Eating right, simplified.

6 meals/day - Vegetarian 2268 (D)

DAY 1

Breakfast egg (scrambled)

oatmeal prepared with steel cut oats
1 large egg(s)
1/2 Cup(s)
78 cal
300 cal
7:00 AM blueberries 1/2 Cup(s) 41 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 419 cal / Carbs 66 g (62%) / Protein 17 g (16%) / Fat 10 g (22%) / Fluid 18 fl oz

NOTES:

Snack lowfat cottage cheese, 1%

tangerine
1 Cup(s)
1 medium
163 cal
45 cal
10:00 AM coconut water 16 fl oz 91 cal

MEAL TOTAL: Calories 298 cal / Carbs 35 g (46%) / Protein 32 g (43%) / Fat 4 g (11%) / Fluid 24 fl oz

NOTES:

Lunch whole wheat dinner roll

tofurky deli slices
1 roll
2 oz
74 cal
109 cal
12:00 PM tomatoes 1/4 Cup(s) 8 cal
dijon mustard 1 tsp 5 cal
triscuit crackers, light salt 6 crackers 120 cal
baby carrots 15 large 79 cal
iced green tea 16 fl oz 0 cal

MEAL TOTAL: Calories 395 cal / Carbs 61 g (59%) / Protein 21 g (21%) / Fat 9 g (20%) / Fluid 25 fl oz

NOTES:

Snack honey peanut yogurt balance bar

apple
1 bar
1 large
200 cal
110 cal
3:00 PM skim milk, calcium added 8 fl oz 86 cal
drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 397 cal / Carbs 63 g (60%) / Protein 24 g (23%) / Fat 8 g (17%) / Fluid 22 fl oz

NOTES:

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 Eating right, simplified.

Dinner garden veggie tempeh

wild rice (cooked)
4 oz
1/2 Cup(s)
251 cal
83 cal
6:00 PM mixed vegetables (boiled) 1 Cup(s) 59 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 393 cal / Carbs 46 g (47%) / Protein 28 g (29%) / Fat 10 g (24%) / Fluid 21 fl oz

NOTES:

Snack nonfat fruit yogurt

slivered almonds
6 oz
1/2 oz
162 cal
77 cal
8:00 PM apricot 2 apricot 34 cal
drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 272 cal / Carbs 45 g (66%) / Protein 12 g (17%) / Fat 5 g (17%) / Fluid 14 fl oz

NOTES:

DAY 1 TOTAL: Calories 2,174 cal / Carbs 317 g (57%) / Protein 134 g (24%) / Fat 46 g (19%) / Fluid 124 fl oz

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 Eating right, simplified.

DAY 2

Breakfast egg (scrambled)

kashi golean crunch cereal
1 large egg(s)
1 1/2 Cup(s)
78 cal
290 cal
7:00 AM skim milk, calcium added 8 fl oz 86 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 455 cal / Carbs 71 g (58%) / Protein 28 g (23%) / Fat 10 g (19%) / Fluid 24 fl oz

NOTES:

Snack honey peanut yogurt balance bar

medjool date
1 bar
2 date, pitted
200 cal
133 cal
10:00 AM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 333 cal / Carbs 58 g (64%) / Protein 16 g (18%) / Fat 7 g (18%) / Fluid 16 fl oz

NOTES:

Lunch whole wheat tortilla

black beans (boiled)
2 tortilla
1/2 Cup(s)
254 cal
114 cal
12:00 PM avocado 1/4 avocado 80 cal
salsa 2 Tbsp 10 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 458 cal / Carbs 65 g (55%) / Protein 17 g (15%) / Fat 16 g (30%) / Fluid 21 fl oz

NOTES:

Snack nonfat fruit yogurt

banana
4 oz
1 extra large
108 cal
135 cal
3:00 PM coconut water 8 fl oz 46 cal
drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 289 cal / Carbs 65 g (85%) / Protein 8 g (11%) / Fat 1 g (4%) / Fluid 22 fl oz

NOTES:

Dinner vegan chicken fillet

barley (cooked)
3 oz
1 Cup(s)
73 cal
193 cal
6:00 PM peas and carrots (boiled) 1 Cup(s) 38 cal
romaine lettuce 2 Cup(s) 16 cal
balsamic vinaigrette salad dressing, lower sodium 2 Tbsp 70 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 391 cal / Carbs 67 g (65%) / Protein 17 g (16%) / Fat 9 g (19%) / Fluid 25 fl oz

NOTES:

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 Eating right, simplified.

