Stoic Physique — Meal Planner

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‹ Amit Upadhyay

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1822cal175P150C58F

1967cal178P208C47F

1791cal188P163C43F

1853cal181P154C57F

1927cal167P218C43F

1709cal191P135C45F

1701cal176P139C49F

Meal Total

267cal31P11C11F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

267cal31P11C11F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

267cal31P11C11F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

274cal28P27C6F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Mixed Vegetables (Your Choice)	grams	20	1	4	0

Meal Total

376cal35P32C12F5fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

473cal46P16C25F38fib

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	90	8	1	6
⠿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

473cal46P16C25F38fib

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	90	8	1	6
⠿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

204cal14P28C4F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Granola	grams	71	2	10	3

Meal Total

204cal14P28C4F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Granola	grams	71	2	10	3

Meal Total

175cal12P25C3F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	73	10	8	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Granola	grams	71	2	10	3

Meal Total

96cal10P14C0F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0
⠿Non-Fat Cottage Cheese		grams	67	10	7	0

Meal Total

133cal13P18C1F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1
⠿Non-Fat Cottage Cheese		grams	80	12	8	0

Meal Total

133cal13P18C1F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1
⠿Non-Fat Cottage Cheese		grams	80	12	8	0

Meal Total

535cal54P46C15F11fib

Food		Cal	P	C	F
🍽 Mediterranean Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Baby Spinach	grams	16	2	2	0
⠿Red Onion (gm)	grams	16	0	4	0
⠿Cucumber	g	11	0	2	0
⠿Feta Cheese	grams	71	4	1	6
⠿Olive Oil	g	36	0	0	4
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Cherry Tomatoes	grams	38	1	8	0

Meal Total

573cal60P54C13F9fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Brown Rice, Cooked	g	200	5	42	2
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	45	0	0	5

Meal Total

501cal60P27C17F8fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Carrots	g	44	1	10	0
⠿Cucumber	g	18	1	4	0
⠿Hummus	g	176	5	14	11

Meal Total

501cal60P27C17F8fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Carrots	g	44	1	10	0
⠿Cucumber	g	18	1	4	0
⠿Hummus	g	176	5	14	11

Meal Total

586cal54P61C14F12fib

Food		Cal	P	C	F
🍽 Mediterranean Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Baby Spinach	grams	16	2	2	0
⠿Red Onion (gm)	grams	16	0	4	0
⠿Cucumber	g	11	0	2	0
⠿Feta Cheese	grams	57	3	1	5
⠿Olive Oil	g	36	0	0	4
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Cherry Tomatoes	grams	38	1	8	0

Meal Total

330cal42P27C6F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

330cal42P27C6F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	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

96cal2P22C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

77cal11P6C1F0fib

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

Meal Total

77cal11P6C1F0fib

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

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0

Meal Total

324cal21P42C8F6fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

149cal2P33C1F3fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	147	2	33	1

Meal Total

527cal42P47C19F9fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Brown Rice, Cooked	g	166	4	35	1
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	72	0	0	8

Meal Total

727cal57P91C15F13fib

Food		Cal	P	C	F
🍽 Air fryer sweet potato wedges (pablo)
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Olive Oil	g	9	0	0	1
⠿Olive Oil	g	9	0	0	1
⠿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	169	4	38	0

Meal Total

611cal64P73C7F16fib

Food		Cal	P	C	F
🍽 Tilapia Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Sweet Corn, Frozen	g	26	1	5	0
⠿Salsa	grams	25	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Tilapia (Cooked)	grams	262	52	0	6

Meal Total

613cal53P53C21F7fib

Food		Cal	P	C	F
🍽 Grilled Chicken Guac Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿365 - Guacamole Single Serve (57Gm)	cup	100	1	6	8
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

579cal47P73C11F16fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	20	1	4	0
⠿Salsa	grams	26	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	132	2	31	0

Meal Total

555cal60P63C7F10fib

Food		Cal	P	C	F
🍽 Tilapia Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	26	2	5	0
⠿Sweet Corn, Frozen	g	21	1	4	0
⠿Salsa	grams	25	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Tilapia (Cooked)	grams	262	52	0	6

Meal Total

547cal45P67C11F13fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	59	4	11	0
⠿Corn (canned)	grams	15	1	3	0
⠿Salsa	grams	25	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

148cal15P13C4F6fib

Food	Qty		Cal	P	C	F
⠿Promix - Puff Bar		Bar	148	15	13	4

Meal Total

148cal15P13C4F6fib

Food	Qty		Cal	P	C	F
⠿Promix - Puff Bar		Bar	148	15	13	4

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