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EVOKFIT GRAB ‘N GO FOOD CHART*
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PROTEINS
“PALM-SIZED” PORTION
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STARCHY CARBS
“FIST-SIZED” PORTION
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CARBS: FRUIT ‘N VEGGIES
“PALM-SIZED” PORTION
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LEAFY GREENS
“TWO-PALM” PORTION
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FATS
“THUMBS-UP” SIZED PORTION
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MORE INFO:
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EGGS
CHICKEN BREAST
LEAN GROUND CHICKEN
TURKEY:
•LEAN GROUND
•FILLETS
•TURKEY BACON
TOFU
BEANS:
• WHITE, PINTO, KIDNEY
• BLACK, NAVY, ETC.
TEMPEH
NON-DAIRY MILK (8 OZ.)
GREEK YOGURT
COTTAGE CHEESE
LEAN RED MEAT
LEAN GROUND BEEF
GROUND BISON
VENISON
TUNA
HALIBUT
SALMON
TILAPIA
WHITE FISH
WHEY
CASEIN
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OATMEAL
BROWN RICE
QUINOA
CHIA
YAMS/SWEET POTATOES:
• BAKED, BAKED FRIES
LENTILS
WHOLE GRAIN BREAD
WHOLE GRAIN PITA
WHOLE GRAIN CEREAL
POTATOES
WHOLE GRAIN PASTA
BEANS
CHICKPEAS
APPLES
PEARS
NECTARINES
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BROCCOLI
CAULIFLOWER
ZUCCHINI
PEPPERS
ASPARAGUS
GREEN BEANS
BRUSSEL SPROUTS
ONIONS
CELERY
EDAMAME
SPROUTS
FENNEL
MUSHROOMS
OLIVES
PEAS:
• GREEN
• SNOW
• SUGAR SNAP
BEETS
BLUEBERRIES
BLACKBERRIES
RASPBERRIES
STRAWBERRIES
GRAPES
MELON
PINEAPPLE
BANANAS
NUTS
SEEDS
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SPINACH
KALE
COLLARD GREENS
TURNIP GREENS
SWISS CHARD
LETTUCE:
• GREEN, RED LEAF
• ROMAINE
• BABY SPRING MIX, SPRING MIX
CABBAGE
WATERCRESS
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PEANUT BUTTER
ALMOND BUTTER
AVOCADO
OLIVE OIL (1 TBSP.)
COCONUT OIL (1 TBSP.)
GROUND FLAX SEEDS/OIL
HAZELNUT SPREAD
PUMPKIN SPREAD
SALAD DRESSINGS
CHEESE:
• FETA, PARMESAN, ETC.
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AVOID:
WHITE PASTA
WHITE RICE
WHITE BREAD
INSTANT OATMEAL
BAGELS
DONUTS
MUFFINS
PROCESSED FOOD IN GENERAL
«JUICING INFO.»
WHEN JUICING, TRY TO CUT DOWN THE STRIPPING AWAY OF FIBER! ADD VEGGIES TO THE MIX WITH FRUIT. ALSO, COMPLETE THE MIX BY ADDING WHEY OR SOY OR VEGGIE PROTEIN POWDER. ADD A LITTLE BIT OF FAT AS WELL, FOR EX. PEANUT BUTTER, AVOCADO, ALMOND BUTTER. THIS SLOWS THE ABSORPTION OF THE SUGARS FOR PROPER DIGESTION.
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* USE OUR EVOKFIT GRAB ‘N GO FOOD CHART FOR EVERY MEAL & SNACK! *
3 MEALS PER DAY
(CHOOSE ONE PORTION-SIZED ITEM FROM EACH OF THE COLUMNS TO PUT TOGETHER THE PERFECT MEAL.)
Some meals such as dinner, you do not have to do a Starchy Carb at all, if you’re trying to lean up a bit faster. In this case, you could have more veggies or greens as a filler to help you feel full. These are excellent low gram carbs full of amazing vitamins and fiber! For breakfast, you may not want any veggies or greens, but you can add those to snacks, lunch or dinner. An example of a great breakfast would be eggs with spinach, whole wheat toast with peanut butter, along with a small amount of fruit (try a few blackberries). Another breakfast option is oatmeal with berries and peanut butter mixed in, and a few slices of turkey bacon. These examples give you the macronutrients you need in a perfect balance. The end result is eating a protein, mixed with a wide variety of delicious carbs (and the choice of a few portion controlled fats). See our Vlogs about nutrition, portion control, and fat loss for more in-depth information.
Mix and Match within each column, while sticking to portion size recommendations. Remember, it is the balance of the variety of foods that you take in, which helps you burn fat more efficiently!
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©2019-20 E-Vok LLC. All Rights Reserved.
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