Nutrition Programming in The Digital Age

Better, Faster, Easier

Lia Kampa Diet Plan

Prepared by: billie b
Created: 08-01-2019

DAY 1

Breakfast egg
100% liquid egg whites
2 egg
1/4 Cup(s)
138 cal
31 cal
natural turkey bacon by applegate farms 1 slice 35 cal

MEAL TOTAL: Calories 204 cal / Carbs 0 g (0%) / Protein 24 g (47%) / Fat 11 g (51%) / Fluid 0

NOTES:

Snack cashews
whey protein powder
1 oz
1 Scoop
157 cal
113 cal

MEAL TOTAL: Calories 269 cal / Carbs 10 g (14%) / Protein 31 g (46%) / Fat 13 g (43%) / Fluid 0

NOTES:

Lunch avocados
classic ranch yogurt dressing by boathouse farms
2 oz
2 Tbsp
91 cal
45 cal
romaine lettuce 1 1/2 Cup(s) 12 cal
turkey breast meat, low-sodium 3 1/2 oz 103 cal
cucumber 1 cup slices 5 cal

MEAL TOTAL: Calories 256 cal / Carbs 16 g (24%) / Protein 20 g (31%) / Fat 13 g (46%) / Fluid 7

NOTES:

Snack cashews 1/2 oz 78 cal

MEAL TOTAL: Calories 78 cal / Carbs 4 g (22%) / Protein 3 g (13%) / Fat 6 g (71%) / Fluid 0

NOTES:

Dinner spring mix green salad by dole

brussels sprouts, no salt, boiled
1 1/2 Cup(s)
1 1/2 Cup(s)
10 cal
42 cal
salad dressing home recipe vinegar and oil 1 1/2 Tbsp 106 cal
beef top sirloin, lean, broiled 3 oz 175 cal

MEAL TOTAL: Calories 333 cal / Carbs 10 g (12%) / Protein 29 g (35%) / Fat 20 g (54%) / Fluid 6

NOTES:

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 Nutrition Programming in The Digital Age
Better, Faster, Easier

Snack cashews
whey protein powder
1 oz
1 Scoop
157 cal
113 cal

MEAL TOTAL: Calories 269 cal / Carbs 10 g (14%) / Protein 31 g (46%) / Fat 13 g (43%) / Fluid 0

NOTES:

DAY 1 TOTAL: Calories 1,411 cal / Carbs 49 g (14%) / Protein 139 g (39%) / Fat 77 g (49%) / Fluid 13

DAY 2

Breakfast natural turkey bacon by applegate farms

baby spinach
2 slice
1 Cup(s)
70 cal
10 cal
100% liquid egg whites 1/2 Cup(s) 63 cal
ezekiel 4:9 sprouted 100% whole grain bread by foo... 1 slice 80 cal

MEAL TOTAL: Calories 222 cal / Carbs 16 g (30%) / Protein 30 g (53%) / Fat 3 g (14%) / Fluid 0

NOTES:

Snack whey protein powder

apples
1 Scoop
1 medium
113 cal
72 cal

MEAL TOTAL: Calories 184 cal / Carbs 20 g (44%) / Protein 26 g (57%) / Fat 1 g (4%) / Fluid 4

NOTES:

Lunch ground turkey 93 7 lean by honeysuckle white

sweet potato, no salt, baked
4 oz
4 oz
161 cal
102 cal
baby spinach 1 Cup(s) 10 cal

MEAL TOTAL: Calories 273 cal / Carbs 25 g (37%) / Protein 25 g (37%) / Fat 8 g (27%) / Fluid 3

NOTES: I enjoy seasoning my meat with taco seasoning and mixing it with the sweet potato and spinach.

