Stoic Physique — Meal Planner

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‹ Brian Boots

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2013cal182P157C73F

1958cal203P147C62F

1979cal207P146C63F

1965cal188P148C69F

1978cal190P147C70F

1985cal193P121C81F

1978cal190P120C82F

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

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

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

112cal1P27C0F3fib

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

Meal Total

239cal25P10C11F0fib

Food	Qty		Cal	P	C	F
⠿Egg - Large (Hard Boiled)		egg	150	13	1	11
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

239cal25P10C11F0fib

Food	Qty		Cal	P	C	F
⠿Egg - Large (Hard Boiled)		egg	150	13	1	11
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

239cal25P10C11F0fib

Food	Qty		Cal	P	C	F
⠿Egg - Large (Hard Boiled)		egg	150	13	1	11
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

239cal25P10C11F0fib

Food	Qty		Cal	P	C	F
⠿Egg - Large (Hard Boiled)		egg	150	13	1	11
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

239cal25P10C11F0fib

Food	Qty		Cal	P	C	F
⠿Egg - Large (Hard Boiled)		egg	150	13	1	11
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

246cal20P1C18F0fib

Food	Qty		Cal	P	C	F
⠿Egg (Large)		egg	150	13	1	11
⠿Bacon		slice(s)	91	7	0	7

Meal Total

246cal20P1C18F0fib

Food	Qty		Cal	P	C	F
⠿Egg (Large)		egg	150	13	1	11
⠿Bacon		slice(s)	91	7	0	7

Meal Total

493cal37P21C29F4fib

Food		Cal	P	C	F
🍽 Skirt Steak & - Side Salad
⠿Skirt Steak - Cooked	oz	313	33	0	20
⠿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

445cal52P21C17F4fib

Food		Cal	P	C	F
🍽 Blackened Chicken & - Side Salad
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿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	90	0	0	10

Meal Total

421cal55P21C13F4fib

Food		Cal	P	C	F
🍽 Side Salad
⠿Whole Foods - Lemon Rosemary Chicken (Prepared Foods)	oz	248	51	0	5
⠿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

475cal37P21C27F4fib

Food		Cal	P	C	F
🍽 Chipotle lime Steak & - Side Salad
⠿Skirt Steak - Cooked	oz	313	33	0	20
⠿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	54	0	0	6

Meal Total

414cal37P26C18F4fib

Food		Cal	P	C	F
🍽 Side Salad
⠿Grilled Pork Tenderloin (BB)	serving	251	33	5	11
⠿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	54	0	0	6

Meal Total

421cal43P15C21F6fib

Food		Cal	P	C	F
🍽 Chicken Avocado Salad
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	23	1	5	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	45	0	0	5
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

421cal43P15C21F6fib

Food		Cal	P	C	F
🍽 Chicken Avocado Salad
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	23	1	5	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	45	0	0	5
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

251cal32P15C7F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿A2/A2 - 2% Milk		ml	125	8	12	5

Meal Total

251cal32P15C7F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿A2/A2 - 2% Milk		ml	125	8	12	5

Meal Total

251cal32P15C7F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿A2/A2 - 2% Milk		ml	125	8	12	5

Meal Total

251cal32P15C7F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿A2/A2 - 2% Milk		ml	125	8	12	5

Meal Total

251cal32P15C7F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿A2/A2 - 2% Milk		ml	125	8	12	5

Meal Total

251cal32P15C7F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿A2/A2 - 2% Milk		ml	125	8	12	5

Meal Total

251cal32P15C7F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿A2/A2 - 2% Milk		ml	125	8	12	5

Meal Total

714cal65P64C22F11fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	39	3	7	0
⠿Corn (canned)	grams	31	1	6	1
⠿Salsa	grams	34	2	7	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
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Olive Oil	g	45	0	0	5

Meal Total

748cal75P58C24F9fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	33	2	5	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	135	0	0	15
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿White Rice (Cooked)	grams	151	2	35	0

Meal Total

752cal72P53C28F31fib

Food		Cal	P	C	F
🍽 Ginger Garlic Steak Stir Fry
⠿Flank Steak - (Cooked)	oz	405	63	0	17
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Bell Pepper	g	31	1	6	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Garlic	g	12	1	3	0
⠿Ginger (Ground)(tsp)	tsp	7	0	1	0
⠿Sesame Oil (Tsp)	tsp	90	0	0	10

Meal Total

684cal71P55C20F11fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Sweet Potato (Gm)(Uncooked)	grams	188	4	42	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	108	0	0	12
⠿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

742cal69P49C30F4fib

Food		Cal	P	C	F
🍽 Korean Ground Beef Rice Bowl
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Sesame Oil	g	72	0	0	8
⠿Garlic Clove	clove	5	0	1	0
⠿Honey	g	33	0	8	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Ginger (Ground)(tsp)	tsp	4	0	1	0
⠿Crushed Red Pepper Flakes	tsp	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Green Onion	cup	10	1	2	0
⠿Sesame Seeds	g	34	1	1	3
⠿93/7 Lean Ground Beef (Cooked)	oz	414	63	0	18

Meal Total

751cal75P43C31F7fib

Food		Cal	P	C	F
🍽 Steak Hummus Bowl
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Sabra Classic Hummus	grams	95	2	6	7
⠿Baby Spinach	grams	10	1	1	0
⠿Olive Oil	g	45	0	0	5
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Filet Mignon (Cooked)	oz	446	69	0	19

Meal Total

748cal72P43C32F7fib

Food		Cal	P	C	F
🍽 Salmon Stir Fry
⠿Onion (Gm)	g	26	1	6	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	25	2	4	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Olive Oil	g	135	0	0	15
⠿Salmon (Cooked)	oz	400	64	0	16
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

204cal22P20C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

163cal18P16C3F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	126	17	8	3
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

204cal22P20C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

204cal22P20C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	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

204cal22P20C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

200cal22P19C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	41	1	9	1