Stoic Physique — Meal Planner

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‹ Frank Gallo

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1561cal131P140C53F

1546cal131P134C54F

1682cal129P170C54F

1874cal150P215C46F

2104cal175P225C56F

1850cal176P156C58F

1688cal179P162C36F

Meal Total

187cal21P10C7F10fib

Food	Qty		Cal	P	C	F
⠿Kirkland Protein Bar		bar	187	21	10	7
⠿Drinking Water		cups	0	0	0	0

Meal Total

187cal21P10C7F10fib

Food	Qty		Cal	P	C	F
⠿Kirkland Protein Bar		bar	187	21	10	7
⠿Drinking Water		cups	0	0	0	0

Meal Total

219cal21P18C7F12fib

Food		Cal	P	C	F
⠿Kirkland Protein Bar	bar	187	21	10	7
⠿Drinking Water	cups	0	0	0	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

458cal43P31C18F4fib

Food		Cal	P	C	F
⠿Whole Wheat Bread	slice	164	8	28	2
⠿Butter Spray - I Can't Believe It's Not Butter	Spray	0	0	0	0
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

513cal49P32C21F4fib

Food		Cal	P	C	F
⠿Whole Wheat Bread	slice	164	8	28	2
⠿Butter Spray - I Can't Believe It's Not Butter	Spray	0	0	0	0
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Cabot - Light Cheese Stick	stick	55	6	1	3
⠿Drinking Water	cups	0	0	0	0

Meal Total

453cal43P32C17F24fib

Food		Cal	P	C	F
⠿Mission - Protein Tortilla	Tortilla	230	14	30	6
⠿Butter Spray - I Can't Believe It's Not Butter	Spray	0	0	0	0
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

393cal42P18C17F12fib

Food		Cal	P	C	F
⠿Mission - Protein Tortilla	Tortilla	115	7	15	3
⠿Butter Spray - I Can't Believe It's Not Butter	Spray	0	0	0	0
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Cabot - Light Cheese Stick	stick	55	6	1	3
⠿Drinking Water	cups	0	0	0	0

Meal Total

562cal53P20C30F5fib

Food		Cal	P	C	F
⠿Wegmans - Mediterranean Salad Pack	container	341	9	20	25
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Drinking Water	cups	0	0	0	0

Meal Total

562cal53P20C30F5fib

Food		Cal	P	C	F
⠿Wegmans - Mediterranean Salad Pack	container	341	9	20	25
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Drinking Water	cups	0	0	0	0

Meal Total

562cal53P20C30F5fib

Food		Cal	P	C	F
⠿Wegmans - Mediterranean Salad Pack	container	341	9	20	25
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Drinking Water	cups	0	0	0	0

Meal Total

339cal42P18C11F4fib

Food		Cal	P	C	F
⠿Trader Joe - Carb Savvy Tortillas	tortilla	84	6	6	4
⠿Trader Joe - Pulled Chicken Salsa Verde	oz	152	28	3	3
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

442cal58P30C10F10fib

Food		Cal	P	C	F
⠿Joseph's - Low Carb Pita	Pita	131	12	14	3
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿Boar's Head Tzatziki Sauce	grams	37	1	1	3
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Wegmans Cheese - Nonfat Feta Cheese	grams	52	10	3	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

294cal36P15C10F4fib

Food		Cal	P	C	F
⠿Trader Joe - Carb Savvy Tortillas	tortilla	42	3	3	2
⠿Trader Joe - Pulled Chicken Salsa Verde	oz	131	24	3	3
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

381cal52P23C9F7fib

Food		Cal	P	C	F
⠿Joseph's - Low Carb Pita	Pita	131	12	14	3
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿Boar's Head Tzatziki Sauce	grams	28	1	1	2
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Wegmans Cheese - Nonfat Feta Cheese	grams	26	5	1	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

146cal7P16C6F0fib

Food		Cal	P	C	F
⠿Wheat Thin - Reduced Fat Crackers	grams	92	1	15	3
⠿Cabot - Light Cheese Stick	stick	55	6	1	3
⠿Drinking Water	cups	0	0	0	0

