Stoic Physique — Meal Planner

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‹ Scott McDougal

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2028cal201P171C60F

1944cal206P136C64F

2028cal201P171C60F

1966cal191P170C58F

1882cal195P136C62F

2032cal180P184C64F

1934cal186P140C70F

Meal Total

451cal52P27C15F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Cottage Cheese 1%	grams	157	22	10	3

Meal Total

504cal58P23C20F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Cottage Cheese 1%	grams	157	22	10	3

Meal Total

451cal52P27C15F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Cottage Cheese 1%	grams	157	22	10	3

Meal Total

418cal51P22C14F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Cottage Cheese 1%	grams	157	22	10	3

Meal Total

480cal57P18C20F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0
⠿Cottage Cheese 1%	grams	157	22	10	3

Meal Total

418cal51P22C14F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Cottage Cheese 1%	grams	157	22	10	3

Meal Total

504cal58P23C20F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Cottage Cheese 1%	grams	157	22	10	3

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

112cal1P27C0F3fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

414cal52P38C6F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

410cal52P37C6F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

414cal52P38C6F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

446cal54P44C6F9fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (Gm)(Uncooked)	grams	141	3	32	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lemon Juice	g	1	0	0	0

Meal Total

446cal54P44C6F9fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (Gm)(Uncooked)	grams	141	3	32	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lemon Juice	g	1	0	0	0

Meal Total

570cal45P48C22F14fib

Food		Cal	P	C	F
🍽 Ground Turkey Taco Bowl
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿Corn (canned)	grams	39	1	7	1
⠿Salsa	grams	20	1	4	0
⠿Romaine/Cos Lettuce	g	16	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿Siete Grain Free Taco Shells	taco shells	136	1	15	8

Meal Total

570cal45P48C22F14fib

Food		Cal	P	C	F
🍽 Ground Turkey Taco Bowl
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿Corn (canned)	grams	39	1	7	1
⠿Salsa	grams	20	1	4	0
⠿Romaine/Cos Lettuce	g	16	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿Siete Grain Free Taco Shells	taco shells	136	1	15	8

Meal Total

180cal16P2C12F0fib

Food	Qty		Cal	P	C	F
⠿Archer - Beef Stick		stick	180	16	2	12

Meal Total

180cal16P2C12F0fib

Food	Qty		Cal	P	C	F
⠿Archer - Beef Stick		stick	180	16	2	12

Meal Total

180cal16P2C12F0fib

Food	Qty		Cal	P	C	F
⠿Archer - Beef Stick		stick	180	16	2	12

Meal Total

180cal16P2C12F0fib

Food	Qty		Cal	P	C	F
⠿Archer - Beef Stick		stick	180	16	2	12

Meal Total

180cal16P2C12F0fib

Food	Qty		Cal	P	C	F
⠿Archer - Beef Stick		stick	180	16	2	12

Meal Total

122cal6P2C10F0fib

Food	Qty		Cal	P	C	F
⠿Pumpkin Seeds - No Shell		grams	121	6	2	10

Meal Total

122cal6P2C10F0fib

Food	Qty		Cal	P	C	F
⠿Pumpkin Seeds - No Shell		grams	121	6	2	10

Meal Total

575cal56P54C15F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	184	28	0	8
⠿Rotini Chickpea Pasta By Banza (Cooked)	oz	304	16	51	4
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	44	6	1	1
⠿Kraft Fat Free Cheese	g	24	5	1	0
⠿Sour Cream - Light	grams	23	1	1	2

Meal Total

575cal56P54C15F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	184	28	0	8
⠿Rotini Chickpea Pasta By Banza (Cooked)	oz	304	16	51	4
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	44	6	1	1
⠿Kraft Fat Free Cheese	g	24	5	1	0
⠿Sour Cream - Light	grams	23	1	1	2

Meal Total

575cal56P54C15F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	184	28	0	8
⠿Rotini Chickpea Pasta By Banza (Cooked)	oz	304	16	51	4
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	44	6	1	1
⠿Kraft Fat Free Cheese	g	24	5	1	0
⠿Sour Cream - Light	grams	23	1	1	2

Meal Total

514cal45P52C14F7fib

Food		Cal	P	C	F
⠿93/7 Ground Beef (Raw)	oz	287	40	0	14
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

514cal45P52C14F7fib

Food		Cal	P	C	F
⠿93/7 Ground Beef (Raw)	oz	287	40	0	14
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

545cal56P42C17F8fib

Food		Cal	P	C	F
🍽 Steak & - Air Fryer Potato Wedges
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Potatoes (Uncooked)	g	146	4	32	0
⠿Olive Oil	g	54	0	0	6
⠿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

545cal56P42C17F8fib

Food		Cal	P	C	F
🍽 Steak & - Air Fryer Potato Wedges
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Potatoes (Uncooked)	g	146	4	32	0
⠿Olive Oil	g	54	0	0	6
⠿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

296cal24P23C12F6fib

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

Meal Total

275cal24P20C11F6fib

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	53	1	6	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0

Meal Total

296cal24P23C12F6fib

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

Meal Total

296cal24P23C12F6fib

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

Meal Total

262cal23P20C10F6fib

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	53	2	2	4
⠿Splenda 0 Calorie Sweetner	packet	0	0	0	0
⠿Chocolate Chips	grams	53	1	6	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0

Meal Total

273cal21P45C1F2fib

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	83	0	21	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