Stoic Physique — Meal Planner

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‹ Jesus Estrella

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1783cal183P148C51F

1789cal183P145C53F

1767cal155P163C55F

1910cal163P175C62F

2152cal193P183C72F

1830cal179P148C58F

1636cal170P122C52F

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

183cal18P21C3F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

183cal18P21C3F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

116cal14P15C0F1fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	98	14	11	0
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

259cal22P27C7F5fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	48	11	1	0
⠿Thomas Bagel Thin	bagel	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

312cal28P23C12F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Thomas Bagel Thin	bagel	109	4	21	1

Meal Total

279cal22P32C7F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	48	11	1	0
⠿Thomas Bagel Thin	bagel	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

235cal21P22C7F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	48	11	1	0
⠿Thomas Bagel Thin	bagel	109	4	21	1

Meal Total

500cal49P40C16F11fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿Salsa	grams	26	1	5	0

Meal Total

539cal55P37C19F9fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	364	49	0	19
⠿White Rice (Cooked)	grams	95	2	22	0
⠿Black Beans (Boiled)	grams	52	4	10	0
⠿Salsa	grams	26	1	5	0

Meal Total

449cal38P18C25F3fib

Food	Qty		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)		oz	230	35	0	10
⠿Taylor Farms Mediterranean Crunch Chopped Salad Kit (gm)		grams	219	3	18	15

Meal Total

474cal42P18C26F3fib

Food	Qty		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)		oz	253	39	0	11
⠿Taylor Farms Mediterranean Crunch Chopped Salad Kit (gm)		grams	219	3	18	15

Meal Total

844cal82P57C32F38fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿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
⠿Pear (Single)	medium (~178 g)	112	1	27	0
⠿Feta Cheese	grams	85	5	2	7
⠿Prosciutto	grams	77	8	0	5

Meal Total

723cal81P30C31F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿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
⠿Feta Cheese	grams	85	5	2	7
⠿Prosciutto	grams	77	8	0	5

Meal Total

784cal77P56C28F38fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿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
⠿Pear (Single)	medium (~178 g)	112	1	27	0
⠿Feta Cheese	grams	57	3	1	5
⠿Prosciutto	grams	51	5	0	3

Meal Total

96cal2P22C0F2fib

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

Meal Total

96cal2P22C0F2fib

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

Meal Total

238cal25P30C2F3fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

112cal1P27C0F3fib

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

Meal Total

192cal5P25C8F4fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Almond Butter (gm)		grams	98	3	3	8

Meal Total

112cal1P27C0F3fib

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

Meal Total

433cal48P31C13F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Pasta (Cooked)(gm)	grams	126	5	25	1
⠿Tomato Pasta Sauce (Red)	grams	34	1	6	1

Meal Total

774cal89P37C30F5fib

Food		Cal	P	C	F
🍽 Steak Vegetable Fajitas
⠿Olive Oil	g	90	0	0	10
⠿Black Pepper (tsp)	tsp	1	0	0	0
⠿Chili Powder	tsp	8	0	2	0
⠿Cumin Ground (Tsp)	tsp	5	0	1	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Bell Pepper, Green	medium (~119 g)	14	1	3	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Onion	medium (~110 g)	12	0	3	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Filet Mignon (Raw)	oz	258	38	0	12
⠿Sirloin Steak (Raw)	oz	264	48	0	8
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

741cal83P37C29F5fib

Food		Cal	P	C	F
🍽 Steak Vegetable Fajitas
⠿Olive Oil	g	90	0	0	10
⠿Black Pepper (tsp)	tsp	1	0	0	0
⠿Chili Powder	tsp	8	0	2	0
⠿Cumin Ground (Tsp)	tsp	5	0	1	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Bell Pepper, Green	medium (~119 g)	14	1	3	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Onion	medium (~110 g)	12	0	3	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Filet Mignon (Raw)	oz	258	38	0	12
⠿Sirloin Steak (Raw)	oz	231	42	0	7
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

726cal53P70C26F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	275	44	0	11
🍽 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

Meal Total

701cal49P70C25F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	250	40	0	10
🍽 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

Meal Total

583cal53P59C15F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Pasta (Cooked)(gm)	grams	236	9	47	2
⠿Tomato Pasta Sauce (Red)	grams	68	2	12	1

Meal Total

482cal50P39C14F5fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1

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

112cal1P27C0F3fib

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

Meal Total

238cal25P30C2F3fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

95cal1P16C3F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1
⠿Light Whipped Cream (Tbsp)		tbsp	26	0	2	2

Meal Total

108cal1P17C4F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1
⠿Light Whipped Cream (Tbsp)		tbsp	39	0	3	3

Meal Total

58cal0P10C2F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0
⠿Light Whipped Cream (Tbsp)		tbsp	26	0	2	2