Meal Total

191cal8P24C7F0fib

Food		Cal	P	C	F
⠿Wheat Thin - Reduced Fat Crackers	grams	137	2	23	4
⠿Cabot - Light Cheese Stick	stick	55	6	1	3
⠿Drinking Water	cups	0	0	0	0

Meal Total

205cal3P37C5F3fib

Food		Cal	P	C	F
⠿Wheat Thin - Reduced Fat Crackers	grams	137	2	23	4
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Drinking Water	cups	0	0	0	0

Meal Total

134cal4P16C6F0fib

Food	Qty		Cal	P	C	F
⠿Trader Joe’S Lentil Rings		oz	134	4	16	6
⠿Drinking Water		cups	0	0	0	0

Meal Total

201cal6P24C9F0fib

Food	Qty		Cal	P	C	F
⠿Trader Joe’S Lentil Rings		oz	201	6	24	9
⠿Drinking Water		cups	0	0	0	0

Meal Total

159cal30P3C3F0fib

Food	Qty		Cal	P	C	F
⠿Orgain Premade Shake		bottle	159	30	3	3

Meal Total

159cal30P3C3F0fib

Food	Qty		Cal	P	C	F
⠿Orgain Premade Shake		bottle	159	30	3	3

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

144cal2P34C0F2fib

Food		Cal	P	C
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22
⠿Honey	g	50	0	12
⠿Drinking Water	cups	0	0	0

Meal Total

164cal2P39C0F2fib

Food		Cal	P	C
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22
⠿Honey	g	66	0	17
⠿Drinking Water	cups	0	0	0

Meal Total

149cal2P33C1F3fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	147	2	33	1
⠿Drinking Water		cups	0	0	0	0

Meal Total

96cal2P22C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

470cal44P51C10F0fib

Food		Cal	P	C	F
⠿Wegmans - Sweet Potato Fries (Air Fryer/Oven Ready)	grams	218	4	51	0
⠿Butter Spray - I Can't Believe It's Not Butter	Spray	0	0	0	0
⠿Salmon (Cooked)	oz	250	40	0	10
⠿Drinking Water	cups	0	0	0	0

Meal Total

410cal43P37C10F22fib

Food		Cal	P	C	F
⠿Mission - Protein Tortilla	Tortilla	115	7	15	3
⠿Trader Joe - Pulled Chicken Salsa Verde	oz	131	24	3	3
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Salsa	grams	20	1	4	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

512cal42P59C12F11fib

Food	Qty		Cal	P	C	F
⠿Chipotle - 1X Chicken/Beans/Veg/Rice		serving	512	42	59	12
⠿Drinking Water		cups	0	0	0	0

Meal Total

707cal54P98C11F4fib

Food		Cal	P	C	F
⠿Uncle Ben'S- Ready Rice - Fried Rice	pouch	375	8	70	7
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Wegmans - Fire Dragon Pork Skewers (Cooked)	oz	292	44	20	4
⠿Drinking Water	cups	0	0	0	0

Meal Total

692cal55P82C16F6fib

Food		Cal	P	C	F
⠿Trader Joe'S - Organic Brown Rice (Frozen)	grams	256	5	53	3
⠿Trader Joe's Bbq Teriyaki Chicken	grams	374	47	17	14
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

611cal55P37C27F0fib

Food		Cal	P	C	F
⠿Star Market - Margherita Ultra Thin Crust Frozen Pizza	pizza	433	20	37	23
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Drinking Water	cups	0	0	0	0

Meal Total

475cal43P60C7F4fib

Food		Cal	P	C	F
⠿Uncle Ben'S- Ready Rice - Fried Rice	pouch	188	4	35	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Wegmans - Fire Dragon Pork Skewers (Cooked)	oz	243	37	17	3
⠿Drinking Water	cups	0	0	0	0

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

184cal10P36C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	184	10	36	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

184cal10P36C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	184	10	36	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

184cal10P36C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	184	10	36	0
⠿Drinking Water		cups	0	0	0	0