Stoic Physique — Meal Planner

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‹ Joseph Maniscalco

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1703cal152P141C59F

1869cal157P146C73F

1785cal150P150C65F

1738cal150P154C58F

1780cal163P147C60F

2377cal159P217C97F

1732cal175P141C52F

1742cal158P165C50F

Meal Total

116cal2P18C4F4fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Fresh/Frozen Mixed Berries	grams	78	1	17	1

Meal Total

35cal1P1C3F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	2	0	0	0
⠿Half & Half Creamer		fl oz	35	1	1	3

Meal Total

148cal3P25C4F5fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Fresh/Frozen Mixed Berries	grams	114	1	24	1

Meal Total

88cal2P11C4F2fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Kiwi (Single)	medium (~76 g)	47	1	10	0

Meal Total

88cal2P11C4F2fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Kiwi (Single)	medium (~76 g)	47	1	10	0

Meal Total

132cal3P21C4F4fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Kiwi (Single)	medium (~76 g)	94	2	20	1

Meal Total

151cal3P28C3F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

415cal40P39C11F0fib

Food	Qty		Cal	P	C	F
⠿Truvani - Protein Powder		scoop	127	20	5	3
⠿Spinach, Feta & Egg White Wrap - Starbucks		serving	288	20	34	8

Meal Total

249cal27P15C9F2fib

Food		Cal	P	C	F
⠿Truvani - Protein Powder	scoop	127	20	5	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Egg - Large (Hard Boiled)	egg	75	6	1	5

Meal Total

287cal26P30C7F8fib

Food	Qty		Cal	P	C	F
⠿Ka’chava - Meal Shakes		Scoops	234	25	20	6
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

429cal25P44C17F7fib

Food		Cal	P	C	F
🍽 Acai Bowl
⠿Trader Joe's - Unsweetened Organic Açaí Puree Packets	Packet	83	1	4	7
⠿Fresh/Frozen Mixed Berries	grams	87	1	19	1
⠿Almond Milk, Unsweetened	fl oz	14	1	0	1
⠿Granola	grams	118	3	16	5
⠿Truvani - Protein Powder	scoop	127	20	5	3

Meal Total

330cal23P28C14F5fib

Food		Cal	P	C	F
🍽 Acai Bowl
⠿Trader Joe's - Unsweetened Organic Açaí Puree Packets	Packet	83	1	4	7
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Almond Milk, Unsweetened	fl oz	8	0	0	1
⠿Granola	grams	71	2	10	3
⠿Truvani - Protein Powder	scoop	127	20	5	3

Meal Total

358cal27P40C10F10fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Ka’chava - Meal Shakes	Scoops	234	25	20	6
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

549cal47P43C21F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
🍽 Acai Bowl
⠿Trader Joe's - Unsweetened Organic Açaí Puree Packets	Packet	83	1	4	7
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Almond Milk, Unsweetened	fl oz	8	0	0	1
⠿Granola	grams	95	2	13	4
⠿Truvani - Protein Powder	scoop	127	20	5	3

Meal Total

365cal26P45C9F10fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	58	13	1	0
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

436cal51P22C16F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿Romaine/Cos Lettuce	g	16	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	60	0	15	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

436cal51P22C16F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿Romaine/Cos Lettuce	g	16	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	60	0	15	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

327cal43P5C15F11fib

Food		Cal	P	C	F
🍽 Chicken Salad
⠿Chicken Breast (Cooked)(OZ)	oz	199	40	0	5
⠿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

Meal Total

501cal44P43C17F7fib

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
⠿Skinny Pop Popcorn	grams	169	2	16	11

Meal Total

519cal60P18C23F3fib

Food		Cal	P	C	F
⠿Hero - Hamburger Buns (Low Cal)	bun	84	11	1	4
⠿93/7 Ground Beef (Raw)	oz	205	29	0	10
⠿Sauteed Onions	gm	20	0	2	1
⠿Barebells Protein Bars	bar	212	20	15	8

Meal Total

568cal43P27C32F0fib

Food		Cal	P	C	F
⠿Hero - Hamburger Buns (Low Cal)	bun	84	11	1	4
⠿93/7 Ground Beef (Raw)	oz	205	29	0	10
⠿Sauteed Onions	gm	20	0	2	1
⠿Skinny Pop Popcorn	grams	254	3	24	16

Meal Total

375cal44P16C15F3fib

Food		Cal	P	C	F
🍽 Classic Tuna Salad
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	213	42	0	5
⠿Hellmann'S - Light Mayonnaise	grams	93	0	2	9
⠿Dijon Mustard	tsp	11	1	1	1
⠿Onion	medium (~110 g)	47	1	10	0
⠿Celery, Stalk	medium (~40 g)	7	0	1	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

