Eating right, simplified.

Nicole's Eat to Thrive Plan

Prepared by: Wayne Pasang
Created: 09-24-2020

DAY 1

Breakfast egg
sheep milk yogurt
2 large
8 oz
182 cal
209 cal
7:00 AM drinking water 16 fl oz 0 cal
natural turkey bacon by applegate farms 2 slice 70 cal

MEAL TOTAL: Calories 460 cal / Carbs 13 g (11%) / Protein 36 g (31%) / Fat 30 g (58%) / Fluid 19 fl oz

NOTES:

Snack drinking water

watermelon
16 fl oz
2 Cup(s)
0 cal
91 cal
10:00 AM cashews 1 1/2 oz 235 cal

MEAL TOTAL: Calories 326 cal / Carbs 36 g (40%) / Protein 10 g (11%) / Fat 19 g (49%) / Fluid 25 fl oz

NOTES:

Lunch cod fish (cooked)

swiss chard (boiled)
6 oz
1 Cup(s)
179 cal
35 cal
12:00 PM olive oil 1 1/2 Tbsp 179 cal
drinking water 16 fl oz 0 cal
butternut squash (boiled) 1 Cup(s) 82 cal

MEAL TOTAL: Calories 475 cal / Carbs 29 g (23%) / Protein 44 g (36%) / Fat 22 g (41%) / Fluid 32 fl oz

NOTES:

Dinner baby bok choy

drinking water
1 Cup(s)
16 fl oz
10 cal
0 cal
6:00 PM boneless chicken (cooked) 6 oz 284 cal
quinoa (cooked) 1 Cup(s) 222 cal

MEAL TOTAL: Calories 516 cal / Carbs 41 g (33%) / Protein 52 g (41%) / Fat 15 g (26%) / Fluid 24 fl oz

NOTES:

DAY 1 TOTAL: Calories 1,778 cal / Carbs 119 g (26%) / Protein 141 g (31%) / Fat 86 g (43%) / Fluid 101 fl oz

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 Eating right, simplified.

DAY 2

Breakfast blueberries
hemp protein
7/8 Cup(s)
3 Tbsp
72 cal
180 cal
7:00 AM whole milk plain yogurt 1/2 Cup(s) 75 cal
whole milk 8 fl oz 149 cal

MEAL TOTAL: Calories 476 cal / Carbs 46 g (38%) / Protein 35 g (29%) / Fat 18 g (33%) / Fluid 15 fl oz

NOTES:

Snack brazilnuts
drinking water
1 oz
16 fl oz
186 cal
0 cal
10:00 AM orange 2 fruit 137 cal

MEAL TOTAL: Calories 323 cal / Carbs 39 g (44%) / Protein 7 g (7%) / Fat 19 g (49%) / Fluid 24 fl oz

NOTES:

Lunch olive oil

drinking water
1 1/2 Tbsp
16 fl oz
179 cal
0 cal
12:00 PM leeks (boiled) 1 leek 38 cal
sweet potato (baked) 1 small 54 cal
grass fed ground beef 1/4 pound(s) 279 cal

MEAL TOTAL: Calories 550 cal / Carbs 22 g (16%) / Protein 21 g (15%) / Fat 43 g (69%) / Fluid 21 fl oz

NOTES:

Dinner  adzuki bean salad

pork and beef sausage (cooked)
1 serving
2 1/8 oz
252 cal
239 cal
6:00 PM swiss chard (boiled) 1 Cup(s) 35 cal

MEAL TOTAL: Calories 526 cal / Carbs 40 g (30%) / Protein 22 g (16%) / Fat 33 g (54%) / Fluid 9 fl oz

NOTES:

DAY 2 TOTAL: Calories 1,876 cal / Carbs 147 g (30%) / Protein 85 g (18%) / Fat 112 g (52%) / Fluid 69 fl oz

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 Eating right, simplified.

