Mels Meal Plan Sample

Believe in Yourself
Balanced Nutrition 1750 (A) Day 1
Day 1
Meal Label Meal Time Calories Meal Items
Breakfast
Snack
Lunch
Snack
Dinner
Snack
0
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
78
1 egg EGG, CHICKEN, WHOLE, HARD, BOILED
7:00 AM
225 3/4 cups (177 ml) OATS, ROLLED, OLD FASHIONED (OATMEAL)
41
1/2 cups (118 ml) BLUEBERRY, RAW
Meal Totals: Calories: 344 Carbs: 53g (59%) Protein: 15g (17%) Fat: 10g (25%) Fluid: 21oz
0
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
10:00 AM
55
1 small APPLE W/SKIN, RAW
152 1 1/2 tablespoons (22 ml) ALMOND BUTTER, NO SALT
Meal Totals: Calories: 207 Carbs: 20g (36%) Protein: 4g (7%) Fat: 14g (57%) Fluid: 21oz
75
1 pita BREAD, PITA, WHOLE WHEAT
8
2 oz (57 grams) TOMATO, RAW
2
1 leaf LETTUCE, COS OR ROMAINE, RAW
12:00 PM
83
1 cups (237 ml) CARROT, BABY, RAW
0
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
161 3 oz (85 grams) TURKEY BREAST, ROASTED
Meal Totals: Calories: 329 Carbs: 17g (28%) Protein: 27g (45%) Fat: 7g (26%) Fluid: 22oz
90
1 small BANANA, RAW
3:00 PM
0
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
160 2 piece STRING CHEESE
Meal Totals: Calories: 250 Carbs: 25g (37%) Protein: 15g (22%) Fat: 12g (40%) Fluid: 19oz
0
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
73
2 oz (57 grams) TILAPIA, FRESH
6:00 PM
41
1/2 cups (118 ml) BROCCOLI, BOILED, NO SALT
108 1/2 cups (118 ml) BROWN RICE, LONG GRAIN, COOKED
151 1/2 cups (118 ml) BEAN, BLACK, BOILED
Meal Totals: Calories: 373 Carbs: 57g (59%) Protein: 30g (31%) Fat: 4g (9%) Fluid: 26oz
0
8 fl oz (237 ml) WATER, DRINKING WATER, PURIFIED
8:00 PM
179 6 oz (170 grams) YOGURT, FRUIT, LOW FAT
61
1 large PEACH, RAW
Meal Totals: Calories: 240 Carbs: 47g (78%) Protein: 9g (15%) Fat: 2g (7%) Fluid: 18oz
Day 1 Totals: Calories: 1743 Carbs: 219g (51%) Protein: 100g (23%) Fat: 49g (26%) Fluid: 127oz
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The contents of the Evolution Nutrition S ervices, 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 S ervices ("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 S ervices.

Believe in Yourself
Balanced Nutrition 1750 (A) Day 2
Day 2
Meal Label Meal Time Calories Meal Items
Breakfast
Snack
Lunch
Snack
Dinner
Snack
165 12 fl oz (355 ml) MILK, FLUID, PART SKIM, 1% BF
7:00 AM
0
220
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
1 1/2 cups (355 ml) OAT BRAN FLAKES CEREAL, RTE
Meal Totals: Calories: 385 Carbs: 65g (67%) Protein: 19g (19%) Fat: 6g (14%) Fluid: 27oz
82
1/2 oz (14 grams) ALMOND, RAW
10:00 AM
0
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
129 6 oz (170 grams) GRAPE, RAW
Meal Totals: Calories: 211 Carbs: 31g (58%) Protein: 4g (8%) Fat: 8g (34%) Fluid: 22oz
60
1 1/2 teaspoons (7 ml) OLIVE OIL, EXTRA VIRGIN
0
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
90
2 oz (57 grams) CHICKEN, BROILER, BREAST, MEAT, ROASTED
12:00 PM
16
2 cups (473 ml) LETTUCE, COS OR ROMAINE, RAW
46
2 tablespoons (30 ml) CRANBERRY, DRIED, SWEETENED
4
2 teaspoons (10 ml) BALSAMIC VINEGAR
151 2 roll ROLL, DINNER, WHOLE WHEAT
Meal Totals: Calories: 367 Carbs: 45g (47%) Protein: 25g (26%) Fat: 11g (26%) Fluid: 24oz
