Stoic Physique — Meal Planner

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‹ Barbara Phillips

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1540cal132P163C40F

2019cal182P199C55F

1739cal166P145C55F

1665cal162P135C53F

Meal Total

82cal11P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Coffee + Splash Of Whole Milk		cup	42	2	5	2
⠿Vital Proteins Collagen Peptides Powder		grams	36	9	0	0

Meal Total

82cal11P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Coffee + Splash Of Whole Milk		cup	42	2	5	2
⠿Vital Proteins Collagen Peptides Powder		grams	36	9	0	0

Meal Total

82cal11P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Coffee + Splash Of Whole Milk		cup	42	2	5	2
⠿Vital Proteins Collagen Peptides Powder		grams	36	9	0	0

Meal Total

82cal11P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Coffee + Splash Of Whole Milk		cup	42	2	5	2
⠿Vital Proteins Collagen Peptides Powder		grams	36	9	0	0

Meal Total

82cal11P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Coffee + Splash Of Whole Milk		cup	42	2	5	2
⠿Vital Proteins Collagen Peptides Powder		grams	36	9	0	0

Meal Total

82cal11P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Coffee + Splash Of Whole Milk		cup	42	2	5	2
⠿Vital Proteins Collagen Peptides Powder		grams	36	9	0	0

Meal Total

46cal2P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Coffee + Splash Of Whole Milk		cup	42	2	5	2

Meal Total

46cal2P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Coffee + Splash Of Whole Milk		cup	42	2	5	2

Meal Total

46cal2P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Coffee + Splash Of Whole Milk		cup	42	2	5	2

Meal Total

46cal2P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Coffee + Splash Of Whole Milk		cup	42	2	5	2

Meal Total

46cal2P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Coffee + Splash Of Whole Milk		cup	42	2	5	2

Meal Total

46cal2P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Coffee + Splash Of Whole Milk		cup	42	2	5	2

Meal Total

46cal2P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Coffee + Splash Of Whole Milk		cup	42	2	5	2

Meal Total

330cal42P27C6F7fib

Food		Cal	P	C	F
🍽 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

330cal42P27C6F7fib

Food		Cal	P	C	F
🍽 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

458cal40P52C10F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

458cal40P52C10F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

458cal40P52C10F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

453cal42P51C9F6fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	200	32	0	8
⠿Orzo (Cooked)	grams	193	7	39	1
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

405cal40P41C9F4fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	200	32	0	8
⠿Orzo (Cooked)	grams	165	6	33	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

177cal14P19C5F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	95	14	10	0
⠿Chocolate Chips		grams	80	1	9	5

Meal Total

177cal14P19C5F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	95	14	10	0
⠿Chocolate Chips		grams	80	1	9	5

Meal Total

121cal11P17C1F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1
⠿Greek Yogurt - Nonfat - Any Flavor		grams	70	10	8	0

Meal Total

121cal11P17C1F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1
⠿Greek Yogurt - Nonfat - Any Flavor		grams	70	10	8	0

Meal Total

121cal11P17C1F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1
⠿Greek Yogurt - Nonfat - Any Flavor		grams	70	10	8	0

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

448cal38P56C8F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	200	32	0	8
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

448cal38P56C8F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	200	32	0	8
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

568cal41P56C20F9fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
🍽 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

568cal41P56C20F9fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
🍽 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

568cal41P56C20F9fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
🍽 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

611cal67P34C23F5fib

Food		Cal	P	C	F
🍽 Chicken Parm
⠿Tomato Pasta Sauce (Red)	grams	55	2	10	1
⠿Egg (Large)	egg	75	6	1	5
⠿Low Fat Shredded Cheese	grams	193	17	2	13
⠿Chicken Breast - Raw - Skinless	oz	194	38	0	5
⠿Panko Bread Crumbs	grams	96	3	21	0

Meal Total

611cal67P34C23F5fib

Food		Cal	P	C	F
🍽 Chicken Parm
⠿Tomato Pasta Sauce (Red)	grams	55	2	10	1
⠿Egg (Large)	egg	75	6	1	5
⠿Low Fat Shredded Cheese	grams	193	17	2	13
⠿Chicken Breast - Raw - Skinless	oz	194	38	0	5
⠿Panko Bread Crumbs	grams	96	3	21	0

Meal Total

262cal20P32C6F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	48	11	1	0
⠿Baby Spinach	grams	6	1	1	0
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0

Meal Total

262cal20P32C6F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	48	11	1	0
⠿Baby Spinach	grams	6	1	1	0
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0

Meal Total

634cal76P51C14F12fib

Food		Cal	P	C	F
🍽 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
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Egg Whites	grams	72	17	2	0

Meal Total

634cal76P51C14F12fib

Food		Cal	P	C	F
🍽 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
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Egg Whites	grams	72	17	2	0

Meal Total

634cal76P51C14F12fib

Food		Cal	P	C	F
🍽 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
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Egg Whites	grams	72	17	2	0

Meal Total

274cal30P7C14F17fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	48	11	1	0
⠿Salsa	grams	14	1	3	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4

Meal Total

330cal39P12C14F17fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	48	11	1	0
⠿Salsa	grams	14	1	3	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Coffee + Splash Of Whole Milk	cup	42	2	5	2
⠿Vital Proteins Collagen Peptides Powder	grams	36	9	0	0

Meal Total

195cal5P19C11F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1
⠿Almonds		g	124	4	4	10

Meal Total

195cal5P19C11F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1
⠿Almonds		g	124	4	4	10

Meal Total

110cal1P13C6F0fib

Food	Qty		Cal	P	C	F
⠿Trufruit - Chocolate Covered Strawberries		piece	112	1	13	6

Meal Total

110cal1P13C6F0fib

Food	Qty		Cal	P	C	F
⠿Trufruit - Chocolate Covered Strawberries		piece	112	1	13	6

Meal Total

110cal1P13C6F0fib

Food	Qty		Cal	P	C	F
⠿Trufruit - Chocolate Covered Strawberries		piece	112	1	13	6

Meal Total

169cal13P18C5F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Chocolate Chips		grams	80	1	9	5

Meal Total

169cal13P18C5F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Chocolate Chips		grams	80	1	9	5