Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Toned In 90 Days

Toned In 90 Days

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rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Toned In 90 Days

Toned In 90 Days Day 1

Day 1

Time Meal Label Calories Meal Items

10 1 cups Baby Spinach
07:00 am Breakfast 162 3 oz raw avocado
105 84 grams Applegate Naturals Turkey Bacon
Notes:
Meal Totals: Calories: 277 Carbs: 10g (13%) Protein: 22g (29%) Fat: 19g (57%) Fluid: 0oz
80 2 tablespoons Olive Oil & Balsamic Organic Vinaigrette - Organicville
10 2 oz Tomato - Raw
10:00 am Snack
28 1 oz Mushroom
9 1 cups Lettuce romaine
Notes:
Meal Totals: Calories: 127 Carbs: 5g (19%) Protein: 1g (4%) Fat: 9g (77%) Fluid: 0oz
13 60 grams Asparagus (about 6 spears)
12:00 pm Lunch 108 2 oz raw avocado
276 4 oz 96% Ground Beef
Notes:
Meal Totals: Calories: 397 Carbs: 8g (8%) Protein: 32g (32%) Fat: 26g (59%) Fluid: 0oz
03:00 pm Snack 174 1 oz Almonds raw
Notes:
Meal Totals: Calories: 174 Carbs: 6g (14%) Protein: 6g (14%) Fat: 14g (72%) Fluid: 0oz
123 3 oz 93% Lean Ground Turkey (Cooked)
06:00 pm Dinner
13 60 grams Asparagus (about 6 spears)
Notes:
Meal Totals: Calories: 136 Carbs: 3g (9%) Protein: 25g (72%) Fat: 3g (19%) Fluid: 0oz
195 2 tablespoons ALMOND BUTTER
08:00 pm Snack
12 1 oz Carrots - Raw
Notes:
Meal Totals: Calories: 207 Carbs: 9g (16%) Protein: 8g (14%) Fat: 17g (69%) Fluid: 0oz
Calories Carbs Protein Fat Fluid
Day 1 Totals: 1318 41g (12%) 94g (28%) 88g (59%) 0oz

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The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Toned In 90 Days

Toned In 90 Days Day 2

Day 2

Time Meal Label Calories Meal Items

108 2 oz raw avocado
07:00 am Breakfast
140 100 grams Eggs Whole
Notes:
Meal Totals: Calories: 248 Carbs: 5g (8%) Protein: 14g (23%) Fat: 19g (69%) Fluid: 0oz
12 2 serving Celery - Medium Stalk
10:00 am Snack
190 2 tablespoons All natural almond butter
Notes:
Meal Totals: Calories: 202 Carbs: 10g (18%) Protein: 9g (16%) Fat: 16g (65%) Fluid: 0oz
164 4 oz 93% Lean Ground Turkey (Cooked)
12:00 pm Lunch 45 1 cups Broccoli - Steamed
109 1/2 cups Brown Rice (medium-grain, cooked)
Notes:
Meal Totals: Calories: 318 Carbs: 29g (36%) Protein: 37g (47%) Fat: 6g (17%) Fluid: 0oz
03:00 pm Snack 64 1 cups steamed snow peas and carrots
Notes:
Meal Totals: Calories: 64 Carbs: 10g (63%) Protein: 6g (38%) Fat: 0g (0%) Fluid: 0oz
180 1/4 cups Jasmine Rice (Uncooked)
06:00 pm Dinner 164 4 oz 93% Lean Ground Turkey (Cooked)
25 120 grams Asparagus (about 6 spears)
Notes:
Meal Totals: Calories: 369 Carbs: 47g (51%) Protein: 37g (40%) Fat: 4g (10%) Fluid: 0oz
90 2 oz Chicken Breast (cooked)
08:00 pm Snack
45 1 cups Broccoli - Steamed
Notes:
Meal Totals: Calories: 135 Carbs: 6g (18%) Protein: 21g (62%) Fat: 3g (20%) Fluid: 0oz
Calories Carbs Protein Fat Fluid
Day 2 Totals: 1336 107g (32%) 124g (37%) 48g (32%) 0oz

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The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Toned In 90 Days

