Stoic Physique — Meal Planner

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‹ Eric Stinnett

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1679cal139P157C55F

1546cal132P142C50F

1718cal141P158C58F

1774cal151P171C54F

2254cal173P242C66F

2033cal174P188C65F

1494cal151P101C54F

Meal Total

185cal16P19C5F0fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	100	15	10	0
⠿Chocolate Chips		grams	80	1	9	5

Meal Total

139cal4P15C7F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Peanut Butter		grams	91	3	4	7

Meal Total

187cal5P26C7F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Peanut Butter		grams	91	3	4	7

Meal Total

438cal43P17C22F18fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Cheddar Cheese, Low Fat	g	57	4	1	4
⠿Salsa	grams	34	2	7	0
⠿2% Milk	ﬂ oz	53	2	6	3
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

401cal36P17C21F18fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Cheddar Cheese, Low Fat	g	45	3	0	3
⠿Salsa	grams	34	2	7	0
⠿2% Milk	ﬂ oz	53	2	6	3
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

471cal37P47C15F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Mandarin Orange	medium	80	2	18	0
⠿2% Milk	ﬂ oz	53	2	6	3
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

59cal2P6C3F0fib

Food	Qty		Cal	P	C	F
⠿2% Milk		ﬂ oz	53	2	6	3
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

471cal37P47C15F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Mandarin Orange	medium	80	2	18	0
⠿2% Milk	ﬂ oz	53	2	6	3
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

445cal34P48C13F7fib

Food		Cal	P	C	F
⠿2% Milk	ﬂ oz	53	2	6	3
⠿Brewed Coffee	cup	2	0	0	0
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3

Meal Total

482cal39P59C10F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	96	22	2	0
⠿Sourdough Bread	slice (40gm)	218	8	42	2
⠿Mandarin Orange	medium	40	1	9	0
⠿2% Milk	ﬂ oz	53	2	6	3
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

395cal32P42C11F7fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3

Meal Total

153cal13P23C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

181cal17P26C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

197cal19P28C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	126	18	14	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

104cal12P14C0F1fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

145cal14P20C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	95	14	10	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

87cal8P7C3F1fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	59	8	0	3
⠿Blueberries		g	32	0	7	0

Meal Total

59cal8P0C3F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	59	8	0	3

Meal Total

473cal42P47C13F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿2% Milk	ﬂ oz	53	2	6	3
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

611cal50P69C15F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	221	4	51	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿2% Milk	ﬂ oz	53	2	6	3
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

526cal47P62C10F14fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	250	40	0	10
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

378cal44P28C10F7fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	250	40	0	10
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

716cal69P56C24F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
🍽 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

757cal77P56C25F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	369	72	0	9
🍽 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

757cal77P56C25F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	369	72	0	9
🍽 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

675cal61P56C23F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
🍽 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

675cal61P56C23F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
🍽 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

797cal60P83C25F11fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿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	24	3	3	0
⠿Olive Oil	g	72	0	0	8
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿White Rice (Cooked)	grams	252	4	58	0

Meal Total

471cal47P37C15F5fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	277	39	0	13
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1

Meal Total

154cal4P12C10F0fib

Food	Qty		Cal	P	C	F
⠿Skinnydipped Dark Chocolate Peanut Butter Cups		cups	154	4	12	10

Meal Total

154cal4P12C10F0fib

Food	Qty		Cal	P	C	F
⠿Skinnydipped Dark Chocolate Peanut Butter Cups		cups	154	4	12	10

Meal Total

154cal4P12C10F0fib

Food	Qty		Cal	P	C	F
⠿Skinnydipped Dark Chocolate Peanut Butter Cups		cups	154	4	12	10

Meal Total

77cal2P6C5F0fib

Food	Qty		Cal	P	C	F
⠿Skinnydipped Dark Chocolate Peanut Butter Cups		cups	77	2	6	5

Meal Total

154cal4P12C10F0fib

Food	Qty		Cal	P	C	F
⠿Skinnydipped Dark Chocolate Peanut Butter Cups		cups	154	4	12	10

Meal Total

185cal16P19C5F0fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	100	15	10	0
⠿Chocolate Chips		grams	80	1	9	5

Meal Total

185cal16P19C5F0fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	100	15	10	0
⠿Chocolate Chips		grams	80	1	9	5