plain Greek yogurt
Fresh cilantro (optional)
Instructions:
Bake sweet potato until tender.
Split open and fluff the inside.
Fill with chicken, beans, corn, and salsa.
Top with a spoonful of Greek yogurt.
Dinner
1. Tuscan Chicken with White Beans & Spinach
Ingredients:
2 chicken breasts
1 can cannellini beans, drained
2 cups fresh spinach
2 cloves garlic, minced
½ cup chicken broth
2 tbsp grated Parmesan
Olive oil
Italian seasoning
Instructions:
Cook chicken until golden and set aside.
Sauté garlic in olive oil.
Add beans, broth, spinach, and Italian seasoning.
Return chicken to skillet.
Sprinkle Parmesan over the top and simmer for 5 minutes.
2. Citrus Herb Tilapia with Roasted Asparagus
Ingredients:
2 tilapia fillets
1 bunch asparagus
1 orange (juice and zest)
1 tbsp olive oil
Garlic powder
Paprika
Salt & pepper
Instructions:
Preheat oven to 400°F.
Toss asparagus with olive oil and seasoning.
Place tilapia on the same sheet pan.
Brush fish with orange juice and zest.
Bake 12–15 minutes until fish flakes easily.
Shopping List for the Week
Produce:
Banana
Avocados
Lemons
Oranges
Cherry tomatoes
Cucumbers
Sweet potatoes
Corn
Fresh salsa
Fresh spinach
Asparagus
Garlic
Fresh cilantro (optional)
Protein & Dairy:
Chicken breasts
Smoked salmon
Tilapia fillets
Plain Greek yogurt
Feta cheese
Grated Parmesan
Pantry:
Cooked quinoa
Whole-grain sourdough bread
Whole wheat rotini
Black beans
Cannellini beans
Kalamata olives
Olive oil
Chicken broth
Almond butter
Chopped pecans
Italian seasoning
Everything bagel seasoning
Garlic powder
Paprika
Salt & pepper