Snack lowfat cottage cheese, 1%

apricot
3/4 Cup(s)
2 apricot
122 cal
34 cal
8:00 PM slivered almonds 1 oz 153 cal
drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 309 cal / Carbs 23 g (30%) / Protein 28 g (37%) / Fat 11 g (33%) / Fluid 15 fl oz

NOTES:

DAY 2 TOTAL: Calories 2,233 cal / Carbs 349 g (59%) / Protein 114 g (20%) / Fat 54 g (21%) / Fluid 123 fl oz

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 Eating right, simplified.

DAY 3

Breakfast egg (scrambled)

whole wheat english muffin
1 large egg(s)
1 muffin
78 cal
134 cal
7:00 AM smooth peanut butter, no added salt 1 Tbsp 94 cal
orange juice 8 fl oz 112 cal
drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 418 cal / Carbs 57 g (53%) / Protein 18 g (16%) / Fat 15 g (31%) / Fluid 16 fl oz

NOTES:

Snack honey peanut yogurt balance bar

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

MEAL TOTAL: Calories 335 cal / Carbs 57 g (63%) / Protein 17 g (18%) / Fat 8 g (19%) / Fluid 20 fl oz

NOTES:

Lunch whole wheat tortilla

meat free bacon
2 tortilla
4 slices
254 cal
90 cal
12:00 PM romaine lettuce 4 leaf 4 cal
dijon mustard 2 tsp 10 cal
iced green tea 16 fl oz 0 cal

MEAL TOTAL: Calories 358 cal / Carbs 40 g (46%) / Protein 20 g (23%) / Fat 12 g (31%) / Fluid 18 fl oz

NOTES:

Snack triscuit crackers, light salt

baby carrots
8 crackers
20 large
160 cal
105 cal
3:00 PM hummus, lower sodium 2 Tbsp 52 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 317 cal / Carbs 56 g (67%) / Protein 8 g (10%) / Fat 9 g (23%) / Fluid 26 fl oz

NOTES:

Dinner 
vegan chicken strips
mango black bean salad
3 oz
1/2 serving
217 cal
208 cal
6:00 PM whole wheat pita bread 1/2 small 37 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 462 cal / Carbs 47 g (39%) / Protein 27 g (22%) / Fat 21 g (39%) / Fluid 22 fl oz

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
professional medical advice or delay in seeking it because of something you have read on or from the Evolution Nutrition services.
 Eating right, simplified.

Snack nut and raisin granola bar

nonfat fruit yogurt
1 bar
6 oz
127 cal
162 cal
8:00 PM apricot 2 apricot 34 cal
drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 322 cal / Carbs 58 g (70%) / Protein 11 g (13%) / Fat 6 g (17%) / Fluid 14 fl oz

NOTES:

DAY 3 TOTAL: Calories 2,212 cal / Carbs 314 g (55%) / Protein 100 g (17%) / Fat 70 g (28%) / Fluid 116 fl oz

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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
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

Breakfast oatmeal prepared with steel cut oats

blueberries
1/2 Cup(s)
1/2 Cup(s)
300 cal
41 cal
7:00 AM slivered almonds 1/2 oz 77 cal
skim milk, calcium added 8 fl oz 86 cal
drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 504 cal / Carbs 82 g (65%) / Protein 22 g (17%) / Fat 10 g (18%) / Fluid 18 fl oz

NOTES:

Snack lowfat cottage cheese, 1%

tangerine
3/4 Cup(s)
2 medium
122 cal
89 cal
10:00 AM coconut water 16 fl oz 91 cal

