Stoic Physique — Meal Planner

Loading…

‹ Ryan Kremer

📄 Client PDF

Days run left → right · scroll to see the full week

2257cal219P208C61F

2232cal234P189C60F

2263cal220P222C55F

2231cal227P207C55F

2475cal237P213C75F

2234cal199P193C74F

2240cal224P174C72F

Meal Total

69cal1P14C1F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

109cal1P24C1F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	112	1	24	1

Meal Total

121cal1P27C1F4fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1
⠿Honey		g	33	0	8	0

Meal Total

483cal51P54C7F9fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Kale	g	12	1	1	0
⠿Almond Milk, Unsweetened (Cups)	cup	22	0	1	2

Meal Total

394cal50P35C6F5fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Kale	g	12	1	1	0
⠿Almond Milk, Unsweetened (Cups)	cup	22	0	1	2

Meal Total

394cal50P35C6F5fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Kale	g	12	1	1	0
⠿Almond Milk, Unsweetened (Cups)	cup	22	0	1	2

Meal Total

394cal50P35C6F5fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Kale	g	12	1	1	0
⠿Almond Milk, Unsweetened (Cups)	cup	22	0	1	2

Meal Total

475cal51P52C7F9fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Fresh/Frozen Mixed Berries	grams	76	1	16	1
⠿Kale	g	12	1	1	0
⠿Almond Milk, Unsweetened (Cups)	cup	22	0	1	2

Meal Total

588cal45P66C16F11fib

Food		Cal	P	C	F
⠿Chobani - 20g Protein (Greek Yogurt)	cup	278	40	16	6
⠿Bear Naked Granola	grams	154	3	20	7
⠿Fresh/Frozen Mixed Berries	grams	134	2	29	2
⠿Almond Milk, Unsweetened (Cups)	cup	22	0	1	2

Meal Total

588cal45P66C16F11fib

Food		Cal	P	C	F
⠿Chobani - 20g Protein (Greek Yogurt)	cup	278	40	16	6
⠿Bear Naked Granola	grams	154	3	20	7
⠿Fresh/Frozen Mixed Berries	grams	134	2	29	2
⠿Almond Milk, Unsweetened (Cups)	cup	22	0	1	2

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

374cal13P13C30F1fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	372	13	13	30

Meal Total

157cal5P5C13F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	155	5	5	13

Meal Total

157cal5P5C13F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	155	5	5	13

Meal Total

724cal70P66C20F35fib

Food		Cal	P	C	F
⠿Uncle Bens - Ready Rice - Jasmine	bag	206	5	43	2
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	23	1	4	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿BBQ Sauce	grams	60	0	15	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3

Meal Total

742cal73P63C22F35fib

Food		Cal	P	C	F
⠿Uncle Bens - Ready Rice - Jasmine	bag	206	5	43	2
🍽 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	50	0	13	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

774cal73P71C22F35fib

Food		Cal	P	C	F
⠿Uncle Bens - Ready Rice - Jasmine	bag	206	5	43	2
🍽 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

774cal73P71C22F35fib

Food		Cal	P	C	F
⠿Uncle Bens - Ready Rice - Jasmine	bag	206	5	43	2
🍽 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

677cal83P30C25F52fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	204	18	6	12
⠿BBQ Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

717cal70P53C25F35fib

Food		Cal	P	C	F
⠿Uncle Bens - Ready Rice - Jasmine	bag	206	5	43	2
🍽 Chicken Caesar Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	16	1	3	0
⠿Lite Caesar Dressing By Newman'S Own	grams	99	2	3	9
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Kraft Fat Free Cheese	g	16	3	1	0

Meal Total

725cal72P53C25F35fib

Food		Cal	P	C	F
⠿Uncle Bens - Ready Rice - Jasmine	bag	206	5	43	2
🍽 Chicken Caesar Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	16	1	3	0
⠿Lite Caesar Dressing By Newman'S Own	grams	99	2	3	9
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Kraft Fat Free Cheese	g	24	5	1	0

Meal Total

630cal57P51C22F2fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	72	0	0	8
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Uncle Ben's - Ready Rice - Coconut Jasmine	bag	231	5	42	5
⠿Puravida Vegetable Melange	g	55	1	6	3

Meal Total

745cal71P68C21F22fib

Food		Cal	P	C	F
🍽 Lean Beef & - Chickpea Pasta Lentil Marinara
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Rotini Chickpea Pasta By Banza (Cooked)	oz	203	11	34	3
⠿Lentils (Boiled)	grams	121	9	20	1
⠿Nutritional Yeast	grams	42	7	4	0
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Baby Spinach	grams	5	1	1	0
⠿Olive Oil	g	45	0	0	5
⠿Garlic Powder	tsp	6	0	1	0
⠿Italian Seasoning	tsp	2	0	0	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

578cal55P58C14F7fib

Food		Cal	P	C	F
🍽 Grilled Chicken & - Air Fryer Potato Wedges
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Potatoes (Uncooked)	g	256	7	56	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

712cal64P78C16F3fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Microwaveable Petite Sweet Potato	grams	302	5	71	0
⠿Puravida Vegetable Melange	g	66	1	7	4

Meal Total

582cal70P53C10F13fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Dave's Killer Bread - Thin Sliced	slice	276	12	48	4
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Kraft Fat Free Cheese	g	47	10	2	0

Meal Total

638cal61P58C18F9fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Dave's Killer Burger Buns	Bun	318	12	54	6
⠿Kraft Fat Free Cheese	g	31	6	1	0
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

636cal84P39C16F7fib

Food		Cal	P	C	F
🍽 Chicken Parm
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Egg (Large)	egg	75	6	1	5
⠿Chicken Breast - Raw - Skinless	oz	291	57	0	7
⠿Panko Bread Crumbs	grams	96	3	21	0
⠿Kraft Fat Free Cheese	g	71	15	3	0
⠿Puravida Vegetable Melange	g	55	1	6	3

Meal Total

139cal20P8C3F1fib

Food	Qty		Cal	P	C	F
⠿Chobani - 20g Protein (Greek Yogurt)		cup	139	20	8	3

Meal Total

139cal20P8C3F1fib

Food	Qty		Cal	P	C	F
⠿Chobani - 20g Protein (Greek Yogurt)		cup	139	20	8	3

Meal Total

196cal21P19C4F3fib

Food	Qty		Cal	P	C	F
⠿Chobani - 20g Protein (Greek Yogurt)		cup	139	20	8	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

139cal20P8C3F1fib

Food	Qty		Cal	P	C	F
⠿Chobani - 20g Protein (Greek Yogurt)		cup	139	20	8	3

Meal Total

246cal19P38C2F3fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2