Carb Cycle 2 PDF

 

Be Your Best Self! 

Meal Plan Ripped In 90 Days

Prepared By: Vinsanity Diet Plans  

Ripped In 90 Days

Powered b y Evolution Evolution Nutrition © 20 17. All Rights Rese Rese rv rved. ed.  The co ntent s of the Evoluti on Nutr iti on S ervic es, su ch a s text, graphic s, ima ges, i nformati on, c harts , obta ined fro m Evoluti on Nutr iti on's lic ensor s, inc luding informat ion, a dvice and c oac hing received receiv ed eith either er in writte ritten n or oral fo forma rmat, t, and othe otherr mate material rial contai contained ned in the Ev Evolut olution ion Nut Nutriti rition on Serv Services ices ( "Content") a re re f or or i nf nf or or ma ma tio tio na na l p ur ur po po ses ses o nl nl y. Th e Co nte nte nt nt i s n ot ot i nte nte nd nd ed ed to b e a substitute for professional medic al advice, diagnosis or treatment. Always seek the advice of your physician physician or other qualified healt h provider with any questions questions you may have regarding a medical med ical condi condition tion.. Nev Never er disr disrega egard rd pro profe fessio ssional nal med medical ical adv advice ice or dela delay y in seek seeking ing it becau because se of som somethi ething ng yo you u hav have e readon or fr from om the Ev Evolut olution ion Nut Nutritio rition n Serv Services. ices.

 

Be Your Best Self! 

Meal Plan Ripped In 90 Days

Prepared By: Vinsanity Diet Plans  

Ripped In 9 0 Days

Day 1

Day 1  Time

Meal Label

Calories Calori es

07:00 am am

Breakfas t

113 100 210

Meal To tals :

C alo ries : 423

Meal It Items ems grams rams Avoc Avocado ado (half (h alf)) 90 g 1 tablespoons Grass-fed Butter 150 grams grams Eggs Eg gs Whole

Notes:

10:00 am

Snack

6 170

Carbs : 0g (0%)

P ro tein: 19g (18%)

Fat: 39g (82%)

Fluid: 0o z

Fat: 5g 5g (2 (25%)

Fluid: 0o 0o z

1 teaspoons Cinnamon, ground 1 cups cup s 2% P la lain in Greek Yogurt

Notes: Meal To tals :

C alo ries : 17 176 270

12:00 pm

Lunch

40 25 13

Carbs : 10 10g (2 (23%)

P ro tein: 23 23g (52%)

6 oz Chicken Breast Breast (cooked) 1 cups cup s Mixed Salad Salad Greens 100 grams Asparagus (grilled,steamed or boiled). 20 ml balsamic dressing 100% fat free (praise)

Notes: Meal To tals : 03:00 pm

Snack

C alo ries : 34 348 200

Carbs : 14 14g (1 (16%)

P ro tein: 59 59g (68%)

Fat: 6g 6g (1 (16%)

Fluid: 0o 0o z

Fat: 21g (87%)

Fluid: 0o z

Fat: 27g (52%)

Fluid: 0o z

Fluid: 0o 0o z

1 oz MACADAMI MACADAMIAS, AS, CHOPPED

Notes: Meal To tals : 06:00 pm

Dinner

C alo ries : 200 18 414 45

Carbs : 4g (7%)

P rotein: 3g (6%)

2 cups Lettuce romaine romaine 6 oz 96% Ground Beef  1 cups Broccoli - Steamed

Notes: Meal To tals : 08:00 pm

Snack

C alo ries : 477 95 160

Carbs : 9g (8%)

P ro tein: 47g (40%)

1 tablespoons All natural almond butter 1 serving serving Protein Shake/Sco op

Notes: Meal To tals :

Day 1 To tals :

C alo ries : 25 255

Carbs : 8g 8g (1 (12%)

P ro tein: 34 34g (51%)

Fat: 11 11g (3 (37%)

Calo ries

Carbs

P ro tein

Fat

Fluid

1879

45g (9%)

185g (39%)

109g (52%)

