Eating right, simplified.

6 meals/day - Low Carb 2744 (A)

DAY 1

Breakfast egg (hard boiled)

extra lean sliced ham, low sodium
2 large
3 oz
155 cal
111 cal
7:00 AM blueberries 1 1/2 Cup(s) 124 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 390 cal / Carbs 33 g (36%) / Protein 29 g (30%) / Fat 14 g (34%) / Fluid 27 fl oz
ADDITIONAL NUTRIENTS: Sodium 486 mg / Calcium 67 mg

NOTES:

Snack apple
almond butter
1 small
2 Tbsp
55 cal
200 cal
10:00 AM drinking water 8 fl oz 0 cal
skim milk, calcium added 8 fl oz 86 cal

MEAL TOTAL: Calories 342 cal / Carbs 33 g (39%) / Protein 15 g (17%) / Fat 17 g (44%) / Fluid 19 fl oz
ADDITIONAL NUTRIENTS: Sodium 7 mg / Calcium 590 mg

NOTES:

Lunch turkey breast (cooked)

high protein bread
10 oz
2 slices
386 cal
304 cal
12:00 PM romaine lettuce 4 leaf 4 cal
tomatoes 1/2 Cup(s) 16 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 710 cal / Carbs 38 g (21%) / Protein 115 g (64%) / Fat 12 g (15%) / Fluid 26 fl oz
ADDITIONAL NUTRIENTS: Sodium 430 mg / Calcium 57 mg

NOTES:

Snack light string cheese

almonds
2 serving
2 oz
100 cal
324 cal
3:00 PM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 424 cal / Carbs 14 g (13%) / Protein 24 g (21%) / Fat 33 g (66%) / Fluid 16 fl oz
ADDITIONAL NUTRIENTS: Sodium 321 mg / Calcium 151 mg

NOTES:

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 Eating right, simplified.

Dinner cod fish

asparagus (boiled)
12 oz
5 spears
279 cal
17 cal
6:00 PM broccoli (boiled) 1 Cup(s) 55 cal
extra virgin olive oil 1 Tbsp 120 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 470 cal / Carbs 14 g (12%) / Protein 66 g (56%) / Fat 17 g (32%) / Fluid 32 fl oz
ADDITIONAL NUTRIENTS: Sodium 258 mg / Calcium 134 mg

NOTES:

Snack soy nuts, unsalted

watermelon
1 1/2 Cup(s)
1 1/2 Cup(s)
195 cal
68 cal
8:00 PM drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 263 cal / Carbs 31 g (44%) / Protein 18 g (26%) / Fat 9 g (30%) / Fluid 15 fl oz
ADDITIONAL NUTRIENTS: Sodium 5 mg / Calcium 76 mg

NOTES:

DAY 1 TOTAL: Calories 2,600 cal / Carbs 164 g (25%) / Protein 266 g (40%) / Fat 102 g (35%) / Fluid 135 fl oz
ADDITIONAL NUTRIENTS: Sodium 1,507 mg / Calcium 1,075 mg

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 Eating right, simplified.

DAY 2

Breakfast high protein bread

avocado
1 slices
1/2 avocado
152 cal
161 cal
7:00 AM pork and beef sausage (cooked) 3 oz 337 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 650 cal / Carbs 28 g (17%) / Protein 29 g (17%) / Fat 48 g (66%) / Fluid 20 fl oz
ADDITIONAL NUTRIENTS: Sodium 320 mg / Calcium 21 mg

NOTES:

Snack almonds
cantaloupe melon
1 oz
2 small wedge
162 cal
37 cal
10:00 AM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 200 cal / Carbs 15 g (28%) / Protein 7 g (13%) / Fat 14 g (59%) / Fluid 19 fl oz
ADDITIONAL NUTRIENTS: Sodium 18 mg / Calcium 85 mg

NOTES:

Lunch boneless chicken (cooked)

low carb whole wheat tortilla
8 oz
1 tortilla
379 cal
80 cal
12:00 PM romaine lettuce 2 Cup(s) 16 cal
cucumber (peeled) 1/2 Cup(s) 8 cal
balsamic vinegar 1/2 Tbsp 7 cal
extra virgin olive oil 1/2 Tbsp 60 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 550 cal / Carbs 24 g (16%) / Protein 66 g (45%) / Fat 25 g (39%) / Fluid 27 fl oz
ADDITIONAL NUTRIENTS: Sodium 481 mg / Calcium 130 mg

NOTES:

Snack egg (hard boiled)

peach
2 large
1 small
155 cal
31 cal
3:00 PM whey protein powder 1 Scoop 113 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 298 cal / Carbs 10 g (13%) / Protein 39 g (53%) / Fat 11 g (34%) / Fluid 21 fl oz
ADDITIONAL NUTRIENTS: Sodium 174 mg / Calcium 205 mg

NOTES:

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 Eating right, simplified.

