Stoic Physique — Meal Planner

Loading…

‹ Bill Nahill

📄 Client PDF

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

1542cal138P144C46F

1536cal144P141C44F

2063cal150P251C51F

1555cal154P147C39F

1554cal149P136C46F

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

170cal25P13C2F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

170cal25P13C2F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

170cal25P13C2F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

259cal26P32C3F6fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries		grams	134	2	29	2

Meal Total

170cal25P13C2F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

170cal25P13C2F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

170cal25P13C2F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

395cal41P24C15F4fib

Food		Cal	P	C	F
🍽 Grilled Chicken & - Side Salad
⠿Tyson - Grilled Chicken Breast Strips	oz	198	37	3	4
⠿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

395cal41P24C15F4fib

Food		Cal	P	C	F
🍽 Grilled Chicken & - Side Salad
⠿Tyson - Grilled Chicken Breast Strips	oz	198	37	3	4
⠿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

395cal41P24C15F4fib

Food		Cal	P	C	F
🍽 Grilled Chicken & - Side Salad
⠿Tyson - Grilled Chicken Breast Strips	oz	198	37	3	4
⠿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

440cal41P24C20F4fib

Food		Cal	P	C	F
🍽 Grilled Chicken & - Side Salad
⠿Tyson - Grilled Chicken Breast Strips	oz	198	37	3	4
⠿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	135	0	0	15

Meal Total

386cal43P22C14F5fib

Food	Qty		Cal	P	C	F
⠿Tyson Grilled Sweet Teriyaki Chicken Fillets		oz	322	40	9	14
⠿Green Beans		g	67	3	13	0

Meal Total

386cal43P22C14F5fib

Food	Qty		Cal	P	C	F
⠿Tyson Grilled Sweet Teriyaki Chicken Fillets		oz	322	40	9	14
⠿Green Beans		g	67	3	13	0

Meal Total

382cal43P21C14F4fib

Food	Qty		Cal	P	C	F
⠿Tyson Grilled Sweet Teriyaki Chicken Fillets		oz	322	40	9	14
⠿Green Beans		g	60	3	11	0

Meal Total

198cal20P16C6F1fib

Food	Qty		Cal	P	C	F
⠿Pure Protein Bar		Bar	198	20	16	6

Meal Total

198cal20P16C6F1fib

Food	Qty		Cal	P	C	F
⠿Pure Protein Bar		Bar	198	20	16	6

Meal Total

198cal20P16C6F1fib

Food	Qty		Cal	P	C	F
⠿Pure Protein Bar		Bar	198	20	16	6

Meal Total

302cal21P41C6F5fib

Food	Qty		Cal	P	C	F
⠿Pure Protein Bar		Bar	198	20	16	6
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

198cal20P16C6F1fib

Food	Qty		Cal	P	C	F
⠿Pure Protein Bar		Bar	198	20	16	6

Meal Total

198cal20P16C6F1fib

Food	Qty		Cal	P	C	F
⠿Pure Protein Bar		Bar	198	20	16	6

Meal Total

198cal20P16C6F1fib

Food	Qty		Cal	P	C	F
⠿Pure Protein Bar		Bar	198	20	16	6

Meal Total

667cal51P64C23F11fib

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	276	42	0	12
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Olive Oil	g	90	0	0	10

Meal Total

667cal51P64C23F11fib

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	276	42	0	12
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Olive Oil	g	90	0	0	10

Meal Total

661cal57P61C21F39fib

Food		Cal	P	C	F
🍽 Teriyaki Chicken Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Zucchini (Gm)	grams	19	2	2	0
⠿Baby Carrots	grams	51	1	11	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Honey	g	50	0	12	0
⠿Garlic	g	12	1	3	0
⠿Ginger (Ground)(tsp)	tsp	7	0	1	0
⠿Sesame Oil (Tsp)	tsp	135	0	0	15

Meal Total

950cal61P127C22F44fib

Food		Cal	P	C	F
🍽 Teriyaki Chicken Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	377	6	87	1
⠿Zucchini (Gm)	grams	19	2	2	0
⠿Baby Carrots	grams	51	1	11	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Honey	g	83	0	21	0
⠿Garlic	g	12	1	3	0
⠿Ginger (Ground)(tsp)	tsp	7	0	1	0
⠿Sesame Oil (Tsp)	tsp	135	0	0	15

Meal Total

689cal65P69C17F3fib

Food		Cal	P	C	F
🍽 Air Fryer Corn Flake Chicken Tenders
⠿Chicken Tenderloin - Cooked	oz	218	50	0	2
⠿Egg White	g	38	9	1	0
⠿Crushed Corn Flakes	tbsp	171	4	39	0
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Onion Powder	tsp	8	0	2	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Salt and Pepper Blend	g	0	0	0	0
⠿Olive Oil	g	135	0	0	15

Meal Total

689cal65P69C17F3fib

Food		Cal	P	C	F
🍽 Air Fryer Corn Flake Chicken Tenders
⠿Chicken Tenderloin - Cooked	oz	218	50	0	2
⠿Egg White	g	38	9	1	0
⠿Crushed Corn Flakes	tbsp	171	4	39	0
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Onion Powder	tsp	8	0	2	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Salt and Pepper Blend	g	0	0	0	0
⠿Olive Oil	g	135	0	0	15

Meal Total

692cal60P59C24F5fib

Food		Cal	P	C	F
⠿Perdue Grilled Chicken Breast Strips	oz	261	53	0	5
⠿Taylor Farms Mediterranean Crunch Chopped Salad Kit	bag	219	3	18	15
⠿Croutons	grams	89	2	12	4
⠿White Rice (Cooked)	grams	126	2	29	0