0o z

Powered b y Evolution Evolution Nutrition © 20 17. All Rights Rese Rese rv rved. ed.  The co ntent s of the Evoluti on Nutr iti on S ervic es, su ch a s text, graphic s, ima ges, i nformati on, c harts , obta ined fro m Evoluti on Nutr iti on's lic ensor s, inc luding informat ion, a dvice and c oac hing received receiv ed eith either er in writte ritten n or oral fo forma rmat, t, and othe otherr mate material rial contai contained ned in the Ev Evolut olution ion Nut Nutriti rition on Serv Services ices ( "Content") a re re f or or i nf nf or or ma ma tio tio na na l p ur ur po po ses ses o nl nl y. Th e Co nte nte nt nt i s n ot ot i nte nte nd nd ed ed to b e a substitute for professional medic al advice, diagnosis or treatment. Always seek the advice of your physician physician or other qualified healt h provider with any questions questions you may have regarding a medical med ical condi condition tion.. Nev Never er disr disrega egard rd pro profe fessio ssional nal med medical ical adv advice ice or dela delay y in seek seeking ing it becau because se of som somethi ething ng yo you u hav have e readon or fr from om the Ev Evolut olution ion Nut Nutritio rition n Serv Services. ices.

 

Be Your Best Self! 

Meal Plan

Prepared By: Vinsanity Diet Plans  

Ripped In 90 Days Ripped In 9 0 Days

Day 2

Day 2  Time 07:00 am

Meal Label

Calories Calor ies

Breakfas t

140 150

Meal To tals :

Calo ries : 29 290

Meal It Items ems 112 grams Applegate Naturals Turkey Bacon 1/2 cups OATS, ROLLED, OLD FASHIONED (OATMEAL)

Notes:

10:00 am

Snack

190

Carbs : 27 27g (3 (35%)

P ro tein: 29 29g (3 (38%)

Fat: 9g 9g (27%)

Fluid: 0o 0o z

1 serving Quest protein bar (flavor of your choice)

Notes: Meal To tals : 12:00 pm

Lunch

Calo ries : 19 190 327 225 45

Carbs : 20 20g (3 (33%)

P ro tein: 21 21g (3 (34%)

Fat: 9g 9g (33%)

Fluid: 0o 0o z

P ro tein: 55 55g (3 (37%)

Fat: 8g 8g (12%)

Fluid: 0o 0o z

P ro tein: 12g (14%)

Fat: 28g (72%)

Fluid: 0o z

1 1/2 cups Brown Rice (medium-grai (medium-grain, n, cooked) cooke d) 5 oz Chicken Breast Breast (cooked) 1 cups Brocco li - Steamed

Notes: Meal To tals : 03:00 pm

Snack

Calo ries : 59 597

Carbs : 74 74g (5 (50%)

348

2 oz Alm Almonds onds raw

Calo ries : 348

Carbs : 12g (14%)

Notes: Meal To tals :

06:00 pm

Dinner

9 189 221 80

1 cups Lettuce romaine romaine 4 oz ATLANTI TLANTIC C COD, COD , COOKED 6 oz POTA POTATO, TO, BAKED 2 tablespoons Olive Oil & Balsamic Organic Vinaigrette - Organicville

Notes: Meal To tals : 08:00 pm

Snack

Calo ries : 49 499 234

Carbs : 31 31g (2 (24%)

P ro tein: 46 46g (3 (35%)

Fat: 24 24g (4 (41%)

Fluid: 10 10o z

1 cups 2% Cottage Cheese

Notes: Meal To tals :

Day 2 To tals :

Calo ries : 234

Carbs : 8g (14%)

P ro tein: 37g (63%)

Fat: 6g (23%)

Fluid: 0o z

Calo ries

Carbs

P ro tein

Fat

Fluid

2158

172g (31%)

200g (36%)

84g (34%)