Toned In 90 Days Day 3

Day 3

Time Meal Label Calories Meal Items

88 1 cups blueberries (fresh)
07:00 am Breakfast 112 1 serving Banana (1 whole)
56 4 fl oz 100% Egg Whites
Notes:
Meal Totals: Calories: 256 Carbs: 49g (77%) Protein: 15g (23%) Fat: 0g (0%) Fluid: 4oz
10:00 am Snack 160 2 serving Brown rice cake
Notes:
Meal Totals: Calories: 160 Carbs: 34g (89%) Protein: 2g (5%) Fat: 1g (6%) Fluid: 0oz
123 3 oz 93% Lean Ground Turkey (Cooked)
12:00 pm Lunch 116 1/2 cups Quinoa - Cooked
9 1 cups Lettuce romaine
Notes:
Meal Totals: Calories: 248 Carbs: 23g (36%) Protein: 29g (46%) Fat: 5g (18%) Fluid: 0oz
03:00 pm Snack 82 1 cups Pineapple (Raw, Fresh) (Fresh Pineapple)
Notes:
Meal Totals: Calories: 82 Carbs: 22g (96%) Protein: 1g (4%) Fat: 0g (0%) Fluid: 0oz
10 1/2 cups Sliced Zucchini
9 1 cups Lettuce romaine
06:00 pm Dinner
180 4 oz Chicken Breast (cooked)
218 1 cups Brown Rice (medium-grain, cooked)
Notes:
Meal Totals: Calories: 417 Carbs: 49g (46%) Protein: 43g (41%) Fat: 6g (13%) Fluid: 0oz
174 1 oz Almonds raw
08:00 pm Snack
160 1 serving Protein Shake/Scoop
Notes:
Meal Totals: Calories: 334 Carbs: 10g (12%) Protein: 36g (43%) Fat: 17g (45%) Fluid: 0oz
Calories Carbs Protein Fat Fluid
Day 3 Totals: 1497 187g (49%) 126g (33%) 29g (17%) 4oz

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The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Toned In 90 Days

Toned In 90 Days Day 4

Day 4

Time Meal Label Calories Meal Items

10 1 cups Baby Spinach
07:00 am Breakfast 105 84 grams Applegate Naturals Turkey Bacon
162 3 oz raw avocado
Notes:
Meal Totals: Calories: 277 Carbs: 10g (13%) Protein: 22g (29%) Fat: 19g (57%) Fluid: 0oz
28 1 oz Mushroom
9 1 cups Lettuce romaine
10:00 am Snack
10 2 oz Tomato - Raw
80 2 tablespoons Olive Oil & Balsamic Organic Vinaigrette - Organicville
Notes:
Meal Totals: Calories: 127 Carbs: 5g (19%) Protein: 1g (4%) Fat: 9g (77%) Fluid: 0oz
13 60 grams Asparagus (about 6 spears)
12:00 pm Lunch 276 4 oz 96% Ground Beef
108 2 oz raw avocado
Notes:
Meal Totals: Calories: 397 Carbs: 8g (8%) Protein: 32g (32%) Fat: 26g (59%) Fluid: 0oz
03:00 pm Snack 174 1 oz Almonds raw
Notes:
Meal Totals: Calories: 174 Carbs: 6g (14%) Protein: 6g (14%) Fat: 14g (72%) Fluid: 0oz
13 60 grams Asparagus (about 6 spears)
06:00 pm Dinner
123 3 oz 93% Lean Ground Turkey (Cooked)
Notes:
Meal Totals: Calories: 136 Carbs: 3g (9%) Protein: 25g (72%) Fat: 3g (19%) Fluid: 0oz
12 1 oz Carrots - Raw
08:00 pm Snack
195 2 tablespoons ALMOND BUTTER
Notes:
Meal Totals: Calories: 207 Carbs: 9g (16%) Protein: 8g (14%) Fat: 17g (69%) Fluid: 0oz
Calories Carbs Protein Fat Fluid
Day 4 Totals: 1318 41g (12%) 94g (28%) 88g (59%) 0oz

Powered by Evolution Nutrition © 2017. All Rights Reserved.

