Stoic Physique — Meal Planner

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‹ David Wenger

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1942cal155P173C70F

2009cal172P184C65F

2323cal174P220C83F

2005cal177P205C53F

1982cal153P167C78F

2034cal172P170C74F

1947cal172P146C75F

Meal Total

362cal22P19C22F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Base Culture Sourdough Bread (Whole Foods)	slice	98	3	8	6

Meal Total

551cal46P49C19F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3
⠿Simply Potatoes - Hash Browns	grams	205	6	45	0

Meal Total

435cal23P34C23F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Fresh/Frozen Mixed Berries	grams	112	1	24	1
⠿Base Culture Sourdough Bread (Whole Foods)	slice	98	3	8	6

Meal Total

551cal46P49C19F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3
⠿Simply Potatoes - Hash Browns	grams	205	6	45	0

Meal Total

362cal22P19C22F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Base Culture Sourdough Bread (Whole Foods)	slice	98	3	8	6

Meal Total

370cal24P10C26F20fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿365 - Guacamole Single Serve (57Gm)	cup	100	1	6	8
⠿Low Fat Shredded Cheese	grams	49	4	1	3
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4

Meal Total

370cal24P10C26F20fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿365 - Guacamole Single Serve (57Gm)	cup	100	1	6	8
⠿Low Fat Shredded Cheese	grams	49	4	1	3
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4

Meal Total

376cal35P41C8F0fib

Food	Qty		Cal	P	C	F
⠿Spinach, Feta & Egg White Wrap - Starbucks		serving	288	20	34	8
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

141cal16P17C1F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

258cal21P12C14F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	206	20	0	14
⠿Tangerine		medium (~109 g)	54	1	12	0

Meal Total

141cal16P17C1F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

258cal21P12C14F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	206	20	0	14
⠿Tangerine		medium (~109 g)	54	1	12	0

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

203cal19P25C3F3fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

203cal19P25C3F3fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

458cal40P34C18F4fib

Food		Cal	P	C	F
⠿Whole Foods (Alexia)- Roasted & Ready Baby Heirloom Potatoes	grams	148	3	26	3
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Ground Chicken (Cooked)	oz	275	35	0	15

Meal Total

367cal42P34C7F7fib

Food		Cal	P	C	F
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Chicken Bubba Burger	Burger	125	20	0	5
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Oikos - Triple 0 Greek Yogurt	container	88	15	7	0

Meal Total

640cal51P55C24F6fib

Food		Cal	P	C	F
⠿Ground Chicken (Cooked)	oz	330	42	0	18
⠿Whole Foods (Alexia)- Roasted & Ready Baby Heirloom Potatoes	grams	247	6	43	6
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

367cal42P34C7F7fib

Food		Cal	P	C	F
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Chicken Bubba Burger	Burger	125	20	0	5
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Oikos - Triple 0 Greek Yogurt	container	88	15	7	0

Meal Total

403cal33P34C15F4fib

Food		Cal	P	C	F
⠿Ground Chicken (Cooked)	oz	220	28	0	12
⠿Whole Foods (Alexia)- Roasted & Ready Baby Heirloom Potatoes	grams	148	3	26	3
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

674cal59P78C14F14fib

Food		Cal	P	C	F
🍽 Shrimp Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿Sweet Corn, Frozen	g	26	1	5	0
⠿Salsa	grams	25	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Shrimp (Cooked)	oz	264	48	0	8
⠿Avocado Oil	g	45	0	0	5

Meal Total

674cal59P78C14F14fib

Food		Cal	P	C	F
🍽 Shrimp Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿Sweet Corn, Frozen	g	26	1	5	0
⠿Salsa	grams	25	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Shrimp (Cooked)	oz	264	48	0	8
⠿Avocado Oil	g	45	0	0	5

Meal Total

495cal29P70C11F14fib

Food	Qty		Cal	P	C	F
⠿Chick-Fil-A Grilled Chicken Sandwich		serving	391	28	45	11
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