10o z

Powered b y Evolution Evolution Nutrition © 20 17. All Rights Rese Rese rv rved. ed.  The co ntent s of the Evoluti on Nutr iti on S ervic es, su ch a s text, graphic s, ima ges, i nformati on, c harts , obta ined fro m Evoluti on Nutr iti on's lic ensor s, inc luding informat ion, a dvice and c oac hing received receiv ed eith either er in writte ritten n or oral fo forma rmat, t, and othe otherr mate material rial contai contained ned in the Ev Evolut olution ion Nut Nutriti rition on Serv Services ices ( "Content") a re re f or or i nf nf or or ma ma tio tio na na l p ur ur po po ses ses o nl nl y. Th e Co nte nte nt nt i s n ot ot i nte nte nd nd ed ed to b e a substitute for professional medic al advice, diagnosis or treatment. Always seek the advice of your physician physician or other qualified healt h provider with any questions questions you may have regarding a medical med ical condi condition tion.. Nev Never er disr disrega egard rd pro profe fessio ssional nal med medical ical adv advice ice or dela delay y in seek seeking ing it becau because se of som somethi ething ng yo you u hav have e readon or fr from om the Ev Evolut olution ion Nut Nutritio rition n Serv Services. ices.

 

Be Your Best Self! 

Meal Plan Ripped In 90 Days

Prepared By: Vinsanity Diet Plans  

Ripped In 9 0 Days

Day 3

Day 3  Time

07:00 am am

Meal Label

Calories Calori es

Breakfas t

88 90 245 160

Meal To tals :

C alo ries : 583

Meal It Items ems blueberries es (fresh) 1 cups blueberri 2 tablesp tablespoons oons CREAM CHEESE, PLAIN, PLAIN, SOFT 96 grams 100% WHOLE WHEAT BAGEL 1 serving serving Protein Shake/Sco op

Notes:

10:00 am

Snack

45 192

Carbs : 74g (49%)

P ro tein: 44g (29%)

Fat: 14g (21%)

Fluid: 0o z

Fat: 1g (4%)

Fluid: 0o z

Fat: 6g 6g (1 (10%)

Fluid: 0o 0o z

Fat: 3g 3g (1 (10%)

Fluid: 0o 0o z

1 cups cu ps Fr Fresh esh straw strawberri berries es 60 grams Plain Rice Cakes (Orga (Organic) nic)

Notes: Meal To tals : 12:00 pm

Lunch

C alo ries : 237 270 240 15

Carbs : 59g (95%)

P rotein: 1g (2%)

6 oz Chicken Breast Breast (cooked) 10 oz Red Potatoes 1 1/2 cups Spring Mix, Mix, Organic, Organic, Earthbound

Notes: Meal To tals : 03:00 pm

Snack

C alo ries : 52 525 105 160

Carbs : 60 60g (4 (45%)

P ro tein: 60 60g (45%)

118 grams 1 Banana 1 serving serving Protein Shake/Sco op

Notes: Meal To tals : 06:00 pm

Dinner

C alo ries : 26 265 336 10 164

Carbs : 31 31g (4 (45%)

P ro tein: 31 31g (45%)

12 oz Baked Sweet Potato 1 cups Baby Spinach Spinach 4 oz 93% Lean Ground Ground Turkey (Cooked)

Notes: Meal To tals : 08:00 pm

Carbs : 74g (58%) 32 grams Casein 1 oz Al Almonds monds raw

P ro tein: 45g (35%)

Fat: 4g (7%)

Fluid: 0o z

Snack

C alo ries : 510 120 174

Meal To tals :

C alo ries : 29 294

Carbs : 9g 9g (1 (12%)

P ro tein: 30 30g (41%)

Fat: 15 15g (4 (46%)

Fluid: 0o 0o z

Calo ries

Carbs

P ro tein

Fat

Fluid

2414

307g (50%)

211g (34%)

43g (16%)

0o z

Notes:

Day 3 To tals :

Powered b y Evolution Evolution Nutrition © 20 17. All Rights Rese Rese rv rved. ed.  The co ntent s of the Evoluti on Nutr iti on S ervic es, su ch a s text, graphic s, ima ges, i nformati on, c harts , obta ined fro m Evoluti on Nutr iti on's lic ensor s, inc luding informat ion, a dvice and c oac hing received receiv ed eith either er in writte ritten n or oral fo forma rmat, t, and othe otherr mate material rial contai contained ned in the Ev Evolut olution ion Nut Nutriti rition on Serv Services ices ( "Content") a re re f or or i nf nf or or ma ma tio tio na na l p ur ur po po ses ses o nl nl y. Th e Co nte nte nt nt i s n ot ot i nte nte nd nd ed ed to b e a substitute for professional medic al advice, diagnosis or treatment. Always seek the advice of your physician physician or other qualified healt h provider with any questions questions you may have regarding a medical med ical condi condition tion.. Nev Never er disr disrega egard rd pro profe fessio ssional nal med medical ical adv advice ice or dela delay y in seek seeking ing it becau because se of som somethi ething ng yo you u hav have e readon or fr from om the Ev Evolut olution ion Nut Nutritio rition n Serv Services. ices.

