Stoic Physique — Meal Planner

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‹ Bryan Osoro

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2221cal198P238C53F

2199cal208P191C67F

2230cal192P217C66F

2177cal188P183C77F

2218cal178P201C78F

2698cal216P274C82F

2225cal190P229C61F

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

345cal16P50C9F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿20 oz Latte (Bryan O)		latte	241	15	25	9

Meal Total

369cal51P39C1F5fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Naked Whey Isolate	scoops	120	30	0	0
⠿Fresh/Frozen Mixed Berries	grams	112	1	24	1

Meal Total

402cal52P44C2F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Naked Whey Isolate	scoops	120	30	0	0
⠿Fresh/Frozen Mixed Berries	grams	134	2	29	2

Meal Total

369cal51P39C1F5fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Naked Whey Isolate	scoops	120	30	0	0
⠿Fresh/Frozen Mixed Berries	grams	112	1	24	1

Meal Total

373cal51P40C1F5fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Naked Whey Isolate	scoops	120	30	0	0
⠿Fresh/Frozen Mixed Berries	grams	116	1	25	1

Meal Total

329cal47P33C1F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Naked Whey Isolate	scoops	120	30	0	0
⠿Fresh/Frozen Mixed Berries	grams	98	1	21	1

Meal Total

1150cal62P185C18F21fib

Food		Cal	P	C	F
⠿Kodiak Protein Pancakes	serving	692	45	111	8
⠿Honey	g	83	0	21	0
⠿Fresh/Frozen Mixed Berries	grams	134	2	29	2
⠿20 oz Latte (Bryan O)	latte	241	15	25	9

Meal Total

650cal31P118C6F15fib

Food		Cal	P	C	F
⠿Kodiak Protein Pancakes	serving	461	30	74	5
⠿Honey	g	83	0	21	0
⠿Fresh/Frozen Mixed Berries	grams	112	1	24	1

Meal Total

220cal8P20C12F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	64	2	14	0
⠿Peanut Butter		grams	153	6	6	12

Meal Total

220cal8P20C12F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	64	2	14	0
⠿Peanut Butter		grams	153	6	6	12

Meal Total

220cal8P20C12F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	64	2	14	0
⠿Peanut Butter		grams	153	6	6	12

Meal Total

220cal8P20C12F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	64	2	14	0
⠿Peanut Butter		grams	153	6	6	12

Meal Total

155cal5P18C7F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	64	2	14	0
⠿Peanut Butter		grams	91	3	4	7

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

568cal69P28C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿BBQ Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

568cal69P28C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿BBQ Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

756cal49P68C32F10fib

Food		Cal	P	C	F
🍽 Power Protein Avocado Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	12	1	2	0
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Litehouse Organic Balsamic Vinaigrette	ml	83	0	2	8

Meal Total

758cal49P73C30F11fib

Food		Cal	P	C	F
🍽 Power Protein Avocado Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	12	1	2	0
⠿White Rice (Cooked)	grams	276	4	64	0
⠿Litehouse Organic Balsamic Vinaigrette	ml	59	0	2	6

Meal Total

616cal47P44C28F9fib

Food		Cal	P	C	F
🍽 Power Protein Avocado Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	12	1	2	0
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Litehouse Organic Balsamic Vinaigrette	ml	48	0	1	5

Meal Total

770cal64P70C26F4fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Goodles Noodles (Cooked)	grams	306	18	55	2
⠿Rao'S Marinara Sauce	grams	114	2	7	8
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

640cal60P46C24F4fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	338	46	0	17
⠿Goodles Noodles (Cooked)	grams	183	11	33	1
⠿Rao'S Marinara Sauce	grams	76	2	5	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

206cal20P0C14F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	206	20	0	14

Meal Total

740cal49P109C12F17fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿Corn (canned)	grams	46	1	9	1
⠿Salsa	grams	34	2	7	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	276	4	64	0

Meal Total

797cal59P84C25F14fib

Food		Cal	P	C	F
🍽 Salmon, Vegetables - Air Fryer Potato Wedges
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Potatoes (Uncooked)	g	329	9	72	1
⠿Olive Oil	g	108	0	0	12
⠿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

561cal63P48C13F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Goodles Noodles (Cooked)	grams	196	11	35	1
⠿Rao'S Marinara Sauce	grams	76	2	5	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

614cal60P35C26F11fib

Food		Cal	P	C	F
🍽 Chicken Power Bowl
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Sesame Seeds	g	61	2	1	6
⠿Poppy Seed	grams	26	1	1	2
⠿Spinach (Gm)	g	36	3	4	1
⠿Strawberries	g	72	1	15	1
⠿Chickpeas (Canned)(Drained)	g	86	4	14	2
⠿Grilled Chicken (Oz)	oz	246	48	0	6

Meal Total

561cal43P41C25F20fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Raw)	oz	234	32	0	12
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	162	8	28	2
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

534cal61P14C26F37fib

Food		Cal	P	C	F
🍽 Steak Vegetable Fajitas (Sirloin)
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Extra Virgin Olive Oil	g	90	0	0	10
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Chili Powder	tsp	16	0	4	0
⠿Cumin Ground (Tsp)	tsp	5	0	1	0
⠿Lemon Juice	g	4	0	1	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Chopped Peppers And Onions	grams	17	1	3	0
⠿Sirloin Steak (Raw)	oz	264	48	0	8

Meal Total

588cal60P60C12F10fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	45	0	0	5
⠿Grilled Chicken (Oz)	oz	246	48	0	6