Eating right, simplified.

Amy's custom
DAY 1

Lunch egg
2% milk
3 large
1 Cup(s)
273 cal
125 cal
bacon, low sodium (cooked) 3 slice cooked 130 cal

MEAL TOTAL: Calories 528 cal / Carbs 15 g (12%) / Protein 35 g (27%) / Fat 35 g (61%) / Fluid 13 fl oz

NOTES: Sub bacon for turkey bacon.

Snack fruit of your choice (1 serving = 1 large banana,

nuts of your choice
1 serving
2 oz
92 cal
348 cal

MEAL TOTAL: Calories 440 cal / Carbs 34 g (31%) / Protein 13 g (12%) / Fat 28 g (57%) / Fluid 0 fl oz

NOTES:

Dinner  hearty taco salad 1 serving 610 cal

MEAL TOTAL: Calories 610 cal / Carbs 15 g (10%) / Protein 31 g (21%) / Fat 45 g (69%) / Fluid 0 fl oz

NOTES: use ground turkey

DAY 1 TOTAL: Calories 1,577 cal / Carbs 64 g (17%) / Protein 79 g (20%) / Fat 108 g (63%) / Fluid 13 fl oz

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 Eating right, simplified.

DAY 2

Lunch  turkey wrap

2% milk
1 serving
1 Cup(s)
446 cal
125 cal

MEAL TOTAL: Calories 571 cal / Carbs 56 g (38%) / Protein 45 g (30%) / Fat 21 g (32%) / Fluid 15 fl oz

NOTES:

Snack banana
natural creamy peanut butter spread by jif
1 large
1 Tbsp
121 cal
95 cal

MEAL TOTAL: Calories 216 cal / Carbs 35 g (60%) / Protein 5 g (8%) / Fat 8 g (32%) / Fluid 3 fl oz

NOTES: any peanut butter is fine

Dinner  chicken burrito bowl

multigrain tortilla chips
1 serving
15 chips
414 cal
210 cal

MEAL TOTAL: Calories 624 cal / Carbs 67 g (43%) / Protein 36 g (23%) / Fat 24 g (34%) / Fluid 6 fl oz

NOTES:

DAY 2 TOTAL: Calories 1,411 cal / Carbs 158 g (43%) / Protein 86 g (24%) / Fat 54 g (33%) / Fluid 24 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 3

Breakfast carb load oatmeal 2 serving 668 cal

MEAL TOTAL: Calories 668 cal / Carbs 108 g (62%) / Protein 17 g (9%) / Fat 22 g (29%) / Fluid 11 fl oz

NOTES:

Dinner peanut butter and jelly sandwhich 1 sandwhich 436 cal

MEAL TOTAL: Calories 436 cal / Carbs 56 g (52%) / Protein 8 g (7%) / Fat 20 g (41%) / Fluid 0 fl oz

NOTES: Pasta does not have to be Gluten free! You can use ground beef if desired as well! Cook turkey,
pasta, and add sauce of choice

Snack granola
2% milk
1/4 Cup(s)
1 1/2 Cup(s)
102 cal
188 cal

MEAL TOTAL: Calories 290 cal / Carbs 34 g (47%) / Protein 17 g (23%) / Fat 10 g (30%) / Fluid 12 fl oz

NOTES:

DAY 3 TOTAL: Calories 1,393 cal / Carbs 198 g (55%) / Protein 42 g (12%) / Fat 52 g (33%) / Fluid 23 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

Lunch  turkey wrap

2% milk
1 serving
1 Cup(s)
446 cal
125 cal

MEAL TOTAL: Calories 571 cal / Carbs 56 g (38%) / Protein 45 g (30%) / Fat 21 g (32%) / Fluid 15 fl oz

NOTES:

Snack banana
natural creamy peanut butter spread by jif
1 large
1 Tbsp
121 cal
95 cal

MEAL TOTAL: Calories 216 cal / Carbs 35 g (60%) / Protein 5 g (8%) / Fat 8 g (32%) / Fluid 3 fl oz

NOTES: any peanut butter is fine

Dinner  chicken burrito bowl

multigrain tortilla chips
1 serving
15 chips
414 cal
210 cal

MEAL TOTAL: Calories 624 cal / Carbs 67 g (43%) / Protein 36 g (23%) / Fat 24 g (34%) / Fluid 6 fl oz