Dinner lean beef flank steak (broiled)

lentils (boiled)
5 oz
1 Cup(s)
272 cal
230 cal
6:00 PM spinach (boiled) 2 Cup(s) 83 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 585 cal / Carbs 53 g (35%) / Protein 68 g (45%) / Fat 13 g (20%) / Fluid 35 fl oz
ADDITIONAL NUTRIENTS: Sodium 335 mg / Calcium 556 mg

NOTES:

Snack lowfat cottage cheese, 2%

blueberries
1 Cup(s)
1 Cup(s)
194 cal
83 cal
8:00 PM drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 277 cal / Carbs 29 g (42%) / Protein 28 g (39%) / Fat 6 g (19%) / Fluid 18 fl oz
ADDITIONAL NUTRIENTS: Sodium 747 mg / Calcium 214 mg

NOTES:

DAY 2 TOTAL: Calories 2,559 cal / Carbs 159 g (24%) / Protein 237 g (36%) / Fat 119 g (40%) / Fluid 140 fl oz
ADDITIONAL NUTRIENTS: Sodium 2,075 mg / Calcium 1,210 mg

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 Eating right, simplified.

DAY 3

Breakfast lowfat cottage cheese, 2%

high protein bread
1 1/2 Cup(s)
2 slices
292 cal
304 cal
7:00 AM avocado 1/2 avocado 161 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 757 cal / Carbs 55 g (29%) / Protein 72 g (37%) / Fat 29 g (34%) / Fluid 28 fl oz
ADDITIONAL NUTRIENTS: Sodium 1,226 mg / Calcium 321 mg

NOTES:

Snack egg (hard boiled)

almonds
2 large
1 oz
155 cal
162 cal
10:00 AM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 317 cal / Carbs 7 g (9%) / Protein 19 g (23%) / Fat 25 g (68%) / Fluid 19 fl oz
ADDITIONAL NUTRIENTS: Sodium 124 mg / Calcium 125 mg

NOTES:

Lunch canned tuna fish in water, very low sodium

high protein bread
10 oz
1 slices
280 cal
152 cal
12:00 PM romaine lettuce 3 leaf 3 cal
light olive oil mayonnaise 1 1/2 Tbsp 74 cal
tomatoes 1/4 Cup(s) 8 cal
baby carrots 5 large 26 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 543 cal / Carbs 27 g (19%) / Protein 80 g (58%) / Fat 14 g (23%) / Fluid 20 fl oz
ADDITIONAL NUTRIENTS: Sodium 403 mg / Calcium 34 mg

NOTES:

Snack light string cheese

watermelon
2 serving
1/2 Cup(s)
100 cal
23 cal
3:00 PM low carb chocolate chip granola bar 1 bar 220 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 343 cal / Carbs 26 g (30%) / Protein 29 g (35%) / Fat 13 g (35%) / Fluid 18 fl oz
ADDITIONAL NUTRIENTS: Sodium 491 mg / Calcium 505 mg

NOTES:

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 Eating right, simplified.

Dinner  chicken and corn chili

kale (boiled)
2 serving
2 Cup(s)
490 cal
73 cal
6:00 PM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 563 cal / Carbs 66 g (45%) / Protein 62 g (42%) / Fat 8 g (13%) / Fluid 39 fl oz
ADDITIONAL NUTRIENTS: Sodium 347 mg / Calcium 328 mg

NOTES:

Snack almonds
celery
1 1/2 oz
4 small stalk
243 cal
11 cal
8:00 PM whey protein powder 1 Scoop 113 cal
drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 367 cal / Carbs 12 g (13%) / Protein 35 g (37%) / Fat 22 g (50%) / Fluid 10 fl oz
ADDITIONAL NUTRIENTS: Sodium 105 mg / Calcium 290 mg

NOTES:

DAY 3 TOTAL: Calories 2,888 cal / Carbs 193 g (26%) / Protein 298 g (40%) / Fat 111 g (34%) / Fluid 134 fl oz
ADDITIONAL NUTRIENTS: Sodium 2,695 mg / Calcium 1,604 mg

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 Eating right, simplified.

