• Elevated Energy Levels — Meals are structured around lean proteins, complex carbohydrates, and healthy fats to provide steady energy throughout the day.
• Enhanced Mental Clarity — Omega-3s, high-quality proteins, and nutrient-dense greens support cognitive performance and focus.
• Improved Recovery & Resilience — Protein and antioxidant-rich ingredients help reduce post-exercise fatigue and support cellular repair.
• Balanced Nutrient Intake — Every meal includes vitamins, minerals, and phytonutrients to optimize metabolism and support immune health.
• Gourmet Flavor Without Waste — Sophisticated recipes use cost-effective methods and versatile ingredients to minimize prep time and maximize taste.
• Consistent Energy Rhythm Reset — Proper macronutrient balance helps regulate blood sugar and reduces dependence on caffeine or sugary snacks.

This meal plan is structured to boost energy levels while staying cost-effective, giving you a week of flavorful, nutrient-rich meals that keep both your body and taste buds satisfied.

Download Grocery List!

🍳 Breakfasts

Smoked Salmon & Avocado Sourdough Toast

A luxurious breakfast that balances heart-healthy fats, protein, and complex carbs. Creamy avocado pairs with smoked salmon on toasted sourdough for a nutrient-dense start to the day, perfect for energy and satiety.

Ingredients

• 2 slices thick sourdough bread
• 1 ripe avocado
• 4 oz smoked salmon
• Pinch of salt and pepper
• 1 tsp lemon juice
• Optional: microgreens, sesame seeds, or thin kiwi slices for garnish

1. Toast thick slices of sourdough until golden and crisp.
2. Mash ripe avocado with a pinch of salt, pepper, and a squeeze of lemon.
3. Spread mashed avocado evenly across each slice of toast.
4. Top with slices of smoked salmon, arranging for even coverage.
5. Optional: garnish with microgreens, sesame seeds, or a few thin slices of kiwi for extra freshness.

Nutrition (per serving): ~410 calories · 23g protein · 32g carbs · 20g fat

Green Smoothie Bowl with Spinach, Pineapple & Protein Powder

A vibrant, energizing smoothie bowl loaded with antioxidants, fiber, and protein. Spinach and pineapple create a bright green base, while protein powder ensures a filling and recovery-friendly breakfast.

Ingredients

• 1 cup fresh spinach
• 1 cup frozen pineapple chunks
• 1 scoop protein powder (vanilla or unflavored)
• 1 cup milk (dairy or plant-based)
• Optional toppings: kiwi slices, pumpkin seeds, coconut flakes, or nut butter

1. In a blender, combine fresh spinach, frozen pineapple chunks, protein powder, and your choice of milk (dairy or plant-based).
2. Blend until smooth, adding water or milk to achieve your preferred consistency.
3. Pour the smoothie into a bowl and top with kiwi slices, pumpkin seeds, and a sprinkle of coconut flakes.
4. Optional: drizzle with a small spoon of nut butter for added healthy fats and flavor.
5. Serve immediately for a chilled, refreshing breakfast.

Nutrition (per serving): ~350 calories · 28g protein · 42g carbs · 10g fat

Mini Frittatas with Prosciutto & Goat Cheese

Savory, bite-sized frittatas perfect for meal prep or brunch. Eggs provide protein, while prosciutto and goat cheese add richness and depth of flavor. Spinach adds a nutritional boost without overpowering the dish.

Ingredients

• 4 large eggs
• 1/2 cup fresh spinach, chopped
• 2 oz prosciutto, diced
• 2 oz goat cheese, crumbled
• Pinch of salt and pepper
• 1 tsp olive oil or cooking spray (for greasing muffin tin)

1. Preheat oven to 350°F (175°C) and lightly grease a muffin tin.
2. Whisk eggs in a large bowl, season with salt and pepper, and stir in chopped fresh spinach.
3. Dice prosciutto into small pieces and crumble goat cheese; fold into the egg mixture.
4. Pour the mixture evenly into muffin cups and bake for 18–20 minutes, or until fully set and slightly golden.
5. Cool for a few minutes before removing from the tin. Store in an airtight container in the fridge for up to 5 days.

