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eat evolved I am a certified FRN plant-based nutrition coach and movement specialist looking to empower and inspire you to live your best life!

I believe in lifestyle as medicine and food is the foundation.

🍎 follow for easy recipes, education, and inspiration!

My lower back went into severe spasms last week, and suddenly I couldn't teach, couldn't walk, couldn't do much of anyth...
10/08/2026

My lower back went into severe spasms last week, and suddenly I couldn't teach, couldn't walk, couldn't do much of anything besides lie there and breathe.

Thank you, meds, for taking the edge off the acute stuff. I saw my doctor, and her orders are more rest. So that's the plan, whether I like it or not. 😅

Feeling pretty frustrated honestly, but here's what I know I can control: what's on my plate and the story I tell myself.

Once again, overnight oats to the rescue!

And I truly believe every setback, every challenge, makes me stronger. I'll learn from this. I will evolve. 🌱

So I went back to my habits: wholesome plant-based food, a good book, and leaning on the friends and family who've got my back (even when mine doesn't). 😉

James Clear said it best: "When the world seems uncontrollable, focus on what you can control. Return to your habits."

What's the one habit (or healthy food) you return to when life goes sideways? Tell me below 👇

And if you want, follow me over at eat evolved for plant-based habits, real-life wellness, and a little attitude... I'm just getting started. 💚

09/26/2026

Why are my smoothies always green?

Why not? 🥬

Greens are one of the most powerfully potent plant foods on the planet (ha, try saying that five times fast!) — packed with antioxidants, anti-inflammatory compounds, and nutrients most of us just aren't getting enough of day to day.

Hence: the green smoothie. 💚💪

Pack 'em in — the more the better. I promise your berries will still blend in and mask the taste, so you'll barely notice the greens (if at all).

But what you WILL notice?

Energy. Alertness. Feeling fantastic. ⚡

So go on — get some greens in that smoothie today.

Tell me, what's your go-to green smoothie combo? Drop your favorite mix below 👇

Cheers 🥂

09/25/2026

At 48, I don't want to be 28. Or even 38, thank you. I've earned every damn year and I'm proud of it.

But I DO want to be 58, 68, 78, 88, 98, even 108.

We can't go back, but we can protect and create our future self. And the best way we know for the longest, healthiest life is simple, sustainable habits that stack.

And it's starts with Plants. 🥬🍍🍅

Add in daily movement. Sleep. Laughter and connection. Love.

Ready to start stacking? Ready to make future you happy?

Follow me for more plant-powered inspiration ✨️

Most of us grew up believing cancer is just bad luck. or that if it "runs in the family," it's only a matter of time. I ...
09/19/2026

Most of us grew up believing cancer is just bad luck. or that if it "runs in the family," it's only a matter of time. I certainly thought this too.

But the research tells a more hopeful story: up to 90% of cancer risk is linked to lifestyle and environment, not the genes we were born with. 🍎

This is really GOOD NEWS!

It means we have way more say than we were ever taught, and what's on your plate is one of the biggest levers we get to pull.

*Important note here guys, this is in no way meant to shame anyone dealing with cancer or illness...lots of love to you! This is merely to offer hope and action ok? ❤️

If you want to go deeper, my alma mater is airing their FREE Food Revolution Summit docuseries this week, and today's (9/19) episode (Ep. 4) is Cancer, Unmasked. it digs into how food influences cancer risk, from IGF-1 and hormones to the foods that offer the strongest protection.

👉 link to watch free (each episode is only free for about a day, so don't sleep on it!)
https://community.foodrevolution.org/products/frs-2026-ep/frs26-cancer-unmasked-prevention-resilience-and-hope

follow along .eatevolved for more. and if you're curious about working together, my DMs are open 💜

save this + send it to someone who needs to hear it


09/18/2026

Go ahead. Eat a brownie for breakfast. Be a little rebellious 😈 But...Make it count!

These tasty plant-based treats offer serious nutrients per serving, with none of the guilt.

Bananas, almond butter, and cacao are all excellent sources of potassium — hello healthy blood pressure. ❤️

Rich in antioxidants and vitamins, they lower inflammation and support heart, brain, and immune health, protect your cells from oxidative stress, and support glowing skin.

What's NOT to love?? Miss your eggs and dairy yet? Not me.

Eat without shame. Pair with a big glass of fortified almond milk and you're at 500mg+ calcium — almost half of what you need for the day if you're a woman 40+. Boom.

Approx nutrition per square: ~6g protein, 5g fiber, 1.4mg iron (~8%), ~10g fat (under 1g saturated — all the good plant fats).

One square is great. Two is also great. I don't make the rules, I just eat the brownies.