DAY 4

Breakfast egg (hard boiled)

high protein bread
1 large
2 slices
78 cal
304 cal
7:00 AM avocado 1/2 avocado 161 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 543 cal / Carbs 43 g (31%) / Protein 38 g (27%) / Fat 26 g (42%) / Fluid 20 fl oz
ADDITIONAL NUTRIENTS: Sodium 169 mg / Calcium 37 mg

NOTES:

Snack turkey breast (cooked)

almonds
4 oz
1 oz
154 cal
162 cal
10:00 AM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 316 cal / Carbs 6 g (7%) / Protein 39 g (48%) / Fat 16 g (45%) / Fluid 19 fl oz
ADDITIONAL NUTRIENTS: Sodium 130 mg / Calcium 91 mg

NOTES:

Lunch  chicken and corn chili

low carb whole wheat tortilla
2 serving
1/2 tortilla
490 cal
40 cal
12:00 PM romaine lettuce 1 Cup(s) 8 cal
balsamic vinegar 1 Tbsp 14 cal
iced green tea 16 fl oz 0 cal

MEAL TOTAL: Calories 552 cal / Carbs 64 g (44%) / Protein 62 g (42%) / Fat 9 g (14%) / Fluid 33 fl oz
ADDITIONAL NUTRIENTS: Sodium 477 mg / Calcium 191 mg

NOTES:

Snack light string cheese

baby carrots
3 serving
20 large
150 cal
105 cal
3:00 PM whey protein powder 1 Scoop 113 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 368 cal / Carbs 29 g (31%) / Protein 46 g (49%) / Fat 8 g (20%) / Fluid 25 fl oz
ADDITIONAL NUTRIENTS: Sodium 550 mg / Calcium 246 mg

NOTES:

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 Eating right, simplified.

Dinner lean beef flank steak (broiled)

summer squash (boiled)
8 oz
2 Cup(s)
435 cal
72 cal
6:00 PM cauliflower (boiled) 2 Cup(s) 57 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 564 cal / Carbs 26 g (18%) / Protein 71 g (49%) / Fat 21 g (33%) / Fluid 40 fl oz
ADDITIONAL NUTRIENTS: Sodium 168 mg / Calcium 182 mg

NOTES:

Snack soy nuts, unsalted

lowfat cottage cheese, 2%
1 1/2 Cup(s)
1 1/4 Cup(s)
195 cal
243 cal
8:00 PM drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 438 cal / Carbs 24 g (22%) / Protein 50 g (45%) / Fat 16 g (33%) / Fluid 16 fl oz
ADDITIONAL NUTRIENTS: Sodium 935 mg / Calcium 317 mg

NOTES:

DAY 4 TOTAL: Calories 2,781 cal / Carbs 192 g (27%) / Protein 306 g (43%) / Fat 96 g (30%) / Fluid 152 fl oz
ADDITIONAL NUTRIENTS: Sodium 2,428 mg / Calcium 1,064 mg

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 Eating right, simplified.

DAY 5

Breakfast skim milk, calcium added

high protein cereal
12 fl oz
1 1/2 Cup(s)
130 cal
156 cal
7:00 AM pork and beef sausage (cooked) 4 oz 449 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 735 cal / Carbs 47 g (26%) / Protein 42 g (23%) / Fat 43 g (51%) / Fluid 29 fl oz
ADDITIONAL NUTRIENTS: Sodium 509 mg / Calcium 802 mg

NOTES:

Snack apple
almond butter
1 small
2 1/2 Tbsp
55 cal
250 cal
10:00 AM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 305 cal / Carbs 22 g (29%) / Protein 8 g (10%) / Fat 20 g (61%) / Fluid 19 fl oz
ADDITIONAL NUTRIENTS: Sodium 1 mg / Calcium 106 mg

NOTES:

Lunch turkey breast (cooked)

high protein bread
10 oz
1 slices
386 cal
152 cal
12:00 PM romaine lettuce 3 leaf 3 cal
tomatoes 1/4 Cup(s) 8 cal
baby carrots 15 large 79 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 628 cal / Carbs 38 g (24%) / Protein 101 g (63%) / Fat 9 g (13%) / Fluid 31 fl oz
ADDITIONAL NUTRIENTS: Sodium 392 mg / Calcium 122 mg

NOTES:

Snack lowfat cottage cheese, 2%

soy nuts, unsalted
1 1/2 Cup(s)
1 Cup(s)
292 cal
130 cal
3:00 PM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 422 cal / Carbs 21 g (20%) / Protein 51 g (49%) / Fat 14 g (31%) / Fluid 25 fl oz
ADDITIONAL NUTRIENTS: Sodium 1,121 mg / Calcium 348 mg

NOTES:

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 Eating right, simplified.