37
2 toasts CRACKER, MELBA TOAST, WHEAT
0
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
3:00 PM
155 2 egg EGG, CHICKEN, WHOLE, HARD, BOILED
81
1 pear PEAR, RAW
Meal Totals: Calories: 273 Carbs: 30g (43%) Protein: 15g (22%) Fat: 11g (35%) Fluid: 25oz
119 3 oz (85 grams) BEEF, FLANK, FLANK STEAK, LEAN, 0'' TRIM, BROILED
6:00 PM
0
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
Meal Totals: Calories: 313 Carbs: 42g (54%) Protein: 24g (31%) Fat: 5g (15%) Fluid: 29oz
0
8 fl oz (237 ml) WATER, DRINKING WATER, PURIFIED
8:00 PM
153 3/4 cups (177 ml) COTTAGE CHEESE, 2% FAT
62
3/4 cups (177 ml) BLUEBERRY, RAW
Meal Totals: Calories: 215 Carbs: 22g (42%) Protein: 24g (45%) Fat: 3g (13%) Fluid: 17oz
Day 2 Totals: Calories: 1764 Carbs: 235g (53%) Protein: 111g (25%) Fat: 44g (22%) Fluid: 144oz
153 6 oz (170 grams) SWEET POTATO, BAKED, NO SALT
41
1 cups (237 ml) SPINACH, BOILED, NO SALT
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Believe in Yourself
Balanced Nutrition 1750 (A) Day 3
Day 3
Meal Label Meal Time Calories Meal Items
Breakfast 7:00 AM
Snack
Lunch
Snack
Dinner
Snack
Meal Totals: Calories: 382 Carbs: 41g (41%) Protein: 19g (19%) Fat: 18g (40%) Fluid: 25oz
10:00 AM
Meal Totals: Calories: 168 Carbs: 24g (57%) Protein: 7g (17%) Fat: 5g (27%) Fluid: 21oz
12:00 PM
Meal Totals: Calories: 348 Carbs: 44g (45%) Protein: 35g (36%) Fat: 8g (19%) Fluid: 26oz
3:00 PM
Meal Totals: Calories: 238 Carbs: 16g (41%) Protein: 10g (25%) Fat: 6g (34%) Fluid: 17oz
6:00 PM
Meal Totals: Calories: 376 Carbs: 53g (53%) Protein: 27g (27%) Fat: 9g (20%) Fluid: 28oz
8:00 PM
120
0
110
152
78
90
0
33
2
0
55
8
160
90
83
0
80
75
39
0
213
124
61
0
179
1 muffin ENGLISH MUFFIN, 100% WHOLE WHEAT
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
1 cups (237 ml) MILK, FLUID, PART SKIM, 1% BF
1 1/2 tablespoons (22 ml) ALMOND BUTTER, NO SALT
1 egg EGG, CHICKEN, WHOLE, HARD, BOILED
1 small BANANA, RAW
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
1 teaspoons (5 ml) MAYONNAISE, OLIVE OIL, ARTISAN
1 leaf LETTUCE, COS OR ROMAINE, RAW
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
1 small APPLE W/SKIN, RAW
2 oz (57 grams) TOMATO, RAW
2 slice 100% WHOLE WHEAT BREAD
3 oz (85 grams) ALBACORE TUNA IN WATER, CHUNK WHITE, CANNED, LOWER SODIUM
1 cups (237 ml) CARROT, BABY, RAW
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
1 piece STRING CHEESE
4 toasts CRACKER, MELBA TOAST, WHEAT
1 cups (237 ml) KALE, BOILED, NO SALT
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
6 oz (170 grams) PASTA, MACARONI WHOLE WHEAT, COOKED
ITALIAN CHICKEN (0.5 Servings)
4 oz (113 grams) Chicken, Breast W/o Skin, Raw
1 tablespoons (15 ml) Olive Oil
1 dash Pepper, Black, Ground
1/2 teaspoons (2 ml) Oregano, Dried, Ground
1/2 clove Garlic, Raw
1 teaspoons (5 ml) Lemon Juice
1 large PEACH, RAW
8 fl oz (237 ml) WATER, DRINKING WATER, PURIFIED
6 oz (170 grams) YOGURT, FRUIT, LOW FAT
Meal Totals: Calories: 240 Carbs: 47g (78%) Protein: 9g (15%) Fat: 2g (7%) Fluid: 18oz
Day 3 Totals: Calories: 1752 Carbs: 225g (51%) Protein: 107g (24%) Fat: 48g (25%) Fluid: 135oz
Powered by Evolution Nutrition © 2017. All Rights Reserved.
