Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Fat Loss Extreme

Fat Loss Extreme

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rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Fat Loss Extreme

Fat Loss Extreme Day 1

Day 1

Time Meal Label Calories Meal Items

160 1 cups Kashi Go Lean Cereal
07:00 am Breakfast
30 1 cups Almond milk (unsweetened)
Notes:
Meal Totals: Calories: 190 Carbs: 35g (60%) Protein: 14g (24%) Fat: 4g (16%) Fluid: 0oz
174 1 oz Almonds raw
10:00 am Snack
240 1 1/2 serving Protein Shake/Scoop
Notes:
Meal Totals: Calories: 414 Carbs: 12g (11%) Protein: 51g (48%) Fat: 19g (40%) Fluid: 0oz
140 4 oz Seitan
12:00 pm Lunch 126 1 tablespoons Olive Oil
10 1 cups Baby Spinach
Notes:
Meal Totals: Calories: 276 Carbs: 7g (10%) Protein: 29g (40%) Fat: 16g (50%) Fluid: 0oz
03:00 pm Snack 207 30 grams Brazil Nuts - Raw & Natural (Macro)
Notes:
Meal Totals: Calories: 207 Carbs: 1g (2%) Protein: 6g (12%) Fat: 20g (87%) Fluid: 0oz
174 3 tablespoons Hemp Hearts
178 1 oz Peanuts (unsalted)
06:00 pm Dinner
80 2 cups Mixed Salad Greens
15 3 oz Tomato - Raw
Notes:
Meal Totals: Calories: 447 Carbs: 27g (24%) Protein: 22g (20%) Fat: 28g (56%) Fluid: 0oz
194 2 tablespoons All Natural Peanut Butter
08:00 pm Snack 160 1 serving Protein Shake/Scoop
30 1 cups Almond milk (unsweetened)
Notes:
Meal Totals: Calories: 384 Carbs: 15g (15%) Protein: 37g (38%) Fat: 20g (46%) Fluid: 0oz
Calories Carbs Protein Fat Fluid
Day 1 Totals: 1918 97g (20%) 159g (32%) 107g (48%) 0oz

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The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Fat Loss Extreme

Fat Loss Extreme Day 2

Day 2

Time Meal Label Calories Meal Items

130 1 slice BROWN RICE BREAD
07:00 am Breakfast
105 118 grams 1 Banana
Notes:
Meal Totals: Calories: 235 Carbs: 45g (74%) Protein: 2g (3%) Fat: 6g (22%) Fluid: 0oz
240 1 1/2 serving Protein Shake/Scoop
10:00 am Snack
174 1 oz Almonds raw
Notes:
Meal Totals: Calories: 414 Carbs: 12g (11%) Protein: 51g (48%) Fat: 19g (40%) Fluid: 0oz
10 1 cups Baby Spinach
12:00 pm Lunch 218 1 cups Brown Rice (medium-grain, cooked)
113 90 grams Avocado (half)
Notes:
Meal Totals: Calories: 341 Carbs: 47g (55%) Protein: 7g (8%) Fat: 14g (37%) Fluid: 0oz
03:00 pm Snack 178 1 oz Peanuts (unsalted)
Notes:
Meal Totals: Calories: 178 Carbs: 6g (13%) Protein: 7g (16%) Fat: 14g (71%) Fluid: 0oz
185 1 oz WALNUTS (14 halves)
80 2 tablespoons Olive Oil & Balsamic Organic Vinaigrette - Organicville
06:00 pm Dinner
126 1 tablespoons AVOCADO OIL
40 1 cups Mixed Salad Greens
Notes:
Meal Totals: Calories: 431 Carbs: 13g (12%) Protein: 6g (5%) Fat: 41g (83%) Fluid: 0oz
160 1 serving Protein Shake/Scoop
08:00 pm Snack 190 2 tablespoons All natural almond butter
30 1 cups Almond milk (unsweetened)
Notes:
Meal Totals: Calories: 380 Carbs: 12g (12%) Protein: 39g (39%) Fat: 22g (49%) Fluid: 0oz
Calories Carbs Protein Fat Fluid
Day 2 Totals: 1979 135g (27%) 112g (22%) 116g (51%) 0oz

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The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Fat Loss Extreme