Dinner  thai spiced barbecue shrimp

lean beef flank steak (broiled)
2 serving
4 oz
270 cal
218 cal
6:00 PM asparagus (boiled) 12 spears 40 cal
summer squash (boiled) 1 1/2 Cup(s) 54 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 581 cal / Carbs 27 g (19%) / Protein 86 g (59%) / Fat 14 g (22%) / Fluid 43 fl oz
ADDITIONAL NUTRIENTS: Sodium 1,429 mg / Calcium 325 mg

NOTES:

Snack egg (hard boiled)

cucumber (peeled)
2 large
1 Cup(s)
155 cal
16 cal
8:00 PM whey protein powder 1 Scoop 113 cal
drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 284 cal / Carbs 5 g (7%) / Protein 39 g (57%) / Fat 11 g (36%) / Fluid 15 fl oz
ADDITIONAL NUTRIENTS: Sodium 177 mg / Calcium 219 mg

NOTES:

DAY 5 TOTAL: Calories 2,954 cal / Carbs 161 g (22%) / Protein 326 g (44%) / Fat 112 g (34%) / Fluid 163 fl oz
ADDITIONAL NUTRIENTS: Sodium 3,629 mg / Calcium 1,922 mg

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 Eating right, simplified.

DAY 6

Breakfast high protein bread

almond butter
1 slices
2 1/2 Tbsp
152 cal
250 cal
7:00 AM skim milk, calcium added 16 fl oz 173 cal

MEAL TOTAL: Calories 575 cal / Carbs 49 g (34%) / Protein 39 g (28%) / Fat 24 g (38%) / Fluid 15 fl oz
ADDITIONAL NUTRIENTS: Sodium 63 mg / Calcium 1,108 mg

NOTES:

Snack lowfat cottage cheese, 2%

blueberries
1 Cup(s)
1/2 Cup(s)
194 cal
41 cal
10:00 AM whey protein powder 1 Scoop 113 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 348 cal / Carbs 20 g (23%) / Protein 53 g (61%) / Fat 6 g (16%) / Fluid 24 fl oz
ADDITIONAL NUTRIENTS: Sodium 796 mg / Calcium 360 mg

NOTES:

Lunch  thai spiced barbecue shrimp

lentils (boiled)
2 serving
1/2 Cup(s)
270 cal
115 cal
12:00 PM summer squash (boiled) 2 Cup(s) 72 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 456 cal / Carbs 44 g (38%) / Protein 60 g (52%) / Fat 5 g (10%) / Fluid 40 fl oz
ADDITIONAL NUTRIENTS: Sodium 1,343 mg / Calcium 304 mg

NOTES:

Snack light string cheese

low carb sesame crackers
3 serving
4 crackers
150 cal
187 cal
3:00 PM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 337 cal / Carbs 11 g (13%) / Protein 27 g (32%) / Fat 21 g (55%) / Fluid 16 fl oz
ADDITIONAL NUTRIENTS: Sodium 627 mg / Calcium 53 mg

NOTES:

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 Eating right, simplified.

Dinner boneless chicken (cooked)

black beans (boiled)
8 oz
1/2 Cup(s)
379 cal
114 cal
6:00 PM cauliflower (boiled) 2 Cup(s) 57 cal
spinach (boiled) 1 Cup(s) 41 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 591 cal / Carbs 37 g (25%) / Protein 74 g (49%) / Fat 17 g (26%) / Fluid 36 fl oz
ADDITIONAL NUTRIENTS: Sodium 334 mg / Calcium 335 mg

NOTES:

Snack soy nuts, unsalted

almonds
1 1/3 Cup(s)
1 oz
173 cal
162 cal
8:00 PM drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 335 cal / Carbs 18 g (20%) / Protein 21 g (23%) / Fat 22 g (57%) / Fluid 8 fl oz
ADDITIONAL NUTRIENTS: Sodium 3 mg / Calcium 129 mg

NOTES:

DAY 6 TOTAL: Calories 2,643 cal / Carbs 178 g (27%) / Protein 274 g (41%) / Fat 95 g (32%) / Fluid 140 fl oz
ADDITIONAL NUTRIENTS: Sodium 3,166 mg / Calcium 2,289 mg

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 Eating right, simplified.