 

Be Your Best Self! 

Meal Plan Ripped In 90 Days

Prepared By: Vinsanity Diet Plans  

Ripped In 9 0 Days

Day 4

Day 4  Time

Meal Label

Calories Calori es

07:00 am am

Breakfas t

113 100 210

Meal To tals :

C alo ries : 423

Meal It Items ems grams rams Avoc Avocado ado (half (h alf)) 90 g 1 tablespoons Grass-fed Butter 150 grams grams Eggs Eg gs Whole

Notes:

10:00 am

Snack

170 6

Carbs : 0g (0%)

P ro tein: 19g (18%)

Fat: 39g (82%)

Fluid: 0o z

Fat: 5g 5g (2 (25%)

Fluid: 0o 0o z

1 cups cup s 2% P la lain in Greek Yogurt 1 teaspoons Cinnamon, ground

Notes: Meal To tals :

C alo ries : 17 176 13

12:00 pm

Lunch

25 270 40

Carbs : 10 10g (2 (23%)

P ro tein: 23 23g (52%)

20 ml balsamic dressing 100% fat free (praise) 100 grams Asparagus (grilled,steamed or boiled). 6 oz Chicken Breast Breast (cooked) 1 cups cup s Mixed Salad Salad Greens

Notes: Meal To tals : 03:00 pm

Snack

C alo ries : 34 348 200

Carbs : 14 14g (1 (16%)

P ro tein: 59 59g (68%)

Fat: 6g 6g (1 (16%)

Fluid: 0o 0o z

Fat: 21g (87%)

Fluid: 0o z

Fat: 27g (52%)

Fluid: 0o z

Fluid: 0o 0o z

1 oz MACADAMI MACADAMIAS, AS, CHOPPED

Notes: Meal To tals : 06:00 pm

Dinner

C alo ries : 200 45 414 18

Carbs : 4g (7%)

P rotein: 3g (6%)

1 cups Broccoli - Steamed 6 oz 96% Ground Beef  2 cups Lettuce romaine romaine

Notes: Meal To tals : 08:00 pm

Snack

C alo ries : 477 160 95

Carbs : 9g (8%)

P ro tein: 47g (40%)

1 serving serving Protein Shake/Sco op 1 tablespoons All natural almond butter

Notes: Meal To tals :

Day 4 To tals :

C alo ries : 25 255

Carbs : 8g 8g (1 (12%)

P ro tein: 34 34g (51%)

Fat: 11 11g (3 (37%)

Calo ries

Carbs

P ro tein

Fat

Fluid

1879

45g (9%)

185g (39%)

109g (52%)

0o z

Powered b y Evolution Evolution Nutrition © 20 17. All Rights Rese Rese rv rved. ed.  The co ntent s of the Evoluti on Nutr iti on S ervic es, su ch a s text, graphic s, ima ges, i nformati on, c harts , obta ined fro m Evoluti on Nutr iti on's lic ensor s, inc luding informat ion, a dvice and c oac hing received receiv ed eith either er in writte ritten n or oral fo forma rmat, t, and othe otherr mate material rial contai contained ned in the Ev Evolut olution ion Nut Nutriti rition on Serv Services ices ( "Content") a re re f or or i nf nf or or ma ma tio tio na na l p ur ur po po ses ses o nl nl y. Th e Co nte nte nt nt i s n ot ot i nte nte nd nd ed ed to b e a substitute for professional medic al advice, diagnosis or treatment. Always seek the advice of your physician physician or other qualified healt h provider with any questions questions you may have regarding a medical med ical condi condition tion.. Nev Never er disr disrega egard rd pro profe fessio ssional nal med medical ical adv advice ice or dela delay y in seek seeking ing it becau because se of som somethi ething ng yo you u hav have e readon or fr from om the Ev Evolut olution ion Nut Nutritio rition n Serv Services. ices.

