Eating right, simplified. Low Carb Meal Plan DAY 1 Breakfast 7:00 AM drinking water 500 mL 0 cal omelette 1 serving 322 cal MEAL TOTAL: Calories 322 cal / Carbs 7 g (8%) / Protein 43 g (53%) / Fat 14 g (39%) / Fluid 516 g NOTES: Lunch 12:00 PM drinking water 500 mL 0 cal low calorie chicken burrito bowl 1 serving 364 cal MEAL TOTAL: Calories 364 cal / Carbs 16 g (19%) / Protein 45 g (55%) / Fat 9 g (26%) / Fluid 884 g NOTES: Dinner 6:00 PM drinking water 1200 mL 0 cal chicken tandoori 1 serving 460 cal MEAL TOTAL: Calories 460 cal / Carbs 13 g (11%) / Protein 51 g (45%) / Fat 23 g (44%) / Fluid 1200 g NOTES: Make sure you keep up with your water intake throughout the day Snack whey protein powder 1 Scoop original almond milk(unsweetened) 1 2/3 Cup(s) (399 ml) 51 cal 113 cal MEAL TOTAL: Calories 164 cal / Carbs 3 g (7%) / Protein 26 g (66%) / Fat 5 g (27%) / Fluid 1 g NOTES: Instructions: How to make a protein shake 1) Blend all the ingredients together on high speed in your blender 2) Enjoy DAY 1 TOTAL: Calories 1,309 cal / Carbs 38 g (12%) / Protein 165 g (52%) / Fat 51 g (36%) / Fluid 2601 g Powered by Evolution Nutrition. Copyright © 2023. 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. 1 Servings omelette Ingredients mozzarella cheese, shredded 25 gm onion 1/4 small egg whites 1/2 Cup(s) (120 ml) green, red or yellow bell peppers 1/3 medium olive oil 1/2 Tbsp paprika 1/2 tsp chili flake 1/4 teaspoons (1 ml) salt 1 dash black pepper 1 dash Nutrition Totals Calories 322 / Carbs 7 g / Protein 43 g / Fat 14 g / Fluid 16 g Instructions 1) 2) 3) 4) 5) In a bowl mix egg whites, onion, bell peppers, paprika, chilli flakes, salt and black pepper Add olive oil into a pan and pour the egg mixture in Allow the egg to cook and flip half way through Just when the egg is about to set, sprinkle some cheese on top Plate your omelette and enjoy Powered by Evolution Nutrition. Copyright © 2023. 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. Nutrition Label Omelette Amount Per Serving Calories 322 % Daily Value* Total Fat 14.2g Saturated Fat 5.1g Trans Fat 0.1g Cholesterol 16.6mg Sodium 336.6mg Total Carbohydrates 6.9g Dietary Fiber 1.3g 22% 26% 6% 14% 2% 5% Total Sugar 2.1g Protein 42.5g Vitamin D 0IU Calcium 138.7mg Iron 0.5mg 0% 14% 3% Potassium 50.9mg * 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. Powered by Evolution Nutrition. Copyright © 2023. 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. 1 Servings low calorie chicken burrito bowl Ingredients salt 1/2 tsp chili powder 1/2 tsp paprika 3/4 tsp onion powder 1/2 tsp garlic powder 1/2 tsp tomatoes 1 medium onion 1/4 medium lime 1/2 whole fresh cilantro 1/4 Cup(s) (60 ml) black pepper 1 dash salt 1 dash grated parmesan cheese 30 gm water 1 Cup(s) (240 ml) chicken breast raw 140 grams Nutrition Totals Calories 364 / Carbs 16 g / Protein 45 g / Fat 9 g / Fluid 384 g Instructions 1) Season your chicken with 1/2 teaspoon salt, 1/2 teaspoon garlic powder, 1/2 teaspoon onion powder, 1/2 teaspoon chilli powder and 3/4 teaspoon paprika. Place in the oven for at 210℃ for 20 mins. 2) While your chicken is cooking add diced tomatoes, onion, lime juice, fresh cilantro, salt and pepper into a bowl 3) Once your chicken is cooked, plate your chicken, along with the diced tomato and onions. 4) Top with cheese 5) Enjoy Powered by Evolution Nutrition. Copyright © 2023. 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. Nutrition Label Low Calorie Chicken Burrito Bowl Amount Per Serving Calories 364 % Daily Value* Total Fat 9.3g Saturated Fat 5.3g Trans Fat 0g Cholesterol 26.4mg Sodium 1809mg Total Carbohydrates 15.5g Dietary Fiber 4.2g 14% 27% 9% 75% 5% 17% Total Sugar 5.5g Protein 45.4g Vitamin D 6.3IU Calcium 366mg Iron 1.3mg 1% 37% 8% Potassium 459.5mg * 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. Powered by Evolution Nutrition. Copyright © 2023. 