Stoic Physique — Meal Planner

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‹ Anthony Novelle

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1582cal149P125C54F

1540cal151P117C52F

1493cal136P109C57F

1526cal169P109C46F

2212cal181P147C100F

1931cal152P189C63F

2186cal158P213C78F

Meal Total

122cal3P14C6F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Peanut Butter		grams	73	3	3	6

Meal Total

122cal3P14C6F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Peanut Butter		grams	73	3	3	6

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Pear (Single)		medium (~178 g)	112	1	27	0

📊 Macro target

245cal20P30C5F

Macro target

Proteing≈ 18–22g

Carbsg≈ 27–33g

Fatg≈ 5–6g

Calories245≈ 221–270

Range

Meal Total

290cal32P27C6F4fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	117	4	20	2
⠿Gaspari - Egg White Protein	scoop	104	25	1	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0
⠿Flaxseeds	grams	43	3	1	3

Meal Total

290cal32P27C6F4fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	117	4	20	2
⠿Gaspari - Egg White Protein	scoop	104	25	1	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0
⠿Flaxseeds	grams	43	3	1	3

Meal Total

294cal26P16C14F4fib

Food		Cal	P	C	F
⠿Turkey Bacon	slice	96	6	0	8
⠿Egg White	g	73	16	1	0
⠿Ezekiel Bread	Slices	81	4	15	1
⠿Earth Balance - Butter	grams	50	0	0	6

Meal Total

222cal49P2C2F0fib

Food		Cal	P	C	F
⠿Gaspari - Egg White Protein	scoop	156	38	2	0
⠿Flaxseeds	grams	33	2	1	2
⠿Collagen Protein Powder	scoop	36	9	0	0

Meal Total

439cal41P17C23F4fib

Food		Cal	P	C	F
⠿Turkey Bacon	slice	144	9	0	12
⠿Egg White	g	96	22	2	0
⠿Ezekiel Bread	Slices	81	4	15	1
⠿Earth Balance - Butter	grams	42	0	0	5
⠿Egg (Large)	egg	75	6	1	5

Meal Total

303cal26P16C15F4fib

Food		Cal	P	C	F
⠿Turkey Bacon	slice	96	6	0	8
⠿Egg White	g	73	16	1	0
⠿Ezekiel Bread	Slices	81	4	15	1
⠿Earth Balance - Butter	grams	57	0	0	6

Meal Total

361cal27P16C21F3fib

Food		Cal	P	C	F
⠿Egg White	g	73	16	1	0
⠿Homemade Bagel - AN	serving	125	5	15	5
⠿Earth Balance - Butter	grams	71	0	0	8
⠿Turkey Bacon	slice	96	6	0	8

Meal Total

380cal52P7C16F11fib

Food		Cal	P	C	F
🍽 Chicken Salad
⠿Chicken Breast (Cooked)(OZ)	oz	243	48	0	6
⠿Iceberg Lettuce	g	17	1	3	0
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar (tsp)	tsp	0	0	0	0
⠿Baby Spinach	grams	19	2	2	0
⠿Dry Spices (Your Choice)	serving	0	0	0	0
⠿Low Cal Dressing	tablespoons	13	0	2	1

Meal Total

380cal52P7C16F11fib

Food		Cal	P	C	F
🍽 Chicken Salad
⠿Chicken Breast (Cooked)(OZ)	oz	243	48	0	6
⠿Iceberg Lettuce	g	17	1	3	0
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar (tsp)	tsp	0	0	0	0
⠿Baby Spinach	grams	19	2	2	0
⠿Dry Spices (Your Choice)	serving	0	0	0	0
⠿Low Cal Dressing	tablespoons	13	0	2	1

Meal Total

420cal33P18C24F14fib

Food		Cal	P	C	F
🍽 Strawberry Spinach Salad
⠿93/7 - Lean Ground Turkey (Cooked)	oz	208	28	0	11
⠿Olive Oil	g	63	0	0	7
⠿White Wine Vinegar (tsp)	tsp	0	0	0	0
⠿Sesame Seeds	g	34	1	1	3
⠿Poppy Seed	grams	26	1	1	2
⠿Baby Spinach	grams	19	2	2	0
⠿Strawberries	g	55	1	12	1
⠿Low Cal Dressing	tablespoons	13	0	2	1

Meal Total

433cal54P7C21F10fib

Food		Cal	P	C	F
⠿Halibut (cooked)(oz)	oz	253	52	0	5
⠿Olive Oil	g	54	0	0	6
⠿Baby Spinach	grams	19	2	2	0
⠿Sundried Tomatoes	grams	110	0	5	10

Meal Total

654cal53P25C38F16fib

Food		Cal	P	C	F
🍽 Strawberry Spinach Salad
⠿93/7 - Lean Ground Turkey (Cooked)	oz	208	28	0	11
⠿Olive Oil	g	63	0	0	7
⠿White Wine Vinegar (tsp)	tsp	0	0	0	0
⠿Sesame Seeds	g	34	1	1	3
⠿Poppy Seed	grams	26	1	1	2
⠿Baby Spinach	grams	19	2	2	0
⠿Strawberries	g	55	1	12	1
⠿Beyond Burger - Patty	patty	234	20	7	14
⠿Low Cal Dressing	tablespoons	13	0	2	1

