Stoic Physique — Meal Planner

Loading…

‹ Roland Gonzalez

📄 Client PDF

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

1691cal163P136C55F

1698cal186P135C46F

1697cal176P120C57F

1680cal185P109C56F

Meal Total

460cal58P30C12F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿A2/A2 - 2% Milk	ml	125	8	12	5
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Peanut Butter	grams	49	2	2	4

Meal Total

460cal58P30C12F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿A2/A2 - 2% Milk	ml	125	8	12	5
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Peanut Butter	grams	49	2	2	4

Meal Total

514cal43P45C18F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Sourdough Bread	slice (40gm)	218	8	42	2

Meal Total

514cal43P45C18F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Sourdough Bread	slice (40gm)	218	8	42	2

Meal Total

452cal58P28C12F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿A2/A2 - 2% Milk	ml	125	8	12	5
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Peanut Butter	grams	49	2	2	4

Meal Total

452cal58P28C12F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿A2/A2 - 2% Milk	ml	125	8	12	5
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Peanut Butter	grams	49	2	2	4

Meal Total

452cal58P28C12F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿A2/A2 - 2% Milk	ml	125	8	12	5
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Peanut Butter	grams	49	2	2	4

Meal Total

77cal11P6C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1

Meal Total

77cal11P6C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1

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

48cal1P11C0F1fib

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

Meal Total

598cal60P31C26F6fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Olive Oil	g	90	0	0	10
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

598cal60P31C26F6fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Olive Oil	g	90	0	0	10
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

505cal67P30C13F5fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	45	0	0	5

Meal Total

505cal67P30C13F5fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	45	0	0	5

Meal Total

647cal73P28C27F7fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	446	69	0	19
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

621cal72P27C25F6fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	446	69	0	19
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	54	0	0	6

Meal Total

621cal72P27C25F6fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	446	69	0	19
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	54	0	0	6

Meal Total

521cal44P48C17F2fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	206	35	17	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Granola	grams	118	3	16	5
⠿Peanut Butter	grams	153	6	6	12

Meal Total

521cal44P48C17F2fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	206	35	17	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Granola	grams	118	3	16	5
⠿Peanut Butter	grams	153	6	6	12

Meal Total

575cal75P35C15F11fib

Food		Cal	P	C	F
🍽 Ninja creami
⠿Transparent Labs - Protein Powder	scoop	250	56	2	2
⠿A2 2% milk (cup)	cup(s)	250	16	24	10
⠿Cocoa Powder	grams	75	3	9	3

Meal Total

575cal75P35C15F11fib

Food		Cal	P	C	F
🍽 Ninja creami
⠿Transparent Labs - Protein Powder	scoop	250	56	2	2
⠿A2 2% milk (cup)	cup(s)	250	16	24	10
⠿Cocoa Powder	grams	75	3	9	3

Meal Total

550cal44P53C18F3fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	206	35	17	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Granola	grams	118	3	16	5
⠿Peanut Butter	grams	153	6	6	12

Meal Total

530cal44P48C18F2fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	206	35	17	0
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1
⠿Granola	grams	95	2	13	4
⠿Peanut Butter	grams	170	6	7	13

Meal Total

530cal44P48C18F2fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	206	35	17	0
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1
⠿Granola	grams	95	2	13	4
⠿Peanut Butter	grams	170	6	7	13