Stoic Physique — Meal Planner

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‹ Chris Hart

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1548cal145P170C32F

1631cal149P144C51F

1621cal149P146C49F

2058cal170P214C58F

2087cal170P237C51F

1655cal148P142C55F

1658cal150P188C34F

Meal Total

20cal5P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Perfect Aminos		serving	20	5	0	0
⠿Morning Mix- Lemon/Salt/Hot Water		serving	0	0	0	0

Meal Total

20cal5P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Perfect Aminos		serving	20	5	0	0
⠿Morning Mix- Lemon/Salt/Hot Water		serving	0	0	0	0

Meal Total

20cal5P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Perfect Aminos		serving	20	5	0	0
⠿Morning Mix- Lemon/Salt/Hot Water		serving	0	0	0	0

Meal Total

20cal5P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Perfect Aminos		serving	20	5	0	0
⠿Morning Mix- Lemon/Salt/Hot Water		serving	0	0	0	0

Meal Total

20cal5P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Perfect Aminos		serving	20	5	0	0
⠿Morning Mix- Lemon/Salt/Hot Water		serving	0	0	0	0

Meal Total

20cal5P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Perfect Aminos		serving	20	5	0	0
⠿Morning Mix- Lemon/Salt/Hot Water		serving	0	0	0	0

Meal Total

20cal5P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Perfect Aminos		serving	20	5	0	0
⠿Morning Mix- Lemon/Salt/Hot Water		serving	0	0	0	0

Meal Total

437cal32P57C9F6fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	155	5	27	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1
⠿Coffee With Creamer	cups	76	0	10	4
⠿Ag1	scoop	32	2	6	0

Meal Total

253cal25P18C9F0fib

Food		Cal	P	C	F
⠿Coffee With Creamer	cups	76	0	10	4
⠿Ag1	scoop	32	2	6	0
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0

Meal Total

252cal18P36C4F2fib

Food		Cal	P	C	F
⠿Coffee With Creamer	cups	76	0	10	4
⠿Ag1	scoop	32	2	6	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0

Meal Total

419cal23P39C19F4fib

Food		Cal	P	C	F
⠿Coffee With Creamer	cups	76	0	10	4
⠿Ag1	scoop	32	2	6	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3
⠿Thomas Bagel Thin	bagel	109	4	21	1
⠿Egg (Large)	egg	150	13	1	11

Meal Total

514cal46P51C14F12fib

Food		Cal	P	C	F
🍽 Morning Smoothie
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Baby Spinach	grams	10	1	1	0
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Peaches - Frozen	grams	36	1	8	0
⠿Ag1	scoop	32	2	6	0

Meal Total

285cal24P18C13F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	48	11	1	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3
⠿Coffee With Creamer	cups	76	0	10	4
⠿Ag1	scoop	32	2	6	0

Meal Total

323cal16P49C7F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	70	10	8	0
⠿Oatmeal (Dry)	grams	117	4	20	2
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0
⠿Coffee With Creamer	cups	76	0	10	4
⠿Ag1	scoop	32	2	6	0

Meal Total

423cal43P38C11F9fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	253	39	0	11
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0

Meal Total

611cal53P48C23F9fib

Food		Cal	P	C	F
🍽 Ground Beef 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	90	0	0	10
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

394cal52P33C6F6fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

679cal70P48C23F35fib

Food		Cal	P	C	F
⠿Oven Baked Chips	grams	119	2	20	4
🍽 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

Meal Total

358cal42P34C6F8fib

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
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

568cal51P46C20F7fib

Food		Cal	P	C	F
🍽 Chicken Hummus Bowl
⠿Grilled Chicken (Oz)	oz	226	44	0	6
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Sabra Classic Hummus	grams	123	3	8	9
⠿Baby Spinach	grams	10	1	1	0
⠿Olive Oil	g	45	0	0	5
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

616cal48P79C12F17fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	46	1	9	1
⠿Salsa	grams	34	2	7	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

154cal21P13C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	156	21	13	2

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

96cal2P22C0F2fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

53cal1P10C1F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

149cal3P23C5F0fib

Food	Qty		Cal	P	C	F
⠿Mary'S - Super Seed Classic Crackers		crackers	98	3	11	5
⠿honey		g	50	0	12	0

Meal Total

153cal1P35C1F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1
⠿honey		g	83	0	21	0

Meal Total

452cal52P34C12F6fib

Food		Cal	P	C	F
⠿Avocado	medium (~150 g edible)	66	1	3	6
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Cucumber	g	36	1	7	0
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

398cal41P45C6F11fib

Food		Cal	P	C	F
⠿Pasta (Cooked)(gm)	grams	126	5	25	1
⠿Tomato Pasta Sauce (Red)	grams	68	2	12	1
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

594cal51P39C26F4fib

Food		Cal	P	C	F
⠿Sprouts Mexican Style Shredded Cheese	grams	54	3	1	4
⠿Siete Almond Flour Tortilla	tortilla	102	3	10	6
⠿Mixed Vegetables (Your Choice)	grams	28	1	6	0
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

598cal46P72C14F14fib

Food		Cal	P	C	F
🍽 Ground Turkey Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿Sweet Corn, Frozen	g	26	1	5	0
⠿Salsa	grams	34	2	7	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿White Rice (Cooked)	grams	126	2	29	0
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13

Meal Total

958cal55P126C26F21fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	250	40	0	10
⠿Mixed Vegetables (Your Choice)	grams	50	3	10	0
🍽 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
⠿Sweet Potato (Gm)(Uncooked)	grams	206	4	46	0

Meal Total

557cal47P54C17F9fib

Food		Cal	P	C	F
🍽 Beef 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	90	0	0	10
⠿Sirloin Steak (Raw)	oz	198	36	0	6
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

477cal55P35C13F4fib

Food		Cal	P	C	F
⠿Orzo (Cooked)	grams	135	5	27	1
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

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

296cal24P23C12F6fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Whey Protein Powder	scoop	61	12	2	1
⠿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	50	7	5	0

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

189cal25P20C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Whey Protein Powder	scoop	61	12	2	1

Meal Total

83cal1P13C3F2fib

Food	Qty		Cal	P	C	F
⠿Light Whipped Cream (Tbsp)		tbsp	26	0	2	2
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

84cal2P19C0F0fib

Food	Qty		Cal	P	C	F
⠿Watermelon		g	85	2	19	0

Meal Total

126cal24P3C2F0fib

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