Stoic Physique — Meal Planner

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‹ Joseph Bruner

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2232cal198P189C76F

2348cal189P227C76F

2285cal204P203C73F

2330cal179P246C70F

2204cal188P237C56F

1969cal189P148C69F

Meal Total

112cal1P27C0F3fib

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

Meal Total

275cal7P37C11F6fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	147	2	33	1
⠿Almond Butter (gm)		grams	131	4	4	11

Meal Total

112cal1P27C0F3fib

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

Meal Total

275cal7P37C11F6fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	147	2	33	1
⠿Almond Butter (gm)		grams	131	4	4	11

Meal Total

112cal1P27C0F3fib

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

Meal Total

596cal56P39C24F12fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
🍽 Morning Smoothie
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Baby Spinach	grams	10	1	1	0
⠿Almond Butter (gm)	grams	98	3	3	8

Meal Total

476cal42P41C16F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Oatmeal (Dry)	grams	155	5	27	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

596cal56P39C24F12fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
🍽 Morning Smoothie
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Baby Spinach	grams	10	1	1	0
⠿Almond Butter (gm)	grams	98	3	3	8

Meal Total

476cal42P41C16F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Oatmeal (Dry)	grams	155	5	27	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

596cal56P39C24F12fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
🍽 Morning Smoothie
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Baby Spinach	grams	10	1	1	0
⠿Almond Butter (gm)	grams	98	3	3	8

Meal Total

537cal44P7C37F35fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Turkey Bacon	slice	96	6	0	8

Meal Total

537cal44P7C37F35fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Turkey Bacon	slice	96	6	0	8

Meal Total

613cal53P53C21F7fib

Food		Cal	P	C	F
🍽 Grilled Chicken Guac Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿365 - Guacamole Single Serve (57Gm)	cup	100	1	6	8
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

613cal53P53C21F7fib

Food		Cal	P	C	F
🍽 Grilled Chicken Guac Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿365 - Guacamole Single Serve (57Gm)	cup	100	1	6	8
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

560cal51P62C12F12fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿Salsa	grams	34	2	7	0

Meal Total

560cal51P62C12F12fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿Salsa	grams	34	2	7	0

Meal Total

554cal55P70C6F10fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

492cal48P48C12F9fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

492cal48P48C12F9fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

163cal17P17C3F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Granola		grams	71	2	10	3

Meal Total

236cal16P43C0F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Grapes		g	153	1	36	0

Meal Total

146cal18P5C6F6fib

Food	Qty		Cal	P	C	F
⠿Quest Hero Bar		bar	146	18	5	6

Meal Total

148cal1P36C0F2fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	153	1	36	0

Meal Total

112cal1P27C0F1fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	115	1	27	0

Meal Total

146cal18P5C6F6fib

Food	Qty		Cal	P	C	F
⠿Quest Hero Bar		bar	146	18	5	6

Meal Total

146cal18P5C6F6fib

Food	Qty		Cal	P	C	F
⠿Quest Hero Bar		bar	146	18	5	6

Meal Total

644cal70P28C28F35fib

Food		Cal	P	C	F
🍽 Ground Beef Bbq Wrap
⠿Romaine/Cos Lettuce	g	21	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	322	49	0	14

Meal Total

644cal70P28C28F35fib

Food		Cal	P	C	F
🍽 Ground Beef Bbq Wrap
⠿Romaine/Cos Lettuce	g	21	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	322	49	0	14

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

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

667cal58P57C23F3fib

Food		Cal	P	C	F
🍽 Beef Chilli
⠿93/7 Ground Beef (Raw)	oz	328	46	0	16
⠿Chicken Stock	cup	6	1	1	0
⠿Diced Tomatoes - Canned (14.5Oz Can)	can	50	2	11	0
⠿Black Beans - Canned (15.5Oz Can)	can	114	7	20	1
⠿Onion	medium (~110 g)	24	1	5	0
⠿Dry Spices (Your Choice)	serving	0	0	0	0
⠿Tostitos - Original Tortilla Chips	grams	142	2	20	6

Meal Total

718cal78P70C14F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Pasta (Cooked)(gm)	grams	314	12	62	2
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Shredded Parmesan Cheese	grams	68	8	0	4

Meal Total

718cal78P70C14F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Pasta (Cooked)(gm)	grams	314	12	62	2
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Shredded Parmesan Cheese	grams	68	8	0	4

Meal Total

104cal1P25C0F4fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

172cal4P30C4F0fib

Food	Qty		Cal	P	C	F
⠿Pretzels		grams	169	4	30	4

Meal Total

172cal4P30C4F0fib

Food	Qty		Cal	P	C	F
⠿Pretzels		grams	169	4	30	4

Meal Total

163cal17P17C3F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Granola		grams	71	2	10	3

Meal Total

76cal1P18C0F1fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	77	1	18	0

Meal Total

76cal1P18C0F1fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	77	1	18	0