Stoic Physique — Meal Planner

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‹ Thomas Boyd

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2237cal182P276C45F

2249cal181P280C45F

2161cal192P220C57F

2332cal157P309C52F

2060cal168P257C40F

1628cal132P185C40F

1663cal142P186C39F

Meal Total

145cal2P32C1F4fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

97cal1P21C1F3fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

177cal2P40C1F4fib

Food		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Honey	g	33	0	8	0

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0

Meal Total

121cal1P27C1F3fib

Food		Cal	P	C
⠿Rice Cakes (Your Choice Flavor)	Rice cake	49	1	11
⠿Fresh/Frozen Mixed Berries	grams	36	0	8
⠿Honey	g	33	0	8

Meal Total

812cal49P127C12F31fib

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
⠿Fresh/Frozen Mixed Berries	grams	62	1	13	1
⠿Aunt Millie's Potato Bread	slices	272	13	53	1

Meal Total

820cal49P129C12F31fib

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
⠿Fresh/Frozen Mixed Berries	grams	71	1	15	1
⠿Aunt Millie's Potato Bread	slices	272	13	53	1

Meal Total

735cal47P112C11F30fib

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
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Aunt Millie's Potato Bread	slices	217	10	42	1

Meal Total

751cal47P116C11F31fib

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
⠿Fresh/Frozen Mixed Berries	grams	62	1	13	1
⠿Aunt Millie's Potato Bread	slices	217	10	42	1

Meal Total

779cal49P121C11F30fib

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
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Aunt Millie's Potato Bread	slices	272	13	53	1

Meal Total

225cal21P33C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Honey	g	33	0	8	0

Meal Total

358cal23P53C6F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Honey	g	50	0	12	0
⠿Granola	grams	118	3	16	5

Meal Total

669cal82P65C9F28fib

Food		Cal	P	C	F
🍽 Grilled Chicken Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	196	14	36	0
⠿Sweet Corn, Frozen	g	26	1	5	0
⠿Salsa	grams	25	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿Grilled Chicken (Oz)	oz	328	64	0	8

Meal Total

669cal82P65C9F28fib

Food		Cal	P	C	F
🍽 Grilled Chicken Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	196	14	36	0
⠿Sweet Corn, Frozen	g	26	1	5	0
⠿Salsa	grams	25	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿Grilled Chicken (Oz)	oz	328	64	0	8

Meal Total

669cal82P65C9F28fib

Food		Cal	P	C	F
🍽 Grilled Chicken Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	196	14	36	0
⠿Sweet Corn, Frozen	g	26	1	5	0
⠿Salsa	grams	25	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿Grilled Chicken (Oz)	oz	328	64	0	8

Meal Total

579cal50P88C3F10fib

Food		Cal	P	C	F
⠿Mahi-Mahi (Cooked)	oz	186	42	0	2
⠿White Rice (Cooked)	grams	347	6	80	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

539cal62P66C3F8fib

Food		Cal	P	C	F
⠿Mahi-Mahi (Cooked)	oz	248	56	0	3
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

588cal54P66C12F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

520cal54P58C8F12fib

Food		Cal	P	C	F
⠿Sirloin Steak (Raw)	oz	264	48	0	8
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

542cal48P38C22F16fib

Food		Cal	P	C	F
⠿Ground Beef - 90/10 - Raw	oz	291	34	0	17
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	162	8	28	2
⠿Light Singles Cheese	slice	47	4	2	3
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

542cal48P38C22F16fib

Food		Cal	P	C	F
⠿Ground Beef - 90/10 - Raw	oz	291	34	0	17
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	162	8	28	2
⠿Light Singles Cheese	slice	47	4	2	3
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

640cal59P38C28F16fib

Food		Cal	P	C	F
⠿Ground Beef - 90/10 - Raw	oz	387	45	0	23
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	162	8	28	2
⠿Light Singles Cheese	slice	47	4	2	3
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

678cal53P58C26F4fib

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	13	0	0	1

Meal Total

553cal54P46C17F11fib

Food		Cal	P	C	F
🍽 Mediterranean Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Baby Spinach	grams	16	2	2	0
⠿Red Onion (gm)	grams	16	0	4	0
⠿Cucumber	g	11	0	2	0
⠿Feta Cheese	grams	71	4	1	6
⠿Olive Oil	g	54	0	0	6
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Cherry Tomatoes	grams	38	1	8	0

Meal Total

553cal54P46C17F11fib

Food		Cal	P	C	F
🍽 Mediterranean Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Baby Spinach	grams	16	2	2	0
⠿Red Onion (gm)	grams	16	0	4	0
⠿Cucumber	g	11	0	2	0
⠿Feta Cheese	grams	71	4	1	6
⠿Olive Oil	g	54	0	0	6
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Cherry Tomatoes	grams	38	1	8	0

Meal Total

644cal63P62C16F14fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

69cal1P14C1F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

121cal1P27C1F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1
⠿Honey		g	50	0	12	0

Meal Total

117cal4P5C9F0fib

Food	Qty		Cal	P	C	F
⠿Pistachio Nuts		g	120	4	5	9

Meal Total

147cal5P7C11F0fib

Food	Qty		Cal	P	C	F
⠿Pistachio Nuts		g	149	5	7	11

Meal Total

141cal2P13C9F0fib

Food	Qty		Cal	P	C	F
⠿Skinny Pop Popcorn		grams	141	2	13	9

Meal Total

141cal2P13C9F0fib

Food	Qty		Cal	P	C	F
⠿Skinny Pop Popcorn		grams	141	2	13	9

Meal Total

141cal2P13C9F0fib

Food	Qty		Cal	P	C	F
⠿Skinny Pop Popcorn		grams	141	2	13	9