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. 1 Servings chicken tandoori Ingredients fat free greek yoghurt 80 grams olive oil 1 tsp paprika 1 tsp ginger paste 1 teaspoons (5 ml) chicken leg 2 serving cumin ground 1 tsp chili powder 1/2 tsp Nutrition Totals Calories 460 / Carbs 13 g / Protein 51 g / Fat 23 g / Fluid 0 g Instructions 1) 2) 3) 4) 6) Mix yoghurt, olive oil, paprika, cumin, ginger paste and mint sauce into a bowl to marinate your chicken Cover your chicken in the marinade Place the chicken in the oven at 210°C for 20-25mins flipping half way through Once your chicken is cooked plate your food Enjoy your meal Powered by Evolution Nutrition. Copyright © 2023. 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. Nutrition Label Chicken Tandoori Amount Per Serving Calories 460 % Daily Value* Total Fat 22.9g Saturated Fat 0.6g Trans Fat 0g Cholesterol 0mg Sodium 23.4mg Total Carbohydrates 12.9g Dietary Fiber 1.1g 35% 3% 0% 1% 4% 5% Total Sugar 0.3g Protein 51.3g Vitamin D 0IU Calcium 8.9mg Iron 0.6mg 0% 1% 4% Potassium 72.2mg * 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. Powered by Evolution Nutrition. Copyright © 2023. 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 Beverages drinking water water 2200 mL 1 Cup(s) (240 ml) Dairy & Egg grated parmesan cheese mozzarella cheese, shredded 30 gm 25 gm Fats & Oils olive oil 0.5 Tbsp 1 tsp Fruits & Juices lime 0.5 whole Spices & Herbs black pepper chili powder cumin ground garlic powder onion powder paprika salt 2 dash 1 tsp 1 tsp 0.5 tsp 0.5 tsp 2.25 tsp 2 dash 0.5 tsp Sports & Diet Nutritionals whey protein powder 1 Scoop Uncategorized chicken breast raw chicken leg chili flake 140 grams 2 serving 0.25 teaspoons (1 ml) Powered by Evolution Nutrition. Copyright © 2023. 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. egg whites fat free greek yoghurt fresh cilantro ginger paste original almond milk(unsweetened) 0.5 Cup(s) (120 ml) 80 grams 0.25 Cup(s) (60 ml) 1 teaspoons (5 ml) 1.67 Cup(s) (400 ml) Vegetables green, red or yellow bell peppers onion tomatoes 0.33 medium 0.25 small 0.25 medium 1 medium Powered by Evolution Nutrition. Copyright © 2023. 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 This Paperback Book Thumb Hockey Puck Matchbox Deck of Cards 3 oz muffin or biscuit 1 oz serving of meat 3 oz of chicken, meat, or fish 1 tsp 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 oz lunch meat 1 1/2 oz cheese 8 oz drink Useful Examples Bread & Grains 1 cup of cereal = 1 baseball 1/2 cup cooked rice = computer mouse 1/2 cup cooked pasta = computer mouse 1 slice of bread = CD 3 cups of popcorn = 3 baseballs Dairy & Cheese Fruits & Vegetables Meats, Fish & Nuts 1/2 cup grapes = about 16 grapes 3 oz lean meat or poultry = deck of 1 cup of strawberries = about 12 cards berries 3 oz tofu = deck of cards 1 cup of salad greens = 1 baseball 2 tbsp peanut butter = golf ball 1 cup cooked vegetables = 1 baseball 1/4 cup almonds = about 23 almonds 1 baked potato = computer mouse 1/4 cup pistachios = about 24 pistachios Fats & Oils 1 1/2 oz cheese = stacked dice 1 tbsp butter or spread = poker chip 1 cup yogurt = baseball 1 tbsp salad dressing = poker chip 1/2 cup ice cream = computer mouse 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 by Evolution Nutrition. Copyright © 2023. 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.