DAY 3

Breakfast apple
drinking water
1 small
16 fl oz
55 cal
0 cal
7:00 AM egg 2 large 182 cal
chicken & maple breakfast sausage by applegate 2 links 73 cal
nat

MEAL TOTAL: Calories 310 cal / Carbs 18 g (23%) / Protein 18 g (24%) / Fat 18 g (53%) / Fluid 22 fl oz

NOTES:

Snack drinking water

cashews
16 fl oz
1 1/2 oz
0 cal
235 cal
10:00 AM peach 2 medium 76 cal

MEAL TOTAL: Calories 312 cal / Carbs 32 g (37%) / Protein 10 g (11%) / Fat 19 g (52%) / Fluid 22 fl oz

NOTES:

Lunch drinking water

arugula
16 fl oz
3 Cup(s)
0 cal
8 cal
12:00 PM whole grain bread 2 slice 240 cal
sliced roast beef 5 slices 75 cal
avocado mayo 1 tablespoons 47 cal

MEAL TOTAL: Calories 370 cal / Carbs 44 g (46%) / Protein 24 g (25%) / Fat 12 g (29%) / Fluid 17 fl oz

NOTES: Make a sandwhich!

Dinner organics baby spring mixed greens

boneless chicken (cooked)
1 5/8 Cup(s)
6 oz
12 cal
284 cal
6:00 PM tiny purple potatos by fresh harvest 2 potato 220 cal

MEAL TOTAL: Calories 516 cal / Carbs 55 g (43%) / Protein 50 g (38%) / Fat 11 g (19%) / Fluid 4 fl oz

NOTES: Use any seasonings or herbs to flavor!

DAY 3 TOTAL: Calories 1,508 cal / Carbs 149 g (39%) / Protein 102 g (26%) / Fat 61 g (35%) / Fluid 65 fl oz

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 Eating right, simplified.

DAY 4

Breakfast egg (poached)

drinking water
1 large
16 fl oz
72 cal
0 cal
7:00 AM swiss chard (boiled) 1 Cup(s) 35 cal
avocado 1/2 avocado 161 cal

MEAL TOTAL: Calories 267 cal / Carbs 16 g (22%) / Protein 12 g (16%) / Fat 20 g (62%) / Fluid 25 fl oz

NOTES:

Snack orange
drinking water
2 fruit
16 fl oz
137 cal
0 cal
10:00 AM cashews 1 oz 157 cal

MEAL TOTAL: Calories 294 cal / Carbs 44 g (54%) / Protein 8 g (10%) / Fat 13 g (36%) / Fluid 24 fl oz

NOTES:

Lunch amaranth (cooked)

fennel bulb
1/2 Cup(s)
1 Cup(s)
125 cal
27 cal
12:00 PM olive oil 1 Tbsp 119 cal
iced tea (brewed) 16 fl oz 0 cal
lean pork tenderloin (cooked) 6 oz 243 cal

MEAL TOTAL: Calories 515 cal / Carbs 29 g (23%) / Protein 50 g (39%) / Fat 22 g (38%) / Fluid 26 fl oz

NOTES:

Dinner  citrus broiled salmon

butternut squash (boiled)
1 serving
1 1/2 Cup(s)
324 cal
123 cal
6:00 PM drinking water 16 fl oz 0 cal
swiss chard (boiled) 1 Cup(s) 35 cal

MEAL TOTAL: Calories 482 cal / Carbs 59 g (46%) / Protein 44 g (35%) / Fat 11 g (19%) / Fluid 39 fl oz

NOTES:

DAY 4 TOTAL: Calories 1,558 cal / Carbs 148 g (36%) / Protein 114 g (28%) / Fat 65 g (36%) / Fluid 115 fl oz

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 Eating right, simplified.

