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MEAL TOTAL: Calories 611 cal / Carbs 103 g (67%) / Protein 22 g (14%) / Fat 13 g (19%) / Fluid 20 fl oz
NOTES:
MEAL TOTAL: Calories 343 cal / Carbs 46 g (53%) / Protein 33 g (37%) / Fat 4 g (10%) / Fluid 27 fl oz
NOTES:
MEAL TOTAL: Calories 475 cal / Carbs 75 g (62%) / Protein 24 g (19%) / Fat 10 g (19%) / Fluid 25 fl oz
NOTES:
MEAL TOTAL: Calories 397 cal / Carbs 63 g (60%) / Protein 24 g (23%) / Fat 8 g (17%) / Fluid 22 fl oz
NOTES:
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.
MEAL TOTAL: Calories 538 cal / Carbs 68 g (51%) / Protein 37 g (27%) / Fat 13 g (22%) / Fluid 23 fl oz
NOTES:
MEAL TOTAL: Calories 348 cal / Carbs 51 g (58%) / Protein 15 g (17%) / Fat 10 g (25%) / Fluid 14 fl oz
NOTES:
DAY 1 TOTAL: Calories 2,712 cal / Carbs 407 g (59%) / Protein 154 g (22%) / Fat 58 g (19%) / Fluid 130 fl oz
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.
DAY 2
Breakfast egg
kashi golean crunch cereal
1 large
1 1/2 Cup(s)
91 cal
290 cal
7:00 AM skim milk, calcium added 12 fl oz 130 cal
drinking water 16 fl oz 0 cal
MEAL TOTAL: Calories 511 cal / Carbs 77 g (56%) / Protein 32 g (24%) / Fat 12 g (20%) / Fluid 29 fl oz
NOTES:
MEAL TOTAL: Calories 333 cal / Carbs 58 g (64%) / Protein 16 g (18%) / Fat 7 g (18%) / Fluid 16 fl oz
NOTES:
MEAL TOTAL: Calories 652 cal / Carbs 89 g (53%) / Protein 26 g (15%) / Fat 24 g (32%) / Fluid 24 fl oz
NOTES:
MEAL TOTAL: Calories 361 cal / Carbs 79 g (84%) / Protein 11 g (12%) / Fat 2 g (4%) / Fluid 23 fl oz
NOTES:
MEAL TOTAL: Calories 512 cal / Carbs 80 g (58%) / Protein 33 g (24%) / Fat 11 g (18%) / Fluid 25 fl oz
NOTES:
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.
MEAL TOTAL: Calories 349 cal / Carbs 25 g (29%) / Protein 35 g (41%) / Fat 12 g (30%) / Fluid 16 fl oz
NOTES:
DAY 2 TOTAL: Calories 2,718 cal / Carbs 408 g (57%) / Protein 153 g (22%) / Fat 67 g (21%) / Fluid 134 fl oz
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.
DAY 3
MEAL TOTAL: Calories 512 cal / Carbs 60 g (45%) / Protein 22 g (16%) / Fat 23 g (39%) / Fluid 16 fl oz
NOTES:
MEAL TOTAL: Calories 335 cal / Carbs 57 g (63%) / Protein 17 g (18%) / Fat 8 g (19%) / Fluid 20 fl oz
NOTES:
MEAL TOTAL: Calories 514 cal / Carbs 71 g (54%) / Protein 27 g (21%) / Fat 14 g (25%) / Fluid 24 fl oz
NOTES:
MEAL TOTAL: Calories 383 cal / Carbs 65 g (64%) / Protein 11 g (10%) / Fat 12 g (26%) / Fluid 26 fl oz
NOTES:
Dinner
vegan chicken strips
mango black bean salad
5 oz
1/2 serving
361 cal
208 cal
6:00 PM whole wheat pita bread 1 small 74 cal
drinking water 16 fl oz 0 cal
MEAL TOTAL: Calories 643 cal / Carbs 61 g (36%) / Protein 40 g (24%) / Fat 29 g (40%) / Fluid 22 fl oz
NOTES:
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.
MEAL TOTAL: Calories 376 cal / Carbs 69 g (71%) / Protein 13 g (14%) / Fat 6 g (15%) / Fluid 16 fl oz
NOTES:
DAY 3 TOTAL: Calories 2,764 cal / Carbs 381 g (53%) / Protein 129 g (18%) / Fat 92 g (29%) / Fluid 124 fl oz
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.
