Eating right, simplified.

lean bulk
Prepared by: Robert Lopez
Created: 07-12-2022

DAY 1

Breakfast egg
blueberries
1 large
1/2 Cup(s)
91 cal
41 cal
7:00 AM oatmeal prepared with steel cut oats 1 Cup(s) 600 cal
drinking water 8 fl oz 0 cal
egg (white only, cooked) 4 large 69 cal
skim milk, calcium added 1 Cup(s) 86 cal

MEAL TOTAL: Calories 887 cal / Carbs 132 g (60%) / Protein 49 g (22%) / Fat 18 g (18%) / Fluid 23 fl oz

NOTES:

Snack tangerine
lowfat cottage cheese, 1%
2 medium
2 Cup(s)
89 cal
325 cal
10:00 AM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 414 cal / Carbs 35 g (33%) / Protein 57 g (56%) / Fat 5 g (11%) / Fluid 33 fl oz

NOTES:

Lunch triscuit crackers, light salt

baby carrots
5 crackers
10 large
100 cal
53 cal
12:00 PM tomatoes 1/4 Cup(s) 8 cal
iced green tea 16 fl oz 0 cal
whole wheat dinner roll 3 roll 223 cal
turkey breast (cooked) 8 oz 308 cal
dijon mustard 2 tsp 10 cal

MEAL TOTAL: Calories 702 cal / Carbs 74 g (41%) / Protein 78 g (44%) / Fat 12 g (15%) / Fluid 28 fl oz

NOTES:

Snack skim milk, calcium added

honey peanut yogurt balance bar
2 Cup(s)
1 bar
173 cal
200 cal
3:00 PM

MEAL TOTAL: Calories 373 cal / Carbs 46 g (48%) / Protein 32 g (33%) / Fat 8 g (19%) / Fluid 15 fl oz

NOTES:

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 Eating right, simplified.

Dinner orange roughy fish (cooked)

drinking water
6 oz
16 fl oz
179 cal
0 cal
6:00 PM mixed vegetables (boiled) 1 1/2 Cup(s) 89 cal
wild rice (cooked) 1 Cup(s) 166 cal
extra virgin olive oil 1 1/2 Tbsp 180 cal

MEAL TOTAL: Calories 613 cal / Carbs 53 g (34%) / Protein 49 g (32%) / Fat 23 g (34%) / Fluid 28 fl oz

NOTES:

DAY 1 TOTAL: Calories 2,990 cal / Carbs 340 g (45%) / Protein 266 g (35%) / Fat 66 g (20%) / Fluid 128 fl oz

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 Eating right, simplified.

DAY 2

Breakfast egg
skim milk, calcium added
1 large
2 Cup(s)
91 cal
173 cal
7:00 AM kashi golean crunch cereal 1 3/4 Cup(s) 339 cal
egg (white only, cooked) 8 large 137 cal

MEAL TOTAL: Calories 740 cal / Carbs 95 g (49%) / Protein 67 g (35%) / Fat 13 g (16%) / Fluid 25 fl oz

NOTES:

Snack apple
honey peanut yogurt balance bar
1 large
1 bar
110 cal
200 cal
10:00 AM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 310 cal / Carbs 51 g (61%) / Protein 16 g (19%) / Fat 7 g (20%) / Fluid 22 fl oz

NOTES:

Lunch drinking water

avocado
16 fl oz
1/2 avocado
0 cal
161 cal
12:00 PM salsa 2 Tbsp 10 cal
whole wheat tortilla 1 tortilla 127 cal
black beans (boiled) 2/3 Cup(s) 151 cal
ground turkey (cooked) 7 oz 403 cal

MEAL TOTAL: Calories 852 cal / Carbs 57 g (26%) / Protein 71 g (33%) / Fat 40 g (41%) / Fluid 27 fl oz

NOTES:

Snack nonfat fruit yogurt

drinking water
1 Cup(s)
16 fl oz
233 cal
0 cal
3:00 PM banana 1 extra large 135 cal

MEAL TOTAL: Calories 368 cal / Carbs 81 g (85%) / Protein 12 g (13%) / Fat 1 g (2%) / Fluid 26 fl oz

NOTES:

Dinner boneless chicken (cooked)

peas and carrots (boiled)
8 oz
2 Cup(s)
379 cal
77 cal
6:00 PM barley (cooked) 1 Cup(s) 193 cal
drinking water 16 fl oz 0 cal
romaine lettuce 1 Cup(s) 8 cal
balsamic vinaigrette salad dressing, lower sodium 1 Tbsp 35 cal

MEAL TOTAL: Calories 692 cal / Carbs 64 g (37%) / Protein 66 g (38%) / Fat 20 g (25%) / Fluid 31 fl oz

NOTES:

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 Eating right, simplified.

