Stoic Physique — Meal Planner

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‹ Ismael Bautista

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2316cal231P195C68F

2336cal232P199C68F

2301cal243P168C73F

2018cal196P178C58F

2356cal219P199C76F

2036cal203P162C64F

1980cal196P155C64F

Meal Total

307cal41P11C11F17fib

Food		Cal	P	C	F
⠿Egg White	g	48	11	1	0
⠿Pinto Beans	g	47	3	8	0
⠿93/7 Lean Ground Beef (Cooked)	oz	138	21	0	6
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4

Meal Total

307cal41P11C11F17fib

Food		Cal	P	C	F
⠿Egg White	g	48	11	1	0
⠿Pinto Beans	g	47	3	8	0
⠿93/7 Lean Ground Beef (Cooked)	oz	138	21	0	6
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4

Meal Total

447cal49P38C11F17fib

Food		Cal	P	C	F
⠿Egg White	g	73	16	1	0
⠿Pinto Beans	g	70	4	12	1
⠿93/7 Lean Ground Beef (Cooked)	oz	138	21	0	6
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Watermelon	g	103	2	23	1

Meal Total

447cal49P38C11F17fib

Food		Cal	P	C	F
⠿Egg White	g	73	16	1	0
⠿Pinto Beans	g	70	4	12	1
⠿93/7 Lean Ground Beef (Cooked)	oz	138	21	0	6
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Watermelon	g	103	2	23	1

Meal Total

431cal49P34C11F17fib

Food		Cal	P	C	F
⠿Egg White	g	73	16	1	0
⠿Pinto Beans	g	70	4	12	1
⠿93/7 Lean Ground Beef (Cooked)	oz	138	21	0	6
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Watermelon	g	85	2	19	0

Meal Total

447cal49P38C11F17fib

Food		Cal	P	C	F
⠿Egg White	g	73	16	1	0
⠿Pinto Beans	g	70	4	12	1
⠿93/7 Lean Ground Beef (Cooked)	oz	138	21	0	6
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Watermelon	g	103	2	23	1

Meal Total

387cal42P30C11F17fib

Food		Cal	P	C	F
⠿Egg White	g	48	11	1	0
⠿Pinto Beans	g	47	3	8	0
⠿93/7 Lean Ground Beef (Cooked)	oz	138	21	0	6
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Watermelon	g	85	2	19	0

Meal Total

500cal48P41C16F6fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Idahoan - Buttery Mashed Potatoes (Cooked)	grams	165	3	29	4
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

500cal48P41C16F6fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Idahoan - Buttery Mashed Potatoes (Cooked)	grams	165	3	29	4
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

444cal49P17C20F40fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿93/7 Lean Ground Beef (Cooked)	oz	184	28	0	8
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

444cal49P17C20F40fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿93/7 Lean Ground Beef (Cooked)	oz	184	28	0	8
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

455cal47P33C15F6fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Idahoan - Buttery Mashed Potatoes (Cooked)	grams	123	2	21	3
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

575cal60P32C23F1fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Old El Paso - Hard Taco Shell	shell	216	3	24	12
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Salsa	grams	34	2	7	0

Meal Total

575cal60P32C23F1fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Old El Paso - Hard Taco Shell	shell	216	3	24	12
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Salsa	grams	34	2	7	0

Meal Total

249cal22P20C9F18fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

249cal22P20C9F18fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

269cal22P25C9F19fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

269cal22P25C9F19fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

269cal22P25C9F19fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

289cal22P30C9F20fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8
⠿Fresh/Frozen Mixed Berries		grams	112	1	24	1

Meal Total

112cal1P27C0F3fib

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

Meal Total

491cal54P44C11F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Idahoan - Buttery Mashed Potatoes (Cooked)	grams	206	4	36	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

511cal55P48C11F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Idahoan - Buttery Mashed Potatoes (Cooked)	grams	206	4	36	5
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

474cal46P41C14F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Idahoan - Buttery Mashed Potatoes (Cooked)	grams	165	3	29	4
⠿Butter, Salted	g	45	0	0	5
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

470cal54P41C10F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Idahoan - Buttery Mashed Potatoes (Cooked)	grams	165	3	29	4
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

511cal24P52C23F7fib

Food	Qty		Cal	P	C	F
⠿Dominos - Medium Pepperoni Pizza		slice	286	12	28	14
⠿Dominos - Boneless Chicken		piece	228	12	24	9

Meal Total

458cal54P29C14F4fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Idahoan - Buttery Mashed Potatoes (Cooked)	grams	123	2	21	3
⠿Sirloin Steak - Cooked	oz	292	50	0	10

Meal Total

458cal54P29C14F4fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Idahoan - Buttery Mashed Potatoes (Cooked)	grams	123	2	21	3
⠿Sirloin Steak - Cooked	oz	292	50	0	10

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

667cal77P47C19F9fib

Food		Cal	P	C	F
⠿Kashi Go - Peanut Butter Crunch	grams	90	4	12	3
⠿Pbfit (Dry)	grams	88	10	6	3
🍽 Ninja creami
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿A2 2% milk (cup)	cup(s)	125	8	12	5
⠿Cocoa Powder	grams	42	2	5	2
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

667cal77P47C19F9fib

Food		Cal	P	C	F
⠿Kashi Go - Peanut Butter Crunch	grams	90	4	12	3
⠿Pbfit (Dry)	grams	88	10	6	3
🍽 Ninja creami
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿A2 2% milk (cup)	cup(s)	125	8	12	5
⠿Cocoa Powder	grams	42	2	5	2
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

287cal18P38C7F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Chocolate Chips	grams	106	1	12	6
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

271cal18P34C7F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Chocolate Chips	grams	106	1	12	6
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

665cal65P54C21F8fib

Food		Cal	P	C	F
⠿Oreo Cookie (original)	cookie(s)	167	1	25	7
🍽 Ninja creami
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿A2 2% milk (cup)	cup(s)	125	8	12	5
⠿Cocoa Powder	grams	42	2	5	2
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

665cal65P54C21F8fib

Food		Cal	P	C	F
⠿Oreo Cookie (original)	cookie(s)	167	1	25	7
🍽 Ninja creami
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿A2 2% milk (cup)	cup(s)	125	8	12	5
⠿Cocoa Powder	grams	42	2	5	2
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

276cal21P30C8F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0
⠿Chocolate Chips		grams	133	1	15	8