DAY 5

Breakfast sheep milk yogurt

hemp protein
8 oz
2 Tbsp
209 cal
120 cal
7:00 AM peach 1 medium 38 cal
cashews 1/2 oz 78 cal
honey 1 Tbsp 64 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 509 cal / Carbs 49 g (37%) / Protein 30 g (23%) / Fat 23 g (40%) / Fluid 19 fl oz

NOTES:

Snack egg (hard boiled)

drinking water
2 large
16 fl oz
155 cal
0 cal
10:00 AM dried apricot 1 1/2 oz 102 cal

MEAL TOTAL: Calories 257 cal / Carbs 28 g (42%) / Protein 14 g (21%) / Fat 11 g (37%) / Fluid 19 fl oz

NOTES:

Lunch hummus, lower sodium

whole wheat tortilla
2 Tbsp
2 tortilla
52 cal
254 cal
12:00 PM tomatoes 4 medium slice 14 cal
black tea (brewed) 16 fl oz 28 cal
turkey breast meat, low sodium 6 oz 177 cal

MEAL TOTAL: Calories 526 cal / Carbs 54 g (43%) / Protein 40 g (32%) / Fat 14 g (25%) / Fluid 24 fl oz

NOTES:

Dinner 
barley (cooked)
lemon & dill chicken
1 1/2 Cup(s)
1 serving
290 cal
227 cal
6:00 PM drinking water 16 fl oz 0 cal
okra (boiled) 1 Cup(s) 12 cal

MEAL TOTAL: Calories 528 cal / Carbs 73 g (54%) / Protein 35 g (26%) / Fat 12 g (20%) / Fluid 30 fl oz

NOTES:

DAY 5 TOTAL: Calories 1,821 cal / Carbs 204 g (45%) / Protein 119 g (26%) / Fat 60 g (29%) / Fluid 92 fl oz

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 Eating right, simplified.

DAY 6

Breakfast honey
gluten free multigrain english muffin
1 Tbsp
3/4 muffin
64 cal
113 cal
7:00 AM egg 1 large 91 cal
whole milk 8 fl oz 149 cal
drinking water 8 fl oz 0 cal
organic almond butter 2 Tbsp 360 cal

MEAL TOTAL: Calories 776 cal / Carbs 64 g (31%) / Protein 30 g (15%) / Fat 49 g (54%) / Fluid 17 fl oz

NOTES:

Snack drinking water

sheep milk yogurt
16 fl oz
8 oz
0 cal
209 cal
10:00 AM peach 2 medium 76 cal

MEAL TOTAL: Calories 285 cal / Carbs 30 g (40%) / Protein 14 g (18%) / Fat 14 g (42%) / Fluid 22 fl oz

NOTES:

Lunch baby carrots

iced green tea
5 1/8 large
1 Cup(s)
27 cal
0 cal
12:00 PM boneless chicken (cooked) 6 oz 284 cal

MEAL TOTAL: Calories 311 cal / Carbs 6 g (8%) / Protein 43 g (58%) / Fat 11 g (34%) / Fluid 14 fl oz

NOTES: Spice it up with any herbs and spice you'd love!

Dinner  shrimp, asparagus & spaghetti squash medley

drinking water
1 serving
16 fl oz
368 cal
0 cal
6:00 PM watercress 2 Cup(s) 7 cal
olive oil 1 1/2 Tbsp 179 cal

MEAL TOTAL: Calories 555 cal / Carbs 21 g (15%) / Protein 39 g (27%) / Fat 37 g (58%) / Fluid 32 fl oz

NOTES:

DAY 6 TOTAL: Calories 1,927 cal / Carbs 121 g (24%) / Protein 125 g (25%) / Fat 110 g (51%) / Fluid 85 fl oz

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 Eating right, simplified.

DAY 7

Breakfast drinking water

almond milk (unsweetened)
16 fl oz
1 1/2 Cup(s)
0 cal
53 cal
7:00 AM whey protein powder 1 Scoop 113 cal
frozen wild blueberries by organics 1/2 Cup(s) 35 cal
organic almond butter 1 Tbsp 180 cal

MEAL TOTAL: Calories 380 cal / Carbs 17 g (17%) / Protein 34 g (35%) / Fat 21 g (48%) / Fluid 16 fl oz

NOTES: Blend it up for a shake!