DAY 2 TOTAL: Calories 2,961 cal / Carbs 348 g (46%) / Protein 232 g (30%) / Fat 81 g (24%) / Fluid 130 fl oz

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 Eating right, simplified.

DAY 3

Breakfast drinking water

whole wheat english muffin
16 fl oz
2 muffin
0 cal
268 cal
7:00 AM smooth peanut butter, no added salt 2 Tbsp 188 cal
soy protein powder 2/3 Cup(s) 220 cal
blueberries 1 Cup(s) 83 cal

MEAL TOTAL: Calories 759 cal / Carbs 81 g (41%) / Protein 71 g (35%) / Fat 21 g (24%) / Fluid 22 fl oz

NOTES:

Snack honey peanut yogurt balance bar

banana
1 bar
1 1/2 extra large
200 cal
203 cal
10:00 AM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 403 cal / Carbs 74 g (68%) / Protein 17 g (16%) / Fat 8 g (16%) / Fluid 22 fl oz

NOTES:

Lunch dijon mustard

romaine lettuce
1 tsp
2 leaf
5 cal
2 cal
12:00 PM whole wheat tortilla 2 tortilla 254 cal
boneless chicken (cooked) 8 oz 379 cal
iced green tea 16 fl oz 0 cal
light olive oil mayonnaise 1 1/2 Tbsp 74 cal

MEAL TOTAL: Calories 714 cal / Carbs 39 g (23%) / Protein 65 g (38%) / Fat 30 g (39%) / Fluid 22 fl oz

NOTES:

Snack triscuit crackers, light salt

drinking water
2 crackers
16 fl oz
40 cal
0 cal
3:00 PM baby carrots 5 large 26 cal
hummus, lower sodium 3 Tbsp 78 cal
soy protein powder 2/3 Cup(s) 220 cal

MEAL TOTAL: Calories 365 cal / Carbs 20 g (21%) / Protein 55 g (60%) / Fat 8 g (19%) / Fluid 19 fl oz

NOTES:

Dinner 
skim milk, calcium added
beef & broccoli with brown rice
2 Cup(s)
1 1/2 serving
173 cal
522 cal
6:00 PM baked teriyaki tofu 3 oz 136 cal

MEAL TOTAL: Calories 831 cal / Carbs 96 g (46%) / Protein 64 g (31%) / Fat 21 g (23%) / Fluid 26 fl oz

NOTES:

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 Eating right, simplified.

DAY 3 TOTAL: Calories 3,070 cal / Carbs 310 g (40%) / Protein 273 g (35%) / Fat 88 g (25%) / Fluid 112 fl oz

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 Eating right, simplified.

DAY 4

Breakfast slivered almonds

blueberries
1/3 oz
1/2 Cup(s)
51 cal
41 cal
7:00 AM oatmeal prepared with steel cut oats 3/4 Cup(s) 450 cal
skim milk, calcium added 2 Cup(s) 173 cal

MEAL TOTAL: Calories 715 cal / Carbs 119 g (66%) / Protein 34 g (19%) / Fat 12 g (15%) / Fluid 17 fl oz

NOTES:

Snack lowfat cottage cheese, 1%

blackberries
1 1/2 Cup(s)
1 1/2 Cup(s)
244 cal
93 cal
10:00 AM coconut water 8 fl oz 46 cal

MEAL TOTAL: Calories 383 cal / Carbs 39 g (40%) / Protein 47 g (48%) / Fat 5 g (12%) / Fluid 24 fl oz

NOTES:

Lunch  beef & broccoli with brown rice

balsamic vinaigrette salad dressing, lower sodium
1 1/2 serving
2 Tbsp
522 cal
70 cal
12:00 PM romaine lettuce 2 Cup(s) 16 cal
drinking water 16 fl oz 0 cal
baked teriyaki tofu 4 oz 181 cal

MEAL TOTAL: Calories 789 cal / Carbs 83 g (42%) / Protein 53 g (27%) / Fat 28 g (31%) / Fluid 30 fl oz

NOTES:

Snack honey peanut yogurt balance bar

cucumber
1 bar
1 1/2 cucumber
200 cal
68 cal
3:00 PM drinking water 16 fl oz 0 cal
light string cheese 2 serving 100 cal

