Stoic Physique — Meal Planner

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‹ Michael Schradin

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1818cal159P120C78F

2439cal231P237C63F

2655cal233P289C63F

2425cal225P226C69F

2129cal175P202C69F

1835cal154P190C51F

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

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Pear (Single)		medium (~178 g)	112	1	27	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

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

478cal36P61C10F28fib

Food		Cal	P	C	F
🍽 Anabolic French Toast
⠿Egg White	g	96	22	2	0
⠿Egg (Large)	egg	75	6	1	5
⠿647 Low Calories Bread	slice	276	8	52	4
⠿Mrs. Butterworth's Sugar Free Pancake Syrup	grams	27	0	7	0
⠿Splenda 0 Calorie Sweetner	packet	0	0	0	0

Meal Total

478cal36P61C10F28fib

Food		Cal	P	C	F
🍽 Anabolic French Toast
⠿Egg White	g	96	22	2	0
⠿Egg (Large)	egg	75	6	1	5
⠿647 Low Calories Bread	slice	276	8	52	4
⠿Mrs. Butterworth's Sugar Free Pancake Syrup	grams	27	0	7	0
⠿Splenda 0 Calorie Sweetner	packet	0	0	0	0

Meal Total

478cal36P61C10F28fib

Food		Cal	P	C	F
🍽 Anabolic French Toast
⠿Egg White	g	96	22	2	0
⠿Egg (Large)	egg	75	6	1	5
⠿647 Low Calories Bread	slice	276	8	52	4
⠿Mrs. Butterworth's Sugar Free Pancake Syrup	grams	27	0	7	0
⠿Splenda 0 Calorie Sweetner	packet	0	0	0	0

Meal Total

600cal56P58C16F19fib

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
⠿IsaLean Protein Shake	Scoops	121	12	13	3
⠿Strawberries	g	36	1	8	0

Meal Total

600cal56P58C16F19fib

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
⠿IsaLean Protein Shake	Scoops	121	12	13	3
⠿Strawberries	g	36	1	8	0

Meal Total

613cal53P53C21F7fib

Food		Cal	P	C	F
🍽 Grilled Chicken Guac Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿365 - Guacamole Single Serve (57Gm)	cup	100	1	6	8
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

613cal53P53C21F7fib

Food		Cal	P	C	F
🍽 Grilled Chicken Guac Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿365 - Guacamole Single Serve (57Gm)	cup	100	1	6	8
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

959cal121P58C27F3fib

Food		Cal	P	C	F
🍽 Chicken Caesar Salad
⠿Chicken Breast, Cooked	g	301	61	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	133	3	19	5
⠿Grated Parmesan Cheese	grams	65	6	0	5
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	70	0	7	5
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

959cal121P58C27F3fib

Food		Cal	P	C	F
🍽 Chicken Caesar Salad
⠿Chicken Breast, Cooked	g	301	61	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	133	3	19	5
⠿Grated Parmesan Cheese	grams	65	6	0	5
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	70	0	7	5
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

959cal121P58C27F3fib

Food		Cal	P	C	F
🍽 Chicken Caesar Salad
⠿Chicken Breast, Cooked	g	301	61	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	133	3	19	5
⠿Grated Parmesan Cheese	grams	65	6	0	5
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	70	0	7	5
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

704cal54P59C28F5fib

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	34	1	1	3

Meal Total

438cal38P31C18F0fib

Food	Qty		Cal	P	C	F
⠿Kirkland - Supreme CauliflOwer Crust Pizza		pizza	315	14	31	15
⠿Grilled Chicken (Oz)		oz	123	24	0	3

Meal Total

127cal12P13C3F5fib

Food	Qty		Cal	P	C	F
⠿IsaLean Protein Shake		Scoops	121	12	13	3

Meal Total

127cal12P13C3F5fib

Food	Qty		Cal	P	C	F
⠿IsaLean Protein Shake		Scoops	121	12	13	3

Meal Total

127cal12P13C3F5fib

Food	Qty		Cal	P	C	F
⠿IsaLean Protein Shake		Scoops	121	12	13	3

Meal Total

127cal12P13C3F5fib

Food	Qty		Cal	P	C	F
⠿IsaLean Protein Shake		Scoops	121	12	13	3

Meal Total

127cal12P13C3F5fib

Food	Qty		Cal	P	C	F
⠿IsaLean Protein Shake		Scoops	121	12	13	3

Meal Total

167cal13P22C3F7fib

Food	Qty		Cal	P	C	F
⠿IsaLean Protein Shake		Scoops	121	12	13	3
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

167cal13P22C3F7fib

Food	Qty		Cal	P	C	F
⠿IsaLean Protein Shake		Scoops	121	12	13	3
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

373cal42P13C17F4fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Raw)	oz	234	32	0	12
⠿Light Singles Cheese	slice	93	8	4	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	6	0	1	0

Meal Total

373cal42P13C17F4fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Raw)	oz	234	32	0	12
⠿Light Singles Cheese	slice	93	8	4	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	6	0	1	0

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

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

704cal54P59C28F5fib

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	34	1	1	3

Meal Total

438cal38P31C18F0fib

Food	Qty		Cal	P	C	F
⠿Kirkland - Supreme CauliflOwer Crust Pizza		pizza	315	14	31	15
⠿Grilled Chicken (Oz)		oz	123	24	0	3

Meal Total

525cal45P57C13F1fib

Food		Cal	P	C	F
🍽 Lemon Parmesan Chicken & Rice
⠿Chicken Breast - Raw - Skinless	oz	162	32	0	4
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Olive Oil	g	36	0	0	4
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	2	0	1	0
⠿Basmati Rice, Dry	g	227	5	51	0
⠿Water (ml)	ml	0	0	0	0
⠿Fat Free Evaporated Milk	grams	24	3	4	0
⠿Parmigiano Reggiano	grams	64	6	0	5

Meal Total

179cal5P15C11F4fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Almond Butter (gm)		grams	131	4	4	11

Meal Total

179cal5P15C11F4fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Almond Butter (gm)		grams	131	4	4	11

Meal Total

179cal11P27C3F5fib

Food	Qty		Cal	P	C	F
⠿Nugo - Protein Bar		bar	179	11	27	3

Meal Total

283cal12P52C3F9fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Nugo - Protein Bar		bar	179	11	27	3

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

167cal13P22C3F7fib

Food	Qty		Cal	P	C	F
⠿IsaLean Protein Shake		Scoops	121	12	13	3
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

105cal2P22C1F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Almond Butter (gm)		grams	6	0	0	1