Stoic Physique — Meal Planner

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‹ Eric Barnes

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1873cal158P155C69F

1816cal148P153C68F

2037cal148P143C97F

2076cal142P197C80F

1768cal144P181C52F

1803cal144P183C55F

1883cal148P190C59F

Meal Total

244cal5P29C12F5fib

Food	Qty		Cal	P	C	F
⠿Lara Bar		bar	224	5	24	12
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

224cal5P24C12F4fib

Food	Qty		Cal	P	C	F
⠿Lara Bar		bar	224	5	24	12

Meal Total

244cal5P29C12F5fib

Food	Qty		Cal	P	C	F
⠿Lara Bar		bar	224	5	24	12
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

224cal5P24C12F4fib

Food	Qty		Cal	P	C	F
⠿Lara Bar		bar	224	5	24	12

Meal Total

224cal5P24C12F4fib

Food	Qty		Cal	P	C	F
⠿Lara Bar		bar	224	5	24	12

Meal Total

224cal5P24C12F4fib

Food	Qty		Cal	P	C	F
⠿Lara Bar		bar	224	5	24	12

Meal Total

224cal5P24C12F4fib

Food	Qty		Cal	P	C	F
⠿Lara Bar		bar	224	5	24	12

Meal Total

302cal39P14C10F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	27	0	6	0
⠿Cottage Cheese 1%	grams	84	12	5	2
⠿Turkey Sausage Links	link	44	4	1	3

Meal Total

286cal36P13C10F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	27	0	6	0
⠿Cottage Cheese 1%	grams	63	9	4	1
⠿Turkey Sausage Links	link	44	4	1	3

Meal Total

302cal39P14C10F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	27	0	6	0
⠿Cottage Cheese 1%	grams	84	12	5	2
⠿Turkey Sausage Links	link	44	4	1	3

Meal Total

272cal35P15C8F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Cottage Cheese 1%	grams	84	12	5	2

Meal Total

503cal46P46C15F20fib

Food		Cal	P	C	F
🍽 Morning Smoothie
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Baby Spinach	grams	10	1	1	0
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Oat Milk, Unsweetened (floz)	Fl Oz	31	1	6	0
⠿Psyllium Husk	tbsp	28	3	3	1

Meal Total

503cal46P46C15F20fib

Food		Cal	P	C	F
🍽 Morning Smoothie
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Baby Spinach	grams	10	1	1	0
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Oat Milk, Unsweetened (floz)	Fl Oz	31	1	6	0
⠿Psyllium Husk	tbsp	28	3	3	1

Meal Total

503cal46P46C15F20fib

Food		Cal	P	C	F
🍽 Morning Smoothie
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Baby Spinach	grams	10	1	1	0
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Oat Milk, Unsweetened (floz)	Fl Oz	31	1	6	0
⠿Psyllium Husk	tbsp	28	3	3	1

Meal Total

547cal51P25C27F7fib

Food		Cal	P	C	F
🍽 Ground Turkey 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 Turkey (Cooked)	oz	312	42	0	16
⠿Mixed Vegetables (Your Choice)	grams	0	0	0	0

Meal Total

547cal51P25C27F7fib

Food		Cal	P	C	F
🍽 Ground Turkey 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 Turkey (Cooked)	oz	312	42	0	16
⠿Mixed Vegetables (Your Choice)	grams	0	0	0	0

Meal Total

547cal51P25C27F7fib

Food		Cal	P	C	F
🍽 Ground Turkey 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 Turkey (Cooked)	oz	312	42	0	16
⠿Mixed Vegetables (Your Choice)	grams	0	0	0	0

Meal Total

616cal48P79C12F17fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	46	1	9	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	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

616cal48P79C12F17fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	46	1	9	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	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

616cal48P79C12F17fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	46	1	9	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	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

616cal48P79C12F17fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	46	1	9	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	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

84cal12P9C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

84cal12P9C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

66cal1P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Pretzels		grams	63	1	11	2

Meal Total

86cal2P15C2F0fib

Food	Qty		Cal	P	C	F
⠿Pretzels		grams	84	2	15	2

Meal Total

100cal2P5C8F0fib

Food	Qty		Cal	P	C	F
⠿Kirkland - Unsalted Mixed Nuts		grams	98	2	5	8

Meal Total

135cal2P7C11F0fib

Food	Qty		Cal	P	C	F
⠿Kirkland - Unsalted Mixed Nuts		grams	131	2	7	11

Meal Total

100cal2P5C8F0fib

Food	Qty		Cal	P	C	F
⠿Kirkland - Unsalted Mixed Nuts		grams	98	2	5	8

Meal Total

696cal51P78C20F13fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 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

675cal44P82C19F15fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
🍽 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

878cal52P64C46F17fib

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
⠿Avocado	medium (~150 g edible)	262	3	13	22

Meal Total

878cal52P64C46F17fib

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
⠿Avocado	medium (~150 g edible)	262	3	13	22

Meal Total

325cal43P27C5F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

325cal43P27C5F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	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