🍫 Want the recipe? Comment "BROWNIE" and I'll send it your way.

Cheers friends. Eat more plants.

--Amanda

08/29/2026

Cozy fall vibes..vegan pumpkin cinnamon sugar donut muffins!!

Who says vegans can't have it all?? Not this mama.

Here in Michigan we love a good pumpkin donut in the fall. Inspired on this cool morning I whipped up this easy vegan recipe, baked them in a donut shaped pan, and voila!

Give it a go, you won't be disappointed.

Recipe inspired by

All in one bowl, no time to mess around:

Measure and mix all the dry ingredients in a big bowl.

2 cups flour (I mix in about half whole wheat)
1/2 c white sugar
1/2 c brown sugar
1 T pumpkin spice
1 1/2 tsp cinnamon
1 tsp baking powder
1/2 tsp baking soda
1/2 tsp salt

The wet stuff:
1 1/4 c pumpkin puree
1/2 c plant milk (soy is best IMO)
1 T apple c***r vinegar
2 tsp vanilla
1/3 c veg oil (any neutral oil)

Before you open your pumpkin puree can...

Measure your 1/2c plant milk and add in the 1 T vinegar so it begins to curdle and make "buttermilk", add the 1 tsp vanilla to the milk too while you're at it.

Then add 1 1/2 c pumpkin to the dry mix. Fold in the milk combo to the dry mix. And then using that same measuring cup add 1/3 c vegetable oil.

Done. Mix well pour into the donut molds.

Bake at 375 for about 15 mins

They are done when a toothpick comes out clean. Mix up a little cinnamon sugar in a shallow wide bowl. While still warm, pop the donuts out of the pan and swirl them in the sugar mix!

Pair with coffee and/or c***r, cheers!

08/21/2026

I let self-doubt run my life for way too long. Anyone else?

"Maybe next year." "I can't afford it." "Everyone else is already doing this, and doing it better — why bother."

Then I took a chance. I asked my parents for financial help, I put in the work, I got certified... and the doubt came right back.

Can I actually be a coach? Who's going to pay me when others already have thriving businesses doing this exact thing?

But I did it anyway. Built the business. Put together the forms. Bet on "what if."

Today: 4 clients. My first official session, booked on the calendar.

It feels BADASS.

Here's the part that's going to sound wild — none of this happens without the first scary step I took 3 years ago, when I told my family I was going vegan.

That's when I learned what it feels like to live in alignment with my values. And when your actions match your values 100%, you become limitless. Nothing left to fear. You become the person you doubted you could be.

This is what Eat Evolved is all about — thriving, powered by plants, confident in the future we're building. Stick around, friends. We're just getting started. 🌱❤️👊

Your future is shaped by the habits you repeat, not just the goals you set. Ready to make a change, but stuck with some ...
08/20/2026

Your future is shaped by the habits you repeat, not just the goals you set.

Ready to make a change, but stuck with some bad habits?

Swipe to discover 4 easy ways to break bad eating habits and step into a healthier lifestyle. 🍏✨

Follow me amanda.eatevolved for more tips and inspiration on living your best plant-powered life! 👊

08/06/2026

Overnight Oats On the Go!!!!🚗🥣

Early HIIT + an extra class today = one hour to eat between the two. So I grabbed a jar from the fridge, threw it in a lunch bag with a spoon, and called it breakfast.

No stress, no thinking, no "what am I going to eat" spiral. Just a portioned, protein + antioxidant packed meal that was already done.

This is the whole point of Eat Evolved — plant-powered habits that work with your actual life, not against it.

👉 Head to eatevolvednutrition.com for my free Plant-Powered Overnight Oats (3 ways) PDF, and you'll be on the list for first access to upcoming coaching programs too.

Cheers guys-Amanda ❤️

I just made breakfast for the next two days and it took me less time than reading this entire post 😘Two jars of overnigh...
07/17/2026

I just made breakfast for the next two days and it took me less time than reading this entire post 😘

Two jars of overnight oats loaded with everything women actually need —
🦴 calcium + manganese for strong bones
💪 25g plant-based protein for muscle support
⚡ 19g fiber for steady all-day energy
🫐 fresh Michigan blueberries because it's peak season and I'm not wasting that!!

Literally stir, refrigerate, sleep, eat. That's it.

No morning chaos. No 10am hunger pains. No regrets.

This is what Eat Evolved looks like on a Thursday night. 🌱

I'm wrapping up my plant-based nutrition coaching certification and I'm looking for women who are ready to make real, sustainable changes — without overhauling their entire life.
Sound like you? DM me. 📩

Recipe is in the comments for now 👇😁

Cheers friends, Amanda

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Grand Haven, MI
49417

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