Your EvolveYou Nutrition Guide

The food that we eat can transform our lives. When we eat well we feel more energised, our mental wellbeing improves and we’re able to reach and maintain our health and fitness goals. But what does eating well actually mean?

With so many mixed messages on how to eat and what’s good for us, it’s no wonder that we’re left feeling overwhelmed and confused. Familia, we’re putting a stop to that confusion right now, as this nutrition guide is designed to help you take back control as you fuel your goals.  We promise no fad diets, no restrictions as you’ll learn how to enjoy food with tasty tips to transform your body and your mindset. Ready to feel amazing? Let’s go!

Understanding Macros

We bet you’ve heard the term ‘macros’ before, but what are they exactly? Macros is short for the word macronutrient, meaning that our bodies need large amounts of them to keep us healthy, strong and functioning. The three macronutrients are protein, carbohydrates and fat and each has a specific role, therefore it’s essential that we ensure a good balance for optimal health and results that last.  

The Power of Protein

Protein is the building blocks for not only our muscles but for all our cells too.
From our hair, organs and even our bones, protein plays a key role in functions such as:

✔️ Growth
✔️ Repair
✔️ Immunity
✔️ Hormone production

Protein also has the biggest thermic effect over fat and carbs, meaning that it takes more energy to break down protein and therefore boosts your metabolism! If your goals are to lose fat and strengthen your muscles, it’s then a great idea to prioritise protein with every meal and snack to support you in your journey. Great sources of protein include:

  • Chicken breast
  • Eggs
  • Fish
  • Tofu
  • Legumes
  • Greek yogurt

Crucial Carbs

Carbohydrates are our bodies' primary source of energy. Not only do they fuel our workouts and performance, but they also play a crucial role in feeding essential organs like our brain, central nervous system and kidneys. There are two main types of carbohydrates: simple and complex. Simply put, simple carbs give you energy very quickly, whereas complex carbs take longer to digest, so they give you energy at a slower and more sustained rate.


Complex carbs | Whole grains, legumes and starchy and non-starchy veggies.

Simple carbs | are found in everything from fruit and dairy to baked goods and table sugar.

It’s crucial to remember that no food is ‘good or bad’ and balance is best. All foods can serve their purpose from time to time. That being said, for best results aim to focus on complex carbs in your main meals to keep your energy and blood sugar levels balanced. This will help you stay focused and conquer your cravings. On the other hand save your simple carbs like a banana for a pre workout to maximise that quick released energy, or those sweets for an occasional treat.

Fabulous Fat

Our third and final macro is fat. Fat, like carbs is also a very important source of energy, but it also plays an essential role to:

✔️Keep our bodies and organs warm
✔️Promote healthy brain function
✔️Regulate hormones
✔️Essential for vitamins A, D and K to be absorbed

✔️Reproductive health

Great sources of healthy fat are:

  • Olive oil
  • Avocado
  • Oily fish like salmon and tuna
  • Nuts
  • Seeds

Fat is very dense in energy, meaning a little goes a long way. So if your goal again is fat loss, just be mindful about your portion size.

The rule of thumb tip: A healthy serving for most fats like peanut butter, olive oil, seeds etc is around 1 thumb for women

Perfect Your Portion

Speaking of portion size, when it comes to reaching your goals portion size is key.  If you want a healthy and happy body with results that last,  it’s fundamental to make sure you’re eating enough to fuel your performance, nourish your body and to help your body repair and recover. We’ve just seen how important each macro is, so let’s give you a ‘handy’ guide to portion sizes to let nothing stop you from reaching your goals.

Your Perfect Plate

Using your hand you can personalise your portion to ensure you’re getting the right amount of the different macros to fuel and nourish your body. To create your perfect plate, here are some more of our top tips:

✔️ Choose wholefoods over processed foods
✔️ Aim to cook your meals from scratch
✔️ Limit the use of creamy and salad dressings
✔️ Eat a variety of veg to fill your belly with nutrients

Simple Swaps

With any changes that you make to your lifestyle, it’s really important that they are attainable, so that they don’t overwhelm you. Familia, we want you feeling healthy, happy and confident as you transform with us. One of the easiest and most effective things you can do to achieve big results is add in a few simple swaps here and there:

Swap this for that

Juice ➡️ Water

Cream ➡️ Greek yogurt

Dried fruit ➡️ Fresh/frozen fruit

Fried foods ➡️ Boil, steam, bake or grilled foods

Cocktails ➡️ Wine

Latte ➡️ Americano

Creamy sauces ➡️ Tomato based sauces

Prep for Success

We hope by now you’re starting to feel more confident with what makes a healthy meal, but what about your hectic schedule? With work, social events and getting that workout in, it can feel stressful and overwhelming trying to make fresh, home cooked meals. Sis, we get it! That’s why we’re here to guide you with how to prep for success, so that you can always fuel your goals.

1. Plan

Good planning can help you reduce stress, food waste and money! Grab a pen and paper and write down your meals and a shopping list for the week. (Remember the EvolveYou app already does this for you 😉)

2. Shop

Set aside some time in your week where you can do a big shop as you follow your list you created earlier to help you avoid any unnecessary and impulse buys

Top tip: Invest in some reusable tupperware to store your yummy meals

3. Spice up your life

Simple seasonings like garlic, herbs and chilli can make or break meals! It’s important to enjoy the foods you eat, so invest in some spice to make your meals yummy and delicious.

4. Bulk cook

Bulk cooking is a great way to save time and money. Tray bakes and one-pots can make your life easier and save you time. We have plenty of these kinds of recipes in the app!

Top tip: Choose your favourite meals from the app and bulk cook them. That way you will have enough to grab and go whatever day of the week!

5. Box it up

When everything is cooked, box it up, so that it’s ready to grab and go! Lunch at work no problem! Busy day of meetings as you work from home, sis just grab that container.

Balance is Best

When it comes to nutrition,  it’s essential to do it in a balanced way. It’s no good if you’re feeling tired all the time, feeling anxious that you’ve enjoyed a slice of cake with friends or continuously being too hard on yourself. Being truly healthy means looking after yourself physically, mentally and emotionally. It means taking rest time when you need it, enjoying a meal of your choice with a loved one once in a while and showing yourself kindness and compassion. To transform your life, be your biggest cheerleader and do this for you. Remember sis, we got you!

Author

Alice Fontecilla

Alice Fontecilla is an author at EvolveYou