MEAL TOTAL: Calories 368 cal / Carbs 40 g (41%) / Protein 30 g (30%) / Fat 12 g (29%) / Fluid 31 fl oz

NOTES:

Dinner mixed vegetables (boiled)

lean pork tenderloin (cooked)
1 1/2 Cup(s)
8 oz
89 cal
324 cal
6:00 PM drinking water 16 fl oz 0 cal
whole wheat dinner roll 2 roll 149 cal

MEAL TOTAL: Calories 562 cal / Carbs 46 g (33%) / Protein 68 g (50%) / Fat 11 g (17%) / Fluid 26 fl oz

NOTES:

DAY 4 TOTAL: Calories 2,817 cal / Carbs 328 g (46%) / Protein 232 g (33%) / Fat 68 g (21%) / Fluid 127 fl oz

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 Eating right, simplified.

DAY 5

Breakfast kashi golean crunch cereal

skim milk, calcium added
1 3/4 Cup(s)
2 Cup(s)
339 cal
173 cal
7:00 AM egg (white only, cooked) 8 large 137 cal
egg 1 large 91 cal

MEAL TOTAL: Calories 740 cal / Carbs 95 g (49%) / Protein 67 g (35%) / Fat 13 g (16%) / Fluid 25 fl oz

NOTES:

Snack blueberries
slivered almonds
1 Cup(s)
1 oz
83 cal
153 cal
10:00 AM lowfat cottage cheese, 1% 1 1/2 Cup(s) 244 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 480 cal / Carbs 41 g (34%) / Protein 49 g (42%) / Fat 13 g (24%) / Fluid 30 fl oz

NOTES:

Lunch dijon mustard

whole wheat dinner roll
1 tsp
3 roll
5 cal
223 cal
12:00 PM extra lean sliced ham, low sodium 4 slices 110 cal
balsamic vinaigrette salad dressing, lower sodium 2 Tbsp 70 cal
tomatoes 1/4 Cup(s) 8 cal
romaine lettuce 1 Cup(s) 8 cal
drinking water 16 fl oz 0 cal
extra virgin olive oil 1 Tbsp 120 cal
ground turkey (cooked) 4 oz 230 cal

MEAL TOTAL: Calories 775 cal / Carbs 51 g (27%) / Protein 54 g (28%) / Fat 39 g (45%) / Fluid 24 fl oz

NOTES:

Snack triscuit crackers, light salt

hummus, lower sodium
4 crackers
4 Tbsp
80 cal
105 cal
3:00 PM drinking water 16 fl oz 0 cal
turkey jerky 1 1/2 oz 106 cal

MEAL TOTAL: Calories 291 cal / Carbs 34 g (45%) / Protein 21 g (26%) / Fat 10 g (29%) / Fluid 17 fl oz

NOTES:

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 Eating right, simplified.

Dinner boneless chicken (cooked)

drinking water
6 oz
16 fl oz
284 cal
0 cal
6:00 PM  adzuki bean salad 1 1/2 serving 379 cal

MEAL TOTAL: Calories 663 cal / Carbs 47 g (28%) / Protein 58 g (35%) / Fat 27 g (37%) / Fluid 24 fl oz

NOTES:

DAY 5 TOTAL: Calories 2,948 cal / Carbs 268 g (36%) / Protein 248 g (33%) / Fat 103 g (31%) / Fluid 120 fl oz

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 Eating right, simplified.

DAY 6

Breakfast drinking water

whole wheat tortilla
16 fl oz
2 tortilla
0 cal
254 cal
7:00 AM salsa 2 Tbsp 10 cal
egg 2 large 182 cal
egg (white only, cooked) 6 large 103 cal
ground turkey (cooked) 4 oz 230 cal

MEAL TOTAL: Calories 779 cal / Carbs 43 g (23%) / Protein 73 g (38%) / Fat 34 g (39%) / Fluid 29 fl oz

NOTES:

Snack banana
lowfat cottage cheese, 1%
1 extra large
1 1/3 Cup(s)
135 cal
217 cal
10:00 AM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 352 cal / Carbs 43 g (48%) / Protein 39 g (43%) / Fat 4 g (9%) / Fluid 28 fl oz

NOTES:

Lunch turkey breast (cooked)

drinking water
8 oz
16 fl oz
308 cal
0 cal
12:00 PM  adzuki bean salad 1 1/2 serving 379 cal