 

Be Your Best Self! 

Meal Plan Ripped In 90 Days

Prepared By: Vinsanity Diet Plans  

Ripped In 9 0 Days

Day 5

Day 5  Time

Meal Label

Calories Calori es

07:00 am am

Breakfas t

113 100 210

Meal To tals :

C alo ries : 423

Meal It Items ems grams rams Avoc Avocado ado (half (h alf)) 90 g 1 tablespoons Grass-fed Butter 150 grams grams Eggs Eg gs Whole

Notes:

10:00 am

Snack

170 6

Carbs : 0g (0%)

P ro tein: 19g (18%)

Fat: 39g (82%)

Fluid: 0o z

Fat: 5g 5g (2 (25%)

Fluid: 0o 0o z

1 cups cup s 2% P la lain in Greek Yogurt 1 teaspoons Cinnamon, ground

Notes: Meal To tals :

C alo ries : 17 176 270

12:00 pm

Lunch

40 13 25

Carbs : 10 10g (2 (23%)

P ro tein: 23 23g (52%)

6 oz Chicken Breast Breast (cooked) 1 cups cup s Mixed Salad Salad Greens 20 ml balsamic dressing 100% fat free (praise) 100 grams Asparagus (grilled,steamed or boiled).

Notes: Meal To tals : 03:00 pm

Snack

C alo ries : 34 348 200

Carbs : 14 14g (1 (16%)

P ro tein: 59 59g (68%)

Fat: 6g 6g (1 (16%)

Fluid: 0o 0o z

Fat: 21g (87%)

Fluid: 0o z

Fat: 27g (52%)

Fluid: 0o z

Fluid: 0o 0o z

1 oz MACADAMI MACADAMIAS, AS, CHOPPED

Notes: Meal To tals : 06:00 pm

Dinner

C alo ries : 200 45 414 18

Carbs : 4g (7%)

P rotein: 3g (6%)

1 cups Broccoli - Steamed 6 oz 96% Ground Beef  2 cups Lettuce romaine romaine

Notes: Meal To tals : 08:00 pm

Snack

C alo ries : 477 95 160

Carbs : 9g (8%)

P ro tein: 47g (40%)

1 tablespoons All natural almond butter 1 serving serving Protein Shake/Sco op

Notes: Meal To tals :

Day 5 To tals :

C alo ries : 25 255

Carbs : 8g 8g (1 (12%)

P ro tein: 34 34g (51%)

Fat: 11 11g (3 (37%)

Calo ries

Carbs

P ro tein

Fat

Fluid

1879

45g (9%)

185g (39%)

109g (52%)

0o z

Powered b y Evolution Evolution Nutrition © 20 17. All Rights Rese Rese rv rved. ed.  The co ntent s of the Evoluti on Nutr iti on S ervic es, su ch a s text, graphic s, ima ges, i nformati on, c harts , obta ined fro m Evoluti on Nutr iti on's lic ensor s, inc luding informat ion, a dvice and c oac hing received receiv ed eith either er in writte ritten n or oral fo forma rmat, t, and othe otherr mate material rial contai contained ned in the Ev Evolut olution ion Nut Nutriti rition on Serv Services ices ( "Content") a re re f or or i nf nf or or ma ma tio tio na na l p ur ur po po ses ses o nl nl y. Th e Co nte nte nt nt i s n ot ot i nte nte nd nd ed ed to b e a substitute for professional medic al advice, diagnosis or treatment. Always seek the advice of your physician physician or other qualified healt h provider with any questions questions you may have regarding a medical med ical condi condition tion.. Nev Never er disr disrega egard rd pro profe fessio ssional nal med medical ical adv advice ice or dela delay y in seek seeking ing it becau because se of som somethi ething ng yo you u hav have e readon or fr from om the Ev Evolut olution ion Nut Nutritio rition n Serv Services. ices.

 

Be Your Best Self! 