The contents of the Evolution Nutrition S ervices, 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 S ervices ("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 S ervices.

Believe in Yourself
Balanced Nutrition 1750 (A) Day 4
Day 4
Meal Label Meal Time Calories Meal Items
Breakfast
Snack
Lunch
Snack
Dinner
Snack
7:00 AM
Meal Totals: Calories: 419 Carbs: 66g (61%) Protein: 17g (16%) Fat: 11g (23%) Fluid: 21oz
10:00 AM
Meal Totals: Calories: 204 Carbs: 25g (45%) Protein: 6g (11%) Fat: 11g (44%) Fluid: 22oz
12:00 PM
Meal Totals: Calories: 327 Carbs: 35g (41%) Protein: 21g (25%) Fat: 13g (34%) Fluid: 22oz
3:00 PM
Meal Totals: Calories: 263 Carbs: 29g (62%) Protein: 4g (9%) Fat: 6g (29%) Fluid: 17oz
6:00 PM
Meal Totals: Calories: 324 Carbs: 52g (63%) Protein: 17g (21%) Fat: 6g (16%) Fluid: 30oz
8:00 PM
0
78
41
300
123
0
81
151
2
40
8
2
124
0
83
180
0
79
29
216
129
0
102
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
1 egg EGG, CHICKEN, WHOLE, HARD, BOILED
1/2 cups (118 ml) BLUEBERRY, RAW
1 cups (237 ml) OATS, ROLLED, OLD FASHIONED (OATMEAL)
3/4 oz (21 grams) ALMOND, RAW
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
1 pear PEAR, RAW
2 pita BREAD, PITA, WHOLE WHEAT
16 fl oz (473 ml) ICED TEA, UNSWEETENED
1 teaspoons (5 ml) OLIVE OIL, EXTRA VIRGIN
1 cups (237 ml) LETTUCE, COS OR ROMAINE, RAW
1 teaspoons (5 ml) BALSAMIC VINEGAR
ITALIAN CHICKEN (0.5 Servings)
4 oz (113 grams) Chicken, Breast W/o Skin, Raw
1 tablespoons (15 ml) Olive Oil
1 dash Pepper, Black, Ground
1/2 teaspoons (2 ml) Oregano, Dried, Ground
1/2 clove Garlic, Raw
1 teaspoons (5 ml) Lemon Juice
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
1 cups (237 ml) CARROT, BABY, RAW
2 bars GRANOLA BAR, OATS 'N HONEY
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
2 oz (57 grams) BEEF, FLANK, FLANK STEAK, LEAN, 0'' TRIM, BROILED
1 cups (237 ml) ZUCCHINI W/SKIN, BOILED, NO SALT
1 cups (237 ml) BROWN RICE, LONG GRAIN, COOKED
6 oz (170 grams) GRAPE, RAW
8 fl oz (237 ml) WATER, DRINKING WATER, PURIFIED
1/2 cups (118 ml) COTTAGE CHEESE, 2% FAT
Meal Totals: Calories: 231 Carbs: 32g (57%) Protein: 17g (30%) Fat: 3g (12%) Fluid: 17oz
Day 4 Totals: Calories: 1768 Carbs: 239g (55%) Protein: 82g (19%) Fat: 50g (26%) Fluid: 129oz
Powered by Evolution Nutrition © 2017. All Rights Reserved.
The contents of the Evolution Nutrition S ervices, 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 S ervices ("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 S ervices.