Fat Loss Extreme Day 3

Day 3

Time Meal Label Calories Meal Items

100 2 tablespoons Jam - Strawberry (Smucker's)
07:00 am Breakfast
245 96 grams 100% WHOLE WHEAT BAGEL
Notes:
Meal Totals: Calories: 345 Carbs: 73g (82%) Protein: 11g (12%) Fat: 2g (5%) Fluid: 0oz
105 118 grams 1 Banana
160 1 serving Protein Shake/Scoop
10:00 am Snack
131 3/4 oz Almonds raw
82 1 cups Pineapple (Raw, Fresh) (Fresh Pineapple)
Notes:
Meal Totals: Calories: 478 Carbs: 58g (46%) Protein: 37g (29%) Fat: 14g (25%) Fluid: 0oz
32 100 grams Brussels Sprouts (grilled,steamed or boiled).
12:00 pm Lunch 44 1 cups Spaghetti Squash
324 1 cups Basmati Rice ( Cooked )
Notes:
Meal Totals: Calories: 400 Carbs: 89g (87%) Protein: 11g (11%) Fat: 1g (2%) Fluid: 0oz
03:00 pm Snack 174 1 oz Almonds raw
Notes:
Meal Totals: Calories: 174 Carbs: 6g (14%) Protein: 6g (14%) Fat: 14g (72%) Fluid: 0oz
127 100 grams Red Kidney Beans (no salt, cooked)
140 4 oz Seitan
06:00 pm Dinner
41 1 cups Raw Kale
231 1 cups Quinoa - Cooked
Notes:
Meal Totals: Calories: 539 Carbs: 76g (54%) Protein: 48g (34%) Fat: 8g (13%) Fluid: 0oz
194 2 tablespoons All Natural Peanut Butter
08:00 pm Snack
18 3 serving Celery - Medium Stalk
Notes:
Meal Totals: Calories: 212 Carbs: 15g (28%) Protein: 7g (13%) Fat: 14g (59%) Fluid: 0oz
Calories Carbs Protein Fat Fluid
Day 3 Totals: 2148 317g (57%) 120g (22%) 53g (21%) 0oz

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The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Fat Loss Extreme

Fat Loss Extreme Day 4

Day 4

Time Meal Label Calories Meal Items

160 1 cups Kashi Go Lean Cereal
07:00 am Breakfast
30 1 cups Almond milk (unsweetened)
Notes:
Meal Totals: Calories: 190 Carbs: 35g (60%) Protein: 14g (24%) Fat: 4g (16%) Fluid: 0oz
174 1 oz Almonds raw
10:00 am Snack
240 1 1/2 serving Protein Shake/Scoop
Notes:
Meal Totals: Calories: 414 Carbs: 12g (11%) Protein: 51g (48%) Fat: 19g (40%) Fluid: 0oz
140 4 oz Seitan
12:00 pm Lunch 10 1 cups Baby Spinach
126 1 tablespoons Olive Oil
Notes:
Meal Totals: Calories: 276 Carbs: 7g (10%) Protein: 29g (40%) Fat: 16g (50%) Fluid: 0oz
03:00 pm Snack 207 30 grams Brazil Nuts - Raw & Natural (Macro)
Notes:
Meal Totals: Calories: 207 Carbs: 1g (2%) Protein: 6g (12%) Fat: 20g (87%) Fluid: 0oz
174 3 tablespoons Hemp Hearts
80 2 cups Mixed Salad Greens
06:00 pm Dinner
178 1 oz Peanuts (unsalted)
15 3 oz Tomato - Raw
Notes:
Meal Totals: Calories: 447 Carbs: 27g (24%) Protein: 22g (20%) Fat: 28g (56%) Fluid: 0oz
30 1 cups Almond milk (unsweetened)
08:00 pm Snack 160 1 serving Protein Shake/Scoop
194 2 tablespoons All Natural Peanut Butter
Notes:
Meal Totals: Calories: 384 Carbs: 15g (15%) Protein: 37g (38%) Fat: 20g (46%) Fluid: 0oz
Calories Carbs Protein Fat Fluid
Day 4 Totals: 1918 97g (20%) 159g (32%) 107g (48%) 0oz

Powered by Evolution Nutrition © 2017. All Rights Reserved.

