Stoic Physique — Meal Planner

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‹ Michael Metzger

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1553cal174P95C53F

1759cal169P129C63F

1735cal174P127C59F

1948cal177P193C52F

1447cal153P85C55F

1884cal189P138C64F

1644cal173P85C68F

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

284cal30P23C8F1fib

Food		Cal	P	C	F
⠿Gold Standard - Whey Protein	scoop	130	24	4	2
⠿Pbfit (Dry)	grams	26	3	2	1
⠿2% Milk	ﬂ oz	105	3	12	5
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

264cal30P18C8F0fib

Food		Cal	P	C	F
⠿Gold Standard - Whey Protein	scoop	130	24	4	2
⠿Pbfit (Dry)	grams	26	3	2	1
⠿2% Milk	ﬂ oz	105	3	12	5

Meal Total

284cal30P23C8F1fib

Food		Cal	P	C	F
⠿Gold Standard - Whey Protein	scoop	130	24	4	2
⠿Pbfit (Dry)	grams	26	3	2	1
⠿2% Milk	ﬂ oz	105	3	12	5
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

309cal32P25C9F1fib

Food		Cal	P	C	F
⠿Gold Standard - Whey Protein	scoop	130	24	4	2
⠿Pbfit (Dry)	grams	44	5	3	1
⠿2% Milk	ﬂ oz	105	3	12	5
⠿Fresh/Frozen Mixed Berries	grams	27	0	6	0

Meal Total

264cal30P18C8F0fib

Food		Cal	P	C	F
⠿Gold Standard - Whey Protein	scoop	130	24	4	2
⠿Pbfit (Dry)	grams	26	3	2	1
⠿2% Milk	ﬂ oz	105	3	12	5

Meal Total

473cal46P16C25F38fib

Food		Cal	P	C	F
🍽 Breakfast Burrito
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	48	11	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Low Fat Shredded Cheese	grams	90	8	1	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0

Meal Total

473cal46P16C25F38fib

Food		Cal	P	C	F
🍽 Breakfast Burrito
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	48	11	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Low Fat Shredded Cheese	grams	90	8	1	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

61cal2P2C5F1fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	63	2	2	5

Meal Total

413cal46P19C17F7fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Quinoa (Cooked)(Grams)	grams	71	2	13	1
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

393cal45P15C17F6fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Quinoa (Cooked)(Grams)	grams	59	2	11	1
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0

Meal Total

405cal46P17C17F7fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Quinoa (Cooked)(Grams)	grams	59	2	11	1
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

482cal48P32C18F12fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Quinoa (Cooked)(Grams)	grams	142	5	25	2
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

405cal46P17C17F7fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Quinoa (Cooked)(Grams)	grams	59	2	11	1
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

393cal45P15C17F6fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Quinoa (Cooked)(Grams)	grams	59	2	11	1
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0

Meal Total

389cal45P14C17F5fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Quinoa (Cooked)(Grams)	grams	59	2	11	1
⠿Mixed Vegetables (Your Choice)	grams	16	1	3	0

Meal Total

535cal58P42C15F8fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	75	1	17	0
🍽 Chicken 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	72	0	0	8
⠿Grilled Chicken (Oz)	oz	246	48	0	6

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	7	0	0	1

Meal Total

725cal58P76C21F12fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	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

587cal56P66C11F8fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿White Rice (Cooked)	grams	252	4	58	0

Meal Total

462cal40P26C22F5fib

Food		Cal	P	C	F
⠿Sweet Potato (cooked)(Gm)	g	52	1	12	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

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

499cal51P31C19F2fib

Food		Cal	P	C	F
⠿93/7 Ground Beef (Raw)	oz	246	35	0	12
⠿647 Hamburger Buns	bun	146	8	24	2
⠿Light Singles Cheese	slice	93	8	4	5
⠿Mixed Vegetables (Your Choice)	grams	16	1	3	0

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

278cal19P37C6F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Granola	grams	118	3	16	5

Meal Total

136cal16P18C0F1fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	27	0	6	0

Meal Total

222cal29P22C2F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0
⠿Gold Standard - Whey Protein		scoop	130	24	4	2

Meal Total

222cal29P22C2F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0
⠿Gold Standard - Whey Protein		scoop	130	24	4	2