NOTES:

DAY 4 TOTAL: Calories 1,411 cal / Carbs 158 g (43%) / Protein 86 g (24%) / Fat 54 g (33%) / Fluid 24 fl oz

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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
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

Lunch  turkey wrap gf/lf

apple
1 serving
1 large
386 cal
110 cal
12:00 PM

MEAL TOTAL: Calories 496 cal / Carbs 73 g (58%) / Protein 33 g (27%) / Fat 8 g (15%) / Fluid 14 fl oz

NOTES:

Snack banana
natural creamy peanut butter spread by jif
1 large
3 Tbsp
121 cal
285 cal

MEAL TOTAL: Calories 406 cal / Carbs 43 g (39%) / Protein 12 g (11%) / Fat 24 g (50%) / Fluid 3 fl oz

NOTES:

Dinner vegetable of your choice

brown rice (cooked)
2 Large Handful(s)
1/2 Cup(s)
68 cal
109 cal
 chicken burrito bowl 1 serving 414 cal

MEAL TOTAL: Calories 591 cal / Carbs 73 g (49%) / Protein 40 g (27%) / Fat 16 g (24%) / Fluid 8 fl oz

NOTES:

DAY 5 TOTAL: Calories 1,493 cal / Carbs 189 g (49%) / Protein 86 g (22%) / Fat 49 g (29%) / Fluid 25 fl oz

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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
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

Breakfast almond cacao overnight oatmeal 2 serving 530 cal

MEAL TOTAL: Calories 530 cal / Carbs 28 g (26%) / Protein 56 g (53%) / Fat 10 g (21%) / Fluid 0 fl oz

NOTES:

Dinner peanut butter and jelly sandwhich 1 sandwhich 436 cal

MEAL TOTAL: Calories 436 cal / Carbs 56 g (52%) / Protein 8 g (7%) / Fat 20 g (41%) / Fluid 0 fl oz

NOTES: Pasta does not have to be Gluten free! You can use ground beef if desired as well! Cook turkey,
pasta, and add sauce of choice

Snack 2% milk
brushetta snack bites by twistos
1 1/2 Cup(s)
2 serving
188 cal
260 cal

MEAL TOTAL: Calories 448 cal / Carbs 56 g (49%) / Protein 18 g (16%) / Fat 18 g (35%) / Fluid 12 fl oz

NOTES:

DAY 6 TOTAL: Calories 1,414 cal / Carbs 140 g (43%) / Protein 82 g (25%) / Fat 48 g (32%) / Fluid 12 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 7

Lunch drinking water

california cobb salad
16 fl oz
2 serving
0 cal
540 cal
12:00 PM

MEAL TOTAL: Calories 540 cal / Carbs 40 g (29%) / Protein 46 g (33%) / Fat 24 g (38%) / Fluid 16 fl oz

NOTES:

Dinner vshred southwest chicken quesadillas 1 1/2 serving 626 cal

MEAL TOTAL: Calories 626 cal / Carbs 41 g (26%) / Protein 72 g (46%) / Fat 20 g (28%) / Fluid 0 fl oz

NOTES: omit anything you don't like

Snack peanut butter

apple
1 Tbsp
1 large
100 cal
110 cal

MEAL TOTAL: Calories 210 cal / Carbs 33 g (61%) / Protein 3 g (5%) / Fat 8 g (34%) / Fluid 6 fl oz

NOTES:

DAY 7 TOTAL: Calories 1,376 cal / Carbs 114 g (32%) / Protein 121 g (35%) / Fat 52 g (33%) / Fluid 22 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.

1 Servings

hearty taco salad

Ingredients
grass fed ground beef 1/3 pound(s)
romaine lettuce 1/2 head
garlic 2 clove(s)
roma tomato 1 whole
lime 1/2 whole
coconut oil (extra virgin, cold pressed) 1 tablespoon(s)
cumin (ground) 1 teaspoon(s)
paprika (ground) 1 teaspoon(s)
sea salt 1/4 teaspoon(s)

Nutrition Totals
Calories 610 / Carbs 15 g / Protein 31 g / Fat 45 g / Fluid 0 fl oz

Instructions
Note: Always rinse fresh vegetables under cold water and dry before preparing.

