Stoic Physique — Meal Planner

Loading…

‹ Greg McGovern

📄 Client PDF

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

2108cal220P208C44F

2106cal204P165C70F

2114cal203P168C70F

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

240cal28P23C4F3fib

Food	Qty		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats		grams	117	4	20	2
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

240cal28P23C4F3fib

Food	Qty		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats		grams	117	4	20	2
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

240cal28P23C4F3fib

Food	Qty		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats		grams	117	4	20	2
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

240cal28P23C4F3fib

Food	Qty		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats		grams	117	4	20	2
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

383cal30P23C19F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	29	7	0	0
⠿Bacon	slice(s)	91	7	0	7
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

383cal30P23C19F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	29	7	0	0
⠿Bacon	slice(s)	91	7	0	7
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

383cal30P23C19F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	29	7	0	0
⠿Bacon	slice(s)	91	7	0	7
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

485cal56P36C13F11fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Brown Rice, Cooked	g	67	2	14	1
⠿Black Beans	g	86	5	16	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	54	0	0	6

Meal Total

485cal56P36C13F11fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Brown Rice, Cooked	g	67	2	14	1
⠿Black Beans	g	86	5	16	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	54	0	0	6

Meal Total

485cal56P36C13F11fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Brown Rice, Cooked	g	67	2	14	1
⠿Black Beans	g	86	5	16	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	54	0	0	6

Meal Total

485cal56P36C13F11fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Brown Rice, Cooked	g	67	2	14	1
⠿Black Beans	g	86	5	16	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	54	0	0	6

Meal Total

466cal48P28C18F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Brown Rice, Cooked	g	67	2	14	1
⠿Black Beans	g	43	3	8	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	45	0	0	5

Meal Total

466cal47P29C18F6fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Brown Rice, Cooked	g	89	2	19	1
⠿Black Beans	g	28	2	5	0
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0
⠿Olive Oil	g	45	0	0	5

Meal Total

466cal47P29C18F6fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Brown Rice, Cooked	g	89	2	19	1
⠿Black Beans	g	28	2	5	0
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0
⠿Olive Oil	g	45	0	0	5

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

181cal26P8C5F0fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5

Meal Total

181cal26P8C5F0fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5

Meal Total

181cal26P8C5F0fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5

Meal Total

660cal77P52C16F7fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Sourdough Bread	slice (40gm)	218	8	42	2
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

660cal77P52C16F7fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Sourdough Bread	slice (40gm)	218	8	42	2
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

660cal77P52C16F7fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Sourdough Bread	slice (40gm)	218	8	42	2
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

660cal77P52C16F7fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Sourdough Bread	slice (40gm)	218	8	42	2
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

553cal69P31C17F6fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

561cal69P33C17F7fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

561cal69P33C17F7fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

425cal30P56C9F4fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	147	25	12	0
⠿Granola	grams	189	4	25	8
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

425cal30P56C9F4fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	147	25	12	0
⠿Granola	grams	189	4	25	8
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

425cal30P56C9F4fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	147	25	12	0
⠿Granola	grams	189	4	25	8
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

425cal30P56C9F4fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	147	25	12	0
⠿Granola	grams	189	4	25	8
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

419cal30P50C11F4fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	188	26	12	4
⠿Granola	grams	142	3	19	6
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

419cal30P50C11F4fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	188	26	12	4
⠿Granola	grams	142	3	19	6
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

419cal30P50C11F4fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	188	26	12	4
⠿Granola	grams	142	3	19	6
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1