The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Toned In 90 Days

Toned In 90 Days Day 5

Day 5

Time Meal Label Calories Meal Items

105 84 grams Applegate Naturals Turkey Bacon
07:00 am Breakfast 10 1 cups Baby Spinach
162 3 oz raw avocado
Notes:
Meal Totals: Calories: 277 Carbs: 10g (13%) Protein: 22g (29%) Fat: 19g (57%) Fluid: 0oz
28 1 oz Mushroom
9 1 cups Lettuce romaine
10:00 am Snack
10 2 oz Tomato - Raw
80 2 tablespoons Olive Oil & Balsamic Organic Vinaigrette - Organicville
Notes:
Meal Totals: Calories: 127 Carbs: 5g (19%) Protein: 1g (4%) Fat: 9g (77%) Fluid: 0oz
108 2 oz raw avocado
12:00 pm Lunch 13 60 grams Asparagus (about 6 spears)
276 4 oz 96% Ground Beef
Notes:
Meal Totals: Calories: 397 Carbs: 8g (8%) Protein: 32g (32%) Fat: 26g (59%) Fluid: 0oz
03:00 pm Snack 174 1 oz Almonds raw
Notes:
Meal Totals: Calories: 174 Carbs: 6g (14%) Protein: 6g (14%) Fat: 14g (72%) Fluid: 0oz
13 60 grams Asparagus (about 6 spears)
06:00 pm Dinner
123 3 oz 93% Lean Ground Turkey (Cooked)
Notes:
Meal Totals: Calories: 136 Carbs: 3g (9%) Protein: 25g (72%) Fat: 3g (19%) Fluid: 0oz
195 2 tablespoons ALMOND BUTTER
08:00 pm Snack
12 1 oz Carrots - Raw
Notes:
Meal Totals: Calories: 207 Carbs: 9g (16%) Protein: 8g (14%) Fat: 17g (69%) Fluid: 0oz
Calories Carbs Protein Fat Fluid
Day 5 Totals: 1318 41g (12%) 94g (28%) 88g (59%) 0oz

Powered by Evolution Nutrition © 2017. All Rights Reserved.

The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Toned In 90 Days

Toned In 90 Days Day 6

Day 6

Time Meal Label Calories Meal Items

140 100 grams Eggs Whole
07:00 am Breakfast
108 2 oz raw avocado
Notes:
Meal Totals: Calories: 248 Carbs: 5g (8%) Protein: 14g (23%) Fat: 19g (69%) Fluid: 0oz
12 2 serving Celery - Medium Stalk
10:00 am Snack
190 2 tablespoons All natural almond butter
Notes:
Meal Totals: Calories: 202 Carbs: 10g (18%) Protein: 9g (16%) Fat: 16g (65%) Fluid: 0oz
164 4 oz 93% Lean Ground Turkey (Cooked)
12:00 pm Lunch 45 1 cups Broccoli - Steamed
109 1/2 cups Brown Rice (medium-grain, cooked)
Notes:
Meal Totals: Calories: 318 Carbs: 29g (36%) Protein: 37g (47%) Fat: 6g (17%) Fluid: 0oz
03:00 pm Snack 64 1 cups steamed snow peas and carrots
Notes:
Meal Totals: Calories: 64 Carbs: 10g (63%) Protein: 6g (38%) Fat: 0g (0%) Fluid: 0oz
164 4 oz 93% Lean Ground Turkey (Cooked)
06:00 pm Dinner 25 120 grams Asparagus (about 6 spears)
180 1/4 cups Jasmine Rice (Uncooked)
Notes:
Meal Totals: Calories: 369 Carbs: 47g (51%) Protein: 37g (40%) Fat: 4g (10%) Fluid: 0oz
45 1 cups Broccoli - Steamed
08:00 pm Snack
90 2 oz Chicken Breast (cooked)
Notes:
Meal Totals: Calories: 135 Carbs: 6g (18%) Protein: 21g (62%) Fat: 3g (20%) Fluid: 0oz
Calories Carbs Protein Fat Fluid
Day 6 Totals: 1336 107g (32%) 124g (37%) 48g (32%) 0oz

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The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Prepared By: Vinsanity Diet Plans

Toned In 90 Days

Toned In 90 Days Day 7

Day 7

Time Meal Label Calories Meal Items

56 4 fl oz 100% Egg Whites
07:00 am Breakfast 112 1 serving Banana (1 whole)
88 1 cups blueberries (fresh)
Notes:
Meal Totals: Calories: 256 Carbs: 49g (77%) Protein: 15g (23%) Fat: 0g (0%) Fluid: 4oz
10:00 am Snack 160 2 serving Brown rice cake
Notes:
Meal Totals: Calories: 160 Carbs: 34g (89%) Protein: 2g (5%) Fat: 1g (6%) Fluid: 0oz
9 1 cups Lettuce romaine
12:00 pm Lunch 116 1/2 cups Quinoa - Cooked
123 3 oz 93% Lean Ground Turkey (Cooked)
Notes:
Meal Totals: Calories: 248 Carbs: 23g (36%) Protein: 29g (46%) Fat: 5g (18%) Fluid: 0oz
03:00 pm Snack 82 1 cups Pineapple (Raw, Fresh) (Fresh Pineapple)
Notes:
Meal Totals: Calories: 82 Carbs: 22g (96%) Protein: 1g (4%) Fat: 0g (0%) Fluid: 0oz
180 4 oz Chicken Breast (cooked)
9 1 cups Lettuce romaine
06:00 pm Dinner
10 1/2 cups Sliced Zucchini
218 1 cups Brown Rice (medium-grain, cooked)
Notes:
Meal Totals: Calories: 417 Carbs: 49g (46%) Protein: 43g (41%) Fat: 6g (13%) Fluid: 0oz
160 1 serving Protein Shake/Scoop
08:00 pm Snack
174 1 oz Almonds raw
Notes:
Meal Totals: Calories: 334 Carbs: 10g (12%) Protein: 36g (43%) Fat: 17g (45%) Fluid: 0oz
Calories Carbs Protein Fat Fluid
Day 7 Totals: 1497 187g (49%) 126g (33%) 29g (17%) 4oz