DAY 4
MEAL TOTAL: Calories 696 cal / Carbs 119 g (67%) / Protein 28 g (16%) / Fat 13 g (17%) / Fluid 20 fl oz
NOTES:
MEAL TOTAL: Calories 343 cal / Carbs 46 g (53%) / Protein 33 g (37%) / Fat 4 g (10%) / Fluid 27 fl oz
NOTES:
Lunch
vegan chicken strips
mango black bean salad
4 oz
1/2 serving
289 cal
208 cal
12:00 PM whole wheat pita bread 1 small 74 cal
drinking water 16 fl oz 0 cal
MEAL TOTAL: Calories 571 cal / Carbs 58 g (39%) / Protein 34 g (23%) / Fat 25 g (38%) / Fluid 22 fl oz
NOTES:
MEAL TOTAL: Calories 335 cal / Carbs 57 g (63%) / Protein 17 g (18%) / Fat 8 g (19%) / Fluid 20 fl oz
NOTES:
MEAL TOTAL: Calories 507 cal / Carbs 59 g (43%) / Protein 51 g (38%) / Fat 11 g (19%) / Fluid 20 fl oz
NOTES:
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.
MEAL TOTAL: Calories 292 cal / Carbs 48 g (67%) / Protein 13 g (18%) / Fat 5 g (15%) / Fluid 14 fl oz
NOTES:
DAY 4 TOTAL: Calories 2,744 cal / Carbs 387 g (54%) / Protein 175 g (25%) / Fat 66 g (21%) / Fluid 122 fl oz
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.
DAY 5
MEAL TOTAL: Calories 498 cal / Carbs 77 g (59%) / Protein 32 g (24%) / Fat 10 g (17%) / Fluid 27 fl oz
NOTES:
MEAL TOTAL: Calories 322 cal / Carbs 33 g (40%) / Protein 32 g (40%) / Fat 7 g (20%) / Fluid 26 fl oz
NOTES:
MEAL TOTAL: Calories 589 cal / Carbs 82 g (54%) / Protein 36 g (23%) / Fat 16 g (23%) / Fluid 29 fl oz
NOTES:
MEAL TOTAL: Calories 343 cal / Carbs 58 g (64%) / Protein 10 g (11%) / Fat 10 g (25%) / Fluid 26 fl oz
NOTES:
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.
MEAL TOTAL: Calories 740 cal / Carbs 131 g (69%) / Protein 28 g (15%) / Fat 13 g (16%) / Fluid 29 fl oz
NOTES:
MEAL TOTAL: Calories 335 cal / Carbs 57 g (63%) / Protein 17 g (18%) / Fat 8 g (19%) / Fluid 12 fl oz
NOTES:
DAY 5 TOTAL: Calories 2,828 cal / Carbs 437 g (59%) / Protein 154 g (21%) / Fat 65 g (20%) / Fluid 149 fl oz
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.
DAY 6
MEAL TOTAL: Calories 534 cal / Carbs 71 g (52%) / Protein 17 g (13%) / Fat 21 g (35%) / Fluid 18 fl oz
NOTES:
MEAL TOTAL: Calories 339 cal / Carbs 42 g (49%) / Protein 37 g (42%) / Fat 3 g (9%) / Fluid 28 fl oz
NOTES:
MEAL TOTAL: Calories 740 cal / Carbs 131 g (69%) / Protein 28 g (15%) / Fat 13 g (16%) / Fluid 29 fl oz
NOTES:
MEAL TOTAL: Calories 324 cal / Carbs 56 g (65%) / Protein 13 g (15%) / Fat 8 g (20%) / Fluid 22 fl oz
NOTES:
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.
MEAL TOTAL: Calories 564 cal / Carbs 66 g (43%) / Protein 42 g (27%) / Fat 21 g (30%) / Fluid 30 fl oz
NOTES:
MEAL TOTAL: Calories 399 cal / Carbs 76 g (70%) / Protein 16 g (15%) / Fat 7 g (15%) / Fluid 9 fl oz
NOTES:
DAY 6 TOTAL: Calories 2,900 cal / Carbs 443 g (58%) / Protein 153 g (20%) / Fat 73 g (22%) / Fluid 135 fl oz
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.
DAY 7
MEAL TOTAL: Calories 458 cal / Carbs 80 g (68%) / Protein 19 g (16%) / Fat 8 g (16%) / Fluid 17 fl oz
NOTES:
MEAL TOTAL: Calories 342 cal / Carbs 76 g (85%) / Protein 11 g (12%) / Fat 1 g (3%) / Fluid 24 fl oz
NOTES:
MEAL TOTAL: Calories 563 cal / Carbs 72 g (50%) / Protein 27 g (19%) / Fat 19 g (31%) / Fluid 24 fl oz
NOTES:
MEAL TOTAL: Calories 343 cal / Carbs 58 g (64%) / Protein 10 g (11%) / Fat 10 g (25%) / Fluid 26 fl oz
NOTES:
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.