Meal Plan

Prepared By: Vinsanity Diet Plans  

Ripped In 90 Days Ripped In 9 0 Days

Day 6

Day 6  Time 07:00 am

Meal Label

Calories Calor ies

Breakfas t

140 150

Meal To tals :

Calo ries : 29 290

Meal It Items ems 112 grams Applegate Naturals Turkey Bacon 1/2 cups OATS, ROLLED, OLD FASHIONED (OATMEAL)

Notes:

10:00 am

Snack

190

Carbs : 27 27g (3 (35%)

P ro tein: 29 29g (3 (38%)

Fat: 9g 9g (27%)

Fluid: 0o 0o z

1 serving Quest protein bar (flavor of your choice)

Notes: Meal To tals : 12:00 pm

Lunch

Calo ries : 19 190 45 225 327

Carbs : 20 20g (3 (33%)

P ro tein: 21 21g (3 (34%)

Fat: 9g 9g (33%)

Fluid: 0o 0o z

P ro tein: 55 55g (3 (37%)

Fat: 8g 8g (12%)

Fluid: 0o 0o z

P ro tein: 12g (14%)

Fat: 28g (72%)

Fluid: 0o z

1 cups Brocco li - Steamed 5 oz Chicken Breast Breast (cooked) 1 1/2 cups Brown Rice (medium-grai (medium-grain, n, cooked) cooke d)

Notes: Meal To tals : 03:00 pm

Snack

Calo ries : 59 597

Carbs : 74 74g (5 (50%)

348

2 oz Alm Almonds onds raw

Calo ries : 348

Carbs : 12g (14%)

Notes: Meal To tals :

06:00 pm

Dinner

221 189 80 9

6 oz POTA POTATO, TO, BAKED 4 oz ATLANTI TLANTIC C COD, COD , COOKED 2 tablespoons Olive Oil & Balsamic Organic Vinaigrette - Organicville 1 cups Lettuce romaine romaine

Notes: Meal To tals : 08:00 pm

Snack

Calo ries : 49 499 234

Carbs : 31 31g (2 (24%)

P ro tein: 46 46g (3 (35%)

Fat: 24 24g (4 (41%)

Fluid: 10 10o z

1 cups 2% Cottage Cheese

Notes: Meal To tals :

Day 6 To tals :

Calo ries : 234

Carbs : 8g (14%)

P ro tein: 37g (63%)

Fat: 6g (23%)

Fluid: 0o z

Calo ries

Carbs

P ro tein

Fat

Fluid

2158

172g (31%)

200g (36%)

84g (34%)

10o z

Powered b y Evolution Evolution Nutrition © 20 17. All Rights Rese Rese rv rved. ed.  The co ntent s of the Evoluti on Nutr iti on S ervic es, su ch a s text, graphic s, ima ges, i nformati on, c harts , obta ined fro m Evoluti on Nutr iti on's lic ensor s, inc luding informat ion, a dvice and c oac hing received receiv ed eith either er in writte ritten n or oral fo forma rmat, t, and othe otherr mate material rial contai contained ned in the Ev Evolut olution ion Nut Nutriti rition on Serv Services ices ( "Content") a re re f or or i nf nf or or ma ma tio tio na na l p ur ur po po ses ses o nl nl y. Th e Co nte nte nt nt i s n ot ot i nte nte nd nd ed ed to b e a substitute for professional medic al advice, diagnosis or treatment. Always seek the advice of your physician physician or other qualified healt h provider with any questions questions you may have regarding a medical med ical condi condition tion.. Nev Never er disr disrega egard rd pro profe fessio ssional nal med medical ical adv advice ice or dela delay y in seek seeking ing it becau because se of som somethi ething ng yo you u hav have e readon or fr from om the Ev Evolut olution ion Nut Nutritio rition n Serv Services. ices.

 

Be Your Best Self! 