The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Fat Loss Extreme

Fat Loss Extreme Day 5

Day 5

Time Meal Label Calories Meal Items

30 1 cups Almond milk (unsweetened)
07:00 am Breakfast
160 1 cups Kashi Go Lean Cereal
Notes:
Meal Totals: Calories: 190 Carbs: 35g (60%) Protein: 14g (24%) Fat: 4g (16%) Fluid: 0oz
240 1 1/2 serving Protein Shake/Scoop
10:00 am Snack
174 1 oz Almonds raw
Notes:
Meal Totals: Calories: 414 Carbs: 12g (11%) Protein: 51g (48%) Fat: 19g (40%) Fluid: 0oz
10 1 cups Baby Spinach
12:00 pm Lunch 126 1 tablespoons Olive Oil
140 4 oz Seitan
Notes:
Meal Totals: Calories: 276 Carbs: 7g (10%) Protein: 29g (40%) Fat: 16g (50%) Fluid: 0oz
03:00 pm Snack 207 30 grams Brazil Nuts - Raw & Natural (Macro)
Notes:
Meal Totals: Calories: 207 Carbs: 1g (2%) Protein: 6g (12%) Fat: 20g (87%) Fluid: 0oz
15 3 oz Tomato - Raw
178 1 oz Peanuts (unsalted)
06:00 pm Dinner
80 2 cups Mixed Salad Greens
174 3 tablespoons Hemp Hearts
Notes:
Meal Totals: Calories: 447 Carbs: 27g (24%) Protein: 22g (20%) Fat: 28g (56%) Fluid: 0oz
194 2 tablespoons All Natural Peanut Butter
08:00 pm Snack 30 1 cups Almond milk (unsweetened)
160 1 serving Protein Shake/Scoop
Notes:
Meal Totals: Calories: 384 Carbs: 15g (15%) Protein: 37g (38%) Fat: 20g (46%) Fluid: 0oz
Calories Carbs Protein Fat Fluid
Day 5 Totals: 1918 97g (20%) 159g (32%) 107g (48%) 0oz

Powered by Evolution Nutrition © 2017. All Rights Reserved.

The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Fat Loss Extreme

Fat Loss Extreme Day 6

Day 6

Time Meal Label Calories Meal Items

105 118 grams 1 Banana
07:00 am Breakfast
130 1 slice BROWN RICE BREAD
Notes:
Meal Totals: Calories: 235 Carbs: 45g (74%) Protein: 2g (3%) Fat: 6g (22%) Fluid: 0oz
174 1 oz Almonds raw
10:00 am Snack
240 1 1/2 serving Protein Shake/Scoop
Notes:
Meal Totals: Calories: 414 Carbs: 12g (11%) Protein: 51g (48%) Fat: 19g (40%) Fluid: 0oz
113 90 grams Avocado (half)
12:00 pm Lunch 10 1 cups Baby Spinach
218 1 cups Brown Rice (medium-grain, cooked)
Notes:
Meal Totals: Calories: 341 Carbs: 47g (55%) Protein: 7g (8%) Fat: 14g (37%) Fluid: 0oz
03:00 pm Snack 178 1 oz Peanuts (unsalted)
Notes:
Meal Totals: Calories: 178 Carbs: 6g (13%) Protein: 7g (16%) Fat: 14g (71%) Fluid: 0oz
40 1 cups Mixed Salad Greens
185 1 oz WALNUTS (14 halves)
06:00 pm Dinner
80 2 tablespoons Olive Oil & Balsamic Organic Vinaigrette - Organicville
126 1 tablespoons AVOCADO OIL
Notes:
Meal Totals: Calories: 431 Carbs: 13g (12%) Protein: 6g (5%) Fat: 41g (83%) Fluid: 0oz
190 2 tablespoons All natural almond butter
08:00 pm Snack 160 1 serving Protein Shake/Scoop
30 1 cups Almond milk (unsweetened)
Notes:
Meal Totals: Calories: 380 Carbs: 12g (12%) Protein: 39g (39%) Fat: 22g (49%) Fluid: 0oz
Calories Carbs Protein Fat Fluid
Day 6 Totals: 1979 135g (27%) 112g (22%) 116g (51%) 0oz

Powered by Evolution Nutrition © 2017. All Rights Reserved.

