Stoic Physique — Meal Planner

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‹ Tim Murphy

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1936cal165P175C64F

1827cal164P151C63F

2107cal177P181C75F

2018cal176P162C74F

1953cal185P139C73F

1913cal187P136C69F

2239cal226P147C83F

1895cal176P210C39F

Meal Total

116cal2P18C4F4fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Fresh/Frozen Mixed Berries	grams	78	1	17	1

Meal Total

151cal3P28C3F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

449cal24P41C21F6fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Honey	g	50	0	12	0
⠿Egg (Large)	egg	226	19	2	16
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1

Meal Total

449cal24P41C21F6fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Honey	g	50	0	12	0
⠿Egg (Large)	egg	226	19	2	16
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1

Meal Total

449cal24P41C21F6fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Honey	g	50	0	12	0
⠿Egg (Large)	egg	226	19	2	16
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1

Meal Total

449cal24P41C21F6fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Honey	g	50	0	12	0
⠿Egg (Large)	egg	226	19	2	16
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1

Meal Total

449cal24P41C21F6fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Honey	g	50	0	12	0
⠿Egg (Large)	egg	226	19	2	16
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1

Meal Total

415cal30P31C19F4fib

Food		Cal	P	C	F
⠿Kodiak Power Waffles	wafﬂes	243	12	24	11
⠿Bilinski'S Chicken Sausage - Breakfast Sausage	link	99	12	6	3
⠿Egg (Large)	egg	75	6	1	5

Meal Total

611cal36P56C27F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Thomas' Bagel (Plain)	bagel	266	10	53	2
⠿Turkey Bacon	slice	96	6	0	8
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3

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

546cal28P41C30F0fib

Food	Qty		Cal	P	C	F
⠿Jersey Mikes - #13 The Original Italian, Wheat Bread, Mini		sandwich	546	28	41	30

Meal Total

546cal28P41C30F0fib

Food	Qty		Cal	P	C	F
⠿Jersey Mikes - #13 The Original Italian, Wheat Bread, Mini		sandwich	546	28	41	30

Meal Total

553cal44P56C17F0fib

Food	Qty		Cal	P	C	F
⠿Jersey Mike'S - #87 Teriyaki Chicken - Regular - White Bread		sub	553	44	56	17

Meal Total

553cal44P56C17F0fib

Food	Qty		Cal	P	C	F
⠿Jersey Mike'S - #87 Teriyaki Chicken - Regular - White Bread		sub	553	44	56	17

Meal Total

471cal61P32C11F8fib

Food		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)	Bag (32gm)	137	19	5	5
🍽 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

Meal Total

471cal61P32C11F8fib

Food		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)	Bag (32gm)	137	19	5	5
🍽 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

Meal Total

876cal116P31C32F1fib

Food		Cal	P	C	F
🍽 Chicken Caesar Salad
⠿Chicken Breast, Cooked	g	301	61	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	133	3	19	5
⠿Grated Parmesan Cheese	grams	65	6	0	5
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	70	0	7	5
⠿Lite Caesar Dressing By Newman'S Own	grams	66	1	2	6
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5

Meal Total

553cal44P56C17F0fib

Food	Qty		Cal	P	C	F
⠿Jersey Mike'S - #87 Teriyaki Chicken - Regular - White Bread		sub	553	44	56	17

Meal Total

240cal42P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

240cal42P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

240cal42P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

240cal42P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

240cal42P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

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

344cal43P34C4F4fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

109cal1P24C1F0fib

Food	Qty		Cal	P	C	F
⠿Tangerine		medium (~109 g)	107	1	24	1

Meal Total

89cal1P19C1F4fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

89cal1P19C1F4fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

592cal70P60C8F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿White Rice (Cooked)	grams	227	4	52	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

592cal70P60C8F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿White Rice (Cooked)	grams	227	4	52	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

776cal66P56C32F9fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	390	61	0	16
🍽 Sweet Potato Fries
⠿Sweet Potato (Gm)(Uncooked)	grams	235	5	53	1
⠿Olive Oil	g	135	0	0	15
⠿Salt	tsp	0	0	0	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Black Pepper (tsp)	tsp	5	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0

Meal Total

776cal66P56C32F9fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	390	61	0	16
🍽 Sweet Potato Fries
⠿Sweet Potato (Gm)(Uncooked)	grams	235	5	53	1
⠿Olive Oil	g	135	0	0	15
⠿Salt	tsp	0	0	0	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Black Pepper (tsp)	tsp	5	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0

Meal Total

704cal57P38C36F38fib

Food		Cal	P	C	F
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
🍽 Burger Crunch Salad
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Taylor Farms - Coleslaw Salad Kit	grams	108	1	11	7
⠿Tomato	medium (~123 g)	14	1	2	0
⠿Red Onion	Medium (150gm)	15	0	3	0
⠿Pickled Cucumber Dill	grams	4	0	1	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Light Thousand Island Dressing	ML	54	0	9	2
⠿Crispy Onions	Grams	44	0	3	4

Meal Total

699cal74P40C27F4fib

Food		Cal	P	C	F
🍽 Italian Rotisserie Chicken with Roasted Potatoes & Tomatoes
⠿Rotisserie Chicken (No Skin)	oz	425	69	0	17
⠿Baby Potatoes (gm)(Raw)	grams	116	3	26	0
⠿Cherry Tomatoes	grams	57	2	13	0
⠿Olive Oil	g	90	0	0	10
⠿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

540cal54P45C16F10fib

Food		Cal	P	C	F
⠿Fillet Mignon - Cooked	oz	336	48	0	16
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

471cal51P51C7F6fib

Food		Cal	P	C	F
⠿Whole Foods - Lemon Rosemary Chicken (Prepared Foods)	oz	212	44	0	4
⠿Minute Rice	cups	199	4	39	3
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Drinking Water		cups	0	0	0	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Drinking Water		cups	0	0	0	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Drinking Water		cups	0	0	0	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Drinking Water		cups	0	0	0	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Drinking Water		cups	0	0	0	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Drinking Water		cups	0	0	0	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Drinking Water		cups	0	0	0	0