DAY 7

Breakfast egg (hard boiled)

high protein bread
1 large
2 slices
78 cal
304 cal
7:00 AM blueberries 1 Cup(s) 83 cal
skim milk, calcium added 16 fl oz 173 cal

MEAL TOTAL: Calories 637 cal / Carbs 80 g (50%) / Protein 54 g (33%) / Fat 12 g (17%) / Fluid 21 fl oz
ADDITIONAL NUTRIENTS: Sodium 176 mg / Calcium 1,041 mg

NOTES:

Snack baby carrots

light string cheese
5 large
2 serving
26 cal
100 cal
10:00 AM low carb chocolate chip granola bar 1 bar 220 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 346 cal / Carbs 26 g (31%) / Protein 29 g (34%) / Fat 13 g (35%) / Fluid 18 fl oz
ADDITIONAL NUTRIENTS: Sodium 495 mg / Calcium 524 mg

NOTES:

Lunch turkey breast (cooked)

low carb whole wheat tortilla
8 oz
1 tortilla
308 cal
80 cal
12:00 PM light olive oil mayonnaise 1 Tbsp 49 cal
tomatoes 1/4 Cup(s) 8 cal
baby carrots 5 large 26 cal
iced green tea 16 fl oz 0 cal

MEAL TOTAL: Calories 472 cal / Carbs 27 g (21%) / Protein 76 g (57%) / Fat 13 g (22%) / Fluid 25 fl oz
ADDITIONAL NUTRIENTS: Sodium 711 mg / Calcium 120 mg

NOTES:

Snack almonds
apple
1 1/2 oz
1 small
243 cal
55 cal
3:00 PM low carb sesame crackers 2 crackers 93 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 392 cal / Carbs 28 g (27%) / Protein 14 g (13%) / Fat 28 g (60%) / Fluid 19 fl oz
ADDITIONAL NUTRIENTS: Sodium 75 mg / Calcium 146 mg

NOTES:

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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
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 Eating right, simplified.

Dinner boneless chicken (cooked)

lentils (boiled)
8 oz
1/2 Cup(s)
379 cal
115 cal
6:00 PM kale (boiled) 1 Cup(s) 36 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 530 cal / Carbs 27 g (21%) / Protein 68 g (52%) / Fat 16 g (27%) / Fluid 28 fl oz
ADDITIONAL NUTRIENTS: Sodium 202 mg / Calcium 140 mg

NOTES:

Snack lowfat cottage cheese, 2%

whey protein powder
1 1/2 Cup(s)
1 Scoop
292 cal
113 cal
8:00 PM drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 404 cal / Carbs 13 g (13%) / Protein 66 g (67%) / Fat 9 g (20%) / Fluid 17 fl oz
ADDITIONAL NUTRIENTS: Sodium 1,169 mg / Calcium 459 mg

NOTES:

DAY 7 TOTAL: Calories 2,781 cal / Carbs 201 g (28%) / Protein 308 g (43%) / Fat 91 g (29%) / Fluid 128 fl oz
ADDITIONAL NUTRIENTS: Sodium 2,827 mg / Calcium 2,430 mg

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 Eating right, simplified.

4 Servings

chicken and corn chili

Ingredients
salsa 1 Cup(s)
skinless chicken breast (uncooked) 14 oz
garlic powder 1 tsp
cumin ground 1 tsp
chili powder 1 tsp
sweet corn kernels, frozen 2 Cup(s)
pinto beans, no salt added 1 1/2 Cup(s)

Nutrition Totals
Calories 979 / Carbs 102 g / Protein 115 g / Fat 15 g / Fluid 30 fl oz

Instructions
1. Place salsa, chicken, garlic powder, cumin, and chili powder in a slow cooker.

2. Cook for 6 to 8 hours on the low heat setting.

3. Once tender, shred the chicken with 2 forks.

4. Stir in the corn and the pinto beans and cook on low for an additional 1 to 2 hours.

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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
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 Eating right, simplified.