MEAL TOTAL: Calories 302 cal / Carbs 45 g (58%) / Protein 26 g (33%) / Fat 3 g (9%) / Fluid 25 fl oz

NOTES:

Lunch 
vegan chicken strips
mango black bean salad
2 oz
1/2 serving
145 cal
208 cal
12:00 PM whole wheat pita bread 1 small 74 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 427 cal / Carbs 52 g (46%) / Protein 22 g (20%) / Fat 17 g (34%) / Fluid 22 fl oz

NOTES:

Snack honey peanut yogurt balance bar

banana
1 bar
1 extra large
200 cal
135 cal
3:00 PM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 335 cal / Carbs 57 g (63%) / Protein 17 g (18%) / Fat 8 g (19%) / Fluid 20 fl oz

NOTES:

Dinner vegan chicken fillet

baked teriyaki tofu
6 oz
4 oz
146 cal
181 cal
6:00 PM mixed vegetables (boiled) 1 1/2 Cup(s) 89 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 416 cal / Carbs 50 g (45%) / Protein 42 g (38%) / Fat 8 g (17%) / Fluid 20 fl oz

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.

Snack nonfat fruit yogurt

slivered almonds
8 oz
1/2 oz
215 cal
77 cal
8:00 PM drinking water 8 fl oz 0 cal

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 2,277 cal / Carbs 334 g (56%) / Protein 141 g (24%) / Fat 51 g (20%) / Fluid 118 fl oz

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 Eating right, simplified.

DAY 5

Breakfast egg (scrambled)

kashi golean crunch cereal
1 large egg(s)
1 Cup(s)
78 cal
193 cal
7:00 AM skim milk, calcium added 8 fl oz 86 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 358 cal / Carbs 52 g (55%) / Protein 23 g (25%) / Fat 8 g (20%) / Fluid 24 fl oz

NOTES:

Snack lowfat cottage cheese, 1%

blueberries
1 Cup(s)
1 Cup(s)
163 cal
83 cal
10:00 AM slivered almonds 1/2 oz 77 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 322 cal / Carbs 33 g (40%) / Protein 32 g (40%) / Fat 7 g (20%) / Fluid 26 fl oz

NOTES:

Lunch whole wheat dinner roll

tofurky deli slices
2 roll
2 oz
149 cal
109 cal
12:00 PM tomatoes 1/4 Cup(s) 8 cal
dijon mustard 2 tsp 10 cal
romaine lettuce 2 Cup(s) 16 cal
balsamic vinaigrette salad dressing, lower sodium 1 Tbsp 35 cal
apple 1 large 110 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 437 cal / Carbs 71 g (62%) / Protein 21 g (19%) / Fat 10 g (19%) / Fluid 27 fl oz

NOTES:

Snack triscuit crackers, light salt

baby carrots
8 crackers
15 large
160 cal
79 cal
3:00 PM hummus, lower sodium 2 Tbsp 52 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 291 cal / Carbs 50 g (65%) / Protein 8 g (10%) / Fat 9 g (25%) / Fluid 24 fl oz

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  grilled vegetable sandwich

low fat black bean vegetable soup
1 serving
1/2 Cup(s)
530 cal
70 cal
6:00 PM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 600 cal / Carbs 105 g (69%) / Protein 22 g (14%) / Fat 12 g (17%) / Fluid 29 fl oz

NOTES:

Snack honey peanut yogurt balance bar

banana
1 bar
1 extra large
200 cal
135 cal
8:00 PM drinking water 8 fl oz 0 cal

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 2,343 cal / Carbs 367 g (60%) / Protein 123 g (20%) / Fat 53 g (20%) / Fluid 141 fl oz

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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.