The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Fat Loss Extreme

Fat Loss Extreme Day 7

Day 7

Time Meal Label Calories Meal Items

100 2 tablespoons Jam - Strawberry (Smucker's)
07:00 am Breakfast
245 96 grams 100% WHOLE WHEAT BAGEL
Notes:
Meal Totals: Calories: 345 Carbs: 73g (82%) Protein: 11g (12%) Fat: 2g (5%) Fluid: 0oz
82 1 cups Pineapple (Raw, Fresh) (Fresh Pineapple)
105 118 grams 1 Banana
10:00 am Snack
160 1 serving Protein Shake/Scoop
131 3/4 oz Almonds raw
Notes:
Meal Totals: Calories: 478 Carbs: 58g (46%) Protein: 37g (29%) Fat: 14g (25%) Fluid: 0oz
324 1 cups Basmati Rice ( Cooked )
12:00 pm Lunch 44 1 cups Spaghetti Squash
32 100 grams Brussels Sprouts (grilled,steamed or boiled).
Notes:
Meal Totals: Calories: 400 Carbs: 89g (87%) Protein: 11g (11%) Fat: 1g (2%) Fluid: 0oz
03:00 pm Snack 174 1 oz Almonds raw
Notes:
Meal Totals: Calories: 174 Carbs: 6g (14%) Protein: 6g (14%) Fat: 14g (72%) Fluid: 0oz
127 100 grams Red Kidney Beans (no salt, cooked)
140 4 oz Seitan
06:00 pm Dinner
41 1 cups Raw Kale
231 1 cups Quinoa - Cooked
Notes:
Meal Totals: Calories: 539 Carbs: 76g (54%) Protein: 48g (34%) Fat: 8g (13%) Fluid: 0oz
194 2 tablespoons All Natural Peanut Butter
08:00 pm Snack
18 3 serving Celery - Medium Stalk
Notes:
Meal Totals: Calories: 212 Carbs: 15g (28%) Protein: 7g (13%) Fat: 14g (59%) Fluid: 0oz
Calories Carbs Protein Fat Fluid
Day 7 Totals: 2148 317g (57%) 120g (22%) 53g (21%) 0oz

=======

Powered by Evolution Nutrition © 2017. All Rights Reserved.

The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Shopping List

Category Quantity Item

Accompaniments 4 tablespoons Jam - Strawberry (smucker's)
4 tablespoons Olive Oil & Balsamic Organic Vinaigrette - Organicville
8 cups Almond Milk (unsweetened)
Bread 2 slice Brown Rice Bread | Ener-G Foods
192 grams 100% Whole Wheat Bagel
Cereal and Grain Products 2 cups Basmati Rice ( Cooked )
2 cups Brown Rice (medium-grain, Cooked)
2 cups Quinoa - Cooked
Cereals, Ready to Eat 3 cups Kashi Go Lean Cereal
Fats and Oils 2 tablespoons Avocado Oil
3 tablespoons Olive Oil
4 tablespoons All Natural Almond Butter
10 tablespoons All Natural Peanut Butter
Fruits 2 cups Pineapple (raw, Fresh) (fresh Pineapple)
472 grams 1 Banana
Legumes 200 grams Red Kidney Beans (no Salt, Cooked)
Nuts and Seeds 2 oz Walnuts (14 Halves)
5 oz Peanuts (unsalted)
8 1/2 oz Almonds Raw
9 tablespoons Hemp Hearts
90 grams Brazil Nuts - Raw & Natural (macro)
Side Dishes 8 cups Mixed Salad Greens
Sport and Diet Nutritionals 14 1/2 serving Protein Shake/scoop
Vegetables 2 cups Raw Kale
2 cups Spaghetti Squash
5 cups Baby Spinach
6 serving Celery - Medium Stalk
9 oz Tomato - Raw
180 grams Avocado (half)
200 grams Brussels Sprouts (grilled,steamed Or Boiled).
Vegetarian Products 20 oz Seitan

Powered by Evolution Nutrition © 2017. All Rights Reserved.

The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

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

¼ cup 1/ cup
3
½ cup 1 cup ½ cup
1 oz 1 oz dried goods
2 tbsp

Hockey Puck Matchbox Deck of Cards Thin Paperback Book Thumb

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

Poker Chip Shot Glass CD 3 Dice Kids' School Milk Carton

1 tbsp 1 oz 1 slice of bread 1 ½ oz cheese 8 oz drink
2 tbsp 1 oz lunch meat

Useful Examples

Bread & Grains Fruits & Vegetables Meats, Fish & Nuts
1 cup of cereal = 1 baseball ½ cup grapes = about 16 grapes 3 oz lean meat or poultry = deck of
½ cup cooked rice = computer 1 cup of strawberries = about 12 cards
mouse berries 3 oz tofu = deck of cards
½ cup cooked paste = computer 1 cup of salad greens = 1 baseball 2 tbsp peanut butter = golf ball
mouse 1 cup cooked vegetables = 1 baseball ¼ cup almonds = about 23 almonds
1 slice of bread = CD 1 baked potato = computer mouse ¼ cup pistachios = about 24
3 cups of popcorn = 3 baseballs pistachios

Dairy & Cheese Fats & Oils Sweets & Treats

1 ½ 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
½ cup ice cream = computer mouse 1 tbsp oil or mayonnaise = poker chip 1 piece of chocolate = matchbox

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The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.