Snack drinking water

apple
16 fl oz
1 small
0 cal
55 cal
10:00 AM cashews 1 1/2 oz 235 cal

MEAL TOTAL: Calories 290 cal / Carbs 27 g (35%) / Protein 8 g (10%) / Fat 19 g (55%) / Fluid 19 fl oz

NOTES:

Lunch lean pork tenderloin (cooked)

drinking water
8 oz
16 fl oz
324 cal
0 cal
12:00 PM butternut squash (boiled) 1 1/2 Cup(s) 123 cal
leeks (boiled) 1 leek 38 cal

MEAL TOTAL: Calories 486 cal / Carbs 42 g (34%) / Protein 63 g (51%) / Fat 8 g (15%) / Fluid 34 fl oz

NOTES:

Dinner 
drinking water
mediterranean sprouted lentil salad
16 fl oz
1 serving
0 cal
254 cal
6:00 PM  basic pork meatballs 1 serving 263 cal

MEAL TOTAL: Calories 517 cal / Carbs 33 g (24%) / Protein 29 g (21%) / Fat 33 g (55%) / Fluid 26 fl oz

NOTES:

DAY 7 TOTAL: Calories 1,673 cal / Carbs 119 g (27%) / Protein 134 g (31%) / Fat 81 g (42%) / Fluid 96 fl oz

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 Eating right, simplified.

2 Servings

adzuki bean salad

Ingredients
adzuki beans ( boiled) 1 Cup(s)
olive oil 1 Tbsp
lemon juice 1 Tbsp
cumin ground 1/2 tsp
parsley 2 tsp
dry roasted sunflower seeds, unsalted 1/2 oz
fresh cilantro leaves 1 Tbsp

Nutrition Totals
Calories 505 / Carbs 62 g / Protein 20 g / Fat 21 g / Fluid 6 fl oz

Instructions
1. Place cooked adzuki beans in a medium-sized bowl.

2. In a separate smaller bowl, lightly whisk together the olive oil, lemon juice, cumin, and fresh parsley.

3. Drizzle dressing over beans.

4. Garnish with sunflower seeds and fresh cilantro leaves.

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 Eating right, simplified.

Nutrition Label

Adzuki Bean
Salad
Amount Per
Serving
Calories 252
% Daily Value*
Total Fat 10.5g 16%
Saturated Fat 1.3g 7%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 10.3mg 0%
Total Carbohydrates 31g 10%
Dietary Fiber 9.2g 37%
Total Sugar 0.3g
Protein 10.1g

Vitamin D 0IU 0%
Calcium 39.5mg 4%
Iron 2.6mg 15%
Potassium 687.8mg
* The % Daily Value (DV) tells you how much
a nutrient in a serving of food contributes to
a daily diet. 2,000 calories a day is used for
general nutrition advice.

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 Eating right, simplified.

1 Servings

citrus broiled salmon

Ingredients
orange 1 fruit
onion 1/4 small
fish salmon coho wild raw 6 oz

Nutrition Totals
Calories 324 / Carbs 19 g / Protein 38 g / Fat 10 g / Fluid 9 fl oz

Instructions
1. Preheat the oven to broiler setting.

2. Peel and pith orange; slice crosswise into 1/4 inch rounds.

3. Finely slice onion into thin pieces.

4. Season salmon with salt and pepper to taste.

5. Place salmon on broiling pan.

6. Place the pan 4 -6 inches from heat. Cook for 7-8 minutes under the preheated broiler.

7. Remove from broiler just before cooked through.

8. Arrange orange rounds on top. Sprinkle with onions and cracked black pepper.

9. Broil 1 minute longer, or until salmon is browned and opaque.

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 Eating right, simplified.