DAY 6

Breakfast whole wheat tortilla

egg (scrambled)
1 tortilla
1 large egg(s)
127 cal
78 cal
7:00 AM avocado 1/4 avocado 80 cal
salsa 2 Tbsp 10 cal
orange juice 8 fl oz 112 cal
drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 407 cal / Carbs 52 g (50%) / Protein 13 g (13%) / Fat 17 g (37%) / Fluid 18 fl oz

NOTES:

Snack lowfat cottage cheese, 1%

banana
1 Cup(s)
1 extra large
163 cal
135 cal
10:00 AM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 298 cal / Carbs 41 g (53%) / Protein 30 g (39%) / Fat 3 g (8%) / Fluid 26 fl oz

NOTES:

Lunch  grilled vegetable sandwich

low fat black bean vegetable soup
1 serving
1/2 Cup(s)
530 cal
70 cal
12:00 PM drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 600 cal / Carbs 105 g (69%) / Protein 22 g (14%) / Fat 12 g (17%) / Fluid 29 fl oz

NOTES:

Snack triscuit crackers, light salt

apple
4 crackers
1 large
80 cal
110 cal
3:00 PM smooth peanut butter, no added salt 1/2 Tbsp 47 cal
skim milk, calcium added 8 fl oz 86 cal
drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 324 cal / Carbs 56 g (65%) / Protein 13 g (15%) / Fat 8 g (20%) / Fluid 22 fl oz

NOTES:

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 Eating right, simplified.

Dinner vegan chicken fillet

macaroni (cooked)
4 oz
1 Cup(s)
97 cal
174 cal
6:00 PM shredded parmesan cheese 1 Tbsp 21 cal
spinach (boiled) 1 Cup(s) 41 cal
extra virgin olive oil 1/2 Tbsp 60 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 393 cal / Carbs 54 g (50%) / Protein 28 g (26%) / Fat 11 g (24%) / Fluid 25 fl oz

NOTES:

Snack honey peanut yogurt balance bar

medjool date
1 bar
2 date, pitted
200 cal
133 cal
8:00 PM drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 333 cal / Carbs 58 g (64%) / Protein 16 g (18%) / Fat 7 g (18%) / Fluid 8 fl oz

NOTES:

DAY 6 TOTAL: Calories 2,355 cal / Carbs 367 g (59%) / Protein 122 g (20%) / Fat 57 g (21%) / Fluid 128 fl oz

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 Eating right, simplified.

DAY 7

Breakfast whole wheat english muffin

egg (scrambled)
1 muffin
1 large egg(s)
134 cal
78 cal
7:00 AM orange juice 8 fl oz 112 cal
drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 324 cal / Carbs 53 g (65%) / Protein 14 g (16%) / Fat 7 g (19%) / Fluid 16 fl oz

NOTES:

Snack nonfat fruit yogurt

banana
6 oz
1 extra large
162 cal
135 cal
10:00 AM coconut water 8 fl oz 46 cal
drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 342 cal / Carbs 76 g (85%) / Protein 11 g (12%) / Fat 1 g (3%) / Fluid 24 fl oz

NOTES:

Lunch whole wheat tortilla

meat free bacon
2 tortilla
4 slices
254 cal
90 cal
12:00 PM romaine lettuce 4 leaf 4 cal
light olive oil mayonnaise 1/2 Tbsp 25 cal
dijon mustard 1 tsp 5 cal
apple 1 large 110 cal
iced green tea 16 fl oz 0 cal

MEAL TOTAL: Calories 488 cal / Carbs 70 g (56%) / Protein 21 g (17%) / Fat 15 g (27%) / Fluid 24 fl oz

NOTES:

Snack triscuit crackers, light salt

baby carrots
8 crackers
20 large
160 cal
105 cal
3:00 PM hummus, lower sodium 2 Tbsp 52 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 317 cal / Carbs 56 g (67%) / Protein 8 g (10%) / Fat 9 g (23%) / Fluid 26 fl oz

NOTES:

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 Eating right, simplified.

