Stoic Physique — Meal Planner

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‹ John McNabb

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1727cal183P98C67F

1755cal165P168C47F

1737cal187P146C45F

1730cal166P154C50F

1721cal154P175C45F

1657cal152P161C45F

Meal Total

48cal1P11C0F1fib

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

Meal Total

48cal1P11C0F1fib

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

Meal Total

48cal1P11C0F1fib

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

Meal Total

48cal1P11C0F1fib

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

Meal Total

48cal1P11C0F1fib

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

Meal Total

48cal1P11C0F1fib

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

Meal Total

243cal22P23C7F11fib

Food		Cal	P	C	F
⠿Pea Protein (365 Whole Foods)	scoop	68	15	2	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Flaxseeds	grams	33	2	1	2
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Baby Spinach	grams	10	1	1	0
⠿Kale	g	12	1	1	0
⠿Carrots	g	14	0	3	0

Meal Total

243cal22P23C7F11fib

Food		Cal	P	C	F
⠿Pea Protein (365 Whole Foods)	scoop	68	15	2	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Flaxseeds	grams	33	2	1	2
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Baby Spinach	grams	10	1	1	0
⠿Kale	g	12	1	1	0
⠿Carrots	g	14	0	3	0

Meal Total

218cal22P19C6F10fib

Food		Cal	P	C	F
⠿Pea Protein (365 Whole Foods)	scoop	68	15	2	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Flaxseeds	grams	33	2	1	2
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Baby Spinach	grams	10	1	1	0
⠿Kale	g	12	1	1	0
⠿Carrots	g	14	0	3	0

Meal Total

227cal22P19C7F10fib

Food		Cal	P	C	F
⠿Pea Protein (365 Whole Foods)	scoop	68	15	2	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Flaxseeds	grams	43	3	1	3
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Baby Spinach	grams	10	1	1	0
⠿Kale	g	12	1	1	0
⠿Carrots	g	14	0	3	0

Meal Total

235cal22P21C7F10fib

Food		Cal	P	C	F
⠿Pea Protein (365 Whole Foods)	scoop	68	15	2	0
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1
⠿Flaxseeds	grams	43	3	1	3
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Baby Spinach	grams	10	1	1	0
⠿Kale	g	12	1	1	0
⠿Carrots	g	14	0	3	0

Meal Total

320cal23P39C8F7fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	41	1	4	2
⠿Blueberries	g	25	0	6	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Pea Protein (365 Whole Foods)	scoop	68	15	2	0

Meal Total

320cal23P39C8F7fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	41	1	4	2
⠿Blueberries	g	25	0	6	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Pea Protein (365 Whole Foods)	scoop	68	15	2	0

Meal Total

411cal36P42C11F1fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿BBQ Sauce	grams	40	0	10	0
⠿Daiya - Dairy Free Shredded Cheddar Cheese	grams	30	0	3	2
⠿Mission Gluten Free Tortilla	tortilla	153	2	26	5

Meal Total

411cal36P42C11F1fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿BBQ Sauce	grams	40	0	10	0
⠿Daiya - Dairy Free Shredded Cheddar Cheese	grams	30	0	3	2
⠿Mission Gluten Free Tortilla	tortilla	153	2	26	5

Meal Total

411cal36P42C11F1fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿BBQ Sauce	grams	40	0	10	0
⠿Daiya - Dairy Free Shredded Cheddar Cheese	grams	30	0	3	2
⠿Mission - Gluten Free Tortilla Wrap	Wrap	153	2	26	5

Meal Total

428cal60P29C8F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	19	1	4	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	6	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

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

207cal18P0C15F0fib

Food	Qty		Cal	P	C	F
⠿Carnivore Snax (NY Strip)		g	205	18	0	15

Meal Total

207cal18P0C15F0fib

Food	Qty		Cal	P	C	F
⠿Carnivore Snax (NY Strip)		g	205	18	0	15

Meal Total

207cal18P0C15F0fib

Food	Qty		Cal	P	C	F
⠿Carnivore Snax (NY Strip)		g	205	18	0	15

Meal Total

207cal18P0C15F0fib

Food	Qty		Cal	P	C	F
⠿Carnivore Snax (NY Strip)		g	205	18	0	15

Meal Total

207cal18P0C15F0fib

Food	Qty		Cal	P	C	F
⠿Carnivore Snax (NY Strip)		g	205	18	0	15

Meal Total

182cal6P8C14F0fib

Food	Qty		Cal	P	C	F
⠿Pistachio Nuts		g	179	6	8	14

Meal Total

182cal6P8C14F0fib

Food	Qty		Cal	P	C	F
⠿Pistachio Nuts		g	179	6	8	14

Meal Total

638cal85P16C26F6fib

Food		Cal	P	C	F
⠿93/7 Ground Beef (Raw)	oz	328	46	0	16
⠿Nature's Own Keto Soft White Burger Buns	bun	250	36	4	10
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

638cal85P16C26F6fib

Food		Cal	P	C	F
⠿93/7 Ground Beef (Raw)	oz	328	46	0	16
⠿Nature's Own Keto Soft White Burger Buns	bun	250	36	4	10
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

646cal72P58C14F12fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

602cal71P48C14F10fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

669cal68P52C21F2fib

Food		Cal	P	C	F
⠿Filet Mignon (Raw)	oz	430	63	0	20
⠿Air Fry Potatoes (No Oil)	grams	190	5	43	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

700cal63P85C12F17fib

Food		Cal	P	C	F
🍽 Steak Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	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
⠿Tomato	medium (~123 g)	14	1	2	0
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿White Rice (Cooked)	grams	151	2	35	0

Meal Total

684cal62P82C12F16fib

Food		Cal	P	C	F
🍽 Steak Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿Corn (canned)	grams	43	1	8	1
⠿Salsa	grams	34	2	7	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿White Rice (Cooked)	grams	151	2	35	0

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

225cal16P38C1F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	106	15	11	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Honey	g	50	0	12	0

Meal Total

225cal15P39C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	101	14	11	0
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1
⠿Honey	g	66	0	17	0

Meal Total

241cal15P43C1F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	101	14	11	0
⠿Fresh/Frozen Mixed Berries	grams	71	1	15	1
⠿Honey	g	66	0	17	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