Nutrition Label

Citrus Broiled
Salmon
Amount Per
Serving
Calories 324
% Daily Value*
Total Fat 10.3g 16%
Saturated Fat 2.1g 11%
Trans Fat 0g
Cholesterol 76.5mg 26%
Sodium 80.3mg 3%
Total Carbohydrates 19.1g 6%
Dietary Fiber 3.3g 14%
Total Sugar 12.6g
Protein 38.2g

Vitamin D 614IU 102%

Calcium 125.4mg 13%
Iron 1.1mg 7%
Potassium 977.4mg
* The % Daily Value (DV) tells you how much
a nutrient in a serving of food contributes to
a daily diet. 2,000 calories a day is used for
general nutrition advice.

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 Eating right, simplified.

2 Servings

lemon & dill chicken

Ingredients
skinless chicken breast (uncooked) 8 oz
extra virgin olive oil 1 Tbsp
onion 1/4 Cup(s)
garlic 1 clove
chicken broth soup, low-sodium 8 oz
dill weed 2 sprig
lemon juice 1 Tbsp
black pepper 1 tsp

Nutrition Totals
Calories 454 / Carbs 9 g / Protein 56 g / Fat 21 g / Fluid 14 fl oz

Instructions
1. Season chicken breasts on both sides with salt and pepper (optional).

2. Heat 1 1/2 teaspoons oil in a large heavy skillet over medium-high heat.

3. Add the chicken and sear until well browned on both sides, about 3 minutes per side. Transfer chicken to a
plate and tent with foil.

4. Reduce heat to medium. Add the remaining 1 1/2 teaspoons oil to the pan.

5. Dice onions, mince garlic, and add to hot oil. Cook, stirring, for 1 minute.

6. Whisk broth, 1 sprig of dill (remove fronds) and lemon juice in a measuring cup and add to pan.

7. Cook, whisking, until slightly thickened, about 3 minutes.

8. Return the chicken and any accumulated juices to the pan; reduce heat to low and simmer until the chicken is
cooked through (165 degrees F), about 4 minutes.

9. Transfer the chicken to a warmed platter.

10. Season sauce with pepper and spoon over the chicken. Garnish with the remaining chopped fresh dill
fronds.

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 Eating right, simplified.

Nutrition Label

Lemon & Dill

Chicken
Amount Per
Serving
Calories 227
% Daily Value*
Total Fat 10.7g 17%
Saturated Fat 1.8g 9%
Trans Fat 0g
Cholesterol 82.7mg 28%
Sodium 86.7mg 4%
Total Carbohydrates 4.4g 1%
Dietary Fiber 0.5g 2%
Total Sugar 0.9g
Protein 28.2g

Vitamin D 1.1IU 0%
Calcium 23.4mg 2%
Iron 0.8mg 5%
Potassium 532.5mg
* The % Daily Value (DV) tells you how much
a nutrient in a serving of food contributes to
a daily diet. 2,000 calories a day is used for
general nutrition advice.

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 Eating right, simplified.

1 Servings

shrimp, asparagus &

spaghetti squash medley

Ingredients
asparagus 1 Cup(s)
olive oil 1 Tbsp
garlic 1 clove
mushrooms 1/4 Cup(s)
shrimp (cooked) 5 oz
lemon juice 1 Tbsp
winter squash spaghetti, no salt, boiled 1 Cup(s)

Nutrition Totals
Calories 368 / Carbs 20 g / Protein 37 g / Fat 17 g / Fluid 14 fl oz

Instructions
1. In a small skillet, boil or steam asparagus in enough water to cover until tender; chop and set aside.

2. In a large saucepan, heat olive oil over medium-low heat.

3. Mince garlic and saute in the olive oil until the garlic is golden brown.

4. Slice mushrooms and add to garlic.

5. Stir in cooked asparagus and continue to saute until mushrooms are tender.

6. Add in cooked shrimp, cooked spaghetti squash and lemon juice.

7. Season with salt and pepper to taste. Serve immediately.

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 Eating right, simplified.

