Stoic Physique — Meal Planner

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‹ Cameron Wilson

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1323cal126P108C43F

1338cal115P107C50F

1328cal122P129C36F

1351cal121P120C43F

1282cal127P117C34F

1563cal139P128C55F

1404cal124P128C44F

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

236cal14P18C12F4fib

Food	Qty		Cal	P	C	F
⠿Egg (Large)		egg	150	13	1	11
⠿Fresh/Frozen Mixed Berries		grams	80	1	17	1

Meal Total

236cal14P18C12F4fib

Food	Qty		Cal	P	C	F
⠿Egg (Large)		egg	150	13	1	11
⠿Fresh/Frozen Mixed Berries		grams	80	1	17	1

Meal Total

211cal13P15C11F3fib

Food	Qty		Cal	P	C	F
⠿Egg (Large)		egg	150	13	1	11
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

236cal14P18C12F4fib

Food	Qty		Cal	P	C	F
⠿Egg (Large)		egg	150	13	1	11
⠿Fresh/Frozen Mixed Berries		grams	80	1	17	1

Meal Total

211cal13P15C11F3fib

Food	Qty		Cal	P	C	F
⠿Egg (Large)		egg	150	13	1	11
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

286cal23P26C10F1fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Blueberries	g	38	0	9	0
⠿Walnuts	g	106	2	2	10

Meal Total

251cal22P25C7F1fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Blueberries	g	38	0	9	0
⠿Walnuts	g	70	2	1	7

Meal Total

692cal73P46C24F17fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	108	0	0	12
⠿Quinoa (Cooked)(Grams)	grams	212	7	38	4

Meal Total

291cal37P11C11F2fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0
⠿Tzatzkiki	grams	16	0	1	1
⠿Steamed Riced Cauliflower	grams	21	0	5	0

Meal Total

673cal70P69C13F11fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Baladi - Egyptian Sourdough Pita	flatbread	173	7	35	1
⠿Hummus	g	33	1	3	2
⠿Quinoa (Cooked)(Grams)	grams	177	6	32	3

Meal Total

613cal67P66C9F3fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Baladi - Egyptian Sourdough Pita	flatbread	173	7	35	1
⠿Hummus	g	18	1	1	1
⠿Potatoes (gm)(Cooked)	grams	134	3	30	0

Meal Total

423cal46P26C15F10fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	72	0	0	8
⠿Quinoa (Cooked)(Grams)	grams	94	3	17	2

Meal Total

575cal55P46C19F7fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	364	49	0	19
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

704cal61P70C20F6fib

Food		Cal	P	C	F
🍽 Chicken Tortilla Soup
⠿Shredded Chicken (Cooked) (Oz)	oz	246	48	0	6
⠿Chicken Broth (low sodium)	cup(s)	10	2	1	0
⠿Canned Crushed Tomatoes (Cups)	cups	36	1	8	0
⠿Black Beans (Canned)	grams	42	3	8	0
⠿Corn (canned)	grams	24	1	4	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Olive Oil	g	54	0	0	6
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Tortilla Strips	gm	73	0	9	4
⠿Sour Cream - Light	grams	18	1	1	1
⠿Low Fat Shredded Cheese	grams	32	3	0	2
⠿Dry Spices (Your Choice)	serving	0	0	0	0

Meal Total

222cal37P14C2F4fib

Food		Cal	P	C	F
⠿Mahi-Mahi (Cooked)	oz	155	35	0	2
⠿Steamed Riced Cauliflower	grams	23	0	6	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

638cal62P48C22F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	350	56	0	14
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0
⠿Olive Oil	g	72	0	0	8

Meal Total

271cal37P15C7F2fib

Food		Cal	P	C	F
🍽 Cod & - Side Salad
⠿Cod - Cooked (Oz)	oz	151	35	0	1
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	54	0	0	6
⠿Red Cabbage	g	22	1	4	0
⠿Carrots	g	22	1	5	0

Meal Total

329cal38P6C17F3fib

Food	Qty		Cal	P	C	F
⠿Pork Chops - Cooked		oz	297	37	0	17
⠿Mixed Vegetables (Your Choice)		grams	32	2	6	0

Meal Total

475cal66P46C3F7fib

Food		Cal	P	C	F
⠿Cod - Cooked (Oz)	oz	264	61	0	2
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0

Meal Total

455cal57P23C15F9fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	334	52	0	14
⠿Quinoa (Cooked)(Grams)	grams	83	3	15	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

314cal38P27C6F10fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿Quinoa (Cooked)(Grams)	grams	118	4	21	2
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

61cal1P3C5F0fib

Food	Qty		Cal	P	C	F
⠿Lindt 90% Dark Chocolate		pieces	65	1	3	5

Meal Total

61cal1P3C5F0fib

Food	Qty		Cal	P	C	F
⠿Lindt 90% Dark Chocolate		pieces	65	1	3	5

Meal Total

61cal1P3C5F0fib

Food	Qty		Cal	P	C	F
⠿Lindt 90% Dark Chocolate		pieces	65	1	3	5

Meal Total

61cal1P3C5F0fib

Food	Qty		Cal	P	C	F
⠿Lindt 90% Dark Chocolate		pieces	65	1	3	5

Meal Total

61cal1P3C5F0fib

Food	Qty		Cal	P	C	F
⠿Lindt 90% Dark Chocolate		pieces	65	1	3	5

Meal Total

135cal3P6C11F0fib

Food	Qty		Cal	P	C	F
⠿Lindt 90% Dark Chocolate		pieces	131	3	6	11

Meal Total

135cal3P6C11F0fib

Food	Qty		Cal	P	C	F
⠿Lindt 90% Dark Chocolate		pieces	131	3	6	11