Eating right, simplified.

Lochlan
DAY 1

Breakfast turkey bacon

egg (fried)
4 slice
3 large
120 cal
270 cal

MEAL TOTAL: Calories 390 cal / Carbs 1 g (1%) / Protein 27 g (28%) / Fat 30 g (71%) / Fluid 3 fl oz

NOTES: Our biggest goal for you is getting your protein up This is what will remove temptations
because your actually full already

Lunch ground turkey (cooked)

potatoes baked flesh with salt
340 gm
200 gm
690 cal
186 cal
mixed vegetables, frozen 50 gm 36 cal

MEAL TOTAL: Calories 912 cal / Carbs 50 g (22%) / Protein 99 g (43%) / Fat 36 g (35%) / Fluid 14 fl oz

NOTES:

Dinner egg
whole wheat bread (toasted)
8 large
2 slice
572 cal
153 cal
potatoes baked flesh with salt 200 gm 186 cal

MEAL TOTAL: Calories 911 cal / Carbs 72 g (32%) / Protein 62 g (28%) / Fat 40 g (40%) / Fluid 16 fl oz

NOTES:

DAY 1 TOTAL: Calories 2,214 cal / Carbs 123 g (22%) / Protein 188 g (34%) / Fat 107 g (44%) / Fluid 33 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.

DAY 2

Breakfast rice cake, unsalted

whey protein powder
serving
serving
0 cal
0 cal
plain greek yoghurt serving 0 cal

MEAL TOTAL: Calories 0 cal / Carbs 0 g (100%) / Protein 0 g (0%) / Fat 0 g (0%) / Fluid 0 fl oz

NOTES:

Lunch chicken breast (cooked)

potatoes baked flesh with salt
340 gm
200 gm
561 cal
186 cal
mixed vegetables, frozen 200 gm 144 cal

MEAL TOTAL: Calories 891 cal / Carbs 70 g (32%) / Protein 116 g (54%) / Fat 13 g (14%) / Fluid 18 fl oz

NOTES:

Dinner egg
ground turkey (cooked)
6 large
340 gm
545 cal
690 cal
cheddar cheese 56 gm 226 cal

MEAL TOTAL: Calories 1,461 cal / Carbs 7 g (2%) / Protein 144 g (40%) / Fat 94 g (58%) / Fluid 17 fl oz

NOTES:

DAY 2 TOTAL: Calories 2,352 cal / Carbs 77 g (13%) / Protein 260 g (45%) / Fat 108 g (42%) / Fluid 35 fl oz

Powered by Evolution Nutrition. Copyright © 2024. 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.

DAY 3

Breakfast frozen banana

plain greek yoghurt
118 grams (4 oz)
3/4 Cup(s)
112 cal
86 cal
whey protein powder 1 Scoop 113 cal
blueberries 1/2 Cup(s) 41 cal

MEAL TOTAL: Calories 352 cal / Carbs 39 g (43%) / Protein 36 g (40%) / Fat 7 g (17%) / Fluid 2 fl oz

NOTES:

Snack apple 1 medium 72 cal

MEAL TOTAL: Calories 72 cal / Carbs 19 g (95%) / Protein 0 g (2%) / Fat 0 g (3%) / Fluid 4 fl oz

NOTES:

Lunch whole wheat bread (toasted)

cheddar cheese
2 slice
56 gm
153 cal
226 cal
egg 3 large 273 cal

MEAL TOTAL: Calories 651 cal / Carbs 29 g (18%) / Protein 40 g (25%) / Fat 41 g (57%) / Fluid 6 fl oz

NOTES:

Dinner egg
whole wheat bread (toasted)
6 large
2 slice
429 cal
153 cal
potatoes baked flesh with salt 200 gm 186 cal
ground turkey (cooked) 100 gm 203 cal
halotop mint chip 1 Cup(s) 172 cal

MEAL TOTAL: Calories 1,143 cal / Carbs 93 g (33%) / Protein 89 g (31%) / Fat 45 g (36%) / Fluid 15 fl oz

NOTES:

DAY 3 TOTAL: Calories 2,218 cal / Carbs 180 g (32%) / Protein 165 g (30%) / Fat 93 g (38%) / Fluid 27 fl oz

Powered by Evolution Nutrition. Copyright © 2024. All Rights Reserved.

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

Shopping List
Dairy & Egg
cheddar cheese 112 gm
egg 26 large

Fruits & Juices

apple 1 medium
blueberries 0.5 Cup(s)

Poultry
chicken breast 340 gm
ground turkey 780 gm

Sports & Diet Nutritionals

whey protein powder 1 Scoop

Uncategorized
frozen banana 118 grams (4 oz)
halotop mint chip 1 Cup(s)
plain greek yoghurt 0.75 Cup(s)
potatoes baked flesh with salt 800 gm
turkey bacon 4 slice
whole wheat bread 6 slice

Vegetables
mixed vegetables, frozen 250 gm

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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.

Portion Guide
Knowing exactly how much is on your plate can be tricky. Visualizing tablespoons, ounces, and cups of food isn't easy, which makes
dishing out correct serving sizes a challenge. We've created the comparisons below as an easy guideline to help calculate proper
portion sizes.

Basic Guidelines

Golf Ball Tennis Ball Computer Mouse Baseball Rounded Handful

1/4 cup / 1 oz / 2 tbsp 1 cup 1/2 cup 1 cup 1/2 cup
1 oz dried goods

Hockey Puck Matchbox Deck of Cards This Paperback Thumb

3 oz muffin or biscuit 1 oz serving of meat 3 oz of chicken, meat, Book 1 tsp
or fish 8 oz serving of meat

Poker Chip Shot Glass CD 3 Dice Kids' Milk Carton

1 tbsp 1 oz / 2 tbsp 1 slice of bread 1 1/2 oz cheese 8 oz drink
1 oz lunch meat

Useful Examples

Bread & Grains Fruits & Vegetables Meats, Fish & Nuts
1 cup of cereal = 1 baseball 1/2 cup grapes = about 16 grapes 3 oz lean meat or poultry = deck of
1/2 cup cooked rice = computer 1 cup of strawberries = about 12 cards
mouse berries 3 oz tofu = deck of cards
1/2 cup cooked pasta = computer 1 cup of salad greens = 1 baseball 2 tbsp peanut butter = golf ball
mouse 1 cup cooked vegetables = 1 baseball 1/4 cup almonds = about 23 almonds
1 slice of bread = CD 1 baked potato = computer mouse 1/4 cup pistachios = about 24
3 cups of popcorn = 3 baseballs pistachios

Dairy & Cheese Fats & Oils Sweets & Treats

1 1/2 oz cheese = stacked dice 1 tbsp butter or spread = poker chip 1 slice cake = deck of cards
1 cup yogurt = baseball 1 tbsp salad dressing = poker chip 1 cookie = about 2 poker chips
1/2 cup ice cream = computer mouse 1 tbsp oil or mayonnaise = poker chip 1 piece of chocolate = matchbox

Powered by Evolution Nutrition. Copyright © 2024. 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.