Nutrition Label

Shrimp,
Asparagus &
Spaghetti Squash
Medley
Amount Per
Serving

Calories 368
% Daily Value*
Total Fat 16.5g 26%
Saturated Fat 2.7g 14%
Trans Fat 0g
Cholesterol 299mg 100%
Sodium 713.1mg 30%
Total Carbohydrates 19.9g 7%
Dietary Fiber 5.2g 21%
Total Sugar 7.2g
Protein 37g

Vitamin D 6.8IU 1%
Calcium 200.7mg 20%
Iron 4mg 23%
Potassium 776.6mg
* The % Daily Value (DV) tells you how much
a nutrient in a serving of food contributes to
a daily diet. 2,000 calories a day is used for
general nutrition advice.

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 Eating right, simplified.

1 Servings

mediterranean sprouted
lentil salad

Ingredients
carrots 1/2 Cup(s)
garlic 1 clove
sprouted lentils 1 Cup(s)
thyme, dried 1 tsp
celery 1/2 Cup(s)
olive oil 1 Tbsp
lemon juice 3 Tbsp
parsley 2 tsp

Nutrition Totals
Calories 254 / Carbs 30 g / Protein 8 g / Fat 14 g / Fluid 7 fl oz

Instructions
1. Dice carrots and mince garlic.

2. Place in a saucepan along with dried lentils and thyme.

3. Add enough water to cover by 1 inch.

4. Bring to a boil, reduce heat, and simmer uncovered for 15 to 20 minutes or until lentils are tender but not
mushy.

5. Drain lentils and vegetables.

6. Dice celery and add to lentils/vegetables.

7. Drizzle with olive oil and lemon juice. Add salt and pepper to taste.

8. Gently toss and garnish with chopped fresh parsley.

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 Eating right, simplified.

Nutrition Label

Mediterranean
Sprouted Lentil
Salad
Amount Per
Serving
Calories 254
% Daily Value*
Total Fat 14.3g 22%
Saturated Fat 2g 10%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 96.2mg 4%
Total Carbohydrates 29.6g 10%
Dietary Fiber 3.2g 13%
Total Sugar 5.1g
Protein 8.3g

Vitamin D 0IU 0%
Calcium 91.2mg 9%
Iron 4.3mg 24%
Potassium 665.8mg
* The % Daily Value (DV) tells you how much
a nutrient in a serving of food contributes to
a daily diet. 2,000 calories a day is used for
general nutrition advice.

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The contents of the Evolution Nutrition services, such as text, graphics, images, information, charts, obtained from Evolution Nutrition's licensors, including information, advice and coaching received either
in written or oral format, and other material contained in the Evolution Nutrition services ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional
medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard
professional medical advice or delay in seeking it because of something you have read on or from the Evolution Nutrition services.
 Eating right, simplified.

4 Servings

basic pork meatballs

Ingredients
pork ground 84% lean 16% fat raw 454 gm
pink himalayan sea salt by private selection 2 tsp
spices fennel seed 2 tsp
black pepper 1 tsp
herbs italian seasoning by schwartz 2 gram
onion 8 tbsp
parsley 1/2 oz

Nutrition Totals
Calories 1053 / Carbs 15 g / Protein 84 g / Fat 74 g / Fluid 13 fl oz

Instructions

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The contents of the Evolution Nutrition services, such as text, graphics, images, information, charts, obtained from Evolution Nutrition's licensors, including information, advice and coaching received either
in written or oral format, and other material contained in the Evolution Nutrition services ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional
medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard
professional medical advice or delay in seeking it because of something you have read on or from the Evolution Nutrition services.
 Eating right, simplified.

Nutrition Label

Basic Pork
Meatballs
Amount Per
Serving
Calories 263
% Daily Value*
Total Fat 18.3g 28%
Saturated Fat 6.1g 31%
Trans Fat 0.1g
Cholesterol 77.1mg 26%
Sodium 920.9mg 38%
Total Carbohydrates 3.7g 1%
Dietary Fiber 0.9g 4%
Total Sugar 0.8g
Protein 20.9g

Vitamin D 19.2IU 3%
Calcium 40.8mg 4%
Iron 1.4mg 8%
Potassium 349.6mg
* The % Daily Value (DV) tells you how much
a nutrient in a serving of food contributes to
a daily diet. 2,000 calories a day is used for
general nutrition advice.

