Stoic Physique — Meal Planner

Loading…

‹ Mark Greenbaum

📄 Client PDF

Days run left → right · scroll to see the full week

2012cal203P192C48F

2012cal195P191C52F

2004cal201P192C48F

2012cal203P192C48F

Meal Total

242cal26P30C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

242cal26P30C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

242cal26P30C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

242cal26P30C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

242cal26P30C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

242cal26P30C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

242cal26P30C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

265cal33P31C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Blueberries	g	64	1	15	0
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

265cal33P31C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Blueberries	g	64	1	15	0
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

265cal33P31C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Blueberries	g	64	1	15	0
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

265cal33P31C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Blueberries	g	64	1	15	0
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

265cal33P31C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Blueberries	g	64	1	15	0
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

265cal33P31C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Blueberries	g	64	1	15	0
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

265cal33P31C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Blueberries	g	64	1	15	0
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

624cal54P66C16F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

624cal54P66C16F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

634cal56P62C18F10fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	264	48	0	8
⠿Potatoes (gm)(Cooked)	grams	232	5	52	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	90	0	0	10

Meal Total

634cal56P62C18F10fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	264	48	0	8
⠿Potatoes (gm)(Cooked)	grams	232	5	52	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	90	0	0	10

Meal Total

622cal58P66C14F8fib

Food		Cal	P	C	F
⠿Cod - Cooked (Oz)	oz	226	52	0	2
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	108	0	0	12

Meal Total

622cal58P66C14F8fib

Food		Cal	P	C	F
⠿Cod - Cooked (Oz)	oz	226	52	0	2
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	108	0	0	12

Meal Total

624cal54P66C16F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

209cal26P15C5F1fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5
⠿Blueberries		g	32	0	7	0

Meal Total

209cal26P15C5F1fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5
⠿Blueberries		g	32	0	7	0

Meal Total

209cal26P15C5F1fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5
⠿Blueberries		g	32	0	7	0

Meal Total

209cal26P15C5F1fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5
⠿Blueberries		g	32	0	7	0

Meal Total

209cal26P15C5F1fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5
⠿Blueberries		g	32	0	7	0

Meal Total

209cal26P15C5F1fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5
⠿Blueberries		g	32	0	7	0

Meal Total

209cal26P15C5F1fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5
⠿Blueberries		g	32	0	7	0

Meal Total

672cal64P50C24F11fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Kerrygold Butter	grams	106	0	0	12

Meal Total

672cal64P50C24F11fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Kerrygold Butter	grams	106	0	0	12

Meal Total

662cal54P53C26F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	108	0	0	12

Meal Total

662cal54P53C26F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	108	0	0	12

Meal Total

666cal58P50C26F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0
⠿Olive Oil	g	108	0	0	12

Meal Total

666cal58P50C26F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0
⠿Olive Oil	g	108	0	0	12

Meal Total

672cal64P50C24F11fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Kerrygold Butter	grams	106	0	0	12