Stoic Physique — Meal Planner

Meal Total

166cal25P12C2F2fib

Food		Cal	P	C	F
🍽 5:00 a.m
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

348cal28P32C12F3fib

Food		Cal	P	C	F
🍽 7:00 a.m
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

273cal20P19C13F2fib

Food		Cal	P	C	F
🍽 10:00 a.m
⠿2% Greek Yogurt	grams	111	15	6	3
⠿Almonds	g	124	4	4	10
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

515cal59P54C7F9fib

Food		Cal	P	C	F
🍽 12:00 p.m - 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	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

151cal11P11C7F1fib

Food		Cal	P	C	F
🍽 3:30 p.m
⠿Chomps Beef Stick	beef stick	103	10	0	7
⠿Rice Cakes (Your Choice Flavor)	Rice cake	49	1	11	0

Meal Total

626cal54P35C30F8fib

Food		Cal	P	C	F
🍽 Grilled Salmon and Veg
⠿Salmon, Raw	g	445	45	0	30
⠿Asparagus (Single)	Medium Spear(s)	56	5	9	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Roasted Potatoes	grams	96	3	21	0

Meal Total

166cal25P12C2F2fib

Food		Cal	P	C	F
🍽 5:00 a.m
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

377cal28P37C13F4fib

Food		Cal	P	C	F
🍽 7:00 a.m
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

273cal20P19C13F2fib

Food		Cal	P	C	F
🍽 10:00 a.m
⠿2% Greek Yogurt	grams	111	15	6	3
⠿Almonds	g	124	4	4	10
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

515cal59P54C7F9fib

Food		Cal	P	C	F
🍽 12:00 p.m - 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	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

151cal11P11C7F1fib

Food		Cal	P	C	F
🍽 3:30 p.m
⠿Chomps Beef Stick	beef stick	103	10	0	7
⠿Rice Cakes (Your Choice Flavor)	Rice cake	49	1	11	0

Meal Total

521cal55P37C17F6fib

Food		Cal	P	C	F
⠿Beef Brisket (Cooked)	oz	353	51	0	17
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

166cal25P12C2F2fib

Food		Cal	P	C	F
🍽 5:00 a.m
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

377cal28P37C13F4fib

Food		Cal	P	C	F
🍽 7:00 a.m
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

215cal16P31C3F4fib

Food		Cal	P	C	F
🍽 10:00 a.m
⠿2% Greek Yogurt	grams	111	15	6	3
⠿Apple (Whole)	medium (~182 g)	105	1	25	0

Meal Total

515cal59P54C7F9fib

Food		Cal	P	C	F
🍽 12:00 p.m - 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	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

199cal12P22C7F2fib

Food		Cal	P	C	F
🍽 3:30 p.m
⠿Chomps Beef Stick	beef stick	103	10	0	7
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0

Meal Total

579cal48P45C23F6fib

Food		Cal	P	C	F
🍽 Salmon Stir Fry
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Onion (Gm)	g	26	1	6	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	108	0	0	12
⠿Salmon (Cooked)	oz	250	40	0	10

Meal Total

166cal25P12C2F2fib

Food		Cal	P	C	F
🍽 5:00 a.m
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

377cal28P37C13F4fib

Food		Cal	P	C	F
🍽 7:00 a.m
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

273cal20P19C13F2fib

Food		Cal	P	C	F
🍽 10:00 a.m
⠿2% Greek Yogurt	grams	111	15	6	3
⠿Almonds	g	124	4	4	10
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

515cal59P54C7F9fib

Food		Cal	P	C	F
🍽 12:00 p.m - 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	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

151cal11P11C7F1fib

Food		Cal	P	C	F
🍽 3:30 p.m
⠿Chomps Beef Stick	beef stick	103	10	0	7
⠿Rice Cakes (Your Choice Flavor)	Rice cake	49	1	11	0

Meal Total

579cal48P45C23F6fib

Food		Cal	P	C	F
🍽 Salmon Stir Fry
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Onion (Gm)	g	26	1	6	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	108	0	0	12
⠿Salmon (Cooked)	oz	250	40	0	10

Meal Total

166cal25P12C2F2fib

Food		Cal	P	C	F
🍽 5:00 a.m
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

348cal28P32C12F3fib

Food		Cal	P	C	F
🍽 7:00 a.m
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

337cal20P35C13F5fib

Food		Cal	P	C	F
🍽 10:00 a.m
⠿2% Greek Yogurt	grams	111	15	6	3
⠿Almonds	g	124	4	4	10
⠿Apple (Whole)	medium (~182 g)	105	1	25	0

Meal Total

515cal59P54C7F9fib

Food		Cal	P	C	F
🍽 12:00 p.m - 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	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

151cal11P11C7F1fib

Food		Cal	P	C	F
🍽 3:30 p.m
⠿Chomps Beef Stick	beef stick	103	10	0	7
⠿Rice Cakes (Your Choice Flavor)	Rice cake	49	1	11	0

Meal Total

550cal53P53C14F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

166cal25P12C2F2fib

Food		Cal	P	C	F
🍽 5:00 a.m
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

336cal30P45C4F5fib

Food		Cal	P	C	F
🍽 7:00 a.m - Kodiak Protein Pancakes
⠿Kodiak Cakes - Flapjack And Waffle Mix	grams	261	17	41	3
⠿Egg Whites	grams	48	11	1	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	17	2	2	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	8	0	0	1
⠿baking powder	tsp	2	0	1	0
⠿Cinnamon	grams	3	0	1	0

Meal Total

191cal5P18C11F5fib

Food		Cal	P	C	F
🍽 10:00 a.m
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Mixed Nuts	grams	126	4	4	10

Meal Total

330cal42P27C6F7fib

Food		Cal	P	C	F
🍽 12:00 p.m - Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

336cal21P45C8F4fib

Food		Cal	P	C	F
🍽 3:30 p.m
⠿Barbell Protein Bar	bar	232	20	20	8
⠿Apple (Whole)	medium (~182 g)	105	1	25	0

Meal Total

528cal65P40C12F4fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Roasted Potatoes	grams	144	5	32	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

166cal25P12C2F2fib

Food		Cal	P	C	F
🍽 5:00 a.m
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

504cal35P64C12F8fib

Food		Cal	P	C	F
🍽 7:00 a.m - Protein Oats with PB & Banana
⠿Oats	g (dry)	192	7	34	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Peanut Butter	grams	91	3	4	7
⠿Banana	g	98	1	23	0

Meal Total

175cal5P14C11F4fib

Food		Cal	P	C	F
🍽 10:00 a.m
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Mixed Nuts	grams	126	4	4	10

Meal Total

330cal42P27C6F7fib

Food		Cal	P	C	F
🍽 12:00 p.m - Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

272cal21P29C8F2fib

Food		Cal	P	C	F
🍽 3:30 p.m
⠿Barbell Protein Bar	bar	232	20	20	8
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

576cal54P45C20F6fib

Food		Cal	P	C	F
🍽 Ground Beef Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Bell Pepper, Green	medium (~119 g)	28	1	6	0
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Olive Oil	g	45	0	0	5
⠿Dry Spices (Your Choice)	serving	0	0	0	0
⠿White Rice (Cooked)	grams	126	2	29	0