585cal71P37C17F12fib

Food	Qty		Cal	P	C	F
⠿Chipotle - 2X Chicken, 1/2 Rice, Veggies, Beans		serving	585	71	37	17

Meal Total

247cal21P16C11F3fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Barebells Protein Bars	bar	212	20	15	8

Meal Total

35cal1P1C3F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	2	0	0	0
⠿Half & Half Creamer		fl oz	35	1	1	3

Meal Total

247cal21P16C11F3fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Barebells Protein Bars	bar	212	20	15	8

Meal Total

247cal21P16C11F3fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Barebells Protein Bars	bar	212	20	15	8

Meal Total

35cal1P1C3F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	2	0	0	0
⠿Half & Half Creamer		fl oz	35	1	1	3

Meal Total

35cal1P1C3F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	2	0	0	0
⠿Half & Half Creamer		fl oz	35	1	1	3

Meal Total

247cal21P16C11F3fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Barebells Protein Bars	bar	212	20	15	8

Meal Total

139cal2P26C3F4fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Apple (Whole)	medium (~182 g)	105	1	25	0

Meal Total

452cal45P41C12F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Barilla Protein Pasta (cooked)	Grams	174	8	33	1
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1

Meal Total

810cal56P70C34F4fib

Food	Qty		Cal	P	C	F
⠿Medium Pizza (Varied Toppings)(Slices)		Slice	646	24	70	30
⠿Grilled Chicken (Oz)		oz	164	32	0	4

Meal Total

483cal54P42C11F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	253	39	0	11
⠿Brodo - Bone Broth	oz	31	8	0	0
⠿Little Potato Company Garlic Parsley Microwave Ready	oz	119	4	26	0
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0

Meal Total

480cal55P38C12F6fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	265	40	0	12
⠿Brodo - Bone Broth	oz	31	8	0	0
⠿Little Potato Company Garlic Parsley Microwave Ready	oz	119	4	26	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

515cal51P53C11F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	236	46	0	6
🍽 Sweet Potato Fries
⠿Sweet Potato (Gm)(Uncooked)	grams	225	5	50	1
⠿Olive Oil	g	45	0	0	5
⠿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

744cal36P96C24F0fib

Food	Qty		Cal	P	C	F
⠿Sushi - Salmon/Tuna Classic		piece	744	36	96	24

Meal Total

539cal65P45C11F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Barilla Protein Pasta (cooked)	Grams	198	10	37	1
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Shredded Parmesan Cheese	grams	51	6	0	3

Meal Total

360cal37P17C16F3fib

Food	Qty		Cal	P	C	F
⠿Whole Foods - Lemon Rosemary Chicken (Prepared Foods)		oz	168	35	0	3
⠿Taylor Farms - Honey Citrus Chopped Salad Kit (9.25oz)		bag	189	3	17	13

Meal Total

203cal6P29C7F0fib

Food	Qty		Cal	P	C	F
⠿Skinny Pop Popcorn		grams	112	1	11	7
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

266cal22P22C10F2fib

Food		Cal	P	C	F
🍽 Oreo Ninja Creami
⠿Oreo Cookie (original)	cookie(s)	55	0	8	2
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Truvina - Protein Powder	scoop	127	20	5	3

Meal Total

151cal4P18C7F1fib

Food	Qty		Cal	P	C	F
⠿Yasso - Sea Salt Caramel Chocolate Crunch		Bar	151	4	18	7

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

265cal22P24C9F1fib

Food		Cal	P	C	F
🍽 Chocolate Ninja Creami
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	38	1	1	3
⠿M&M'S Milk Chocolate Minis	grams	73	1	11	3
⠿Truvani - Protein Powder	scoop	127	20	5	3

Meal Total

349cal29P29C13F6fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Cocoa Powder	grams	42	2	5	2
⠿Cream Cheese, Low Fat	g	63	2	2	5
⠿Splenda 0 Calorie Sweetner	packet	0	0	0	0
⠿Chocolate Chips	grams	80	1	9	5
⠿Greek Yogurt - Nonfat - Any Flavor	grams	101	14	11	0
⠿Truvani - Protein Powder	scoop	64	10	3	2

Meal Total

206cal19P19C6F6fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Cocoa Powder	grams	42	2	5	2
⠿Cream Cheese, Low Fat	g	0	0	0	0
⠿Splenda 0 Calorie Sweetner	packet	0	0	0	0
⠿Chocolate Chips	grams	53	1	6	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0
⠿Truvina - Protein Powder	scoop	64	10	3	2

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0