Stoic Physique — Meal Planner

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‹ Marc Massa

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1989cal184P167C65F

1992cal181P182C60F

1973cal182P174C61F

1996cal194P161C64F

2200cal154P243C68F

1961cal189P146C69F

1965cal186P159C65F

Meal Total

474cal37P50C14F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	58	13	1	0
⠿Dave'S Killer Bagel	bagel	263	11	48	3
⠿Bacon	slice(s)	46	4	0	4
⠿Low Fat Shredded Cheese	grams	32	3	0	2

Meal Total

474cal37P50C14F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	58	13	1	0
⠿Dave'S Killer Bagel	bagel	263	11	48	3
⠿Bacon	slice(s)	46	4	0	4
⠿Low Fat Shredded Cheese	grams	32	3	0	2

Meal Total

398cal38P39C10F7fib

Food		Cal	P	C	F
⠿Honey Almond Protein Fiber Crunch - 365	grams	169	7	26	4
⠿A2/A2 - 2% Milk	ml	105	7	10	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

398cal38P39C10F7fib

Food		Cal	P	C	F
⠿Honey Almond Protein Fiber Crunch - 365	grams	169	7	26	4
⠿A2/A2 - 2% Milk	ml	105	7	10	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

483cal39P57C11F4fib

Food		Cal	P	C	F
⠿Core Power 26G Protein	bottle	181	26	8	5
⠿Dave'S Killer Bagel	bagel	263	11	48	3
⠿Cream Cheese, Low Fat	g	41	2	1	3

Meal Total

483cal39P57C11F4fib

Food		Cal	P	C	F
⠿Core Power 26G Protein	bottle	181	26	8	5
⠿Dave'S Killer Bagel	bagel	263	11	48	3
⠿Cream Cheese, Low Fat	g	41	2	1	3

Meal Total

483cal39P57C11F4fib

Food		Cal	P	C	F
⠿Core Power 26G Protein	bottle	181	26	8	5
⠿Dave'S Killer Bagel	bagel	263	11	48	3
⠿Cream Cheese, Low Fat	g	41	2	1	3

Meal Total

471cal59P34C11F4fib

Food		Cal	P	C	F
🍽 Thai Basil Chicken Rice Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Avocado Oil	g	36	0	0	4
⠿Garlic Clove	clove	5	0	1	0
⠿Shallot	medium shallot	32	1	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Oyster Sauce	tbsp	10	0	2	0
⠿Brown Sugar	tsp	18	0	5	0
⠿Thai Basil	grams	15	2	1	0
⠿Brown Rice, Cooked	g	67	2	14	1

Meal Total

471cal59P34C11F4fib

Food		Cal	P	C	F
🍽 Thai Basil Chicken Rice Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Avocado Oil	g	36	0	0	4
⠿Garlic Clove	clove	5	0	1	0
⠿Shallot	medium shallot	32	1	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Oyster Sauce	tbsp	10	0	2	0
⠿Brown Sugar	tsp	18	0	5	0
⠿Thai Basil	grams	15	2	1	0
⠿Brown Rice, Cooked	g	67	2	14	1

Meal Total

527cal61P37C15F2fib

Food		Cal	P	C	F
🍽 Chicken Bacon Ranch Pasta
⠿Turkey Bacon	slice	48	3	0	4
⠿Non-Fat Cottage Cheese	grams	67	10	7	0
⠿Cheese - Reduced Fat - Your Choice	grams	69	9	0	4
⠿Ranch Powder	grams	14	1	3	0
⠿Fairlife - Fat Free Milk	ﬂ oz	29	5	2	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Whole Foods - Grilled Chicken Breast (Prepared Foods)	oz	178	29	0	7
⠿Pasta (Cooked)(gm)	grams	126	5	25	1

Meal Total

544cal63P37C16F2fib

Food		Cal	P	C	F
🍽 Chicken Bacon Ranch Pasta
⠿Turkey Bacon	slice	48	3	0	4
⠿Non-Fat Cottage Cheese	grams	67	10	7	0
⠿Cheese - Reduced Fat - Your Choice	grams	83	11	0	5
⠿Ranch Powder	grams	14	1	3	0
⠿Fairlife - Fat Free Milk	ﬂ oz	29	5	2	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Whole Foods - Grilled Chicken Breast (Prepared Foods)	oz	178	29	0	7
⠿Pasta (Cooked)(gm)	grams	126	5	25	1

Meal Total

560cal54P41C20F3fib

Food		Cal	P	C	F
🍽 Lemon Parmesan Chicken & Rice
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Olive Oil	g	36	0	0	4
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	2	0	1	0
⠿Water (ml)	ml	0	0	0	0
⠿Parmigiano Reggiano	grams	64	6	0	5
⠿Whole Foods - Grilled Chicken Breast (Prepared Foods)	oz	266	44	0	10
⠿Brown Rice, Cooked	g	189	4	39	2

Meal Total

427cal51P13C19F1fib

Food		Cal	P	C	F
🍽 Lemon Parmesan Chicken & Rice
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Olive Oil	g	36	0	0	4
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	2	0	1	0
⠿Water (ml)	ml	0	0	0	0
⠿Parmigiano Reggiano	grams	64	6	0	5
⠿Whole Foods - Grilled Chicken Breast (Prepared Foods)	oz	266	44	0	10
⠿Brown Rice, Cooked	g	56	1	12	1

Meal Total

427cal51P13C19F1fib

Food		Cal	P	C	F
🍽 Lemon Parmesan Chicken & Rice
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Olive Oil	g	36	0	0	4
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	2	0	1	0
⠿Water (ml)	ml	0	0	0	0
⠿Parmigiano Reggiano	grams	64	6	0	5
⠿Whole Foods - Grilled Chicken Breast (Prepared Foods)	oz	266	44	0	10
⠿Brown Rice, Cooked	g	56	1	12	1

