Stoic Physique — Meal Planner

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‹ Jason Thomas

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1842cal200P139C54F

1873cal192P166C49F

1814cal184P130C62F

1828cal205P117C60F

1704cal190P119C52F

1787cal205P109C59F

1650cal187P113C50F

Meal Total

288cal37P26C4F2fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0
⠿Catalina Crunch - Cinnamon Toast	grams	93	8	9	3
⠿Collagen Protein Powder	scoop	36	9	0	0
⠿creatine	grams	0	0	0	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

288cal37P26C4F2fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0
⠿Catalina Crunch - Cinnamon Toast	grams	93	8	9	3
⠿Collagen Protein Powder	scoop	36	9	0	0
⠿creatine	grams	0	0	0	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

288cal37P26C4F2fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0
⠿Catalina Crunch - Cinnamon Toast	grams	93	8	9	3
⠿Collagen Protein Powder	scoop	36	9	0	0
⠿creatine	grams	0	0	0	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

288cal37P26C4F2fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0
⠿Catalina Crunch - Cinnamon Toast	grams	93	8	9	3
⠿Collagen Protein Powder	scoop	36	9	0	0
⠿creatine	grams	0	0	0	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

288cal37P26C4F2fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0
⠿Catalina Crunch - Cinnamon Toast	grams	93	8	9	3
⠿Collagen Protein Powder	scoop	36	9	0	0
⠿creatine	grams	0	0	0	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

443cal43P16C23F38fib

Food		Cal	P	C	F
🍽 Breakfast Burrito
⠿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	64	6	1	4
⠿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

443cal43P16C23F38fib

Food		Cal	P	C	F
🍽 Breakfast Burrito
⠿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	64	6	1	4
⠿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

107cal10P1C7F0fib

Food	Qty		Cal	P	C	F
⠿Kirkland Signature - Grass-fed Beef Sticks		Beef Stick	107	10	1	7

Meal Total

107cal10P1C7F0fib

Food	Qty		Cal	P	C	F
⠿Kirkland Signature - Grass-fed Beef Sticks		Beef Stick	107	10	1	7

Meal Total

107cal10P1C7F0fib

Food	Qty		Cal	P	C	F
⠿Kirkland Signature - Grass-fed Beef Sticks		Beef Stick	107	10	1	7

Meal Total

107cal10P1C7F0fib

Food	Qty		Cal	P	C	F
⠿Kirkland Signature - Grass-fed Beef Sticks		Beef Stick	107	10	1	7

Meal Total

107cal10P1C7F0fib

Food	Qty		Cal	P	C	F
⠿Kirkland Signature - Grass-fed Beef Sticks		Beef Stick	107	10	1	7

Meal Total

531cal67P23C19F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq 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	60	0	15	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

563cal47P69C11F16fib

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	24	1	4	0
⠿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
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

519cal59P46C11F9fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (Gm)(Uncooked)	grams	141	3	32	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	45	0	0	5
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lemon Juice	g	1	0	0	0
⠿Fat Free Plain Greek Yogurt	grams	28	5	2	0

Meal Total

531cal67P23C19F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq 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	60	0	15	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

553cal52P48C17F3fib

Food		Cal	P	C	F
🍽 Creamy Bacon Ranch Chicken Pasta
⠿Chicken Breast - Raw - Skinless	oz	129	26	0	3
⠿Chicken Broth (low sodium)	cup(s)	20	4	1	0
⠿Cream Cheese, Low Fat	g	63	2	2	5
⠿Ranch Powder	grams	22	1	5	0
⠿Brami - Protein Pasta (Cooked)(oz)	oz	210	12	36	2
⠿Turkey Bacon	slice	48	3	0	4
⠿Cheddar Cheese, Low Fat	g	45	3	0	3
⠿Mixed Vegetables (Your Choice)	grams	20	1	4	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

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

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

563cal47P69C11F16fib

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	24	1	4	0
⠿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
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

562cal59P50C14F10fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (Gm)(Uncooked)	grams	159	3	36	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lemon Juice	g	1	0	0	0
⠿Fat Free Plain Greek Yogurt	grams	28	5	2	0

Meal Total

547cal39P37C27F3fib

Food		Cal	P	C	F
🍽 Thai Ginger Lime Salmon Bowl
⠿Salmon - (Raw)	oz	334	34	0	22
⠿Jasmine Rice (Cooked)	grams	113	2	26	0
⠿Cabbage	g	23	1	5	0
⠿Olive Oil	g	45	0	0	5
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Lime (Single)	medium (~67 g)	17	0	4	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Ginger (Ground)(tsp)	tsp	4	0	1	0
⠿Crushed Red Pepper Flakes	tsp	0	0	0	0

Meal Total

549cal52P47C17F3fib

Food		Cal	P	C	F
🍽 Creamy Bacon Ranch Chicken Pasta
⠿Chicken Breast - Raw - Skinless	oz	129	26	0	3
⠿Chicken Broth (low sodium)	cup(s)	20	4	1	0
⠿Cream Cheese, Low Fat	g	63	2	2	5
⠿Ranch Powder	grams	17	1	4	0
⠿Brami - Protein Pasta (Cooked)(oz)	oz	210	12	36	2
⠿Turkey Bacon	slice	48	3	0	4
⠿Cheddar Cheese, Low Fat	g	45	3	0	3
⠿Mixed Vegetables (Your Choice)	grams	20	1	4	0

Meal Total

403cal52P24C11F11fib

Food		Cal	P	C	F
🍽 Sheet Pan Chicken & Veggie Bake
⠿Chicken Breast - Raw - Skinless	oz	226	45	0	5
⠿Broccoli Florets (gm)	grams	30	3	5	0
⠿Brussel Sprouts	grams	50	3	9	0
⠿Bell Pepper, Red	medium (~119 g)	37	1	7	0
⠿Olive Oil	g	45	0	0	5
⠿Garlic Powder	tsp	6	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0

Meal Total

625cal72P37C21F7fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	124	3	27	0
⠿Olive Oil	g	63	0	0	7
⠿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

516cal58P44C12F8fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	82	1	19	0
🍽 Chicken Stir Fry
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	45	0	0	5
⠿Grilled Chicken (Oz)	oz	246	48	0	6

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

Meal Total

177cal28P14C1F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Whey Protein Powder		scoop	61	12	2	1

Meal Total

149cal24P11C1F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Whey Protein Powder		scoop	61	12	2	1