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The contents of the Evolution Nutrition services, such as text, graphics, images, information, charts, obtained from Evolution Nutrition's licensors, including information, advice and coaching received either
in written or oral format, and other material contained in the Evolution Nutrition services ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional
medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard
professional medical advice or delay in seeking it because of something you have read on or from the Evolution Nutrition services.
 Eating right, simplified.

Shopping List
Prepared by: Wayne Pasang
Created: 09-24-2020

Accompaniments
honey 2 Tbsp

Beef
grass fed ground beef 0.25 pound(s)

Beverages
almond milk 1.5 Cup(s)
black tea (brewed) 16 fl oz
drinking water 344 fl oz
iced green tea 1 Cup(s)
iced tea 16 fl oz

Bread
gluten free multigrain english muffin 0.75 muffin
whole grain bread 2 slice
whole wheat tortilla 2 tortilla

Cereal & Grain Products

amaranth 0.5 Cup(s)
barley 1.5 Cup(s)
quinoa 1 Cup(s)

Dairy & Egg

egg 8 large
sheep milk yogurt 24 oz
whole milk 16 fl oz
whole milk plain yogurt 0.5 Cup(s)

Fats & Oils

extra virgin olive oil 0.5 Tbsp

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The contents of the Evolution Nutrition services, such as text, graphics, images, information, charts, obtained from Evolution Nutrition's licensors, including information, advice and coaching received either
in written or oral format, and other material contained in the Evolution Nutrition services ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional
medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard
professional medical advice or delay in seeking it because of something you have read on or from the Evolution Nutrition services.
 Eating right, simplified.

olive oil 8 Tbsp

Finfish & Shellfish

cod fish 6 oz
shrimp 5 oz

Fruits & Juices

apple 2 small
avocado 0.5 avocado
blueberries 0.88 Cup(s)
dried apricot 1.5 oz
lemon juice 5 Tbsp
orange 5 fruit
peach 5 medium
watermelon 2 Cup(s)

Legumes & Beans

adzuki beans 0.5 Cup(s)
hummus, lower sodium 2 Tbsp
sprouted lentils 1 Cup(s)

Nuts & Seeds

brazilnuts 1 oz
cashews 6 oz
dry roasted sunflower seeds, unsalted 0.25 oz

Pork
lean pork tenderloin 14 oz

Poultry
boneless chicken 18 oz
skinless chicken breast 4 oz
turkey breast meat, low sodium 6 oz

Sausages & Meats

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The contents of the Evolution Nutrition services, such as text, graphics, images, information, charts, obtained from Evolution Nutrition's licensors, including information, advice and coaching received either
in written or oral format, and other material contained in the Evolution Nutrition services ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional
medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard
professional medical advice or delay in seeking it because of something you have read on or from the Evolution Nutrition services.
 Eating right, simplified.

pork and beef sausage 2.13 oz

sliced roast beef 5 slices

Soup
chicken broth soup, low-sodium 4 oz

Spices & Herbs

black pepper 0.75 tsp
cumin ground 0.25 tsp
dill weed 1 sprig
parsley 3 tsp
0.13 oz
spices fennel seed 0.5 tsp
thyme, dried 1 tsp

Sports & Diet Nutritionals

hemp protein 5 Tbsp
whey protein powder 1 Scoop

Uncategorized
avocado mayo 1 tablespoons
chicken & maple breakfast sausage by applegate naturals 2 links
fish salmon coho wild raw 6 oz
frozen wild blueberries by organics 0.5 Cup(s)
herbs italian seasoning by schwartz 0.5 gram
natural turkey bacon by applegate farms 2 slice
organic almond butter 3 Tbsp
pink himalayan sea salt by private selection 0.5 tsp
pork ground 84% lean 16% fat raw 113.5 gm
tiny purple potatos by fresh harvest 2 potato