1. Chop the lettuce, mince the garlic, cut the tomato into large chunks, and roughly chop the cilantro.

2. In a large skillet, warm 1 tablespoon coconut oil over medium-high heat until shimmering.

3. Add the beef and cook, stirring frequently and breaking the beef into pieces with a spoon for 2 minutes.

4. Add 1 teaspoon cumin, 1 teaspoon paprika, 1/4 teaspoon salt, and stir regularly until the beef is cooked,
about 4 minutes. Set aside.

5. In a large bowl, combine the lettuce, tomato, garlic, and cilantro.

6. Add juice of 1/2 lime to the bowl and stir to combine.

7. Spread the salad mixture onto a large plate, scoop the beef over the salad, and serve.

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 Eating right, simplified.

Nutrition Label

Hearty Taco
Salad
Amount Per
Serving
Calories 610
% Daily Value*
Total Fat 45.1g 69%
Saturated 117%
Fat 23.4g
Trans Fat 0g
Cholesterol 106mg 35%
Sodium 602.5mg 25%
Total Carbohydrates 14.6g 5%
Dietary Fiber 2.6g 11%
Total Sugar 2.6g
Protein 31g

Vitamin D 0IU 0%
Calcium 0mg 0%
Iron 0mg 0%
Potassium 0mg
* 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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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.

1 Servings

turkey wrap

Ingredients
turkey breast meat, low sodium 6 oz
green leaf lettuce 1 Cup(s)
avacado by suavo 1/2 medium
red bell pepper 1/2 medium
tomatoes 1/2 medium
whole wheat tortillas by ortega 1 tortilla
pitted black olives, medium 4 olive(s)

Nutrition Totals
Calories 446 / Carbs 44 g / Protein 37 g / Fat 16 g / Fluid 7 fl oz

Instructions
1. Cook turkey if not already cooked
2. Put all the things in the wrap and enjoy

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 Eating right, simplified.

Nutrition Label

Turkey Wrap
Amount Per
Serving

Calories 446
% Daily Value*
Total Fat 16g 25%
Saturated Fat 2.5g 13%
Trans Fat 0g
Cholesterol 73.1mg 24%
Sodium 1843.6mg 77%
Total Carbohydrates 44.3g 15%
Dietary Fiber 10g 40%
Total Sugar 12.8g
Protein 36.5g

Vitamin D 3.4IU 1%
Calcium 102.7mg 10%
Iron 5mg 28%
Potassium 1029.2mg
* 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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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.

1 Servings

chicken burrito bowl

Ingredients
grilled chicken 3 oz
brown rice (cooked) 1/2 Cup(s)
reduced sodium black beans by bush's best 1/4 Cup(s)
romaine lettuce 1 Cup(s)
avocado 2 oz
pico de gallo 1/8 Cup(s)
reduced fat mexican cheese blend 1/8 Cup(s)

Nutrition Totals
Calories 414 / Carbs 39 g / Protein 33 g / Fat 15 g / Fluid 6 fl oz

Instructions
Assemble all ingredients in a bowl.

** If cooking chicken, use Nonstick Cooking spray, cook until done.

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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

Chicken Burrito
Bowl
Amount Per
Serving
Calories 414
% Daily Value*
Total Fat 15.1g 23%
Saturated Fat 3g 15%
Trans Fat 0g
Cholesterol 8.6mg 3%
Sodium 507.3mg 21%
Total Carbohydrates 38.5g 13%
Dietary Fiber 8g 32%
Total Sugar 3.2g
Protein 33.1g

Vitamin D 1.9IU 0%
Calcium 207.5mg 21%
Iron 1.9mg 11%
Potassium 958.1mg
* 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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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.

2 Servings

carb load oatmeal

Ingredients
oatmeal prepared with steel cut oats 1/2 Cup(s)
seeds flaxseed 2 tbsp
drinking water 1/2 Cup(s)
vanilla almond milk, unsweetened 1/2 Cup(s)
banana 1 medium
apple 1 medium
walnuts 1/8 Cup(s)
ground cinnamon 1 tsp

Nutrition Totals
Calories 668 / Carbs 108 g / Protein 17 g / Fat 22 g / Fluid 11 fl oz

Instructions
1. Combine oats, water and almond milk in microwaveable bowl and microwave for 3 minutes
2. Add everything else and enjoy

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 Eating right, simplified.

