Stoic Physique — Meal Planner

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‹ Frank Alvear

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1615cal146P125C59F

1549cal132P154C45F

2095cal152P230C63F

1386cal121P104C54F

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

207cal5P31C7F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Peanut Butter		grams	91	3	4	7

Meal Total

147cal2P28C3F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Peanut Butter		grams	30	1	1	2

Meal Total

147cal2P28C3F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Peanut Butter		grams	30	1	1	2

Meal Total

178cal23P8C6F1fib

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

Meal Total

178cal23P8C6F1fib

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

Meal Total

178cal23P8C6F1fib

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

Meal Total

178cal23P8C6F1fib

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

Meal Total

214cal24P16C6F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

36cal0P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0
⠿Agave Sweetener		grams	18	0	4	0

Meal Total

36cal0P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0
⠿Agave Sweetener		grams	18	0	4	0

Meal Total

471cal49P17C23F8fib

Food		Cal	P	C	F
🍽 Ground Turkey Stir Fry
⠿Cauliflower Rice - Cooked	grams	35	2	5	1
⠿Onion (Gm)	g	16	0	4	0
⠿Bell Pepper	g	12	0	2	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	16	1	3	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Olive Oil	g	54	0	0	6
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16

Meal Total

471cal49P17C23F8fib

Food		Cal	P	C	F
🍽 Ground Turkey Stir Fry
⠿Cauliflower Rice - Cooked	grams	35	2	5	1
⠿Onion (Gm)	g	16	0	4	0
⠿Bell Pepper	g	12	0	2	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	16	1	3	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Olive Oil	g	54	0	0	6
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16

Meal Total

471cal49P17C23F8fib

Food		Cal	P	C	F
🍽 Ground Turkey Stir Fry
⠿Cauliflower Rice - Cooked	grams	35	2	5	1
⠿Onion (Gm)	g	16	0	4	0
⠿Bell Pepper	g	12	0	2	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	16	1	3	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Olive Oil	g	54	0	0	6
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16

Meal Total

360cal45P9C16F7fib

Food		Cal	P	C	F
🍽 Grilled Chicken Power Bowl
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Feta Cheese	grams	29	2	1	2
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	34	0	1	3
⠿Avocado (Gm)	g	54	1	3	5
⠿Cauliflower Rice - Cooked	grams	27	2	4	1

Meal Total

459cal48P15C23F11fib

Food		Cal	P	C	F
🍽 Grilled Chicken Power Bowl
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Feta Cheese	grams	71	4	1	6
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	51	0	2	5
⠿Avocado (Gm)	g	73	1	4	6
⠿Cauliflower Rice - Cooked	grams	52	3	7	1

Meal Total

484cal53P14C24F4fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	246	48	0	6
⠿Taylor Farms - Avocado Ranch Chopped Salad Kit		bag	235	5	14	18

Meal Total

469cal53P26C17F6fib

Food		Cal	P	C	F
🍽 Sweet Potato Fries
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Sweet Potato (Gm)(Uncooked)	grams	75	2	17	0
⠿Olive Oil	g	54	0	0	6
⠿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

484cal53P14C24F4fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	246	48	0	6
⠿Taylor Farms - Avocado Ranch Chopped Salad Kit		bag	235	5	14	18

Meal Total

469cal53P26C17F6fib

Food		Cal	P	C	F
🍽 Sweet Potato Fries
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Sweet Potato (Gm)(Uncooked)	grams	75	2	17	0
⠿Olive Oil	g	54	0	0	6
⠿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

155cal3P29C3F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Peanut Butter		grams	36	1	2	3

Meal Total

155cal3P29C3F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Peanut Butter		grams	36	1	2	3

Meal Total

155cal3P29C3F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Peanut Butter		grams	36	1	2	3

Meal Total

164cal3P29C4F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Peanut Butter		grams	49	2	2	4

Meal Total

120cal3P27C0F5fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	120	3	27	0

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

470cal55P13C22F21fib

Food		Cal	P	C	F
🍽 Steak Vegetable Fajitas (Sirloin)
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Extra Virgin Olive Oil	g	90	0	0	10
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Chili Powder	tsp	16	0	4	0
⠿Cumin Ground (Tsp)	tsp	5	0	1	0
⠿Lemon Juice	g	4	0	1	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Chopped Peppers And Onions	grams	22	1	4	0
⠿Sirloin Steak (Raw)	oz	264	48	0	8

Meal Total

470cal55P13C22F21fib

Food		Cal	P	C	F
🍽 Steak Vegetable Fajitas (Sirloin)
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Extra Virgin Olive Oil	g	90	0	0	10
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Chili Powder	tsp	16	0	4	0
⠿Cumin Ground (Tsp)	tsp	5	0	1	0
⠿Lemon Juice	g	4	0	1	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Chopped Peppers And Onions	grams	22	1	4	0
⠿Sirloin Steak (Raw)	oz	264	48	0	8

Meal Total

470cal55P13C22F21fib

Food		Cal	P	C	F
🍽 Steak Vegetable Fajitas (Sirloin)
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Extra Virgin Olive Oil	g	90	0	0	10
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Chili Powder	tsp	16	0	4	0
⠿Cumin Ground (Tsp)	tsp	5	0	1	0
⠿Lemon Juice	g	4	0	1	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Chopped Peppers And Onions	grams	22	1	4	0
⠿Sirloin Steak (Raw)	oz	264	48	0	8

Meal Total

501cal45P51C13F14fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	32	0	8	0
⠿Black Beans (Boiled)	grams	33	2	6	0
⠿Corn (canned)	grams	24	1	4	0
⠿Salsa	grams	14	1	3	0
⠿Romaine/Cos Lettuce	g	11	1	2	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
⠿Quinoa (Cooked)(Grams)	grams	118	4	21	2

Meal Total

719cal54P92C15F29fib

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	43	1	8	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
⠿Quinoa (Cooked)(Grams)	grams	236	8	42	4

Meal Total

237cal15P33C5F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Granola	grams	71	2	10	3
⠿Chia Seeds (Gm)	grams	41	1	4	2
⠿Agave Sweetener	grams	44	0	11	0

Meal Total

237cal15P33C5F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Granola	grams	71	2	10	3
⠿Chia Seeds (Gm)	grams	41	1	4	2
⠿Agave Sweetener	grams	44	0	11	0

Meal Total

237cal15P33C5F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Granola	grams	71	2	10	3
⠿Chia Seeds (Gm)	grams	41	1	4	2
⠿Agave Sweetener	grams	44	0	11	0

Meal Total

242cal15P32C6F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Granola	grams	71	2	10	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Agave Sweetener	grams	35	0	9	0

Meal Total

376cal18P49C12F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Granola	grams	166	4	22	7
⠿Chia Seeds (Gm)	grams	77	3	7	5
⠿Agave Sweetener	grams	44	0	11	0

Meal Total

210cal12P18C10F6fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Cocoa Powder	grams	42	2	5	2
⠿Cream Cheese, Low Fat	g	63	2	2	5
⠿Splenda 0 Calorie Sweetner	packet	0	0	0	0
⠿Chocolate Chips	grams	53	1	6	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0

Meal Total

210cal12P18C10F6fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Cocoa Powder	grams	42	2	5	2
⠿Cream Cheese, Low Fat	g	63	2	2	5
⠿Splenda 0 Calorie Sweetner	packet	0	0	0	0
⠿Chocolate Chips	grams	53	1	6	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0