Evolved Meals

Evolved Meals Whole Food Plant Based meal delivery service serving DFW!

03/02/2026

Protein packed, super easy breakfast!!

Hereโ€™s whatโ€™s upโ€ฆ
1 cup plain yogurt
1/3 cup vanilla protein powder
1 banana - sliced
2 tbsp h**p seeds
1/4 ish cup original grain free granola

Almost 50 GRAMS OF PROTEIN in this tiny bowl!

I have tried other brands of plant-based protein powder, and other brands of coconut yogurt. This is my favorite combination!

Let me know if you give it a try!

02/02/2026

PSA๐Ÿ“ฃ

Spices, spices, spices!!
Gimme all the spices.

Tell me your favorite plant based meal at a restaurant!! Give me all the details! What, where, should I go???

HIGH PROTEIN BROWNIES ๐ŸซโœจINGREDIENTSโœจ- 1 can chickpeas (drained)- 1/2 cup almond butter (can sub peanut butter or cashew ...
01/29/2026

HIGH PROTEIN BROWNIES ๐Ÿซ

โœจINGREDIENTSโœจ
- 1 can chickpeas (drained)
- 1/2 cup almond butter (can sub peanut butter or cashew butter)
- 1/2 cup maple syrup
- 1 scoop plant based protein powder ( or are my favs for this)
- 3 tablespoons cacao powder (can sub cocoa powder)
- 1/2 teaspoon salt
- 4 teaspoons vanilla extract
- Handful of chocolate chips (I use brand)

โœจDIRECTIONSโœจ
1. Preheat oven 350F. Line a 6โ€ baking dish wis parchment paper.
2. Combine all ingredients in a food processor and blend until completely smooth. Pour the batter into the prepared baking dish.
3. Sprinkle the top with chocolate chips, bake at 350F for 30 minutes. Allow to cool 10 minutes before serving.

** I use all organic ingredients.

What are some of your favorite โ€œgo-toโ€ snacks?? I like lots of different things depending on my mood! Lately Iโ€™ve been a...
03/11/2025

What are some of your favorite โ€œgo-toโ€ snacks??

I like lots of different things depending on my mood! Lately Iโ€™ve been all about coconut yogurt and berries with homemade granola!!

Give me your favs! Maybe there is something new I need to try!

๐‘ช๐‘จ๐‘น๐‘ฉ๐‘บ... ๐’‚๐’“๐’† ๐’š๐’๐’– ๐’‚๐’‡๐’“๐’‚๐’Š๐’… ๐’๐’‡ ๐’•๐’‰๐’†๐’Ž?For as long as I can remember, I have been told that carbs are bad. โ€œStay away from them...
02/21/2025

๐‘ช๐‘จ๐‘น๐‘ฉ๐‘บ... ๐’‚๐’“๐’† ๐’š๐’๐’– ๐’‚๐’‡๐’“๐’‚๐’Š๐’… ๐’๐’‡ ๐’•๐’‰๐’†๐’Ž?

For as long as I can remember, I have been told that carbs are bad. โ€œStay away from them, they make you fat, they cause diabetesโ€โ€ฆthe list goes on!! And for many years I believed that!! Denying myself these vital, nutrient dense, and might I add, delicious foods!

Once I started diving into our food and became certified in Plant Based Nutrition, I began to realize just how important these foods are to our bodies. Itโ€™s not the carb that you should be avoiding, but what we are taught to put on top of or in the carbโ€ฆ (butter, cheese, oil, etc)

I have watched countless clients add these foods back into their diets only to find they did they not gain weight or get diabetes, but they were thriving!! Feeling more balanced and satiated than ever before!!

Nowโ€ฆ itโ€™s CRITICAL to pay attention to the types of carbs you are consuming. Iโ€™m am strictly talking about ๐™’๐™ƒ๐™Š๐™‡๐™€ ๐™๐™Š๐™Š๐˜ฟ ๐™‹๐™‡๐˜ผ๐™‰๐™ ๐˜ฝ๐˜ผ๐™Ž๐™€๐˜ฟ ๐˜พ๐˜ผ๐™๐˜ฝ๐™Ž. Nothing refined, processed, chemically treated or sugar laden.

Navigating this can be tricky and sometimes overwhelming. If you are feeling confused or stuck in this category, no worries, Iโ€™m here to help!!

Here is a quick list of some of my favorite carbs!!
โ€ข potatoes (ALL KINDS!)
โ€ข oatmeal
โ€ข rice
โ€ข quinoa
โ€ข fruit (ALL KINDS!!)
โ€ข dates
โ€ข beans

What are your favorite carbs???