MEAL TOTAL: Calories 687 cal / Carbs 47 g (27%) / Protein 82 g (47%) / Fat 20 g (26%) / Fluid 25 fl oz

NOTES:

Snack skim milk, calcium added

smooth peanut butter, no added salt
2 Cup(s)
2 Tbsp
173 cal
188 cal
3:00 PM apple 1 large 110 cal

MEAL TOTAL: Calories 471 cal / Carbs 59 g (48%) / Protein 25 g (20%) / Fat 17 g (32%) / Fluid 21 fl oz

NOTES:

Dinner spinach (boiled)

drinking water
2 Cup(s)
16 fl oz
83 cal
0 cal
6:00 PM salmon (cooked) 8 oz 347 cal
shredded parmesan cheese 1/2 Tbsp 10 cal
macaroni (cooked) 1 1/4 Cup(s) 217 cal

MEAL TOTAL: Calories 657 cal / Carbs 60 g (35%) / Protein 77 g (46%) / Fat 15 g (19%) / Fluid 37 fl oz

NOTES:

DAY 6 TOTAL: Calories 2,947 cal / Carbs 252 g (34%) / Protein 297 g (39%) / Fat 89 g (27%) / Fluid 141 fl oz

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 Eating right, simplified.

DAY 7

Breakfast orange juice

egg
1/2 Cup(s)
2 large
56 cal
182 cal
7:00 AM whole wheat english muffin 2 1/2 muffin 335 cal
skim milk, calcium added 2 Cup(s) 173 cal

MEAL TOTAL: Calories 745 cal / Carbs 105 g (56%) / Protein 44 g (23%) / Fat 18 g (21%) / Fluid 25 fl oz

NOTES:

Snack drinking water

nonfat fruit yogurt
8 fl oz
1 1/3 Cup(s)
0 cal
310 cal
10:00 AM coconut water 8 fl oz 46 cal
banana 1 1/2 extra large 203 cal

MEAL TOTAL: Calories 559 cal / Carbs 123 g (84%) / Protein 19 g (13%) / Fat 2 g (3%) / Fluid 30 fl oz

NOTES:

Lunch iced green tea

dijon mustard
16 fl oz
2 tsp
0 cal
10 cal
12:00 PM romaine lettuce 3 leaf 3 cal
turkey breast (cooked) 8 oz 308 cal
whole wheat tortilla 3 tortilla 381 cal

MEAL TOTAL: Calories 703 cal / Carbs 57 g (33%) / Protein 79 g (46%) / Fat 17 g (21%) / Fluid 23 fl oz

NOTES:

Snack baby carrots

drinking water
10 large
16 fl oz
53 cal
0 cal
3:00 PM hummus, lower sodium 4 Tbsp 105 cal
triscuit crackers, light salt 5 crackers 100 cal

MEAL TOTAL: Calories 257 cal / Carbs 38 g (56%) / Protein 8 g (12%) / Fat 10 g (32%) / Fluid 22 fl oz

NOTES:

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 Eating right, simplified.

Dinner barley (cooked)

balsamic vinaigrette salad dressing, lower sodium
1/3 Cup(s)
1 Tbsp
64 cal
35 cal
6:00 PM drinking water 16 fl oz 0 cal
boneless chicken (cooked) 8 oz 379 cal
peas and carrots (boiled) 1 Cup(s) 38 cal
romaine lettuce 1 Cup(s) 8 cal
extra virgin olive oil 1 1/3 Tbsp 160 cal

MEAL TOTAL: Calories 685 cal / Carbs 26 g (15%) / Protein 61 g (36%) / Fat 37 g (49%) / Fluid 26 fl oz

NOTES:

DAY 7 TOTAL: Calories 2,949 cal / Carbs 350 g (47%) / Protein 212 g (28%) / Fat 83 g (25%) / Fluid 126 fl oz

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 Eating right, simplified.

1 Servings

beef & broccoli with brown

rice

Ingredients
onion 1/4 Cup(s)
beef top sirloin, lean 3 oz
beef broth, low sodium 1 Cup(s)
broccoli 1 Cup(s)
cornstarch 1 tsp
brown sugar 1 tsp
garlic powder 1/4 tsp
brown rice (cooked) 1/2 Cup(s)

Nutrition Totals
Calories 348 / Carbs 40 g / Protein 23 g / Fat 11 g / Fluid 7 fl oz

Instructions
1. Slice onions into thin strips and slice beef into thin, 1-inch pieces.