Nutrition Label

Carb Load
Oatmeal
Amount Per
Serving
Calories 334
% Daily Value*
Total Fat 11.1g 17%
Saturated Fat 1.2g 6%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 43mg 2%
Total Carbohydrates 54.2g 18%
Dietary Fiber 10.4g 42%
Total Sugar 15.7g
Protein 8.2g

Vitamin D 24.6IU 4%
Calcium 154.5mg 15%
Iron 2.8mg 16%
Potassium 387.7mg
* 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.

1 Servings

turkey wrap gf/lf

Ingredients
turkey breast meat, low sodium 6 oz
green leaf lettuce 1 Cup(s)
red bell pepper 1/2 medium
tomatoes 1/2 medium
wraps tortillas gluten free smart and delicious by la tortilla 1 wrap
factory

Nutrition Totals
Calories 386 / Carbs 44 g / Protein 33 g / Fat 8 g / Fluid 7 fl oz

Instructions
1. Cook turkey if not already cooked
2. Put all the things in the wrap and enjoy

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 Eating right, simplified.

Nutrition Label

Turkey Wrap
Gf/Lf
Amount Per
Serving
Calories 386
% Daily Value*
Total Fat 8g 12%
Saturated Fat 1g 5%
Trans Fat 0g
Cholesterol 73.1mg 24%
Sodium 1931.6mg 80%
Total Carbohydrates 43.5g 15%
Dietary Fiber 6g 24%
Total Sugar 9.8g
Protein 32.5g

Vitamin D 3.4IU 1%
Calcium 122.7mg 12%
Iron 4.3mg 24%
Potassium 729.2mg
* 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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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.

Shopping List
Accompaniments
pico de gallo 0.39 Cup(s)
sea salt 0.25 teaspoon(s)

Beef
grass fed ground beef 0.33 pound(s)

Beverages
drinking water 0.5 Cup(s)
16 fl oz

Cereal & Grain Products

brown rice 2 Cup(s)
oatmeal prepared with steel cut oats 0.5 Cup(s)

Dairy & Egg

egg 3 large
reduced fat mexican cheese blend 0.39 Cup(s)

Entrees
california cobb salad 2 serving

Fats & Oils

coconut oil 1 tablespoon(s)
pitted black olives, medium 8 olive(s)

Fruits & Juices

apple 1 medium
2 large
avocado 6 oz
banana 3 large

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

1 medium
fruit of your choice 1 serving
lime 0.5 whole
roma tomato 1 whole

Nuts & Seeds

nuts of your choice 2 oz
walnuts 0.13 Cup(s)

Pork
bacon, low sodium (cooked) 3 slice cooked

Poultry
grilled chicken 9 oz
turkey breast meat, low sodium 18 oz

Snacks
multigrain tortilla chips 30 chips

Spices & Herbs

cumin 1 teaspoon(s)
ground cinnamon 1 tsp
paprika 1 teaspoon(s)

Uncategorized
2% milk 6 Cup(s)
almond cacao overnight oatmeal 2 serving
avacado by suavo 1 medium
brushetta snack bites by twistos 2 serving
granola 0.25 Cup(s)
natural creamy peanut butter spread by jif 5 Tbsp
peanut butter 1 Tbsp
peanut butter and jelly sandwhich 2 sandwhich
red bell pepper 1.5 medium
reduced sodium black beans by bush's best 0.75 Cup(s)
seeds flaxseed 2 tbsp
vanilla almond milk, unsweetened 0.5 Cup(s)
vshred southwest chicken quesadillas 1.5 serving

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

whole wheat tortillas by ortega 2 tortilla

wraps tortillas gluten free smart and delicious by la tortilla 1 wrap
factory

Vegetables
garlic 2 clove(s)
green leaf lettuce 3 Cup(s)
romaine lettuce 0.5 head
3 Cup(s)
tomatoes 1.5 medium
vegetable of your choice 2 Large Handful(s)

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 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 1/3 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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