Nutrition Label

Chicken And Corn

Chili
Amount Per
Serving
Calories 245
% Daily Value*
Total Fat 3.6g 6%
Saturated Fat 0.7g 4%
Trans Fat 0g
Cholesterol 72.4mg 24%
Sodium 143.5mg 6%
Total Carbohydrates 25.4g 8%
Dietary Fiber 6.3g 25%
Total Sugar 4.5g
Protein 28.6g

Vitamin D 0.9IU 0%
Calcium 70.3mg 7%
Iron 2.2mg 13%
Potassium 865.2mg
* 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.

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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

thai spiced barbecue

shrimp

Ingredients
garlic 1 clove
lemon juice 3 Tbsp
soy sauce, low-sodium 1 tsp
dijon mustard 2 tsp
yellow curry paste 1 tsp
shrimp 24 oz

Nutrition Totals
Calories 539 / Carbs 17 g / Protein 95 g / Fat 8 g / Fluid 21 fl oz

Instructions
1. Mince garlic clove and place in a shallow dish or resealable bag.

2. Add in lemon juice, soy sauce, mustard, and curry paste.

3. Add shrimp and seal or cover. Marinate in the refrigerator for 1 hour.

4. Preheat a grill for high heat. Lightly oil the grate.

5. Thread the shrimp onto skewers, or place in a grill basket for easy handling.

6. Grill shrimp for 3 minutes per side, or until opaque.

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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

Thai Spiced
Barbecue Shrimp
Amount Per
Serving
Calories 135
% Daily Value*
Total Fat 1.9g 3%
Saturated Fat 0.4g 2%
Trans Fat 0g
Cholesterol 214.3mg 71%
Sodium 668.8mg 28%
Total Carbohydrates 4.1g 1%
Dietary Fiber 0.4g 2%
Total Sugar 0.6g
Protein 23.6g

Vitamin D 3.4IU 1%
Calcium 93.9mg 9%
Iron 0.3mg 2%
Potassium 207mg
* 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.

Powered by Evolution Nutrition. Copyright © 2022. 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.
 Eating right, simplified.

Shopping List
Accompaniments
dijon mustard 2 tsp
light olive oil mayonnaise 2.5 Tbsp
salsa 1 Cup(s)
soy sauce, low-sodium 1 tsp
yellow curry paste 1 tsp

Beef
lean beef flank steak 17 oz

Beverages
drinking water 544 fl oz
iced green tea 32 fl oz

Bread
high protein bread 12 slices
low carb whole wheat tortilla 2.5 tortilla

Cereal & Grain Products

high protein cereal 1.5 Cup(s)

Dairy & Egg

egg 10 large
light string cheese 12 serving
lowfat cottage cheese, 2% 7.75 Cup(s)
skim milk, calcium added 52 fl oz

Fats & Oils

extra virgin olive oil 1.5 Tbsp

Finfish & Shellfish

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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.

canned tuna fish in water, very low sodium 10 oz

cod fish 12 oz
shrimp 24 oz

Fruits & Juices

apple 3 small
avocado 1.5 avocado
blueberries 4 Cup(s)
cantaloupe melon 2 small wedge
lemon juice 3 Tbsp
peach 1 small
watermelon 2 Cup(s)

Ingredients
balsamic vinegar 1.5 Tbsp

Legumes & Beans

black beans 0.5 Cup(s)
lentils 2 Cup(s)
pinto beans, no salt added 1.5 Cup(s)

Nuts & Seeds

almond butter 7 Tbsp
almonds 9 oz

Poultry
boneless chicken 24 oz
skinless chicken breast 14 oz
turkey breast (cooked) 32 oz

Sausages & Meats

extra lean sliced ham, low sodium 3 oz
pork and beef sausage 7 oz

Snacks

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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.

low carb sesame crackers 6 crackers

soy nuts, unsalted 5.33 Cup(s)

Spices & Herbs

chili powder 1 tsp
cumin ground 1 tsp
garlic powder 1 tsp

Sports & Diet Nutritionals

low carb chocolate chip granola bar 2 bar
whey protein powder 6 Scoop

Vegetables
asparagus 17 spears
baby carrots 50 large
broccoli 1 Cup(s)
cauliflower 4 Cup(s)
celery 4 small stalk
cucumber 1.5 Cup(s)
garlic 1 clove
kale 3 Cup(s)
romaine lettuce 10 leaf
3 Cup(s)
spinach 3 Cup(s)
summer squash 5.5 Cup(s)
sweet corn kernels, frozen 2 Cup(s)
tomatoes 1.25 Cup(s)

Powered by Evolution Nutrition. Copyright © 2022. 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.
 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

Powered by Evolution Nutrition. Copyright © 2022. 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.