Vegetables
arugula 3 Cup(s)
asparagus 1 Cup(s)
baby bok choy 1 Cup(s)
baby carrots 5.13 large
butternut squash 4 Cup(s)
carrots 0.5 Cup(s)
celery 0.5 Cup(s)
fennel bulb 1 Cup(s)

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The contents of the Evolution Nutrition services, such as text, graphics, images, information, charts, obtained from Evolution Nutrition's licensors, including information, advice and coaching received either
in written or oral format, and other material contained in the Evolution Nutrition services ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional
medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard
professional medical advice or delay in seeking it because of something you have read on or from the Evolution Nutrition services.
 Eating right, simplified.

fresh cilantro leaves 0.5 Tbsp

garlic 2.5 clove
leeks 2 leek
mushrooms 0.25 Cup(s)
okra 1 Cup(s)
onion 0.25 small
0.13 Cup(s)
2 tbsp
organics baby spring mixed greens 1.63 Cup(s)
sweet potato 1 small
swiss chard 4 Cup(s)
tomatoes 4 medium slice
watercress 2 Cup(s)
winter squash spaghetti, no salt, boiled 1 Cup(s)

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The contents of the Evolution Nutrition services, such as text, graphics, images, information, charts, obtained from Evolution Nutrition's licensors, including information, advice and coaching received either
in written or oral format, and other material contained in the Evolution Nutrition services ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional
medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard
professional medical advice or delay in seeking it because of something you have read on or from the Evolution Nutrition services.
 Eating right, simplified.

Portion Guide
Knowing exactly how much is on your plate can be tricky. Visualizing tablespoons, ounces, and cups of food isn't easy, which makes
dishing out correct serving sizes a challenge. We've created the comparisons below as an easy guideline to help calculate proper
portion sizes.

Basic Guidelines

Golf Ball Tennis Ball Computer Mouse Baseball Rounded Handful

1/4 cup / 1 oz / 2 tbsp 1/3 cup 1/2 cup 1 cup 1/2 cup
1 oz dried goods

Hockey Puck Matchbox Deck of Cards This Paperback Thumb

3 oz muffin or biscuit 1 oz serving of meat 3 oz of chicken, meat, Book 1 tsp
or fish 8 oz serving of meat

Poker Chip Shot Glass CD 3 Dice Kids' Milk Carton

1 tbsp 1 oz / 2 tbsp 1 slice of bread 1 1/2 oz cheese 8 oz drink
1 oz lunch meat

Useful Examples

Bread & Grains Fruits & Vegetables Meats, Fish & Nuts
1 cup of cereal = 1 baseball 1/2 cup grapes = about 16 grapes 3 oz lean meat or poultry = deck of
1/2 cup cooked rice = computer 1 cup of strawberries = about 12 cards
mouse berries 3 oz tofu = deck of cards
1/2 cup cooked pasta = computer 1 cup of salad greens = 1 baseball 2 tbsp peanut butter = golf ball
mouse 1 cup cooked vegetables = 1 baseball 1/4 cup almonds = about 23 almonds
1 slice of bread = CD 1 baked potato = computer mouse 1/4 cup pistachios = about 24
3 cups of popcorn = 3 baseballs pistachios

Dairy & Cheese Fats & Oils Swets & Treats

1 1/2 oz cheese = stacked dice 1 tbsp butter or spread = poker chip 1 slice cake = deck of cards
1 cup yogurt = baseball 1 tbsp salad dressing = poker chip 1 cookie = about 2 poker chips
1/2 cup ice cream = computer mouse 1 tbsp oil or mayonnaise = poker chip 1 piece of chocolate = matchbox

Powered by Evolution Nutrition. Copyright © 2020. All Rights Reserved.

The contents of the Evolution Nutrition services, such as text, graphics, images, information, charts, obtained from Evolution Nutrition's licensors, including information, advice and coaching received either
in written or oral format, and other material contained in the Evolution Nutrition services ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional
medical advice, diagnosis or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard
professional medical advice or delay in seeking it because of something you have read on or from the Evolution Nutrition services.