Stoic Physique — Meal Planner

Loading…

‹ Mike Gresser

📄 Client PDF

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

1719cal160P119C67F

1727cal155P126C67F

1712cal163P130C60F

1725cal154P122C69F

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

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

104cal1P25C0F4fib

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

Meal Total

231cal14P19C11F1fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Grapes	g	77	1	18	0
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

231cal14P19C11F1fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Grapes	g	77	1	18	0
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

231cal14P19C11F1fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Grapes	g	77	1	18	0
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

231cal14P19C11F1fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Grapes	g	77	1	18	0
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

231cal14P19C11F1fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Grapes	g	77	1	18	0
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

231cal14P19C11F1fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Grapes	g	77	1	18	0
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

231cal14P19C11F1fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Grapes	g	77	1	18	0
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

390cal52P32C6F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Potatoes (gm)(Cooked)	grams	107	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

390cal52P32C6F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Potatoes (gm)(Cooked)	grams	107	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

374cal52P28C6F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Potatoes (gm)(Cooked)	grams	89	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

374cal52P28C6F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Potatoes (gm)(Cooked)	grams	89	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

390cal52P32C6F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Potatoes (gm)(Cooked)	grams	107	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

408cal45P30C12F5fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

408cal45P30C12F5fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

697cal70P39C29F6fib

Food		Cal	P	C	F
🍽 Steak & - Sweet Potato Fries
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Sweet Potato (Gm)(Uncooked)	grams	159	3	36	0
⠿Olive Oil	g	135	0	0	15
⠿Salt	tsp	0	0	0	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Black Pepper (tsp)	tsp	5	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0

Meal Total

697cal70P39C29F6fib

Food		Cal	P	C	F
🍽 Steak & - Sweet Potato Fries
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Sweet Potato (Gm)(Uncooked)	grams	159	3	36	0
⠿Olive Oil	g	135	0	0	15
⠿Salt	tsp	0	0	0	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Black Pepper (tsp)	tsp	5	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0

Meal Total

721cal65P50C29F6fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Olive Oil	g	72	0	0	8
⠿Chicken Thigh (Cooked)(Skinless)	oz	415	59	0	20
⠿White Rice (Cooked)	grams	151	2	35	0

Meal Total

721cal65P50C29F6fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Olive Oil	g	72	0	0	8
⠿Chicken Thigh (Cooked)(Skinless)	oz	415	59	0	20
⠿White Rice (Cooked)	grams	151	2	35	0

Meal Total

690cal73P50C22F6fib

Food		Cal	P	C	F
🍽 Air Fryer Potato Wedges
⠿Sea Bass (Cooked)	oz	327	67	0	7
⠿Potatoes (Uncooked)	g	219	6	48	0
⠿Olive Oil	g	135	0	0	15
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0

Meal Total

685cal71P44C25F5fib

Food		Cal	P	C	F
🍽 Salmon Stir Fry
⠿Onion (Gm)	g	26	1	6	0
⠿Bell Pepper	g	31	1	6	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	72	0	0	8
⠿Salmon (Cooked)	oz	400	64	0	16
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

685cal71P44C25F5fib

Food		Cal	P	C	F
🍽 Salmon Stir Fry
⠿Onion (Gm)	g	26	1	6	0
⠿Bell Pepper	g	31	1	6	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	72	0	0	8
⠿Salmon (Cooked)	oz	400	64	0	16
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

297cal23P4C21F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	206	20	0	14
⠿Pistachio Nuts		g	90	3	4	7

Meal Total

297cal23P4C21F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	206	20	0	14
⠿Pistachio Nuts		g	90	3	4	7

Meal Total

297cal23P4C21F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	206	20	0	14
⠿Pistachio Nuts		g	90	3	4	7

Meal Total

297cal23P4C21F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	206	20	0	14
⠿Pistachio Nuts		g	90	3	4	7

Meal Total

297cal23P4C21F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	206	20	0	14
⠿Pistachio Nuts		g	90	3	4	7

Meal Total

297cal23P4C21F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	206	20	0	14
⠿Pistachio Nuts		g	90	3	4	7

Meal Total

297cal23P4C21F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	206	20	0	14
⠿Pistachio Nuts		g	90	3	4	7