Believe in Yourself
Balanced Nutrition 1750 (A) Day 5
Day 5
Meal Label Meal Time Calories Meal Items
Breakfast
Snack
Lunch
Snack
Dinner
Snack
7:00 AM
Meal Totals: Calories: 312 Carbs: 50g (64%) Protein: 17g (22%) Fat: 5g (14%) Fluid: 27oz
10:00 AM
Meal Totals: Calories: 207 Carbs: 20g (36%) Protein: 4g (7%) Fat: 14g (57%) Fluid: 21oz
12:00 PM
Meal Totals: Calories: 308 Carbs: 17g (30%) Protein: 19g (34%) Fat: 9g (36%) Fluid: 22oz
3:00 PM
Meal Totals: Calories: 210 Carbs: 41g (77%) Protein: 8g (15%) Fat: 2g (8%) Fluid: 25oz
6:00 PM
Meal Totals: Calories: 452 Carbs: 42g (37%) Protein: 43g (38%) Fat: 13g (26%) Fluid: 34oz
8:00 PM
147
0
165
0
55
152
8
75
107
0
83
2
33
149
0
61
0
38
414
90
0
180
1 cups (237 ml) OAT BRAN FLAKES CEREAL, RTE
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
12 fl oz (355 ml) MILK, FLUID, PART SKIM, 1% BF
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
1 small APPLE W/SKIN, RAW
1 1/2 tablespoons (22 ml) ALMOND BUTTER, NO SALT
2 oz (57 grams) TOMATO, RAW
1 pita BREAD, PITA, WHOLE WHEAT
2 oz (57 grams) TURKEY BREAST, ROASTED
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
1 cups (237 ml) CARROT, BABY, RAW
1 leaf LETTUCE, COS OR ROMAINE, RAW
1 teaspoons (5 ml) MAYONNAISE, OLIVE OIL, ARTISAN
5 oz (142 grams) YOGURT, FRUIT, LOW FAT
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
1 large PEACH, RAW
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
1/2 roll ROLL, DINNER, WHOLE WHEAT
CHICKEN VEGETABLE SOUP (1 Servings)
8 oz (227 grams) Chicken Breast, Boneless, Roasted, Meat Only
4 cups (946 ml) Vegetable Cooking Stock
1/4 teaspoons (1 ml) Black Pepper, Ground
1 teaspoons (5 ml) Oregano, Dried, Leaves
1 tablespoons (15 ml) Parsley, Dried
2 large Zucchini W/skin, Raw
1 cups (237 ml) Carrot, Raw
1 medium Onion, Raw
1 tablespoons (15 ml) Coconut Oil
1 small BANANA, RAW
8 fl oz (237 ml) WATER, DRINKING WATER, PURIFIED
2 bars GRANOLA BAR, OATS 'N HONEY
Meal Totals: Calories: 270 Carbs: 52g (74%) Protein: 5g (7%) Fat: 6g (19%) Fluid: 12oz
Day 5 Totals: Calories: 1759 Carbs: 222g (52%) Protein: 96g (22%) Fat: 49g (26%) Fluid: 141oz
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The contents of the Evolution Nutrition S ervices, 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 S ervices ("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 S ervices.

Believe in Yourself
Balanced Nutrition 1750 (A) Day 6
Day 6
Meal Label Meal Time Calories Meal Items
Breakfast
Snack
Lunch
Snack
Dinner
Snack
7:00 AM
Meal Totals: Calories: 331 Carbs: 39g (46%) Protein: 17g (20%) Fat: 13g (34%) Fluid: 25oz
10:00 AM
Meal Totals: Calories: 219 Carbs: 26g (47%) Protein: 22g (40%) Fat: 3g (12%) Fluid: 26oz
12:00 PM
Meal Totals: Calories: 452 Carbs: 42g (37%) Protein: 43g (38%) Fat: 13g (26%) Fluid: 34oz
3:00 PM
Meal Totals: Calories: 135 Carbs: 16g (44%) Protein: 7g (19%) Fat: 6g (37%) Fluid: 20oz
6:00 PM
Meal Totals: Calories: 342 Carbs: 52g (59%) Protein: 25g (28%) Fat: 5g (13%) Fluid: 26oz
8:00 PM
101
110
120
0
0
136
83
0
38
414
55
80
0
0
62
21
108
151
0
90
180
1 tablespoons (15 ml) ALMOND BUTTER, NO SALT
1 cups (237 ml) MILK, FLUID, PART SKIM, 1% BF
1 muffin ENGLISH MUFFIN, 100% WHOLE WHEAT
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
2/3 cups (159 ml) COTTAGE CHEESE, 2% FAT
1 cups (237 ml) BLUEBERRY, RAW
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
1/2 roll ROLL, DINNER, WHOLE WHEAT
CHICKEN VEGETABLE SOUP (1 Servings)
8 oz (227 grams) Chicken Breast, Boneless, Roasted, Meat Only
4 cups (946 ml) Vegetable Cooking Stock
1/4 teaspoons (1 ml) Black Pepper, Ground
1 teaspoons (5 ml) Oregano, Dried, Leaves
1 tablespoons (15 ml) Parsley, Dried
2 large Zucchini W/skin, Raw
1 cups (237 ml) Carrot, Raw
1 medium Onion, Raw
1 tablespoons (15 ml) Coconut Oil
1 small APPLE W/SKIN, RAW
1 piece STRING CHEESE
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
2 oz (57 grams) SALMON, ATLANTIC, WILD, BAKED OR BROILED
1/2 cups (118 ml) SPINACH, BOILED, NO SALT
1/2 cups (118 ml) BROWN RICE, LONG GRAIN, COOKED
1/2 cups (118 ml) BEAN, BLACK, BOILED
8 fl oz (237 ml) WATER, DRINKING WATER, PURIFIED
1 small BANANA, RAW
2 bars GRANOLA BAR, OATS 'N HONEY
Meal Totals: Calories: 270 Carbs: 52g (74%) Protein: 5g (7%) Fat: 6g (19%) Fluid: 12oz
Day 6 Totals: Calories: 1749 Carbs: 227g (51%) Protein: 119g (26%) Fat: 46g (23%) Fluid: 143oz
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The contents of the Evolution Nutrition S ervices, 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 S ervices ("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 S ervices.

