Stoic Physique — Meal Planner

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‹ Joe Torre

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1839cal171P210C35F

1860cal196P170C44F

2218cal180P190C82F

1736cal139P196C44F

1740cal139P197C44F

1591cal104P206C39F

Meal Total

24cal0P6C0F1fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	27	0	6	0

Meal Total

24cal0P6C0F1fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	27	0	6	0

Meal Total

53cal1P10C1F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

53cal1P10C1F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

53cal1P10C1F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

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

300cal33P15C12F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	27	0	6	0
⠿Coffee + 1% Milk	cup	53	4	7	1

Meal Total

300cal33P15C12F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	27	0	6	0
⠿Coffee + 1% Milk	cup	53	4	7	1

Meal Total

312cal34P17C12F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Coffee + 1% Milk	cup	53	4	7	1

Meal Total

312cal34P17C12F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Coffee + 1% Milk	cup	53	4	7	1

Meal Total

320cal34P19C12F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Coffee + 1% Milk	cup	53	4	7	1

Meal Total

236cal20P30C4F5fib

Food		Cal	P	C	F
⠿Kodiak Cakes - Flapjack And Waffle Mix	grams	111	7	18	1
⠿PLNT Protein	scoops	85	13	4	2
⠿Honey	g	16	0	4	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

232cal20P29C4F5fib

Food		Cal	P	C	F
⠿Kodiak Cakes - Flapjack And Waffle Mix	grams	111	7	18	1
⠿PLNT Protein	scoops	85	13	4	2
⠿Honey	g	16	0	4	0
⠿Fresh/Frozen Mixed Berries	grams	18	0	4	0

Meal Total

233cal26P21C5F7fib

Food	Qty		Cal	P	C	F
⠿PLNT Protein		scoops	169	25	7	5
⠿Banana, Single		medium (~118 g)	59	1	14	0

Meal Total

233cal26P21C5F7fib

Food	Qty		Cal	P	C	F
⠿PLNT Protein		scoops	169	25	7	5
⠿Banana, Single		medium (~118 g)	59	1	14	0

Meal Total

233cal26P21C5F7fib

Food	Qty		Cal	P	C	F
⠿PLNT Protein		scoops	169	25	7	5
⠿Banana, Single		medium (~118 g)	59	1	14	0

Meal Total

233cal26P21C5F7fib

Food	Qty		Cal	P	C	F
⠿PLNT Protein		scoops	169	25	7	5
⠿Banana, Single		medium (~118 g)	59	1	14	0

Meal Total

233cal26P21C5F7fib

Food	Qty		Cal	P	C	F
⠿PLNT Protein		scoops	169	25	7	5
⠿Banana, Single		medium (~118 g)	59	1	14	0

Meal Total

156cal15P6C8F3fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	63	2	2	5
⠿PLNT Protein		scoops	85	13	4	2

Meal Total

156cal15P6C8F3fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	63	2	2	5
⠿PLNT Protein		scoops	85	13	4	2

Meal Total

264cal21P36C4F6fib

Food		Cal	P	C	F
⠿Kodiak Cakes - Flapjack And Waffle Mix	grams	131	8	21	2
⠿PLNT Protein	scoops	85	13	4	2
⠿Honey	g	26	0	7	0
⠿Fresh/Frozen Mixed Berries	grams	27	0	6	0

Meal Total

418cal56P35C6F3fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Jasmine Rice - Raw	grams	139	3	32	0
⠿Mixed Vegetables (Your Choice)	grams	16	1	3	0

Meal Total

418cal56P35C6F3fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Jasmine Rice - Raw	grams	139	3	32	0
⠿Mixed Vegetables (Your Choice)	grams	16	1	3	0

Meal Total

446cal58P40C6F5fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Jasmine Rice - Raw	grams	139	3	32	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

446cal58P40C6F5fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Jasmine Rice - Raw	grams	139	3	32	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