โœฐ ๐—ก๐—˜๐—ช ๐—ฅ๐—˜๐—–๐—œ๐—ฃ๐—˜ ๐—”๐—Ÿ๐—˜๐—ฅ๐—ง โœฐ๐—–๐—ต๐—ผ๐—ฐ๐—ผ๐—น๐—ฎ๐˜๐—ฒ ๐—–๐—ต๐—ถ๐—ฝ ๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—–๐—ผ๐—ผ๐—ธ๐—ถ๐—ฒ๐—œ๐—ป๐—ด๐—ฟ๐—ฒ๐—ฑ๐—ถ๐—ฒ๐—ป๐˜๐˜€:- 1 can garbanzo beans (rinsed & drained) - 1 cup creamy pe...
02/17/2025

โœฐ ๐—ก๐—˜๐—ช ๐—ฅ๐—˜๐—–๐—œ๐—ฃ๐—˜ ๐—”๐—Ÿ๐—˜๐—ฅ๐—ง โœฐ

๐—–๐—ต๐—ผ๐—ฐ๐—ผ๐—น๐—ฎ๐˜๐—ฒ ๐—–๐—ต๐—ถ๐—ฝ ๐—ฃ๐—ฟ๐—ผ๐˜๐—ฒ๐—ถ๐—ป ๐—–๐—ผ๐—ผ๐—ธ๐—ถ๐—ฒ

๐—œ๐—ป๐—ด๐—ฟ๐—ฒ๐—ฑ๐—ถ๐—ฒ๐—ป๐˜๐˜€:
- 1 can garbanzo beans (rinsed & drained)
- 1 cup creamy peanut butter
- 1/3 cup maple syrup
- 1 tsp vanilla extract
- 1 tsp baking soda
- 1/2 cup chocolate chips
- optional 1/4 tsp salt

๐——๐—ถ๐—ฟ๐—ฒ๐—ฐ๐˜๐—ถ๐—ผ๐—ป๐˜€:
1. Preheat oven 350. Line a baking sheet with parchment paper.
2. Process garbanzo beans in a food processor for about 15 seconds. Alternately mash them with a potato masher.
3. Add chickpeas plus remaining ingredients to a bowl and stir until well combined.
4. Use a cookie scoop (about 1/4 cup) and scoop dough onto baking sheet. Flatten out to look like a cookie.
5. Bake in the oven 10-15 min or until edges are brown.
5. Remove from oven and let cool. ENJOY!!!

๐™๐™ž๐™จ๐™š with the sun, ๐™๐™š๐™จ๐™ฉ with the moonโ€ฆ. For as long as weโ€™ve been on this planet, our bodies have been synced with the s...
01/30/2025

๐™๐™ž๐™จ๐™š with the sun, ๐™๐™š๐™จ๐™ฉ with the moonโ€ฆ.

For as long as weโ€™ve been on this planet, our bodies have been synced with the sun and the moon. Itโ€™s called our circadian rhythm.

As we have progressed as a species and introduced new technologies, we have forgotten what makes us tick at our core. Although they have benefited us in so many ways, weโ€™ve allowed them to take over.

We push ourselves to exhaustion and fatigue. Stay up till all hours of the night. Stress out over things that really are not important. Eat things that are not even real food. Sit around all day starting at computers, phones and tablets. Kill ourselves working 50+ hours a week, craving for the weekend, just so we can kill ourselves with substance abuse. The list goes on.

Our bodies are machines, Build with perfect precision. In order to keep this machine running at its optimum, we must give it what it needs: nourishment on all levels.

And nourishment starts with ๐™Ž๐™‡๐™€๐™€๐™‹!

Like I saidโ€ฆ
๐‘น๐‘ฐ๐‘บ๐‘ฌ ๐‘พ๐‘ฐ๐‘ป๐‘ฏ ๐‘ป๐‘ฏ๐‘ฌ ๐‘บ๐‘ผ๐‘ต ๐ŸŒž, ๐‘น๐‘ฌ๐‘บ๐‘ป ๐‘พ๐‘ฐ๐‘ป๐‘ฏ ๐‘ป๐‘ฏ๐‘ฌ ๐‘ด๐‘ถ๐‘ถ๐‘ต ๐ŸŒ™.

What does sleep look like for you? Are you prioritizing this critical piece to the puzzle or is it pushed to the bottom of your to-do list?? What are ways you can do better in this area?