Nutrition (per 2 mini frittatas): ~220 calories · 18g protein · 2g carbs · 15g fat

Lunches

Seared Ahi Tuna Poke Bowls

Fresh, sushi-inspired bowls that deliver lean protein, complex carbs, and vibrant vegetables. Sushi-grade ahi tuna is lightly seared and paired with edamame, cucumber, and pickled ginger over a base of fluffy sushi rice.

Ingredients

• 4 oz sushi-grade ahi tuna
• 1 cup cooked sushi rice
• 1/2 cup shelled edamame
• 1/2 cup cucumber, sliced thin
• 2 tbsp pickled ginger
• 1 tsp sesame oil
• Optional: soy sauce and sesame seeds for garnish
• Pinch of salt and pepper

1. Cook sushi rice according to package instructions and allow to cool slightly.
2. Pat ahi tuna dry and season lightly with salt, pepper, and a drizzle of sesame oil.
3. Heat a skillet over medium-high heat and sear tuna for 30–45 seconds per side, leaving the center rare.
4. Slice tuna thinly and arrange over the rice with edamame, cucumber slices, and pickled ginger.
5. Optional: sprinkle sesame seeds and drizzle a small amount of soy sauce for flavor.

Nutrition (per bowl): ~430 calories · 35g protein · 45g carbs · 12g fat

Farro Salad with Roasted Veg & Burrata

A hearty, gourmet salad with nutty farro, roasted seasonal vegetables, and creamy burrata. Finished with a balsamic glaze, this dish balances complex carbs, healthy fats, and protein for sustained energy.

Ingredients

• 1 cup farro
• 1/2 cup zucchini, chopped
• 1/2 cup bell peppers, chopped
• 1/2 cup carrots, chopped
• 2 oz burrata cheese, torn
• 1 tbsp olive oil
• Salt and pepper, to taste
• 1–2 tsp balsamic glaze
• Optional: fresh microgreens or pumpkin seeds for garnish

1. Cook farro according to package directions and let cool slightly.
2. Roast chopped zucchini, bell peppers, and carrots in the oven with a drizzle of olive oil, salt, and pepper.
3. Combine farro with roasted vegetables in a large bowl.
4. Top with torn burrata pieces and drizzle with balsamic glaze.
5. Optional: garnish with fresh microgreens or a sprinkle of pumpkin seeds for texture.

Nutrition (per serving): ~480 calories · 20g protein · 60g carbs · 18g fat

Grilled Chicken & Charred Corn Salad

A bright, satisfying salad featuring juicy grilled chicken breasts, sweet charred corn, and fresh herbs. Balanced with protein and fiber-rich vegetables, it’s perfect for a light yet filling lunch.

Ingredients

• 2 chicken breasts
• 2 ears fresh corn, husked
• 1/2 cup cucumber, diced
• 2 tbsp fresh cilantro, chopped
• 1 tsp olive oil
• Salt and pepper, to taste
• Optional: light vinaigrette or lemon juice for dressing

1. Grill or pan-sear chicken breasts until fully cooked and lightly browned.
2. Char fresh corn on the grill or stovetop until slightly blackened for added flavor.
3. Dice chicken and cut corn off the cob, then toss together in a bowl with chopped cucumber and fresh cilantro.
4. Optional: drizzle with a light vinaigrette or squeeze of lemon for extra brightness.
5. Serve immediately or pack for meal prep.

Nutrition (per serving): ~450 calories · 38g protein · 35g carbs · 14g fat

Dinners

Chilean Sea Bass with Burst Cherry Tomatoes & Asparagus

A delicate, restaurant-quality dish that pairs buttery sea bass with vibrant cherry tomatoes and crisp-tender asparagus. Simple seasoning lets the natural flavors shine while providing lean protein and nutrient-dense vegetables.

Ingredients

• 2 Chilean sea bass fillets (4–6 oz each)
• 1 cup cherry tomatoes
• 1 cup asparagus, trimmed
• 1–2 tbsp olive oil
• Salt and pepper, to taste
• Optional: fresh lemon wedges and parsley for garnish

1. Preheat oven to 400°F (200°C). Place sea bass fillets on a lined baking sheet.
2. Scatter cherry tomatoes and trimmed asparagus around the fillets. Drizzle everything with olive oil, salt, and pepper.
3. Bake for 12–15 minutes, or until the fish flakes easily and vegetables are tender.
4. Optional: finish with a squeeze of fresh lemon and sprinkle of parsley.