502cal58P54C6F5fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Jasmine Rice - Raw	grams	208	4	48	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

402cal53P25C10F5fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0

Meal Total

410cal53P27C10F6fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

313cal29P20C13F8fib

Food		Cal	P	C	F
⠿Mixed Nuts	grams	94	3	3	8
⠿PLNT Protein	scoops	169	25	7	5
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

1110cal61P86C58F6fib

Food		Cal	P	C	F
⠿Fillet Mignon - Raw	oz	300	48	0	12
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Butter, Salted	g	73	0	0	8
⠿Restaurant - Mashed Potatoes	serving	678	10	74	38

Meal Total

410cal39P14C22F3fib

Food		Cal	P	C	F
🍽 Steak Vegetable Fajitas
⠿Olive Oil	g	90	0	0	10
⠿Black Pepper (tsp)	tsp	1	0	0	0
⠿Chili Powder	tsp	8	0	2	0
⠿Cumin Ground (Tsp)	tsp	5	0	1	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Bell Pepper, Green	medium (~119 g)	14	1	3	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Onion	medium (~110 g)	12	0	3	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Filet Mignon (Raw)	oz	258	38	0	12

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

568cal69P28C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

568cal69P28C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

582cal42P54C22F4fib

Food		Cal	P	C	F
⠿Jasmine Rice - Raw	grams	173	3	40	0
🍽 Steak Vegetable Fajitas
⠿Olive Oil	g	90	0	0	10
⠿Black Pepper (tsp)	tsp	1	0	0	0
⠿Chili Powder	tsp	8	0	2	0
⠿Cumin Ground (Tsp)	tsp	5	0	1	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Bell Pepper, Green	medium (~119 g)	14	1	3	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Onion	medium (~110 g)	12	0	3	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Filet Mignon (Raw)	oz	258	38	0	12

Meal Total

582cal42P54C22F4fib

Food		Cal	P	C	F
⠿Jasmine Rice - Raw	grams	173	3	40	0
🍽 Steak Vegetable Fajitas
⠿Olive Oil	g	90	0	0	10
⠿Black Pepper (tsp)	tsp	1	0	0	0
⠿Chili Powder	tsp	8	0	2	0
⠿Cumin Ground (Tsp)	tsp	5	0	1	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Bell Pepper, Green	medium (~119 g)	14	1	3	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Onion	medium (~110 g)	12	0	3	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Filet Mignon (Raw)	oz	258	38	0	12

Meal Total

348cal7P80C0F2fib

Food	Qty		Cal	P	C	F
⠿Jasmine Rice - Raw		grams	347	7	80	0

Meal Total

248cal8P54C0F5fib

Food	Qty		Cal	P	C	F
⠿Dunkin Iced Chai Latte - (small w/ skim milk)		serving	144	7	29	0
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

248cal8P54C0F5fib

Food	Qty		Cal	P	C	F
⠿Dunkin Iced Chai Latte - (small w/ skim milk)		serving	144	7	29	0
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

248cal8P54C0F5fib

Food	Qty		Cal	P	C	F
⠿Dunkin Iced Chai Latte - (small w/ skim milk)		serving	144	7	29	0
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

248cal8P54C0F5fib

Food	Qty		Cal	P	C	F
⠿Dunkin Iced Chai Latte - (small w/ skim milk)		serving	144	7	29	0
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

256cal8P56C0F4fib

Food	Qty		Cal	P	C	F
⠿Dunkin Iced Chai Latte - (small w/ skim milk)		serving	144	7	29	0
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

256cal8P56C0F4fib

Food	Qty		Cal	P	C	F
⠿Dunkin Iced Chai Latte - (small w/ skim milk)		serving	144	7	29	0
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

256cal8P56C0F4fib

Food	Qty		Cal	P	C	F
⠿Dunkin Iced Chai Latte - (small w/ skim milk)		serving	144	7	29	0
⠿Banana, Single		medium (~118 g)	116	1	27	0