MEAL TOTAL: Calories 631 cal / Carbs 81 g (50%) / Protein 35 g (22%) / Fat 20 g (28%) / Fluid 25 fl oz
NOTES:
MEAL TOTAL: Calories 323 cal / Carbs 32 g (39%) / Protein 31 g (38%) / Fat 8 g (23%) / Fluid 16 fl oz
NOTES:
DAY 7 TOTAL: Calories 2,661 cal / Carbs 398 g (59%) / Protein 133 g (19%) / Fat 67 g (22%) / Fluid 133 fl oz
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.
2 Servings
Ingredients
green onion 4 medium
mango 1 fruit
red pepper 1/2 Cup(s)
romaine lettuce 4 Cup(s)
olive oil 2 Tbsp
lime juice 2 Tbsp
cumin ground 1/2 tsp
chili powder 1/4 tsp
black beans (boiled) 1 1/2 Cup(s)
sweet white corn (boiled) 1/2 Cup(s)
Nutrition Totals
Calories 830 / Carbs 120 g / Protein 30 g / Fat 31 g / Fluid 24 fl oz
Instructions
1. Slice green onions, dice mango, dice red peppers and shred romaine lettuce. Set aside.
2. Whisk together olive oil, lime juice, cumin, and chili powder in a small bowl.
4. Add black beans, corn, green onions, mango and red bell pepper.
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
Mango Black
Bean Salad
Amount Per
Serving
Calories 415
% Daily Value*
Total Fat 15.3g 24%
Saturated Fat 2.2g 11%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 23mg 1%
Total Carbohydrates 59.8g 20%
Dietary Fiber 17g 68%
Total Sugar 17.8g
Protein 15.1g
Vitamin D 0IU 0%
Calcium 105.3mg 11%
Iron 4.6mg 26%
Potassium 1101.2mg
* 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.
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.
2 Servings
Ingredients
pesto basil sauce, low-fat 2 Tbsp
zucchini/summer squash 1 small
olive oil 1 Tbsp
eggplant 1 eggplant
red pepper 2 ring
french bread 4 medium slice
tomatoes 2 medium slice
Nutrition Totals
Calories 1060 / Carbs 184 g / Protein 38 g / Fat 22 g / Fluid 25 fl oz
Instructions
1. Slice zucchini and eggplant into medium slices.
2. Combine zucchini and eggplant, with red bell pepper rings in a bowl.
3. Preheat grill for medium heat and lightly oil the grate.
4. Brush vegetables with olive oil to coat. Season to taste with salt and pepper.
9. Top each with plum tomato slices, followed by remaining pieces of toasted bread.
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
Grilled Vegetable
Sandwich
Amount Per
Serving
Calories 530
% Daily Value*
Total Fat 11g 17%
Saturated Fat 1.9g 10%
Trans Fat 0g
Cholesterol 0.9mg 0%
Sodium 702.3mg 29%
Total Carbohydrates 92.1g 31%
Dietary Fiber 12.4g 50%
Total Sugar 15.6g
Protein 19.1g
Vitamin D 0IU 0%
Calcium 105.7mg 11%
Iron 5.6mg 31%
Potassium 1013.8mg
* 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.
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
Accompaniments
balsamic vinaigrette salad dressing, lower sodium 6 Tbsp
dijon mustard 8 tsp
light olive oil mayonnaise 1 Tbsp
salsa 4 Tbsp
Beverages
coconut water 56 fl oz
drinking water 464 fl oz
iced green tea 48 fl oz
Bread
french bread 4 medium slice
whole wheat dinner roll 4 roll
whole wheat english muffin 3 muffin
whole wheat pita bread 2 small
whole wheat tortilla 8 tortilla
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.
Entrees
vegan chicken strips 9 oz
Snacks
nut and raisin granola bar 2 bar
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.
Soup
low fat black bean vegetable soup 3 Cup(s)
Vegetables
baby carrots 75 large
eggplant 1 eggplant
green onion 2 medium
mixed vegetables 2.5 Cup(s)
peas and carrots 2 Cup(s)
red pepper 0.26 Cup(s)
2 ring
romaine lettuce 8 Cup(s)
8 leaf
spinach 2 Cup(s)
sweet white corn 0.26 Cup(s)
tomatoes 0.75 Cup(s)
2 medium slice
zucchini/summer squash 1 small
Vegetarian Products
baked teriyaki tofu 6 oz
garden veggie tempeh 10 oz
tofurky deli slices 6 oz
vegan chicken fillet 20 oz
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
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
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.