Snack cashews 1 oz 157 cal

MEAL TOTAL: Calories 157 cal / Carbs 9 g (22%) / Protein 5 g (13%) / Fat 12 g (71%) / Fluid 0

NOTES:

Dinner ground beef 96% lean 4% fat by albertsons

sliced deli style sliced cheeses deli style sliced...
1 serving
1 slice
140 cal
70 cal
asparagus 100 gm 20 cal
whole wheat hamburger buns 1 bun 190 cal

MEAL TOTAL: Calories 420 cal / Carbs 36 g (34%) / Protein 40 g (38%) / Fat 13 g (28%) / Fluid 3

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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
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 Nutrition Programming in The Digital Age
Better, Faster, Easier

NOTES: Ground Beef: 1 Serving = 3 oz

Snack whey protein powder 1 Scoop 113 cal

MEAL TOTAL: Calories 113 cal / Carbs 1 g (4%) / Protein 26 g (92%) / Fat 0 g (4%) / Fluid 0

NOTES:

DAY 2 TOTAL: Calories 1,369 cal / Carbs 107 g (31%) / Protein 153 g (45%) / Fat 38 g (25%) / Fluid 10

DAY 3

Breakfast oikos triple zero vanilla yogurt by dannon

strawberries
1 container
1/2 cup, sliced
120 cal
27 cal

MEAL TOTAL: Calories 147 cal / Carbs 21 g (58%) / Protein 16 g (42%) / Fat 0 g (2%) / Fluid 3

NOTES:

Snack bananas
whey protein powder
1 medium
1 Scoop
105 cal
113 cal

MEAL TOTAL: Calories 218 cal / Carbs 28 g (51%) / Protein 27 g (50%) / Fat 1 g (4%) / Fluid 3

NOTES:

Lunch classic ranch yogurt dressing by boathouse farms

sweet potato, no salt, baked
2 Tbsp
5 oz
45 cal
128 cal
chicken breast, cooked 3 oz 140 cal
spring mix green salad by dole 2 Cup(s) 13 cal
cucumber 1 cup slices 5 cal

MEAL TOTAL: Calories 331 cal / Carbs 36 g (43%) / Protein 32 g (38%) / Fat 6 g (17%) / Fluid 7

NOTES:

Snack cottage cheese, 2% milkfat

pineapple
1/2 Cup(s)
1/2 Cup(s)
97 cal
39 cal

MEAL TOTAL: Calories 136 cal / Carbs 14 g (42%) / Protein 14 g (41%) / Fat 3 g (19%) / Fluid 5

NOTES:

Dinner organic cooked white jasmine rice by fresh & easy

broccoli
3/4 serving
1 1/2 cup chopped
113 cal
46 cal
chicken breast, cooked 3 oz 140 cal

MEAL TOTAL: Calories 299 cal / Carbs 34 g (45%) / Protein 32 g (43%) / Fat 4 g (11%) / Fluid 6

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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.
 Nutrition Programming in The Digital Age
Better, Faster, Easier

NOTES: Jasmine Rice: 3/4 Serving = 1/2 Cup cooked

Snack whey protein powder

almond butter, no salt
1 Scoop
1 Tbsp
113 cal
98 cal
gluten free chocolate crunch rice cakes by quaker 1 cake 60 cal

MEAL TOTAL: Calories 271 cal / Carbs 16 g (24%) / Protein 30 g (45%) / Fat 10 g (34%) / Fluid 0

NOTES:

DAY 3 TOTAL: Calories 1,402 cal / Carbs 149 g (43%) / Protein 151 g (43%) / Fat 24 g (16%) / Fluid 24

DAY 4

Breakfast egg
100% liquid egg whites
2 egg
1/4 Cup(s)
138 cal
31 cal
natural turkey bacon by applegate farms 1 slice 35 cal

MEAL TOTAL: Calories 204 cal / Carbs 0 g (0%) / Protein 24 g (47%) / Fat 11 g (51%) / Fluid 0

NOTES:

Snack cashews
whey protein powder
1 oz
1 Scoop
157 cal
113 cal

MEAL TOTAL: Calories 269 cal / Carbs 10 g (14%) / Protein 31 g (46%) / Fat 13 g (43%) / Fluid 0

NOTES:

Lunch avocados
classic ranch yogurt dressing by boathouse farms
2 oz
2 Tbsp
91 cal
45 cal
romaine lettuce 1 1/2 Cup(s) 12 cal
turkey breast meat, low-sodium 3 1/2 oz 103 cal
cucumber 1 cup slices 5 cal

MEAL TOTAL: Calories 256 cal / Carbs 16 g (24%) / Protein 20 g (31%) / Fat 13 g (46%) / Fluid 7

NOTES:

Snack cashews 1/2 oz 78 cal

MEAL TOTAL: Calories 78 cal / Carbs 4 g (22%) / Protein 3 g (13%) / Fat 6 g (71%) / Fluid 0

NOTES:

Dinner spring mix green salad by dole

brussels sprouts, no salt, boiled
1 1/2 Cup(s)
1 1/2 Cup(s)
10 cal
42 cal

Powered by Evolution Nutrition. Copyright © 2019. 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.
 Nutrition Programming in The Digital Age
Better, Faster, Easier

salad dressing home recipe vinegar and oil 1 1/2 Tbsp 106 cal
beef top sirloin, lean, broiled 3 oz 175 cal

MEAL TOTAL: Calories 333 cal / Carbs 10 g (12%) / Protein 29 g (35%) / Fat 20 g (54%) / Fluid 6

NOTES:

Snack cashews
whey protein powder
1 oz
1 Scoop
157 cal
113 cal

MEAL TOTAL: Calories 269 cal / Carbs 10 g (14%) / Protein 31 g (46%) / Fat 13 g (43%) / Fluid 0

NOTES:

DAY 4 TOTAL: Calories 1,411 cal / Carbs 49 g (14%) / Protein 139 g (39%) / Fat 77 g (49%) / Fluid 13

DAY 5

Breakfast natural turkey bacon by applegate farms

baby spinach
2 slice
1 Cup(s)
70 cal
10 cal
100% liquid egg whites 1/2 Cup(s) 63 cal
ezekiel 4:9 sprouted 100% whole grain bread by foo... 1 slice 80 cal

MEAL TOTAL: Calories 222 cal / Carbs 16 g (30%) / Protein 30 g (53%) / Fat 3 g (14%) / Fluid 0

NOTES:

Snack whey protein powder

apples
1 Scoop
1 medium
113 cal
72 cal

MEAL TOTAL: Calories 184 cal / Carbs 20 g (44%) / Protein 26 g (57%) / Fat 1 g (4%) / Fluid 4

NOTES:

Lunch ground turkey 93 7 lean by honeysuckle white

sweet potato, no salt, baked
4 oz
4 oz
161 cal
102 cal
baby spinach 1 Cup(s) 10 cal

MEAL TOTAL: Calories 273 cal / Carbs 25 g (37%) / Protein 25 g (37%) / Fat 8 g (27%) / Fluid 3

NOTES: I enjoy seasoning my meat with taco seasoning and mixing it with the sweet potato and spinach.

Snack cashews 1 oz 157 cal

MEAL TOTAL: Calories 157 cal / Carbs 9 g (22%) / Protein 5 g (13%) / Fat 12 g (71%) / Fluid 0

NOTES:

Powered by Evolution Nutrition. Copyright © 2019. 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.
 Nutrition Programming in The Digital Age
Better, Faster, Easier

Dinner ground beef 96% lean 4% fat by albertsons

sliced deli style sliced cheeses deli style sliced...
1 serving
1 slice
140 cal
70 cal
asparagus 100 gm 20 cal
whole wheat hamburger buns 1 bun 190 cal

MEAL TOTAL: Calories 420 cal / Carbs 36 g (34%) / Protein 40 g (38%) / Fat 13 g (28%) / Fluid 3

NOTES: Ground Beef: 1 Serving = 3 oz

Snack whey protein powder 1 Scoop 113 cal

MEAL TOTAL: Calories 113 cal / Carbs 1 g (4%) / Protein 26 g (92%) / Fat 0 g (4%) / Fluid 0

NOTES:

DAY 5 TOTAL: Calories 1,369 cal / Carbs 107 g (31%) / Protein 153 g (45%) / Fat 38 g (25%) / Fluid 10

DAY 6

Breakfast oikos triple zero vanilla yogurt by dannon

strawberries
1 container
1/2 cup, sliced
120 cal
27 cal

MEAL TOTAL: Calories 147 cal / Carbs 21 g (58%) / Protein 16 g (42%) / Fat 0 g (2%) / Fluid 3

NOTES:

Snack bananas
whey protein powder
1 medium
1 Scoop
105 cal
113 cal

MEAL TOTAL: Calories 218 cal / Carbs 28 g (51%) / Protein 27 g (50%) / Fat 1 g (4%) / Fluid 3

NOTES:

Lunch classic ranch yogurt dressing by boathouse farms

sweet potato, no salt, baked
2 Tbsp
5 oz
45 cal
128 cal
chicken breast, cooked 3 oz 140 cal
spring mix green salad by dole 2 Cup(s) 13 cal
cucumber 1 cup slices 5 cal

MEAL TOTAL: Calories 331 cal / Carbs 36 g (43%) / Protein 32 g (38%) / Fat 6 g (17%) / Fluid 7

NOTES:

Snack cottage cheese, 2% milkfat

pineapple
1/2 Cup(s)
1/2 Cup(s)
97 cal
39 cal

MEAL TOTAL: Calories 136 cal / Carbs 14 g (42%) / Protein 14 g (41%) / Fat 3 g (19%) / Fluid 5

Powered by Evolution Nutrition. Copyright © 2019. 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.
 Nutrition Programming in The Digital Age
Better, Faster, Easier

NOTES:

Dinner organic cooked white jasmine rice by fresh & easy

broccoli
3/4 serving
1 1/2 cup chopped
113 cal
46 cal
chicken breast, cooked 3 oz 140 cal

MEAL TOTAL: Calories 299 cal / Carbs 34 g (45%) / Protein 32 g (43%) / Fat 4 g (11%) / Fluid 6

NOTES: Jasmine Rice: 3/4 Serving = 1/2 Cup cooked

Snack whey protein powder

almond butter, no salt
1 Scoop
1 Tbsp
113 cal
98 cal
gluten free chocolate crunch rice cakes by quaker 1 cake 60 cal

MEAL TOTAL: Calories 271 cal / Carbs 16 g (24%) / Protein 30 g (45%) / Fat 10 g (34%) / Fluid 0

NOTES:

DAY 6 TOTAL: Calories 1,402 cal / Carbs 149 g (43%) / Protein 151 g (43%) / Fat 24 g (16%) / Fluid 24

DAY 7

Breakfast egg
100% liquid egg whites
2 egg
1/4 Cup(s)
138 cal
31 cal
natural turkey bacon by applegate farms 1 slice 35 cal

MEAL TOTAL: Calories 204 cal / Carbs 0 g (0%) / Protein 24 g (47%) / Fat 11 g (51%) / Fluid 0

NOTES:

Snack cashews
whey protein powder
1 oz
1 Scoop
157 cal
113 cal

MEAL TOTAL: Calories 269 cal / Carbs 10 g (14%) / Protein 31 g (46%) / Fat 13 g (43%) / Fluid 0

NOTES:

Lunch avocados
classic ranch yogurt dressing by boathouse farms
2 oz
2 Tbsp
91 cal
45 cal
romaine lettuce 1 1/2 Cup(s) 12 cal
turkey breast meat, low-sodium 3 1/2 oz 103 cal
cucumber 1 cup slices 5 cal

MEAL TOTAL: Calories 256 cal / Carbs 16 g (24%) / Protein 20 g (31%) / Fat 13 g (46%) / Fluid 7

NOTES:

Snack cashews 1/2 oz 78 cal

Powered by Evolution Nutrition. Copyright © 2019. 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.
 Nutrition Programming in The Digital Age
Better, Faster, Easier

MEAL TOTAL: Calories 78 cal / Carbs 4 g (22%) / Protein 3 g (13%) / Fat 6 g (71%) / Fluid 0