Here are a few tips:
-set a sleep timer
-go to bed an hour earlier
-put your phone down at least an hour before bed
-create calmness in your bedroom
-create a nighttime routine
-try a relaxing yoga in the evenings
-turn off the TV

These are just a few!! If you are struggling and need help, let me know! Iโ€™d love to help you get some sleep!! ๐Ÿ’–

Craving this delicious Tikka Masala!! This warm and nourishing dish is full of spices that are incredible for the gut an...
01/24/2025

Craving this delicious Tikka Masala!! This warm and nourishing dish is full of spices that are incredible for the gut and immune system. And itโ€™s veggie packed!!

๐™๐™€๐˜พ๐™„๐™‹๐™€:
1 ๐™ค๐™ฃ๐™ž๐™ค๐™ฃ
2 ๐™˜๐™ก๐™ค๐™ซ๐™š๐™จ ๐™œ๐™–๐™ง๐™ก๐™ž๐™˜
1 ๐™ฉ๐™จ๐™ฅ ๐™˜๐™ช๐™ข๐™ž๐™ฃ ๐™ฅ๐™ค๐™ฌ๐™™๐™š๐™ง
1 ๐™ฉ๐™จ๐™ฅ ๐™ฉ๐™ช๐™ง๐™ข๐™š๐™ง๐™ž๐™˜ ๐™ฅ๐™ค๐™ฌ๐™™๐™š๐™ง
1/2 ๐™ฉ๐™จ๐™ฅ ๐™˜๐™ž๐™ฃ๐™ฃ๐™–๐™ข๐™ค๐™ฃ
1 ๐™ฉ๐™จ๐™ฅ ๐™ฅ๐™–๐™ฅ๐™ง๐™ž๐™ ๐™–
1 ๐™ฉ๐™จ๐™ฅ ๐™จ๐™–๐™ก๐™ฉ
1 ๐™ฉ๐™—๐™จ๐™ฅ ๐™œ๐™–๐™ง๐™–๐™ข ๐™ข๐™–๐™จ๐™–๐™ก๐™–
1 ๐™ก๐™ง๐™œ ๐™˜๐™–๐™ฃ ๐™™๐™ž๐™˜๐™š๐™™ ๐™ฉ๐™ค๐™ข๐™–๐™ฉ๐™ค๐™š๐™จ
1 ๐™˜๐™–๐™ฃ ๐™ฉ๐™ค๐™ข๐™–๐™ฉ๐™ค ๐™จ๐™–๐™ช๐™˜๐™š
4 ๐™ค๐™ฏ ๐™˜๐™ค๐™ฃ๐™ฉ๐™–๐™ž๐™ฃ๐™š๐™ง ๐™˜๐™ค๐™˜๐™ค๐™ฃ๐™ช๐™ฉ ๐™ฎ๐™ค๐™ช๐™œ๐™ช๐™ง๐™ฉ (๐™„ ๐™ช๐™จ๐™š๐™™ )
1 ๐™˜๐™–๐™ฃ ๐™ก๐™ž๐™œ๐™๐™ฉ ๐™˜๐™ค๐™˜๐™ค๐™ฃ๐™ช๐™ฉ ๐™ข๐™ž๐™ก๐™ 
1 ๐™จ๐™ข ๐™๐™š๐™–๐™™ ๐™˜๐™–๐™ช๐™ก๐™ž๐™›๐™ก๐™ค๐™ฌ๐™š๐™ง, ๐™˜๐™๐™ค๐™ฅ๐™ฅ๐™š๐™จ ๐™ž๐™ฃ๐™ฉ๐™ค ๐™—๐™ž๐™ฉ๐™š ๐™จ๐™ž๐™ฏ๐™š๐™™ ๐™ฅ๐™ž๐™š๐™˜๐™š๐™จ
3 ๐™ก๐™ง๐™œ ๐™˜๐™–๐™ง๐™ง๐™ค๐™ฉ๐™จ, ๐™™๐™ž๐™˜๐™š๐™™
1 ๐™˜๐™–๐™ฃ ๐™˜๐™๐™ž๐™˜๐™ ๐™ฅ๐™š๐™–๐™จ, ๐™™๐™ง๐™–๐™ž๐™ฃ๐™š๐™™ ๐™–๐™ฃ๐™™ ๐™ง๐™ž๐™ฃ๐™จ๐™š๐™™
1 ๐™˜๐™ช๐™ฅ ๐™›๐™ง๐™ค๐™ฏ๐™š๐™ฃ ๐™ฅ๐™š๐™–๐™จ
๐˜พ๐™ž๐™ก๐™–๐™ฃ๐™ฉ๐™ง๐™ค, ๐™—๐™–๐™จ๐™ข๐™–๐™ฉ๐™ž ๐™ง๐™ž๐™˜๐™š & ๐™จ๐™ฅ๐™ง๐™ค๐™ช๐™ฉ๐™จ ๐™›๐™ค๐™ง ๐™จ๐™š๐™ง๐™ซ๐™ž๐™ฃ๐™œ

๐™€๐™ฃ๐™Ÿ๐™ค๐™ฎ!!