Believe in Yourself
Balanced Nutrition 1750 (A) Day 7
Day 7
Meal Label Meal Time Calories Meal Items
Breakfast
Snack
Lunch
Snack
Dinner
Snack
0
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
90
1 small BANANA, RAW
7:00 AM
119 4 oz (113 grams) YOGURT, FRUIT, LOW FAT
155 2 egg EGG, CHICKEN, WHOLE, HARD, BOILED
Meal Totals: Calories: 364 Carbs: 45g (48%) Protein: 20g (21%) Fat: 13g (31%) Fluid: 25oz
80
1 piece STRING CHEESE
83
1 cups (237 ml) CARROT, BABY, RAW
10:00 AM
0
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
75
4 toasts CRACKER, MELBA TOAST, WHEAT
Meal Totals: Calories: 238 Carbs: 16g (41%) Protein: 10g (25%) Fat: 6g (34%) Fluid: 17oz
33
1 teaspoons (5 ml) MAYONNAISE, OLIVE OIL, ARTISAN
8
2 oz (57 grams) TOMATO, RAW
2
16 fl oz (473 ml) ICED TEA, UNSWEETENED
12:00 PM
170 1 wrap WRAP, 100% WHOLE WHEAT
90
3 oz (85 grams) ROAST BEEF LUNCHMEAT
43
2 oz (57 grams) GRAPE, RAW
Meal Totals: Calories: 346 Carbs: 37g (42%) Protein: 19g (22%) Fat: 14g (36%) Fluid: 21oz
0
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
3:00 PM
55
1 small APPLE W/SKIN, RAW
180 2 bars GRANOLA BAR, OATS 'N HONEY
Meal Totals: Calories: 235 Carbs: 44g (72%) Protein: 4g (7%) Fat: 6g (22%) Fluid: 21oz
0
16 fl oz (473 ml) WATER, DRINKING WATER, PURIFIED
39
1 cups (237 ml) KALE, BOILED, NO SALT
6:00 PM
40
1 teaspoons (5 ml) OLIVE OIL, EXTRA VIRGIN
75
1 roll ROLL, DINNER, WHOLE WHEAT
Meal Totals: Calories: 397 Carbs: 56g (55%) Protein: 28g (27%) Fat: 8g (18%) Fluid: 29oz
102 1/2 cups (118 ml) COTTAGE CHEESE, 2% FAT
8:00 PM
0
8 fl oz (237 ml) WATER, DRINKING WATER, PURIFIED
81
1 pear PEAR, RAW
Meal Totals: Calories: 183 Carbs: 25g (54%) Protein: 17g (37%) Fat: 2g (10%) Fluid: 17oz
Day 7 Totals: Calories: 1763 Carbs: 223g (52%) Protein: 98g (23%) Fat: 49g (26%) Fluid: 130oz
90
2 oz (57 grams) CHICKEN, BROILER, BREAST, MEAT, ROASTED
153 6 oz (170 grams) SWEET POTATO, BAKED, NO SALT
Powered by Evolution Nutrition © 2017. All Rights Reserved.
