Evolve Nutrition and Training

05/17/2025

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05/16/2025

Recipe: Lemon Garlic Shrimp with Quinoa & Roasted Zucchini

Servings: 1
Prep + Cook Time: 20 minutes
Goal Tags: High-protein, Low-to-Moderate Carb, Lean Cut Phase, Gluten-Free

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Ingredients:
• 5 oz raw shrimp, peeled and deveined
• ½ cup cooked quinoa
• 1 cup zucchini, sliced
• 1 tsp olive oil
• 1 garlic clove, minced
• ½ lemon (juice + zest)
• 1 tbsp fresh parsley or cilantro (optional)
• Salt and black pepper to taste
• Pinch of red pepper flakes (optional)

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Instructions:
1. Preheat oven to 400°F (204°C). Toss zucchini slices in ½ tsp olive oil, salt, and pepper. Roast for 15 minutes.
2. Cook quinoa according to package directions if not already prepared.
3. Sauté shrimp: In a skillet over medium heat, add ½ tsp olive oil, minced garlic, and shrimp. Cook for 2–3 minutes per side until pink and opaque.
4. Squeeze in lemon juice, add zest, and toss shrimp with chopped herbs.
5. Plate with quinoa and roasted zucchini. Sprinkle with red pepper flakes if desired.

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Macros (approx.):
• Calories: 390
• Protein: 38g
• Carbs: 28g
• Fat: 14g
• Fiber: 5g

05/15/2025

MUSCLE-BUILDING BREAKFAST SANDWICH
Power up your morning with this high-protein, macro-balanced beast. Perfect for gains, prep-friendly, and straight-up delicious.

Ingredients:
• 2 slices sprouted grain bread (Ezekiel recommended)
• 1 whole egg + 6 tbsp. egg whites
• 2 oz 96% lean ground beef or turkey
• 1 slice low-fat cheddar cheese (optional)
• 1 tsp olive oil
• Handful spinach or baby arugula

Instructions:
1. Heat a skillet with 1 tsp olive oil.
2. Cook lean ground meat until browned. Set aside.
3. Scramble egg + egg whites in the same pan until fluffy.
4. Toast bread and layer with eggs, spinach, cheese, and ground meat.
5. Press together or grill for a melty finish.

Macros (approx.):
• Calories: 445
• Protein: 41g
• Carbs: 25g
• Fat: 22g
• Fiber: 4g

Save this for your next meal prep or morning refuel!
Tag dan@evolve1 if you try it!

09/22/2024

06/09/2024

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Contact me for info

06/04/2024

Visit my link and don’t miss out on the incredible benefits Daily Greens Plus can do for you.

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05/31/2024

Interested in working with a personal trainer? Perhaps you want some help with your diet. Contact me for more info.

05/06/2024

https://bio.site/Evolvenutritionalcoaching

Dan Champney · ONLINE/VIRTUAL OR IN PERSON NUTRITION COACHING Eating healthy does not need to be complicated or restrictive. You don’t need to starve yourself or deprive yourself of foods you really enjoy. It’s about learning a healthy balance. Not eating foods you really like or not going out ...

02/09/2024

Interested in working with a nutrition coach? Contact me for more info.

02/07/2024