Stoic Physique — Meal Planner

Meal Total

690cal54P51C30F8fib

Food		Cal	P	C	F
🍽 8:00 a.m
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Chicken Sausage	sausage	181	14	4	12
⠿Sourdough Bread	slice (40gm)	218	8	42	2
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Baby Spinach	grams	13	2	2	0

Meal Total

174cal25P14C2F2fib

Food		Cal	P	C	F
🍽 10: 00 a.m
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

341cal51P23C5F3fib

Food		Cal	P	C	F
🍽 12:00 p.m
⠿Whey Protein Powder	scoop	243	48	6	3
⠿Oats	g (dry)	95	3	17	2

Meal Total

112cal4P15C4F6fib

Food		Cal	P	C	F
🍽 3:30 p.m
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Hummus	g	66	2	5	4

Meal Total

622cal56P68C14F9fib

Food		Cal	P	C	F
🍽 6:30 p.m - Thai Basil Chicken Rice Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿Avocado Oil	g	72	0	0	8
⠿Garlic Clove	clove	5	0	1	0
⠿Shallot	medium shallot	32	1	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Oyster Sauce	tbsp	19	0	4	0
⠿Brown Sugar	tsp	18	0	5	0
⠿Thai Basil	grams	15	2	1	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

690cal54P51C30F8fib

Food		Cal	P	C	F
🍽 8:00 a.m
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Chicken Sausage	sausage	181	14	4	12
⠿Sourdough Bread	slice (40gm)	218	8	42	2
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Baby Spinach	grams	13	2	2	0

Meal Total

174cal25P14C2F2fib

Food		Cal	P	C	F
🍽 10: 00 a.m
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

341cal51P23C5F3fib

Food		Cal	P	C	F
🍽 12:00 p.m
⠿Whey Protein Powder	scoop	243	48	6	3
⠿Oats	g (dry)	95	3	17	2

Meal Total

112cal4P15C4F6fib

Food		Cal	P	C	F
🍽 3:30 p.m
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Hummus	g	66	2	5	4

Meal Total

622cal56P68C14F9fib

Food		Cal	P	C	F
🍽 6:30 p.m - Thai Basil Chicken Rice Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿Avocado Oil	g	72	0	0	8
⠿Garlic Clove	clove	5	0	1	0
⠿Shallot	medium shallot	32	1	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Oyster Sauce	tbsp	19	0	4	0
⠿Brown Sugar	tsp	18	0	5	0
⠿Thai Basil	grams	15	2	1	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

652cal50P77C16F9fib

Food		Cal	P	C	F
🍽 8:00 a.m - Protein Oats with PB & Banana
⠿Oats	g (dry)	229	8	41	4
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Peanut Butter	grams	122	4	5	9
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

104cal11P15C0F2fib

Food		Cal	P	C	F
🍽 10:00 a.m
⠿Greek Yogurt - Nonfat - Any Flavor	grams	73	10	8	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

442cal46P42C10F13fib

Food		Cal	P	C	F
🍽 12:00 p.m - 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
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Hummus	g	66	2	5	4

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
🍽 3:30 p.m
⠿Beef Jerky		grams	131	18	11	2

Meal Total

620cal62P48C20F5fib

Food		Cal	P	C	F
🍽 6:30 p.m - Salmon Power Bowl
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Sesame Seeds	g	34	1	1	3
⠿Poppy Seed	grams	26	1	1	2
⠿Spinach (Gm)	g	30	3	4	0
⠿Chickpeas (Canned)(Drained)	g	72	4	11	1
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Orzo (Cooked)	grams	154	6	31	1

Meal Total

596cal49P64C16F8fib

Food		Cal	P	C	F
🍽 8:00 a.m - Protein Oats with PB & Banana
⠿Oats	g (dry)	229	8	41	4
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Peanut Butter	grams	122	4	5	9
⠿Banana, Single	medium (~118 g)	59	1	14	0

Meal Total

104cal11P15C0F2fib

Food		Cal	P	C	F
🍽 10:00 a.m
⠿Greek Yogurt - Nonfat - Any Flavor	grams	73	10	8	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