Meal Total

86cal2P15C2F0fib

Food	Qty		Cal	P	C	F
⠿Pretzels		grams	84	2	15	2

Meal Total

86cal2P15C2F0fib

Food	Qty		Cal	P	C	F
⠿Pretzels		grams	84	2	15	2

Meal Total

86cal2P15C2F0fib

Food	Qty		Cal	P	C	F
⠿Pretzels		grams	84	2	15	2

Meal Total

111cal2P19C3F0fib

Food	Qty		Cal	P	C	F
⠿Pretzels		grams	106	2	19	3

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

491cal52P28C19F2fib

Food		Cal	P	C	F
🍽 Shrimp Alfredo Pasta
⠿Shrimp (Cooked)	oz	231	42	0	7
⠿Pasta (Cooked)(gm)	grams	126	5	25	1
⠿Classico Creamy Alfredo Pasta Sauce	grams	30	1	2	2
⠿Olive Oil	g	45	0	0	5
⠿Minced Garlic	grams	4	0	1	0
⠿Grated Parmesan Cheese	grams	52	5	0	4
⠿Italian Seasoning	tsp	3	0	1	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

494cal49P43C14F17fib

Food		Cal	P	C	F
🍽 Spicy Garlic Shrimp Stir Fry
⠿Bell Pepper	g	16	1	3	0
⠿Broccoli (gm)	g	21	1	3	0
⠿Garlic Clove	clove	5	0	1	0
⠿Hot Chili Sauce, Sriracha (tbsp)	tbsp	10	0	2	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Sesame Oil (Tsp)	tsp	45	0	0	5
⠿Shrimp (Cooked)	oz	231	42	0	7
⠿Brown Rice, Cooked	g	155	4	32	1

Meal Total

495cal47P43C15F3fib

Food		Cal	P	C	F
🍽 Sweet Potato & - Bang Bang Shrimp (CFG)
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿XL Shrimp - Raw/Peeled	shrimp	183	37	2	3
⠿Crushed Corn Flakes	tbsp	43	1	10	0
⠿Flour	tbsp	27	1	6	0
⠿Egg (Large)	egg	75	6	1	5
⠿Mayonnaise, Low Fat	g	72	0	3	7
⠿Hot Chili Sauce, Sriracha	g	9	0	2	0

Meal Total

476cal57P26C16F3fib

Food		Cal	P	C	F
🍽 Italian Rotisserie Chicken with Roasted Potatoes & Tomatoes
⠿Rotisserie Chicken (No Skin)	oz	330	54	0	13
⠿Baby Potatoes (gm)(Raw)	grams	77	2	17	0
⠿Cherry Tomatoes	grams	34	1	8	0
⠿Olive Oil	g	27	0	0	3
⠿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

388cal10P69C8F8fib

Food		Cal	P	C	F
🍽 Thai Ginger Lime Salmon Bowl
⠿Salmon, Raw	g	12	1	0	1
⠿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
⠿Brown Rice, Cooked	g	277	6	58	2

Meal Total

463cal51P22C19F2fib

Food		Cal	P	C	F
🍽 Shrimp Alfredo Pasta
⠿Shrimp (Cooked)	oz	231	42	0	7
⠿Pasta (Cooked)(gm)	grams	94	4	19	1
⠿Classico Creamy Alfredo Pasta Sauce	grams	35	1	2	3
⠿Olive Oil	g	45	0	0	5
⠿Minced Garlic	grams	4	0	1	0
⠿Grated Parmesan Cheese	grams	52	5	0	4
⠿Italian Seasoning	tsp	3	0	1	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

421cal47P29C13F16fib

Food		Cal	P	C	F
🍽 Spicy Garlic Shrimp Stir Fry
⠿Bell Pepper	g	16	1	3	0
⠿Broccoli (gm)	g	21	1	3	0
⠿Garlic Clove	clove	5	0	1	0
⠿Hot Chili Sauce, Sriracha (tbsp)	tbsp	10	0	2	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Sesame Oil (Tsp)	tsp	45	0	0	5
⠿Shrimp (Cooked)	oz	231	42	0	7
⠿Brown Rice, Cooked	g	89	2	19	1

Meal Total

467cal34P40C19F4fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿A2/A2 - 2% Milk	ml	105	7	10	4
⠿Dark Chocolate Bark - Trader Joes	pieces	242	3	27	14

Meal Total

467cal34P40C19F4fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿A2/A2 - 2% Milk	ml	105	7	10	4
⠿Dark Chocolate Bark - Trader Joes	pieces	242	3	27	14

Meal Total

467cal34P40C19F4fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿A2/A2 - 2% Milk	ml	105	7	10	4
⠿Dark Chocolate Bark - Trader Joes	pieces	242	3	27	14

Meal Total

467cal34P40C19F4fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿A2/A2 - 2% Milk	ml	105	7	10	4
⠿Dark Chocolate Bark - Trader Joes	pieces	242	3	27	14

Meal Total

557cal31P61C21F3fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	141	24	11	0
⠿Granola	grams	166	4	22	7
⠿Dark Chocolate Bark - Trader Joes	pieces	242	3	27	14

Meal Total

376cal28P39C12F2fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	141	24	11	0
⠿Granola	grams	71	2	10	3
⠿Dark Chocolate Bark - Trader Joes	pieces	161	2	18	9

Meal Total

422cal29P45C14F2fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	141	24	11	0
⠿Granola	grams	118	3	16	5
⠿Dark Chocolate Bark - Trader Joes	pieces	161	2	18	9