Put a little love in your heart! My 40s have made me realize a part of myself that I never knew existed. A part that wan...
01/23/2025

Put a little love in your heart!

My 40s have made me realize a part of myself that I never knew existed. A part that wanted to surface for so long but I never gave it the chance. Iโ€™ve always been a giver, a true helper by nature. But in the last few years and more so in the last year, the fire inside me to give and help has been igniting.

With the help of some incredible friends, I have learned to lean into this! Seeing this unfold inside me has been something so wondrous to witness and I am so excited to see where this takes me!

What I can tell you is thisโ€ฆ when you surround yourself with likeminded humans, something so magical happens. There is this force of power so strong that together, anything is possible. And once you feel this you never want to stop the feeling!

In these uncertain times, I urge you to look for the helpers (as Mr Rogers would say) and lean into them. Find something that fuels your souls and fills your heart. For me that has been volunteering , spreading the word and education on homelessness, and helping foster kids along with my continued advocacy for the planet and all animals!!

If any of these things spark curiosity, Iโ€™m happy to share more!!!

Respecting your body means treating it with kindness and care, meeting its needs. This includes but is not limited to ea...
01/21/2025

Respecting your body means treating it with kindness and care, meeting its needs. This includes but is not limited to eating well, moving regularly and getting enough rest. To me, these are the 3 main pillars to wellness.

Are you intentional in each of these areas or do you struggle? We often look down on ourselves when we struggle, but the real flex here is knowing you are not alone. We ALL struggle to keep the balance and intention.

If you find it harder to do these things and would like some help, Let me know!! Iโ€™d love to help! You can sign up for a complimentary discovery call in my bio!! Canโ€™t wait to help you on your wellness journey! ๐Ÿค Jess

If youโ€™re new here, HI!! Iโ€™m Jess, Thanks so much for stopping by!! Learn all about me and everything I offer over at my...
01/10/2025

If youโ€™re new here, HI!! Iโ€™m Jess, Thanks so much for stopping by!!

Learn all about me and everything I offer over at my website! The link is in my bio!

And.. if you are interested in any of my services, I offer a complementary discovery call!! Please let me know how I can help you in your wellness journey!!

RECIPE ALERT!!! ๐ŸฒOk, you askedโ€ฆ I deliver!!! ๐™’๐™ƒ๐™„๐™๐™€ ๐˜ฝ๐™€๐˜ผ๐™‰ ๐˜พ๐™ƒ๐™„๐™‡๐™„Ingredients: 1 medium white onion, chopped 2 celery stalks,...
01/07/2025

RECIPE ALERT!!! ๐Ÿฒ

Ok, you askedโ€ฆ I deliver!!!

๐™’๐™ƒ๐™„๐™๐™€ ๐˜ฝ๐™€๐˜ผ๐™‰ ๐˜พ๐™ƒ๐™„๐™‡๐™„
Ingredients:
1 medium white onion, chopped
2 celery stalks, chopped
1 green bell pepper, diced small
1 poblano pepper, diced small
1 jalapeรฑo pepper, diced small
3 garlic cloves, finely chopped
2 tbsp flour of your choice (I used organic oat flour)
1 tsp cumin powder
3 tsp chili powder
1 tsp onion powder
1 can cannellini beans
1 can garbanzo beans
1 cup veggie broth, plus a little extra for sautรฉing veggies
1 4oz can green chilies
1/3 cup raw cashews
1 cup hot water
Salt & pepper to taste
Optional** 1 cup corn kernels

Toppings:
Cilantro
Crispy tortilla strips (I used almond flour tortillas)

Directions:
- Heat a large pot on medium-high heat, add in onion and a splash of veggie broth to prevent sticking. Cook until fragrant.
- Add garlic, celery, green bell pepper, poblano and jalapeรฑo and cook for approximately 5 min or until veggies are tender.
- Add the four, cumin, chili powder, salt & pepper. Mix until all the veggies are coated. Add in the beans, corn if using, veggie broth and can of chilies. Mix well. Bring to a boil, reduce heat and simmer for 15-20 minutes.
- While the chili is cooking, add the cashews and hot water to a high-speed blender and blend for approximately 60 seconds or until completely smooth.
- When there is 5 min left on your timer, pour cashew cream into the pot and mix together. If you like your chili thicker, continue to cook until it reaches your desired thickness.
- Serve with chopped cilantro and crispy tortilla strips or chips. ENJOY!

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Houston, TX

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