Meal Plan Ripped In 90 Days

Prepared By: Vinsanity Diet Plans  

Ripped In 9 0 Days

Day 7

Day 7  Time

07:00 am am

Meal Label

Calories Calori es

Breakfas t

88 90 245 160

Meal To tals :

C alo ries : 583

Meal It Items ems 1 cups blueberri blueberries es (fresh) 2 tablesp tablespoons oons CREAM CHEESE, PLAIN, PLAIN, SOFT 96 grams 100% WHOLE WHEAT BAGEL 1 serving serving Protein Shake/Sco op

Notes:

10:00 am

Snack

45 192

Carbs : 74g (49%)

P ro tein: 44g (29%)

Fat: 14g (21%)

Fluid: 0o z

Fat: 1g (4%)

Fluid: 0o z

Fat: 6g 6g (1 (10%)

Fluid: 0o 0o z

Fat: 3g 3g (1 (10%)

Fluid: 0o 0o z

1 cups cu ps Fr Fresh esh straw strawberri berries es 60 grams Plain Rice Cakes (Orga (Organic) nic)

Notes: Meal To tals : 12:00 pm

Lunch

C alo ries : 237 15 270 240

Carbs : 59g (95%)

P rotein: 1g (2%)

1 1/2 cups Spring Mix, Mix, Organic, Organic, Earthbound 6 oz Chicken Breast Breast (cooked) 10 oz Red Potatoes

Notes: Meal To tals : 03:00 pm

Snack

C alo ries : 52 525 160 105

Carbs : 60 60g (4 (45%)

P ro tein: 60 60g (45%)

1 serving serving Protein Shake/Sco op 118 grams 1 Banana

Notes: Meal To tals : 06:00 pm

Dinner

C alo ries : 26 265 336 164 10

Carbs : 31 31g (4 (45%)

P ro tein: 31 31g (45%)

12 oz Baked Sweet Potato 4 oz 93% Lean Ground Ground Turkey (Cooked) 1 cups Baby Spinach Spinach

Notes: Meal To tals : 08:00 pm

Snack

C alo ries : 510 120 174

Carbs : 74g (58%) 32 grams Casein 1 oz Al Almonds monds raw

P ro tein: 45g (35%)

Fat: 4g (7%)

Fluid: 0o z

C alo ries : 29 294

Carbs : 9g 9g (1 (12%)

P ro tein: 30 30g (41%)

Fat: 15 15g (4 (46%)

Fluid: 0o 0o z

Calo ries

Carbs

P ro tein

Fat

Fluid

2414

307g (50%)

211g (34%)

43g (16%)

0o z

Notes: Meal To tals :

Day 7 To tals :

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Meal Plan Shopping List Category Acco mpaniments

Quantity

Item

3 teas po o ns

Cinnamo n, Gro und

4 table sp spo on ons

Olive Oil & Ba Bals am amic Or Organic Vi Vinaigre tt tte - Organicville

60 ml

Bals amic Dres s ing 100% Fat Free (prais e)

Beef

18 o z

96% Gro und Beef

Bread

192 grams

100% Who le Wheat Bagel

Cereal and Grain Products

1 cups

Oats , Ro lled, Old Fas hioned (o atmeal) | Quaker

3 cups

Bro wn Rice (medium-grain, Co oked)

24 o z

Baked Sweet Po tato

120 grams

Plain Rice Cakes (o rganic)

2 cups

2% Co ttage C hees e

3 cups

2% P lain Greek Yo gurt

4 tables po ons

Cream Chees e, P lain, So ft | P hiladelphia Brand

450 grams

Eggs Who le

3 tables po ons

All Natural Almo nd Butter

3 tables po ons

Gras s -fed B utter

Finfish and Shellfish Finfish Products

8 oz

Atlantic Co d, C oo ked

Fruits

2 cups

Blueberries (fres h)

2 cups

Fres h Strawberries

236 grams

1 Banana

3 oz

Macadamias , Cho pped | P lanters

6 oz

Almo nds Raw

8 oz

93% Lean Gro und Turkey (coo ked)

40 o z

Chicken Breas t (co o ked)

224 grams

Applegate Naturals Turkey Bacon

Restaurant Menu Restaurant Men u Items, Generic

12 o z

Po tato , Baked

Side Dis hes

3 cups

Mixed Salad Greens

Sport and Diet Nutritio nals

2 s erving

Ques t P ro tein Bar (flavo r Of Yo ur Cho ice)

7 s erving

Protein Shake/s co o p

64 grams

Cas ein

2 cups

Baby Spinach

3 cups

Spring Mix, Organic, Earthbo und

5 cups

Bro cco li - Steamed

8 cups

Lettuce Ro maine

20 o z

Red P o tato es

270 grams

Avo cado (half)

300 grams

As paragus (grilled,s teamed Or Bo iled).