NOTES:

Dinner spring mix green salad by dole

brussels sprouts, no salt, boiled
1 1/2 Cup(s)
1 1/2 Cup(s)
10 cal
42 cal
salad dressing home recipe vinegar and oil 1 1/2 Tbsp 106 cal
beef top sirloin, lean, broiled 3 oz 175 cal

MEAL TOTAL: Calories 333 cal / Carbs 10 g (12%) / Protein 29 g (35%) / Fat 20 g (54%) / Fluid 6

NOTES:

Snack cashews
whey protein powder
1 oz
1 Scoop
157 cal
113 cal

MEAL TOTAL: Calories 269 cal / Carbs 10 g (14%) / Protein 31 g (46%) / Fat 13 g (43%) / Fluid 0

NOTES:

DAY 7 TOTAL: Calories 1,411 cal / Carbs 49 g (14%) / Protein 139 g (39%) / Fat 77 g (49%) / Fluid 13

Powered by Evolution Nutrition. Copyright © 2019. 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.
 Nutrition Programming in The Digital Age
Better, Faster, Easier

Shopping List
Prepared by: billie b
Created: 08-01-2019

Beef
beef top sirloin, lean, broiled 9 oz

Bread
whole wheat hamburger buns 2 bun

Dairy & Egg

100% liquid egg whites 1.75 Cup(s)
cottage cheese, 2% milkfat 1 Cup(s)
egg 6 egg

Fruits & Juices

apples 2 medium
avocados 6 oz
bananas 2 medium
pineapple 1 Cup(s)
strawberries 1 cup, sliced

Nuts & Seeds

almond butter, no salt 2 Tbsp
cashews 9.5 oz

Poultry
chicken breast, cooked 12 oz
turkey breast meat, low-sodium 10.5 oz

Sports & Diet Nutritionals

whey protein powder 14 Scoop

Powered by Evolution Nutrition. Copyright © 2019. 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.
 Nutrition Programming in The Digital Age
Better, Faster, Easier

Uncategorized
classic ranch yogurt dressing by boathouse farms 10 Tbsp
ezekiel 4:9 sprouted 100% whole grain bread by food for life 2 slice
gluten free chocolate crunch rice cakes by quaker 2 cake
ground beef 96% lean 4% fat by albertsons 2 serving
ground turkey 93 7 lean by honeysuckle white 8 oz
natural turkey bacon by applegate farms 7 slice
oikos triple zero vanilla yogurt by dannon 2 container
organic cooked white jasmine rice by fresh & easy 1.5 serving
salad dressing home recipe vinegar and oil 4.5 Tbsp
sliced deli style sliced cheeses deli style sliced swiss cheese by sargento 2 slice
spring mix green salad by dole 8.5 Cup(s)

Vegetables
asparagus 200 gm
baby spinach 4 Cup(s)
broccoli 3 cup chopped
brussels sprouts, no salt, boiled 4.5 Cup(s)
cucumber 5 cup slices
romaine lettuce 4.5 Cup(s)
sweet potato, no salt, baked 18 oz

Powered by Evolution Nutrition. Copyright © 2019. 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.
 Nutrition Programming in The Digital Age
Better, Faster, Easier

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 1/3 cup 1/2 cup 1 cup 1/2 cup
1 oz dried goods

Hockey Puck Matchbox Deck of Cards This Paperback Book Thumb

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

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 cards
1/2 cup cooked rice = computer mouse 1 cup of strawberries = about 12 berries 3 oz tofu = deck of cards
1/2 cup cooked pasta = computer mouse 1 cup of salad greens = 1 baseball 2 tbsp peanut butter = golf ball
1 slice of bread = CD 1 cup cooked vegetables = 1 baseball 1/4 cup almonds = about 23 almonds
3 cups of popcorn = 3 baseballs 1 baked potato = computer mouse 1/4 cup pistachios = about 24 pistachios

Dairy & Cheese Fats & Oils Swets & 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

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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.