Stoic Physique — Meal Planner

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‹ Shane McNamara

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1601cal183P170C21F

1540cal179P161C20F

1915cal192P235C23F

1902cal195P213C30F

1500cal181P131C28F

1563cal197P115C35F

1561cal185P140C29F

Meal Total

157cal6P31C1F3fib

Food	Qty		Cal	P	C	F
⠿English Muffin		muffin	159	6	31	1

Meal Total

314cal12P62C2F5fib

Food	Qty		Cal	P	C	F
⠿English Muffin		muffin	318	12	62	2

Meal Total

314cal12P62C2F5fib

Food	Qty		Cal	P	C	F
⠿English Muffin		muffin	318	12	62	2

Meal Total

157cal6P31C1F3fib

Food	Qty		Cal	P	C	F
⠿English Muffin		muffin	159	6	31	1

Meal Total

157cal6P31C1F3fib

Food	Qty		Cal	P	C	F
⠿English Muffin		muffin	159	6	31	1

Meal Total

238cal40P15C2F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

238cal40P15C2F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

238cal40P15C2F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

238cal40P15C2F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

238cal40P15C2F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

238cal40P15C2F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

238cal40P15C2F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

490cal53P47C10F9fib

Food		Cal	P	C	F
⠿96/4 Lean Ground Beef (Cooked)	oz	282	48	0	10
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

534cal54P57C10F11fib

Food		Cal	P	C	F
⠿96/4 Lean Ground Beef (Cooked)	oz	282	48	0	10
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

394cal51P25C10F7fib

Food		Cal	P	C	F
⠿96/4 Lean Ground Beef (Cooked)	oz	282	48	0	10
⠿Sweet Potato (cooked)(Gm)	g	74	1	17	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

493cal60P34C13F13fib

Food		Cal	P	C	F
🍽 Savory Chicken & Quinoa Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Quinoa (Cooked)(Grams)	grams	153	5	27	3
⠿Cherry Tomatoes	grams	19	1	4	0
⠿Baby Spinach	grams	8	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

489cal60P33C13F13fib

Food		Cal	P	C	F
🍽 Savory Chicken & Quinoa Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Quinoa (Cooked)(Grams)	grams	153	5	27	3
⠿Cherry Tomatoes	grams	15	1	3	0
⠿Baby Spinach	grams	8	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

481cal59P32C13F13fib

Food		Cal	P	C	F
🍽 Savory Chicken & Quinoa Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Quinoa (Cooked)(Grams)	grams	153	5	27	3
⠿Cherry Tomatoes	grams	12	0	3	0
⠿Baby Spinach	grams	8	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

481cal59P32C13F13fib

Food		Cal	P	C	F
🍽 Savory Chicken & Quinoa Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Quinoa (Cooked)(Grams)	grams	153	5	27	3
⠿Cherry Tomatoes	grams	13	0	3	0
⠿Baby Spinach	grams	8	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

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

215cal25P22C3F4fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

190cal25P18C2F3fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries		grams	71	1	15	1

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

498cal59P52C6F3fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Trader Joe’S - (Microwavable) Jasmine Rice	grams (frozen)	198	5	45	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

550cal60P64C6F4fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Trader Joe’S - (Microwavable) Jasmine Rice	grams (frozen)	248	6	56	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

614cal62P78C6F4fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Trader Joe’S - (Microwavable) Jasmine Rice	grams (frozen)	310	7	70	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

587cal57P65C11F12fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	52	4	10	0
⠿Corn (canned)	grams	15	1	3	0
⠿Salsa	grams	20	1	4	0
⠿Romaine/Cos Lettuce	g	11	1	2	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿White Rice (Cooked)	grams	126	2	29	0
⠿96/4 Lean Ground Beef (Cooked)	oz	282	48	0	10

Meal Total

567cal56P61C11F10fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	39	3	7	0
⠿Corn (canned)	grams	15	1	3	0
⠿Salsa	grams	15	1	3	0
⠿Romaine/Cos Lettuce	g	11	1	2	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿White Rice (Cooked)	grams	126	2	29	0
⠿96/4 Lean Ground Beef (Cooked)	oz	282	48	0	10

Meal Total

513cal67P23C17F3fib

Food		Cal	P	C	F
⠿Flank Steak - (Cooked)	oz	405	63	0	17
⠿Air Fry Potatoes (No Oil)	grams	76	2	17	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

511cal55P48C11F8fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	26	2	5	0
⠿Corn (canned)	grams	15	1	3	0
⠿Salsa	grams	12	1	2	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
⠿White Rice (Cooked)	grams	75	1	17	0
⠿96/4 Lean Ground Beef (Cooked)	oz	282	48	0	10

Meal Total

92cal1P22C0F3fib

Food	Qty		Cal	P	C	F
⠿Dried Apricots		g	92	1	22	0

Meal Total

92cal1P22C0F3fib

Food	Qty		Cal	P	C	F
⠿Dried Apricots		g	92	1	22	0

Meal Total

140cal2P33C0F5fib

Food	Qty		Cal	P	C	F
⠿Dried Apricots		g	138	2	33	0

Meal Total

80cal1P19C0F3fib

Food	Qty		Cal	P	C	F
⠿Dried Apricots		g	81	1	19	0

Meal Total

80cal1P19C0F3fib

Food	Qty		Cal	P	C	F
⠿Dried Apricots		g	81	1	19	0

Meal Total

48cal1P11C0F2fib

Food	Qty		Cal	P	C	F
⠿Dried Apricots		g	46	1	11	0

Meal Total

48cal1P11C0F2fib

Food	Qty		Cal	P	C	F
⠿Dried Apricots		g	46	1	11	0