Dinner garden veggie tempeh

barley (cooked)
3 oz
3/4 Cup(s)
188 cal
145 cal
6:00 PM peas and carrots (boiled) 1 Cup(s) 38 cal
romaine lettuce 2 Cup(s) 16 cal
balsamic vinaigrette salad dressing, lower sodium 1 Tbsp 35 cal
drinking water 16 fl oz 0 cal

MEAL TOTAL: Calories 422 cal / Carbs 59 g (55%) / Protein 23 g (21%) / Fat 12 g (24%) / Fluid 24 fl oz

NOTES:

Snack nut and raisin granola bar

lowfat cottage cheese, 1%
1 bar
1 Cup(s)
127 cal
163 cal
8:00 PM apricot 1 apricot 17 cal
drinking water 8 fl oz 0 cal

MEAL TOTAL: Calories 307 cal / Carbs 28 g (36%) / Protein 31 g (40%) / Fat 8 g (24%) / Fluid 15 fl oz

NOTES:

DAY 7 TOTAL: Calories 2,200 cal / Carbs 343 g (60%) / Protein 107 g (19%) / Fat 52 g (21%) / Fluid 129 fl oz

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 Eating right, simplified.

2 Servings

mango black bean salad

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.

3. Place romaine lettuce in a large mixing bowl.

4. Add black beans, corn, green onions, mango and red bell pepper.

5. Drizzle dressing over salad and toss to coat.

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 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.

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 Eating right, simplified.

2 Servings

grilled vegetable sandwich

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.

5. Cook vegetables on hot grill until tender, 2 to 3 minutes per side.

6. Toast bread slices.

7. Spread basil pesto evenly over two of the toast slices.

8. Arrange grilled vegetables on the pesto.

9. Top each with plum tomato slices, followed by remaining pieces of toasted bread.

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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.

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.

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

Shopping List
Accompaniments
balsamic vinaigrette salad dressing, lower sodium 4 Tbsp
dijon mustard 6 tsp
light olive oil mayonnaise 0.5 Tbsp
salsa 4 Tbsp

Beverages
coconut water 48 fl oz
drinking water 472 fl oz
iced green tea 48 fl oz

Bread
french bread 4 medium slice
whole wheat dinner roll 3 roll
whole wheat english muffin 2 muffin
whole wheat pita bread 1.5 small
whole wheat tortilla 7 tortilla

Cereal & Grain Products

barley 1.75 Cup(s)
kashi golean crunch cereal 2.5 Cup(s)
macaroni 1 Cup(s)
oatmeal prepared with steel cut oats 1 Cup(s)
pesto basil sauce, low-fat 2 Tbsp
wild rice 0.5 Cup(s)

Cookies & Crackers

triscuit crackers, light salt 34 crackers

Dairy & Egg

egg 6 large egg(s)
lowfat cottage cheese, 1% 5.5 Cup(s)
nonfat fruit yogurt 30 oz
shredded parmesan cheese 1 Tbsp
skim milk, calcium added 40 fl 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.

Entrees
vegan chicken strips 5 oz

Fats & Oils

extra virgin olive oil 0.5 Tbsp
olive oil 2 Tbsp

Fruits & Juices

apple 4 large
apricot 7 apricot
avocado 0.5 avocado
banana 6 extra large
blueberries 2 Cup(s)
lime juice 1 Tbsp
mango 0.5 fruit
medjool date 4 date, pitted
orange juice 24 fl oz
tangerine 3 medium

Legumes & Beans

black beans 1.26 Cup(s)
hummus, lower sodium 6 Tbsp

Nuts & Seeds

slivered almonds 3 oz
smooth peanut butter, no added salt 1.5 Tbsp

Sausages & Meats

meat free bacon 8 slices

Snacks
nut and raisin granola bar 2 bar

Soup

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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 fat black bean vegetable soup 1 Cup(s)

Spices & Herbs

chili powder 0.12 tsp
cumin ground 0.26 tsp

Sports & Diet Nutritionals

honey peanut yogurt balance bar 6 bar

Vegetables
baby carrots 70 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 1 Cup(s)
sweet white corn 0.26 Cup(s)
tomatoes 0.5 Cup(s)
2 medium slice
zucchini/summer squash 1 small

Vegetarian Products
baked teriyaki tofu 4 oz
garden veggie tempeh 7 oz
tofurky deli slices 4 oz
vegan chicken fillet 13 oz

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

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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.