The contents of the Evolution Nutrition S ervices, 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 S ervices ("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 S ervices.

Believe in Yourself
Shopping List
Category Quantity Item
Accompaniments 3 teaspoons Mayonnaise, Olive Oil, Artisan | Spectrum
Beef 5 oz Beef, Flank, Flank Steak, Lean, 0'' Trim, Broiled
Beverages 5 cups Milk, Fluid, Part Skim, 1% Bf
32 fl oz Iced Tea, Unsweetened | Generic
584 fl oz Water, Drinking Water, Purified
Bread 1 wrap Wrap, 100% Whole Wheat | Sahara
2 muffin English Muffin, 100% Whole Wheat | Thomas'
2 slice 100% Whole Wheat Bread | Sara Lee
4 roll Roll, Dinner, Whole Wheat
4 pita Bread, Pita, Whole Wheat
Cereal and Grain Products 1 3/4 cups Oats, Rolled, Old Fashioned (oatmeal) | Quaker
2 cups Brown Rice, Long Grain, Cooked
6 oz Pasta, Macaroni Whole Wheat, Cooked
Cereals, Ready to Eat 2 1/2 cups Oat Bran Flakes Cereal, Rte | Complete All-Bran
Cookies & Crackers 10 toasts Cracker, Melba Toast, Wheat
Dairy Products 2 1/2 cups Cottage Cheese, 2% Fat
5 piece String Cheese | Kraft
7 egg Egg, Chicken, Whole, Hard, Boiled
21 oz Yogurt, Fruit, Low Fat
Fats and Oils 3 1/2 teaspoons Olive Oil, Extra Virgin | Bertolli
Finfish and Shellfish
Products
2 oz Salmon, Atlantic, Wild, Baked Or Broiled
2 oz Tilapia, Fresh | Wegmans
3 oz
Fruits 2 3/4 cups Blueberry, Raw
2 tablespoons Cranberry, Dried, Sweetened
3 large Peach, Raw
3 pear Pear, Raw
5 small Apple W/skin, Raw
5 small Banana, Raw
14 oz Grape, Raw
Ingredients 3 teaspoons Balsamic Vinegar | Spectrum
Legumes 1 cups Bean, Black, Boiled
Nuts and Seeds 1 1/4 oz Almond, Raw
Continued on next page...
5 1/2 tablespoons Almond Butter, No Salt
Albacore Tuna In Water, Chunk White, Canned, Lower Sodium |
Chicken of the Sea
Powered by Evolution Nutrition © 2017. All Rights Reserved.
The contents of the Evolution Nutrition S ervices, 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 S ervices ("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 S ervices.

Believe in Yourself
Shopping List
Category Quantity Item
Poultry 4 oz Chicken, Broiler, Breast, Meat, Roasted
5 oz Turkey Breast, Roasted
Sausages and Lunch Meats 3 oz Roast Beef Lunchmeat | Hillshire Farm
Snacks 8 bars Granola Bar, Oats 'n Honey | Nature Valley
Vegetables 1/2 cups Broccoli, Boiled, No Salt
1 cups Zucchini W/skin, Boiled, No Salt
1 1/2 cups Spinach, Boiled, No Salt
2 cups Kale, Boiled, No Salt
3 cups Lettuce, Cos Or Romaine, Raw
3 leaf Lettuce, Cos Or Romaine, Raw
5 cups Carrot, Baby, Raw
8 oz Tomato, Raw
12 oz Sweet Potato, Baked, No Salt
Spices 2 dash Pepper, Black, Ground
Vegetables 1 clove Garlic, Raw
1 medium Onion, Raw
2 large Zucchini W/skin, Raw
Beverages 2 teaspoons Lemon Juice
Fats and Oils 1 tablespoons Coconut Oil
2 tablespoons Olive Oil
Poultry 8 oz Chicken, Breast W/o Skin, Raw
8 oz Chicken Breast, Boneless, Roasted, Meat Only
Soup 4 cups Vegetable Cooking Stock | Imagine
Spices 1/4 teaspoons Black Pepper, Ground | McCormick/Schilling
1 teaspoons Oregano, Dried, Ground
1 tablespoons Parsley, Dried
1 teaspoons Oregano, Dried, Leaves
Vegetables 1 cups Carrot, Raw
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received either in written or oral format, and other material contained in the Evolution Nutrition S ervices ("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 S ervices.