Dairy P ro ducts

Fats and Oils

Nuts and Seeds

P o ultry

Vegetables

 

Powered b y Evolution Evolution Nutrition © 20 17. All Rights Reserved. Reserved.  The co ntent s of the Evoluti on Nutr iti on S ervic es, su ch a s text, graphic s, ima ges, i nformati on, c harts , obta ined fro m Evoluti on Nut riti on's lic ensor s, inc luding informat ion, a dvice and c oac hing received either in written or oral format, and other material contained in the Evolution Nutrition Services ( "Content") are for informational purposes only. The The Content i s not intended to be a substitute for professional medic al advice, diagnosis or treatment. Always seek the advice of your physicia physicia n or other qualified healt h provider with any questions 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.

 

Be Your Best Self! 

Portion Guide

Knowing exactly exactly how much is on your plate plate can be tri tricky cky. Visualizing Visualizing tablesp tablespoons oons , ounces, ounc es, and cups of food isn't easy, which which makes dishing out correct c orrect serving serving s izes a c hall hallenge enge.. We'v We've e creat c reated ed the compari comparison sons s be low as an easy guideline guideline to help calculate calculate proper prope r portion sizes. Basic Guidelines

Golf Ball ¼ cup 1 oz 2 tbsp

 Tennis  T ennis Ball

Computer Mouse ½ cup

Baseball 1 cup

Rounded Handf Handful ul ½ cup 1 oz dried goods

Hockey Puck 3 oz muffin or biscuit

Matchbox 1 oz serving of meat

Deck o f Cards Cards 3 oz of chicken, meat, or fish

 Thin Paperback Paperback Book 8 oz serving of meat

 Thumb 1 tsp

Poker Chip 1 tbsp

Shot Glass 1 oz 2 tbsp

CD 1 slice of bread 1 oz lunch meat

3 Dice 1 ½ oz cheese

Kids' School Milk Carton

1/  cup 3

8 oz drink 

Useful Examples

Bread & Grai Grains ns 1 cup of cereal = 1 baseball ½ cup c ooked rice = computer mouse ½ c up cooked paste = computer computer mouse 1 slice of bread = CD 3 cups of popcorn = 3 baseballs

Fruits & Vegetables ½ cup grapes = about 16 grapes 1 cup of strawberries = about 12 berries 1 cup of salad greens = 1 baseball 1 cup cooked vegetables = 1 baseball 1 baked potato = computer mouse

Meats, Fish Fish & Nuts 3 oz lean meat or poultry = dec k of  cards 3 oz tofu = deck of cards 2 tbsp peanut butter butter = golf ball ¼ c up almonds almonds = about 23 almonds ¼ cup pistachios = about 24 pistachios

Dairy Dair y & Chees C hees e 1 ½ oz cheese = stacked dice 1 cup yogurt = baseball ½ cup ice cream = computer mouse

Fats & Oils 1 tbsp butter or spread = poker chip 1 tbsp salad dressing = poker chip 1 tbsp oil or mayonnaise = poker chip

Sweets & Treats 1 slice cake = deck of cards 1 cookie = about 2 poker chips 1 piece of chocolate = matchbox

Powered b y Evolution Evolution Nutrition © 20 17. All Rights Reserved. Reserved.  The co ntent s of the Evoluti on Nutr iti on S ervic es, su ch a s text, graphic s, ima ges, i nformati on, c harts , obta ined fro m Evoluti on Nut riti on's lic ensor s, inc luding informat ion, a dvice and c oac hing received either in written or oral format, and other material contained in the Evolution Nutrition Services ( "Content") are for informational purposes only. The The Content i s not intended to be a substitute for professional medic al advice, diagnosis or treatment. Always seek the advice of your physicia physicia n or other qualified healt h provider with any questions 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.