Stoic Physique — Meal Planner

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‹ Chris McDaniel

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1809cal188P118C65F

1789cal190P120C61F

1735cal196P114C55F

1806cal189P123C62F

2388cal203P241C68F

1791cal187P146C51F

1703cal185P117C55F

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

225cal28P17C5F7fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Fresh/Frozen Mixed Berries	grams	18	0	4	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4

Meal Total

270cal29P25C6F9fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4

Meal Total

262cal29P23C6F8fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4

Meal Total

270cal29P25C6F9fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4

Meal Total

318cal29P37C6F11fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Fresh/Frozen Mixed Berries	grams	112	1	24	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4

Meal Total

312cal28P23C12F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

304cal28P12C16F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	38	9	1	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

286cal14P8C22F5fib

Food	Qty		Cal	P	C	F
⠿Egg - Large (Hard Boiled)		egg	150	13	1	11
⠿Avocado (Single)		medium (~150 g edible)	132	2	6	11

Meal Total

286cal14P8C22F5fib

Food	Qty		Cal	P	C	F
⠿Egg - Large (Hard Boiled)		egg	150	13	1	11
⠿Avocado (Single)		medium (~150 g edible)	132	2	6	11

Meal Total

183cal21P9C7F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Egg - Large (Hard Boiled)		egg	75	6	1	5

Meal Total

232cal23P8C12F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1
⠿Egg - Large (Hard Boiled)		egg	150	13	1	11

Meal Total

232cal23P8C12F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1
⠿Egg - Large (Hard Boiled)		egg	150	13	1	11

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

350cal51P23C6F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (cooked)(Gm)	g	70	1	16	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

366cal51P27C6F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

398cal52P34C6F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (cooked)(Gm)	g	114	2	26	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

376cal45P22C12F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Potatoes (gm)(Cooked)	grams	71	2	16	0
⠿Mixed Vegetables (Your Choice)	grams	28	1	6	0

Meal Total

528cal49P56C12F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Potatoes (gm)(Cooked)	grams	223	5	50	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

279cal37P26C3F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	206	35	17	0
⠿Granola		grams	71	2	10	3

Meal Total

325cal38P32C5F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	206	35	17	0
⠿Granola		grams	118	3	16	5

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

197cal16P31C1F5fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	112	1	24	1

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

536cal59P21C24F4fib

Food		Cal	P	C	F
🍽 Steak & - Side Salad
⠿Flank Steak - (Cooked)	oz	355	55	0	15
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	18	1	4	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	72	0	0	8

Meal Total

455cal60P11C19F3fib

Food		Cal	P	C	F
🍽 Salmon & - Spinach & Tomato Side Salad
⠿Salmon (Cooked)	oz	350	56	0	14
⠿Spinach (Gm)	g	17	2	2	0
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Balsamic Vinegar	grams	7	0	2	0
⠿Olive Oil	g	36	0	0	4
⠿Pumpkin Seeds	g	19	1	2	1
⠿Dry Spices (Your Choice)	serving	0	0	0	0

Meal Total

510cal58P11C26F3fib

Food		Cal	P	C	F
🍽 Chicken/Rice & - Caesar Side Salad
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	42	3	7	1
⠿Shredded Parmesan Cheese	grams	51	6	0	3
⠿Lite Caesar Dressing By Newman'S Own	grams	66	1	2	6
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Olive Oil	g	90	0	0	10

Meal Total

472cal53P11C24F7fib

Food		Cal	P	C	F
🍽 Air-Fried Salmon Power Bowl
⠿Baby Spinach	grams	11	1	1	0
⠿Chickpeas (Canned)(Drained)	g	43	2	7	1
⠿Olive Oil	g	72	0	0	8
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Sesame Seeds	g	34	1	1	3
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Primal Balsamic Vinaigrette	ml	3	0	0	0
⠿Salmon (Cooked)	oz	300	48	0	12

Meal Total

626cal60P38C26F11fib

Food		Cal	P	C	F
🍽 Chicken Power Bowl
⠿Olive Oil	g	81	0	0	9
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Sesame Seeds	g	61	2	1	6
⠿Poppy Seed	grams	26	1	1	2
⠿Spinach (Gm)	g	36	3	4	1
⠿Strawberries	g	72	1	15	1
⠿Chickpeas (Canned)(Drained)	g	100	5	16	2
⠿Grilled Chicken (Oz)	oz	246	48	0	6

Meal Total

523cal56P32C19F9fib

Food		Cal	P	C	F
🍽 Steak Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	27	0	7	0
⠿Black Beans (Boiled)	grams	39	3	7	0
⠿Corn (canned)	grams	15	1	3	0
⠿Salsa	grams	20	1	4	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Olive Oil	g	72	0	0	8

Meal Total

480cal53P31C16F8fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (Gm)(Uncooked)	grams	75	2	17	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	90	0	0	10
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lemon Juice	g	1	0	0	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

294cal21P30C10F0fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	126	17	8	3
⠿Granola		grams	166	4	22	7

Meal Total

264cal23P25C8F0fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	146	20	9	3
⠿Granola		grams	118	3	16	5

Meal Total

383cal25P46C11F3fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	146	20	9	3
⠿Granola	grams	166	4	22	7
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

220cal26P20C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	188	26	12	4
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

241cal27P22C5F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	188	26	12	4
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1