196cal12P28C4F0fib

Food	Qty		Cal	P	C	F
⠿IN - Chocolate Protein Muffins		serving	196	12	28	4

Meal Total

196cal12P28C4F0fib

Food	Qty		Cal	P	C	F
⠿IN - Chocolate Protein Muffins		serving	196	12	28	4

Meal Total

305cal14P51C5F0fib

Food	Qty		Cal	P	C	F
⠿IN - Chocolate Protein Muffins		serving	196	12	28	4
⠿Watermelon		g	103	2	23	1

Meal Total

196cal12P28C4F0fib

Food	Qty		Cal	P	C	F
⠿IN - Chocolate Protein Muffins		serving	196	12	28	4

Meal Total

196cal12P28C4F0fib

Food	Qty		Cal	P	C	F
⠿IN - Chocolate Protein Muffins		serving	196	12	28	4

Meal Total

196cal12P28C4F0fib

Food	Qty		Cal	P	C	F
⠿IN - Chocolate Protein Muffins		serving	196	12	28	4

Meal Total

196cal12P28C4F0fib

Food	Qty		Cal	P	C	F
⠿IN - Chocolate Protein Muffins		serving	196	12	28	4

Meal Total

509cal44P45C17F0fib

Food	Qty		Cal	P	C	F
⠿IN - Signature Chicken Scampi		serving	509	44	45	17

Meal Total

476cal45P29C20F0fib

Food	Qty		Cal	P	C	F
⠿IN - Island Jerk Chicken		serving	476	45	29	20

Meal Total

526cal49P33C22F0fib

Food	Qty		Cal	P	C	F
⠿IN - Gluten-Free Chicken Parmigiana		serving	526	49	33	22

Meal Total

472cal50P50C8F0fib

Food	Qty		Cal	P	C	F
⠿IN -BBQ Pulled Chicken		serving	472	50	50	8

Meal Total

506cal40P28C26F0fib

Food	Qty		Cal	P	C	F
⠿IN - Paleo Chimichurri Beef Meatballs		serving	506	40	28	26

Meal Total

476cal57P8C24F3fib

Food		Cal	P	C	F
🍽 Caesar Side Salad
⠿Fillet Mignon - Cooked	oz	336	48	0	16
⠿Romaine/Cos Lettuce	g	42	3	7	1
⠿Shredded Parmesan Cheese	grams	51	6	0	3
⠿Lite Caesar Dressing By Newman'S Own	grams	44	1	1	4

Meal Total

476cal57P8C24F3fib

Food		Cal	P	C	F
🍽 Caesar Side Salad
⠿Fillet Mignon - Cooked	oz	336	48	0	16
⠿Romaine/Cos Lettuce	g	42	3	7	1
⠿Shredded Parmesan Cheese	grams	51	6	0	3
⠿Lite Caesar Dressing By Newman'S Own	grams	44	1	1	4

Meal Total

658cal68P20C34F11fib

Food	Qty		Cal	P	C	F
⠿Chipotle - 2X Chicken Salad With 1/2 Cheese		serving	658	68	20	34

Meal Total

161cal6P32C1F3fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

161cal6P32C1F3fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

115cal1P21C3F4fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1
⠿Light Whipped Cream (Tbsp)		tbsp	26	0	2	2

Meal Total

115cal1P21C3F4fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1
⠿Light Whipped Cream (Tbsp)		tbsp	26	0	2	2

Meal Total

276cal21P30C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8
⠿Watermelon		g	68	1	15	0

Meal Total

276cal21P30C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8
⠿Watermelon		g	68	1	15	0

Meal Total

303cal26P43C3F3fib

Food		Cal	P	C	F
⠿Prime Protein - Equip	scoop	76	16	2	1
⠿Coconut water	cup	42	1	10	0
⠿Pbfit (Dry)	grams	66	8	5	2
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

206cal20P0C14F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	206	20	0	14