Meal Total

491cal56P24C19F7fib

Food		Cal	P	C	F
🍽 Stir Fry Veggies
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Olive Oil	g	54	0	0	6
⠿Salmon (Cooked)	oz	300	48	0	12

Meal Total

492cal45P24C24F7fib

Food		Cal	P	C	F
🍽 Stir Fry Veggies
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Olive Oil	g	54	0	0	6
⠿Pork Chops - Cooked	oz	297	37	0	17

📊 Macro target · ±20%

198–296cal13–20P20–30C7–11F

Macro target

Proteing≈ 13–20g

Carbsg≈ 20–30g

Fatg≈ 7–11g

Calories247≈ 198–296

Range

📊 Macro target · ±20%

198–296cal13–20P20–30C7–11F

Macro target

Proteing≈ 13–20g

Carbsg≈ 20–30g

Fatg≈ 7–11g

Calories247≈ 198–296

Range

📊 Macro target · ±15%

258–350cal22–29P24–32C9–12F

Macro target

Proteing≈ 22–29g

Carbsg≈ 24–32g

Fatg≈ 9–12g

Calories304≈ 258–350

Range

📊 Macro target · ±20%

198–296cal13–20P20–30C7–11F

Macro target

Proteing≈ 13–20g

Carbsg≈ 20–30g

Fatg≈ 7–11g

Calories247≈ 198–296

Range

📊 Macro target · ±25%

155–259cal15–26P15–25C4–6F

Macro target

Proteing≈ 15–26g

Carbsg≈ 15–25g

Fatg≈ 4–6g

Calories207≈ 155–259

Range

📊 Macro target · ±30%

109–202cal2–3P18–33C4–7F

Macro target

Proteing≈ 2–3g

Carbsg≈ 18–33g

Fatg≈ 4–7g

Calories155≈ 109–202

Range

📊 Macro target · ±15%

244–330cal14–19P30–40C8–10F

Macro target

Proteing≈ 14–19g

Carbsg≈ 30–40g

Fatg≈ 8–10g

Calories287≈ 244–330

Range

Meal Total

404cal35P39C12F10fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	208	28	0	11
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0

Meal Total

400cal39P34C12F30fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	208	28	0	11
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Carbe Diem - Pasta (Cooked)	oz	80	6	14	0
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1

Meal Total

374cal43P37C6F15fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Quinoa (Cooked)(Grams)	grams	118	4	21	2
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0

Meal Total

411cal40P38C11F35fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	208	28	0	11
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
⠿Carbe Diem - Pasta (Cooked)	oz	92	7	16	0
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1

Meal Total

566cal38P45C26F11fib

Food		Cal	P	C	F
🍽 Tofu Crumble
⠿Olive Oil	g	90	0	0	10
⠿Extra Firm Tofu	oz	295	30	10	15
⠿Soy Sauce	g	6	1	1	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Brown Rice, Cooked	g	89	2	19	1
⠿Black Beans (Boiled)	grams	52	4	10	0

Meal Total

881cal59P114C21F19fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	310	9	68	0
⠿Olive Oil	g	135	0	0	15
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0
⠿Sweet Potato (Gm)(Uncooked)	grams	141	3	32	0

Meal Total

945cal61P128C21F23fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	310	9	68	0
⠿Olive Oil	g	135	0	0	15
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0
⠿Sweet Potato (Gm)(Uncooked)	grams	188	4	42	0

📊 Macro target · ±30%

97–181cal7–14P9–17C4–7F

Macro target

Proteing≈ 7–14g

Carbsg≈ 9–17g

Fatg≈ 4–7g

Calories139≈ 97–181

Range

📊 Macro target · ±30%

71–131cal6–11P7–13C2–4F

Macro target

Proteing≈ 6–11g

Carbsg≈ 7–13g

Fatg≈ 2–4g

Calories101≈ 71–131

Range

📊 Macro target · ±30%

71–131cal6–11P7–13C2–4F

Macro target

Proteing≈ 6–11g

Carbsg≈ 7–13g

Fatg≈ 2–4g

Calories101≈ 71–131

Range

📊 Macro target · ±30%

71–131cal6–11P7–13C2–4F

Macro target

Proteing≈ 6–11g

Carbsg≈ 7–13g

Fatg≈ 2–4g

Calories101≈ 71–131

Range

📊 Macro target · ±30%

71–131cal6–11P7–13C2–4F

Macro target

Proteing≈ 6–11g

Carbsg≈ 7–13g

Fatg≈ 2–4g

Calories101≈ 71–131

Range

📊 Macro target · ±30%

71–131cal6–11P7–13C2–4F

Macro target

Proteing≈ 6–11g

Carbsg≈ 7–13g

Fatg≈ 2–4g

Calories101≈ 71–131

Range

📊 Macro target · ±30%

71–131cal6–11P7–13C2–4F

Macro target

Proteing≈ 6–11g

Carbsg≈ 7–13g

Fatg≈ 2–4g

Calories101≈ 71–131

Range

Extra days

extra day · not countedCount calories

Meal Total

89cal1P19C1F4fib

⠿

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

extra day · not countedCount calories