Nutrition (per serving): ~520 calories · 38g protein · 20g carbs · 28g fat

Steak & Farro Bowls with Chimichurri

Savory and satisfying, these bowls feature juicy flank steak over nutty farro, finished with a fresh, garlicky chimichurri sauce. Packed with protein, fiber, and healthy fats, it’s ideal for a performance-focused meal.

Ingredients

• 8 oz flank steak
• 1 cup cooked farro
• 1/2 cup parsley leaves
• 2 garlic cloves
• 2 tbsp olive oil
• 1 tsp lemon juice
• Salt and pepper, to taste
• Optional: roasted or sautéed vegetables for serving

1. Cook farro according to package instructions and set aside.
2. Season flank steak with salt, pepper, and garlic powder; grill or sear until desired doneness, then slice thinly.
3. Prepare chimichurri by blending parsley, garlic, olive oil, lemon juice, and a pinch of salt.
4. Assemble bowls with farro, sliced steak, and a generous drizzle of chimichurri.
5. Optional: add roasted or sautéed vegetables for extra color and nutrients.

Nutrition (per bowl): ~560 calories · 42g protein · 48g carbs · 22g fat

Miso-Glazed Black Cod with Bok Choy and Soba Noodles

This elegant dish features tender black cod glazed with umami-rich miso, paired with lightly sautéed bok choy and soba noodles. It’s balanced, nutrient-dense, and flavorful — perfect for a gourmet weeknight dinner.

Ingredients

• 2 black cod fillets (4–6 oz each)
• 2 tbsp miso paste
• 1 tsp soy sauce
• 1/2 tsp garlic powder
• 1 cup bok choy, chopped
• 1 cup cooked soba noodles
• 1 tsp oil for sautéing
• Optional: extra miso glaze and chopped scallions for garnish

1. Marinate black cod fillets in a mixture of miso paste, a touch of soy sauce, and garlic powder for 15–20 minutes.
2. Cook soba noodles according to package directions and set aside.
3. Sauté bok choy in a skillet with a small amount of oil until tender-crisp.
4. Pan-sear or broil black cod until caramelized and cooked through.
5. Serve cod over noodles with bok choy on the side, optionally drizzling with extra miso glaze.

Nutrition (per serving): ~510 calories · 36g protein · 45g carbs · 20g fat

Wild Mushroom Risotto with Truffle Oil

Creamy, indulgent risotto made with arborio rice and earthy wild mushrooms. Finished with a drizzle of truffle oil and fresh Parmesan, this dish delivers satisfying complex carbs, fiber, and protein — ideal for a gourmet vegetarian option.

Ingredients

• 1 cup arborio rice
• 1 cup wild mushrooms, chopped
• 2 tbsp olive oil
• 1/4 cup grated Parmesan cheese
• 1–2 tsp truffle oil
• 3 cups warm water or vegetable broth
• Salt and pepper, to taste
• Optional: fresh parsley for garnish

1. Sauté chopped mushrooms in a skillet with olive oil until golden.
2. In a separate pot, cook arborio rice gradually adding warm water or broth, stirring frequently for a creamy consistency.
3. Fold mushrooms into the rice once cooked. Stir in grated Parmesan for richness.
4. Finish with a drizzle of truffle oil and optional sprinkle of fresh parsley.
5. Serve warm as a main or side dish.

Nutrition (per serving): ~480 calories · 18g protein · 65g carbs · 20g fat

Supplements (With Long-Term Usage)

• Coenzyme Q10 (100–200mg/day): Supports cellular energy production, helping maintain vitality and reducing fatigue, particularly beneficial for high-intensity training or busy lifestyles.
• Ashwagandha (600mg/day): An adaptogen that helps manage stress, improves energy levels, and may reduce cortisol, supporting both mental clarity and recovery.
• L-Carnitine (500–2000mg/day): Assists in fat metabolism and provides energy for athletes, enhancing endurance and supporting lean body composition.
• Rhodiola Rosea (200–400mg/day): Boosts endurance, combats fatigue, and supports resilience under physical and mental stress, making it ideal for active or high-performance lifestyles.

💊 Pharmaceuticals Commonly Prescribed for Low Energy / Fatigue