=======

Powered by Evolution Nutrition © 2017. All Rights Reserved.

The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

Meal Plan Shopping List

Category Quantity Item

Accompaniments 6 tablespoons Olive Oil & Balsamic Organic Vinaigrette - Organicville
Beef 12 oz 96% Ground Beef
Cereal and Grain Products 1 cups Quinoa - Cooked
3 cups Brown Rice (medium-grain, Cooked)
Dairy Products 200 grams Eggs Whole
Fats and Oils 4 tablespoons All Natural Almond Butter
19 oz Raw Avocado
Fruits 2 cups Blueberries (fresh)
2 cups Pineapple (raw, Fresh) (fresh Pineapple)
2 serving Banana (1 Whole)
Ingredients 1/2 cups Jasmine Rice (uncooked)
Nuts and Seeds 5 oz Almonds Raw
6 tablespoons Almond Butter | MaraNatha
Poultry 12 oz Chicken Breast (cooked)
31 oz 93% Lean Ground Turkey (cooked)
252 grams Applegate Naturals Turkey Bacon
Snacks 4 serving Brown Rice Cake
Sport and Diet Nutritionals 2 serving Protein Shake/scoop
8 fl oz 100% Egg Whites
Vegetables 1 cups Sliced Zucchini
2 cups Steamed Snow Peas And Carrots
3 cups Baby Spinach
3 oz Carrots - Raw
3 oz Mushroom
4 cups Broccoli - Steamed
4 serving Celery - Medium Stalk
6 oz Tomato - Raw
7 cups Lettuce Romaine
600 grams Asparagus (about 6 Spears)

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The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.
 Be Your Best Self!

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

¼ cup 1/ cup
3
½ cup 1 cup ½ cup
1 oz 1 oz dried goods
2 tbsp

Hockey Puck Matchbox Deck of Cards Thin Paperback Book Thumb

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

Poker Chip Shot Glass CD 3 Dice Kids' School Milk Carton

1 tbsp 1 oz 1 slice of bread 1 ½ oz cheese 8 oz drink
2 tbsp 1 oz lunch meat

Useful Examples

Bread & Grains Fruits & Vegetables Meats, Fish & Nuts
1 cup of cereal = 1 baseball ½ cup grapes = about 16 grapes 3 oz lean meat or poultry = deck of
½ cup cooked rice = computer 1 cup of strawberries = about 12 cards
mouse berries 3 oz tofu = deck of cards
½ cup cooked paste = computer 1 cup of salad greens = 1 baseball 2 tbsp peanut butter = golf ball
mouse 1 cup cooked vegetables = 1 baseball ¼ cup almonds = about 23 almonds
1 slice of bread = CD 1 baked potato = computer mouse ¼ cup pistachios = about 24
3 cups of popcorn = 3 baseballs pistachios

Dairy & Cheese Fats & Oils Sweets & Treats

1 ½ 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
½ cup ice cream = computer mouse 1 tbsp oil or mayonnaise = poker chip 1 piece of chocolate = matchbox

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The c ontents of the Evolution Nutrition S ervic es, suc h as text, graphic s, images, information, c harts, obtained from Evolution Nutrition's lic ensors, inc luding information, advic e and c oac hing
rec eived either in written or oral format, and other material c ontained in the Evolution Nutrition S ervic es ("Content") are for informational purposes only. The Content is not intended to be a
substitute for professional medic al advic e, diagnosis or treatment. Always seek the advic e of your physic ian or other qualified health provider with any questions you may have regarding a
medic al c ondition. Never disregard professional medic al advic e or delay in seeking it bec ause of something you have read on or from the Evolution Nutrition S ervic es.