I seem to be unable to find out myself, but is there a way to check your progress after achieving the milestone to reach the next stage? For example, if during cell phase I get enough to move to land, but I want to check if I am following the correct diet.
The way to check your history before evolving is to hit the t button. This brings up the species history. Once you are done looking, hit the t button again. This is the only way not to be locked in to evolving. However, if you like the current arrangement, you can go ahead and evolve.
There is nothing preventing you from saving, evolving to the next phase, and, if you got a dissatisfaction result, reload your save game.
There is no way to view your progression without forcing evolution. The only solution I can think of is view your progression before you reach your evolution goal, and modify your diet/behavior as such