Stoic Physique — Meal Planner

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‹ Shane Tillekeratne

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2033cal153P173C81F

1913cal160P181C61F

2049cal149P163C89F

1807cal164P137C67F

1870cal164P155C66F

2046cal190P137C82F

2117cal180P203C65F

Meal Total

402cal23P55C10F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Granola	grams	118	3	16	5
⠿Coffee With Creamer	cups	76	0	10	4

Meal Total

402cal23P55C10F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Granola	grams	118	3	16	5
⠿Coffee With Creamer	cups	76	0	10	4

Meal Total

402cal23P55C10F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Granola	grams	118	3	16	5
⠿Coffee With Creamer	cups	76	0	10	4

Meal Total

402cal23P55C10F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Granola	grams	118	3	16	5
⠿Coffee With Creamer	cups	76	0	10	4

Meal Total

402cal23P55C10F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Granola	grams	118	3	16	5
⠿Coffee With Creamer	cups	76	0	10	4

Meal Total

433cal40P30C17F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Cheese - Reduced Fat - Your Choice	grams	69	9	0	4
⠿Whole Wheat Bread	slice	164	8	28	2

Meal Total

433cal40P30C17F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Cheese - Reduced Fat - Your Choice	grams	69	9	0	4
⠿Whole Wheat Bread	slice	164	8	28	2

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2

Meal Total

118cal16P0C6F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	118	16	0	6

Meal Total

118cal16P0C6F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	118	16	0	6

Meal Total

118cal16P0C6F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	118	16	0	6

Meal Total

620cal49P52C24F7fib

Food		Cal	P	C	F
🍽 Grilled Chicken Power Bowl
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Feta Cheese	grams	85	5	2	7
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	51	0	2	5
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Avocado (Gm)	g	73	1	4	6

Meal Total

620cal49P52C24F7fib

Food		Cal	P	C	F
🍽 Grilled Chicken Power Bowl
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Feta Cheese	grams	85	5	2	7
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	51	0	2	5
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Avocado (Gm)	g	73	1	4	6

Meal Total

478cal43P9C30F8fib

Food		Cal	P	C	F
🍽 High Protein Chicken Salad
⠿Canned Chunk Chicken Breast (In Water)	oz	219	40	3	5
⠿Onion (Gm)	g	8	0	2	0
⠿Pickled Cucumber Dill	grams	4	0	1	0
⠿Olive Oil	g	180	0	0	20
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Apple Cider Vinegar	tablespoons	4	0	1	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Egg Yolk	Yolk	61	3	1	5
⠿Chicken Breast (Cooked)(OZ)	oz	0	0	0	0

Meal Total

478cal43P9C30F8fib

Food		Cal	P	C	F
🍽 High Protein Chicken Salad
⠿Canned Chunk Chicken Breast (In Water)	oz	219	40	3	5
⠿Onion (Gm)	g	8	0	2	0
⠿Pickled Cucumber Dill	grams	4	0	1	0
⠿Olive Oil	g	180	0	0	20
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Apple Cider Vinegar	tablespoons	4	0	1	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Egg Yolk	Yolk	61	3	1	5
⠿Chicken Breast (Cooked)(OZ)	oz	0	0	0	0

Meal Total

576cal71P10C28F35fib

Food		Cal	P	C	F
🍽 Chicken Caesar Low Cal Wrap
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Lite Caesar Dressing By Newman'S Own	grams	99	2	3	9
⠿Shredded Parmesan Cheese	grams	102	12	0	6
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8

Meal Total

576cal71P10C28F35fib

Food		Cal	P	C	F
🍽 Chicken Caesar Low Cal Wrap
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Lite Caesar Dressing By Newman'S Own	grams	99	2	3	9
⠿Shredded Parmesan Cheese	grams	102	12	0	6
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8

Meal Total

679cal63P73C15F3fib

Food		Cal	P	C	F
🍽 Thai Basil Chicken Rice Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Avocado Oil	g	72	0	0	8
⠿Garlic Clove	clove	5	0	1	0
⠿Shallot	medium shallot	32	1	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Oyster Sauce	tbsp	19	0	4	0
⠿Brown Sugar	tsp	18	0	5	0
⠿Thai Basil	grams	15	2	1	0

Meal Total

239cal5P30C11F5fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Peanut Butter, Unsalted		g	128	4	5	10

Meal Total

239cal5P30C11F5fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Peanut Butter, Unsalted		g	128	4	5	10

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

511cal51P25C23F7fib

Food		Cal	P	C	F
🍽 Ground Beef 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
⠿Olive Oil	g	90	0	0	10
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

630cal63P63C14F10fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	350	56	0	14
⠿White Rice (Cooked)	grams	221	4	51	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

669cal53P58C25F4fib

Food		Cal	P	C	F
🍽 Korean Ground Beef Rice Bowl
⠿93/7 Ground Beef (Raw)	oz	328	46	0	16
⠿White Rice (Cooked)	grams	189	3	44	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	24	3	3	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	0	0	0	0

Meal Total

666cal73P62C14F14fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

440cal47P36C12F13fib

Food		Cal	P	C	F
🍽 Savory Chicken & Quinoa Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	199	40	0	5
⠿Quinoa (Cooked)(Grams)	grams	153	5	27	3
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Baby Spinach	grams	8	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

Meal Total

697cal57P70C21F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	310	9	68	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

553cal54P46C17F11fib

Food		Cal	P	C	F
🍽 Mediterranean Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Baby Spinach	grams	16	2	2	0
⠿Red Onion (gm)	grams	16	0	4	0
⠿Cucumber	g	11	0	2	0
⠿Feta Cheese	grams	71	4	1	6
⠿Olive Oil	g	54	0	0	6
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Cherry Tomatoes	grams	38	1	8	0

Meal Total

127cal7P0C11F0fib

Food	Qty		Cal	P	C	F
⠿Cheese (Varied)		grams	123	7	0	11

Meal Total

127cal7P0C11F0fib

Food	Qty		Cal	P	C	F
⠿Cheese (Varied)		grams	123	7	0	11

Meal Total

127cal7P0C11F0fib

Food	Qty		Cal	P	C	F
⠿Cheese (Varied)		grams	123	7	0	11

Meal Total

127cal7P0C11F0fib

Food	Qty		Cal	P	C	F
⠿Cheese (Varied)		grams	123	7	0	11

Meal Total

222cal6P27C10F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Peanut Butter		grams	122	4	5	9

Meal Total

222cal6P27C10F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Peanut Butter		grams	122	4	5	9

Meal Total

222cal6P27C10F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Peanut Butter		grams	122	4	5	9