Stoic Physique — Meal Planner

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‹ Brian Wasiak

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1534cal137P206C18F

1570cal138P214C18F

1564cal148P198C20F

1457cal143P138C37F

1512cal127P179C32F

1748cal141P206C40F

1530cal141P138C46F

Meal Total

290cal29P39C2F5fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

290cal29P39C2F5fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

298cal29P41C2F4fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

290cal29P39C2F5fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

298cal29P41C2F4fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

302cal20P42C6F5fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	75	6	1	5
⠿Drinking Water	cups	0	0	0	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Blueberries	g	144	2	33	1

Meal Total

315cal29P25C11F2fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Drinking Water	cups	0	0	0	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Blueberries	g	54	1	12	0

Meal Total

498cal57P54C6F10fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Russet Potato (Baked)	grams	192	6	42	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

498cal57P54C6F10fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Russet Potato (Baked)	grams	192	6	42	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

498cal57P54C6F10fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Russet Potato (Baked)	grams	192	6	42	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

291cal37P2C15F17fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	184	28	0	8
⠿Cheddar Cheese, Low Fat	g	34	3	0	3
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Drinking Water	cups	0	0	0	0

Meal Total

500cal46P34C20F36fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	184	28	0	8
⠿Cheddar Cheese, Low Fat	g	57	4	1	4
⠿Drinking Water	cups	0	0	0	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

521cal61P13C25F38fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Cheddar Cheese, Low Fat	g	67	5	1	5
⠿Drinking Water	cups	0	0	0	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

481cal59P5C25F34fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Cheddar Cheese, Low Fat	g	67	5	1	5
⠿Drinking Water	cups	0	0	0	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8

Meal Total

96cal1P23C0F1fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	96	1	23	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

108cal1P26C0F1fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	111	1	26	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

96cal1P23C0F1fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	96	1	23	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Watermelon		g	68	1	15	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

121cal2P26C1F0fib

Food	Qty		Cal	P	C	F
⠿Watermelon		g	119	2	26	1
⠿Drinking Water		cups	0	0	0	0

Meal Total

109cal1P24C1F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	112	1	24	1
⠿Drinking Water		cups	0	0	0	0

Meal Total

89cal1P19C1F4fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1
⠿Drinking Water		cups	0	0	0	0

Meal Total

515cal49P64C7F10fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿White Rice (Cooked)	grams	227	4	52	0
⠿Sirloin Steak (Raw)	oz	231	42	0	7
⠿Drinking Water	cups	0	0	0	0

Meal Total

515cal49P64C7F10fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿White Rice (Cooked)	grams	227	4	52	0
⠿Sirloin Steak (Raw)	oz	231	42	0	7
⠿Drinking Water	cups	0	0	0	0

Meal Total

545cal60P56C9F9fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Sirloin Steak (Raw)	oz	297	54	0	9
⠿Drinking Water	cups	0	0	0	0

Meal Total

638cal71P57C14F12fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿White Rice (Cooked)	grams	183	3	42	0
⠿Drinking Water	cups	0	0	0	0
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Avocado	medium (~150 g edible)	66	1	3	6

Meal Total

484cal49P54C8F9fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿White Rice (Cooked)	grams	183	3	42	0
⠿Drinking Water	cups	0	0	0	0
⠿Pork Tenderloin (Cooked)	oz	242	44	0	8

Meal Total

707cal58P103C7F14fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
⠿White Rice (Cooked)	grams	377	6	87	1
⠿Drinking Water	cups	0	0	0	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6

Meal Total

556cal51P70C8F10fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Drinking Water	cups	0	0	0	0
⠿Pork Tenderloin (Cooked)	oz	242	44	0	8

Meal Total

135cal1P26C3F4fib

Food	Qty		Cal	P	C	F
⠿Blueberries		g	105	1	24	1
⠿Light Whipped Cream (Tbsp)		tbsp	26	0	2	2

Meal Total

159cal2P31C3F5fib

Food	Qty		Cal	P	C	F
⠿Blueberries		g	128	2	29	1
⠿Light Whipped Cream (Tbsp)		tbsp	26	0	2	2

Meal Total

127cal1P24C3F4fib

Food	Qty		Cal	P	C	F
⠿Blueberries		g	96	1	22	1
⠿Light Whipped Cream (Tbsp)		tbsp	26	0	2	2

Meal Total

174cal5P25C6F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Cheese (Varied)		grams	70	4	0	6

Meal Total

109cal1P24C1F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	112	1	24	1

Meal Total

109cal1P24C1F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	112	1	24	1

Meal Total

89cal1P19C1F4fib

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