Stoic Physique — Meal Planner

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‹ Jason Ferguson

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2077cal195P196C57F

2259cal203P238C55F

1559cal146P147C43F

1585cal152P152C41F

1665cal134P172C49F

1665cal173P169C33F

1715cal168P128C59F

Meal Total

112cal1P27C0F3fib

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

Meal Total

217cal3P49C1F5fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

112cal1P27C0F3fib

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

Meal Total

80cal2P18C0F3fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	80	2	18	0

Meal Total

193cal21P25C1F2fib

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

Meal Total

193cal21P25C1F2fib

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

Meal Total

193cal21P25C1F2fib

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

Meal Total

137cal13P19C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

137cal13P19C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

196cal20P11C8F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Cheddar Cheese, Low Fat	g	34	3	0	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

203cal24P2C11F0fib

Food	Qty		Cal	P	C	F
⠿Egg (Large)		egg	150	13	1	11
⠿Egg Whites		grams	48	11	1	0

Meal Total

196cal20P11C8F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Cheddar Cheese, Low Fat	g	34	3	0	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

160cal20P2C8F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Cheddar Cheese, Low Fat	g	34	3	0	3

Meal Total

121cal17P2C5F0fib

Food	Qty		Cal	P	C	F
⠿Egg (Large)		egg	75	6	1	5
⠿Egg Whites		grams	48	11	1	0

Meal Total

196cal20P11C8F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Cheddar Cheese, Low Fat	g	34	3	0	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

196cal20P11C8F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Cheddar Cheese, Low Fat	g	34	3	0	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

📊 Macro target · ±20%

341–511cal36–54P24–36C11–17F

Macro target

Proteing≈ 36–54g

Carbsg≈ 24–36g

Fatg≈ 11–17g

Calories426≈ 341–511

Range

📊 Macro target · ±20%

381–571cal36–54P34–51C11–17F

Macro target

Proteing≈ 36–54g

Carbsg≈ 34–51g

Fatg≈ 11–17g

Calories476≈ 381–571

Range

📊 Macro target · ±20%

341–511cal36–54P24–36C11–17F

Macro target

Proteing≈ 36–54g

Carbsg≈ 24–36g

Fatg≈ 11–17g

Calories426≈ 341–511

Range

📊 Macro target · ±20%

341–511cal36–54P24–36C11–17F

Macro target

Proteing≈ 36–54g

Carbsg≈ 24–36g

Fatg≈ 11–17g

Calories426≈ 341–511

Range

📊 Macro target · ±20%

341–511cal36–54P24–36C11–17F

Macro target

Proteing≈ 36–54g

Carbsg≈ 24–36g

Fatg≈ 11–17g

Calories426≈ 341–511

Range

📊 Macro target · ±20%

341–511cal36–54P24–36C11–17F

Macro target

Proteing≈ 36–54g

Carbsg≈ 24–36g

Fatg≈ 11–17g

Calories426≈ 341–511

Range

📊 Macro target · ±20%

341–511cal36–54P24–36C11–17F

Macro target

Proteing≈ 36–54g

Carbsg≈ 24–36g

Fatg≈ 11–17g

Calories426≈ 341–511

Range

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

737cal59P78C21F13fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿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

755cal61P94C15F12fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Pasta (Cooked)(gm)	grams	393	15	78	3
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

616cal50P59C20F8fib

Food		Cal	P	C	F
⠿Pork Chops - Cooked	oz	356	44	0	20
⠿White Rice (Cooked)	grams	221	4	51	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

485cal35P48C17F15fib

Food		Cal	P	C	F
🍽 Spicy Ground Chicken Stir Fry with Rice
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿Ground Chicken (Cooked)	oz	220	28	0	12
⠿Bell Pepper	g	24	1	5	0
⠿Carrots	g	22	1	5	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Hot Chili Sauce, Sriracha (tbsp)	tbsp	10	0	2	0
⠿Sesame Oil (Tsp)	tsp	45	0	0	5

Meal Total

572cal55P43C20F9fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Sweet Potato (cooked)(Gm)	g	153	3	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Butter, Salted	g	88	0	0	10

Meal Total

617cal63P71C9F14fib

Food		Cal	P	C	F
🍽 Chicken Fiesta Bowl
⠿Boneless Skinless Chicken Breast (uncooked)	oz	280	52	0	8
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Sweet Corn, Frozen	g	26	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Salsa	grams	25	1	5	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0

Meal Total

543cal41P43C23F5fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	126	2	29	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

413cal49P25C13F6fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Whey Protein Powder	scoop	61	12	2	1
⠿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	80	1	9	5
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0
⠿Dymatize ISO 100 Protein	scoop	117	25	2	1

Meal Total

413cal49P25C13F6fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Whey Protein Powder	scoop	61	12	2	1
⠿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	80	1	9	5
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0
⠿Dymatize ISO 100 Protein	scoop	117	25	2	1

Meal Total

209cal30P20C1F0fib

Food	Qty		Cal	P	C	F
⠿Dymatize ISO 100 Protein		scoop	117	25	2	1
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

209cal30P20C1F0fib

Food	Qty		Cal	P	C	F
⠿Dymatize ISO 100 Protein		scoop	117	25	2	1
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

434cal16P70C10F0fib

Food	Qty		Cal	P	C	F
⠿Lenny & Larry'S - Chocolate Chip Cookie		serving	434	16	70	10

Meal Total

209cal30P20C1F0fib

Food	Qty		Cal	P	C	F
⠿Dymatize ISO 100 Protein		scoop	117	25	2	1
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

413cal49P25C13F6fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Whey Protein Powder	scoop	61	12	2	1
⠿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	80	1	9	5
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0
⠿Dymatize ISO 100 Protein	scoop	117	25	2	1