2. Coat skillet with cooking spray and heat over medium heat.

3. Add beef and onion and stir fry until browned and cooked through. Remove onto a plate and keep warm.

4. Add half the broth and broccoli to pan. Cover and simmer until broccoli is cooked to desired tenderness.

5. In a small bowl, mix cornstarch, brown sugar, and garlic powder with remaining broth.

6. Add to the pan and cook over medium heat until mixture begins to thicken, stirring constantly.

7. Return beef/onion to the pan and heat through.

8. Serve over cooked brown rice.

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 Eating right, simplified.

Nutrition Label

Beef & Broccoli

With Brown Rice
Amount Per
Serving
Calories 348
% Daily Value*
Total Fat 10.5g 16%
Saturated Fat 3.5g 18%
Trans Fat 0.5g
Cholesterol 57.8mg 19%
Sodium 498.6mg 21%
Total Carbohydrates 39.5g 13%
Dietary Fiber 4.6g 19%
Total Sugar 8.5g
Protein 22.6g

Vitamin D 4.2IU 1%
Calcium 69.5mg 7%
Iron 3.5mg 20%
Potassium 674.3mg
* 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

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.

Shopping List
Prepared by: Robert Lopez
Created: 07-12-2022

Accompaniments
balsamic vinaigrette salad dressing, lower sodium 6 Tbsp
brown sugar 3 tsp
cornstarch 3 tsp
dijon mustard 6 tsp
light olive oil mayonnaise 1.5 Tbsp
salsa 4 Tbsp

Beef
beef top sirloin, lean 9 oz

Beverages
coconut water 16 fl oz
drinking water 368 fl oz
iced green tea 48 fl oz

Bread
whole wheat dinner roll 8 roll
whole wheat english muffin 4.5 muffin
whole wheat tortilla 8 tortilla

Cereal & Grain Products

barley 1.33 Cup(s)
brown rice 1.5 Cup(s)
kashi golean crunch cereal 3.5 Cup(s)
macaroni 1.25 Cup(s)
oatmeal prepared with steel cut oats 1.75 Cup(s)
wild rice 1 Cup(s)

Cookies & Crackers

triscuit crackers, light salt 16 crackers

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 Eating right, simplified.

Dairy & Egg

egg 33 large
light string cheese 2 serving
lowfat cottage cheese, 1% 6.33 Cup(s)
nonfat fruit yogurt 2.33 Cup(s)
shredded parmesan cheese 0.5 Tbsp
skim milk, calcium added 15 Cup(s)

Fats & Oils

extra virgin olive oil 3.83 Tbsp
olive oil 1.5 Tbsp

Finfish & Shellfish

orange roughy fish 6 oz
salmon 8 oz

Fruits & Juices

apple 2 large
avocado 0.5 avocado
banana 5 extra large
blackberries 1.5 Cup(s)
blueberries 3 Cup(s)
lemon juice 1.5 Tbsp
orange juice 0.5 Cup(s)
tangerine 2 medium

Legumes & Beans

adzuki beans 1.5 Cup(s)
black beans 0.67 Cup(s)
hummus, lower sodium 11 Tbsp

Nuts & Seeds

dry roasted sunflower seeds, unsalted 0.76 oz
slivered almonds 1.33 oz
smooth peanut butter, no added salt 4 Tbsp

Pork

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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.

lean pork tenderloin 8 oz

Poultry
boneless chicken 30 oz
ground turkey 15 oz
turkey breast (cooked) 24 oz

Sausages & Meats

extra lean sliced ham, low sodium 4 slices

Snacks
turkey jerky 1.5 oz

Soup
beef broth, low sodium 3 Cup(s)

Spices & Herbs

cumin ground 0.76 tsp
garlic powder 0.76 tsp
parsley 3 tsp

Sports & Diet Nutritionals

honey peanut yogurt balance bar 4 bar
soy protein powder 1.34 Cup(s)

Vegetables
baby carrots 25 large
broccoli 3 Cup(s)
cucumber 1.5 cucumber
fresh cilantro leaves 1.5 Tbsp
mixed vegetables 3 Cup(s)
onion 0.76 Cup(s)
peas and carrots 3 Cup(s)
romaine lettuce 5 Cup(s)
5 leaf

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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.

spinach 2 Cup(s)
tomatoes 0.5 Cup(s)

Vegetarian Products
baked teriyaki tofu 7 oz

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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 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 Sweets & 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

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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.