480cal47P46C12F15fib

Food		Cal	P	C	F
🍽 12:00 p.m - 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
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Hummus	g	88	3	7	6

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
🍽 3:30 p.m
⠿Beef Jerky		grams	131	18	11	2

Meal Total

584cal61P40C20F5fib

Food		Cal	P	C	F
🍽 6:30 p.m - Salmon Power Bowl
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Sesame Seeds	g	34	1	1	3
⠿Poppy Seed	grams	26	1	1	2
⠿Spinach (Gm)	g	30	3	4	0
⠿Chickpeas (Canned)(Drained)	g	72	4	11	1
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Orzo (Cooked)	grams	116	4	23	1

Meal Total

652cal50P77C16F9fib

Food		Cal	P	C	F
🍽 8:00 a.m - Protein Oats with PB & Banana
⠿Oats	g (dry)	229	8	41	4
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Peanut Butter	grams	122	4	5	9
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

104cal11P15C0F2fib

Food		Cal	P	C	F
🍽 10:00 a.m
⠿Greek Yogurt - Nonfat - Any Flavor	grams	73	10	8	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

442cal46P42C10F13fib

Food		Cal	P	C	F
🍽 12:00 p.m - 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
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Hummus	g	66	2	5	4

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
🍽 3:30 p.m
⠿Beef Jerky		grams	131	18	11	2

Meal Total

620cal62P48C20F5fib

Food		Cal	P	C	F
🍽 6:30 p.m - Salmon Power Bowl
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Sesame Seeds	g	34	1	1	3
⠿Poppy Seed	grams	26	1	1	2
⠿Spinach (Gm)	g	30	3	4	0
⠿Chickpeas (Canned)(Drained)	g	72	4	11	1
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Orzo (Cooked)	grams	154	6	31	1

Meal Total

460cal40P30C20F41fib

Food		Cal	P	C	F
🍽 8:00 a.m - Breakfast Burrito - Low Carb Wrap
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	48	11	1	0
⠿Egg (Large)	egg	75	6	1	5
⠿Low Fat Shredded Cheese	grams	90	8	1	6
⠿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
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

238cal25P30C2F3fib

Food		Cal	P	C	F
🍽 10: 00 a.m
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

548cal55P28C24F35fib

Food		Cal	P	C	F
🍽 12:00 p.m - Ground Beef Bbq Wrap - Low Cal Wrap
⠿Romaine/Cos Lettuce	g	16	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
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
🍽 3:30 p.m
⠿Beef Jerky		grams	131	18	11	2

Meal Total

525cal47P37C21F6fib

Food		Cal	P	C	F
🍽 6:30 p.m - Grilled Chicken Power Bowl
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Feta Cheese	grams	57	3	1	5
⠿Spinach (Gm)	g	15	1	2	0
⠿Primal Balsamic Vinaigrette	ml	51	0	2	5
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Avocado (Gm)	g	73	1	4	6

Meal Total

460cal40P30C20F41fib

Food		Cal	P	C	F
🍽 8:00 a.m - Breakfast Burrito - Low Carb Wrap
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	48	11	1	0
⠿Egg (Large)	egg	75	6	1	5
⠿Low Fat Shredded Cheese	grams	90	8	1	6
⠿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
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

238cal25P30C2F3fib

Food		Cal	P	C	F
🍽 10: 00 a.m
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

548cal55P28C24F35fib

Food		Cal	P	C	F
🍽 12:00 p.m - Ground Beef Bbq Wrap - Low Cal Wrap
⠿Romaine/Cos Lettuce	g	16	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
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
🍽 3:30 p.m
⠿Beef Jerky		grams	131	18	11	2

Meal Total

525cal47P37C21F6fib

Food		Cal	P	C	F
🍽 6:30 p.m - Grilled Chicken Power Bowl
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Feta Cheese	grams	57	3	1	5
⠿Spinach (Gm)	g	15	1	2	0
⠿Primal Balsamic Vinaigrette	ml	51	0	2	5
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Avocado (Gm)	g	73	1	4	6