Stoic Physique — Meal Planner

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‹ Mary Beth Osoro

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1697cal163P169C41F

1648cal169P135C48F

1643cal167P129C51F

1638cal159P120C58F

1660cal160P111C64F

1686cal144P165C50F

1685cal143P186C41F

Meal Total

270cal25P29C6F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Basil Seeds	grams	45	2	5	2
⠿Brewed Coffee	cup	2	0	0	0
⠿Fairlife - Fat Free Milk	ﬂ oz	57	10	5	0
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

257cal25P28C5F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Basil Seeds	grams	36	1	4	2
⠿Brewed Coffee	cup	2	0	0	0
⠿Fairlife - Fat Free Milk	ﬂ oz	57	10	5	0
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

270cal25P29C6F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Basil Seeds	grams	45	2	5	2
⠿Brewed Coffee	cup	2	0	0	0
⠿Fairlife - Fat Free Milk	ﬂ oz	57	10	5	0
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

270cal25P29C6F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Basil Seeds	grams	45	2	5	2
⠿Brewed Coffee	cup	2	0	0	0
⠿Fairlife - Fat Free Milk	ﬂ oz	57	10	5	0
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

225cal25P20C5F0fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Basil Seeds	grams	45	2	5	2
⠿Brewed Coffee	cup	2	0	0	0
⠿Fairlife - Fat Free Milk	ﬂ oz	57	10	5	0
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

579cal34P95C7F10fib

Food		Cal	P	C	F
⠿Kodiak Protein Pancakes	serving	346	23	56	4
⠿Honey	g	99	0	25	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Brewed Coffee	cup	2	0	0	0
⠿Fairlife - Fat Free Milk	ﬂ oz	57	10	5	0
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

563cal34P91C7F10fib

Food		Cal	P	C	F
⠿Kodiak Protein Pancakes	serving	346	23	56	4
⠿Honey	g	83	0	21	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Brewed Coffee	cup	2	0	0	0
⠿Fairlife - Fat Free Milk	ﬂ oz	57	10	5	0
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

463cal38P44C15F7fib

Food		Cal	P	C	F
🍽 Chicken Hummus Bowl
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Sabra Classic Hummus	grams	95	2	6	7
⠿Baby Spinach	grams	10	1	1	0
⠿Olive Oil	g	36	0	0	4
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

454cal38P44C14F7fib

Food		Cal	P	C	F
🍽 Chicken Hummus Bowl
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Sabra Classic Hummus	grams	82	2	5	6
⠿Baby Spinach	grams	10	1	1	0
⠿Olive Oil	g	36	0	0	4
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

533cal33P44C25F9fib

Food		Cal	P	C	F
🍽 Power Protein Avocado Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	184	28	0	8
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	51	0	2	5
⠿White Rice (Cooked)	grams	151	2	35	0

Meal Total

522cal33P39C26F8fib

Food		Cal	P	C	F
🍽 Power Protein Avocado Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	184	28	0	8
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

427cal32P23C23F7fib

Food		Cal	P	C	F
🍽 Power Protein Avocado Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	184	28	0	8
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	34	0	1	3
⠿White Rice (Cooked)	grams	63	1	15	0

Meal Total

461cal41P45C13F7fib

Food		Cal	P	C	F
⠿Goodles Noodles (Cooked)	grams	171	10	31	1
⠿93/7 - Lean Ground Turkey (Cooked)	oz	208	28	0	11
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

420cal39P39C12F6fib

Food		Cal	P	C	F
⠿Goodles Noodles (Cooked)	grams	146	8	26	1
⠿93/7 - Lean Ground Turkey (Cooked)	oz	208	28	0	11
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	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

86cal1P7C6F2fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	90	1	7	6

Meal Total

86cal1P7C6F2fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	90	1	7	6

Meal Total

505cal39P67C9F13fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	27	0	7	0
⠿Black Beans (Boiled)	grams	59	4	11	0
⠿Corn (canned)	grams	31	1	6	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	184	28	0	8
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

478cal45P34C18F7fib

Food		Cal	P	C	F
🍽 Salmon, Vegetables - Air Fryer Potato Wedges
⠿Salmon (Cooked)	oz	250	40	0	10
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Potatoes (Uncooked)	g	110	3	24	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

381cal48P27C9F3fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Goodles Noodles (Cooked)	grams	98	6	18	1
⠿Rao'S Marinara Sauce	grams	46	1	3	3
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

387cal40P23C15F7fib

Food		Cal	P	C	F
🍽 Chicken Power Bowl
⠿Olive Oil	g	36	0	0	4
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Sesame Seeds	g	41	1	1	4
⠿Poppy Seed	grams	21	1	1	2
⠿Spinach (Gm)	g	23	2	3	0
⠿Strawberries	g	47	1	10	0
⠿Chickpeas (Canned)(Drained)	g	57	3	9	1
⠿Grilled Chicken (Oz)	oz	164	32	0	4

Meal Total

549cal42P39C25F20fib

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	24	1	5	0

Meal Total

419cal49P13C19F37fib

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	45	0	0	5
⠿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	14	1	3	0
⠿Sirloin Steak (Raw)	oz	198	36	0	6

Meal Total

475cal50P44C11F7fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Onion (Gm)	g	26	1	6	0
⠿Bell Pepper	g	24	1	5	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	33	2	5	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	45	0	0	5
⠿Grilled Chicken (Oz)	oz	205	40	0	5

Meal Total

247cal41P14C3F0fib

Food		Cal	P	C	F
⠿Fairlife - Fat Free Milk	ﬂ oz	57	10	5	0
⠿Gnarly Whey Protein Powder	scoop	92	13	6	2
⠿Gnarnly Collagen	scoop	56	14	0	0
⠿Pbfit (Dry)	grams	44	5	3	1

Meal Total

247cal41P14C3F0fib

Food		Cal	P	C	F
⠿Fairlife - Fat Free Milk	ﬂ oz	57	10	5	0
⠿Gnarly Whey Protein Powder	scoop	92	13	6	2
⠿Gnarnly Collagen	scoop	56	14	0	0
⠿Pbfit (Dry)	grams	44	5	3	1

Meal Total

247cal41P14C3F0fib

Food		Cal	P	C	F
⠿Fairlife - Fat Free Milk	ﬂ oz	57	10	5	0
⠿Gnarly Whey Protein Powder	scoop	92	13	6	2
⠿Gnarnly Collagen	scoop	56	14	0	0
⠿Pbfit (Dry)	grams	44	5	3	1

Meal Total

247cal41P14C3F0fib

Food		Cal	P	C	F
⠿Fairlife - Fat Free Milk	ﬂ oz	57	10	5	0
⠿Gnarly Whey Protein Powder	scoop	92	13	6	2
⠿Gnarnly Collagen	scoop	56	14	0	0
⠿Pbfit (Dry)	grams	44	5	3	1

Meal Total

247cal41P14C3F0fib

Food		Cal	P	C	F
⠿Fairlife - Fat Free Milk	ﬂ oz	57	10	5	0
⠿Gnarly Whey Protein Powder	scoop	92	13	6	2
⠿Gnarnly Collagen	scoop	56	14	0	0
⠿Pbfit (Dry)	grams	44	5	3	1

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