Stoic Physique — Meal Planner

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‹ Nick Gibson

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1822cal187P147C54F

1860cal183P147C60F

1893cal186P168C53F

1859cal181P160C55F

1706cal180P143C46F

1988cal184P151C72F

Meal Total

399cal45P30C11F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Peanut Butter	grams	122	4	5	9
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

399cal45P30C11F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Peanut Butter	grams	122	4	5	9
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

399cal45P30C11F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Peanut Butter	grams	122	4	5	9
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

363cal41P25C11F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Peanut Butter	grams	122	4	5	9
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

399cal45P30C11F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Peanut Butter	grams	122	4	5	9
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

443cal43P16C23F38fib

Food		Cal	P	C	F
🍽 Breakfast Burrito - Low Carb Wrap
⠿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	64	6	1	4
⠿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

443cal43P16C23F38fib

Food		Cal	P	C	F
🍽 Breakfast Burrito - Low Carb Wrap
⠿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	64	6	1	4
⠿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

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

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

141cal19P5C5F1fib

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

Meal Total

500cal46P34C20F6fib

Food		Cal	P	C	F
🍽 Ground Beef Rice Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lime Juice	g	2	0	0	0
⠿Cilantro Leaves	cup	1	0	0	0

Meal Total

500cal46P34C20F6fib

Food		Cal	P	C	F
🍽 Ground Beef Rice Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lime Juice	g	2	0	0	0
⠿Cilantro Leaves	cup	1	0	0	0

Meal Total

528cal53P34C20F6fib

Food		Cal	P	C	F
🍽 Ground Beef Rice Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	54	0	0	6
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lime Juice	g	2	0	0	0
⠿Cilantro Leaves	cup	1	0	0	0

Meal Total

464cal46P34C16F6fib

Food		Cal	P	C	F
🍽 Ground Beef Rice Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	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	11	1	2	0
⠿Lime Juice	g	2	0	0	0
⠿Cilantro Leaves	cup	1	0	0	0

Meal Total

473cal46P34C17F6fib

Food		Cal	P	C	F
🍽 Ground Beef Rice Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	45	0	0	5
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lime Juice	g	2	0	0	0
⠿Cilantro Leaves	cup	1	0	0	0

Meal Total

465cal41P37C17F4fib

Food		Cal	P	C	F
🍽 Grilled Chicken Guac Bowl
⠿Costco - Costco Flame Seared Chargrilled Chipotle Chicken	Oz	229	37	7	6
⠿365 - Guacamole Single Serve (57Gm)	cup	50	1	3	4
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

465cal41P37C17F4fib

Food		Cal	P	C	F
🍽 Grilled Chicken Guac Bowl
⠿Costco - Costco Flame Seared Chargrilled Chipotle Chicken	Oz	229	37	7	6
⠿365 - Guacamole Single Serve (57Gm)	cup	50	1	3	4
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

125cal12P17C1F1fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0

Meal Total

125cal12P17C1F1fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0

Meal Total

125cal12P17C1F1fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0

Meal Total

77cal11P6C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1

Meal Total

125cal12P17C1F1fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0

Meal Total

125cal12P17C1F1fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0

Meal Total

125cal12P17C1F1fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0

Meal Total

494cal57P35C14F8fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	72	0	0	8

Meal Total

532cal53P35C20F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	72	0	0	8

Meal Total

537cal49P56C13F11fib

Food		Cal	P	C	F
🍽 Air fryer sweet potato wedges (pablo)
⠿Costco - Costco Flame Seared Chargrilled Chipotle Chicken	Oz	263	43	8	7
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	54	0	0	6
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Parsley (Dried)(Tbsp)	tbsp	0	0	0	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Sweet Potato (Gm)(Uncooked)	grams	150	3	34	0

Meal Total

722cal59P72C22F21fib

Food		Cal	P	C	F
🍽 Air fryer sweet potato wedges (pablo)
⠿93/7 Ground Beef (Raw)	oz	328	46	0	16
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	162	8	28	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	36	0	0	4
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Parsley (Dried)(Tbsp)	tbsp	0	0	0	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Sweet Potato (Gm)(Uncooked)	grams	150	3	34	0

Meal Total

476cal53P39C12F8fib

Food		Cal	P	C	F
⠿Kirkland (Costco) - Smoked Sockeye Salmon	oz	280	48	4	8
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	36	0	0	4

Meal Total

651cal61P50C23F6fib

Food		Cal	P	C	F
🍽 Air Fryer Potato Wedges
⠿Flank Steak - (Cooked)	oz	355	55	0	15
⠿Potatoes (Uncooked)	g	219	6	48	0
⠿Olive Oil	g	72	0	0	8
⠿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

651cal61P50C23F6fib

Food		Cal	P	C	F
🍽 Air Fryer Potato Wedges
⠿Flank Steak - (Cooked)	oz	355	55	0	15
⠿Potatoes (Uncooked)	g	219	6	48	0
⠿Olive Oil	g	72	0	0	8
⠿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

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3

Meal Total

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3

Meal Total

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3

Meal Total

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3