Stoic Physique — Meal Planner

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‹ Nick Kats

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1921cal196P147C61F

1914cal189P150C62F

1786cal167P140C62F

1961cal157P160C77F

2252cal241P214C48F

2106cal220P158C66F

2002cal212P113C78F

Meal Total

444cal50P25C16F10fib

Food	Qty		Cal	P	C	F
⠿Coney Island Bagels - Low Carb Bagel W/ Egg Whites, Turkey & Cheese		serving	444	50	25	16

Meal Total

313cal25P24C13F3fib

Food	Qty		Cal	P	C	F
⠿Coney Island Bagels -Turkey, Egg White & Cheese Wrap		serving	313	25	24	13

Meal Total

444cal50P25C16F10fib

Food	Qty		Cal	P	C	F
⠿Coney Island Bagels - Low Carb Bagel W/ Egg Whites, Turkey & Cheese		serving	444	50	25	16

Meal Total

313cal25P24C13F3fib

Food	Qty		Cal	P	C	F
⠿Coney Island Bagels -Turkey, Egg White & Cheese Wrap		serving	313	25	24	13

Meal Total

288cal20P34C8F0fib

Food	Qty		Cal	P	C	F
⠿Spinach, Feta & Egg White Wrap - Starbucks		serving	288	20	34	8

Meal Total

410cal35P45C10F3fib

Food	Qty		Cal	P	C	F
⠿Bagel Boy - Egg White & Turkey on a Roll		serving	410	35	45	10

Meal Total

410cal35P45C10F3fib

Food	Qty		Cal	P	C	F
⠿Bagel Boy - Egg White & Turkey on a Roll		serving	410	35	45	10

Meal Total

712cal71P26C36F9fib

Food	Qty		Cal	P	C	F
⠿Chipotle - 2X Chicken/Veg/Beans/Guac		serving	712	71	26	36

Meal Total

585cal71P37C17F12fib

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

Meal Total

636cal40P65C24F10fib

Food	Qty		Cal	P	C	F
⠿Overgreens - Chicken Bowl		serving	636	40	65	24

Meal Total

517cal34P48C21F8fib

Food	Qty		Cal	P	C	F
⠿Overgreens - Protein Power Bowl		serving	517	34	48	21

Meal Total

585cal71P37C17F12fib

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

Meal Total

585cal71P37C17F12fib

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

Meal Total

630cal68P22C30F5fib

Food	Qty		Cal	P	C	F
⠿Overgreens - Kale Caesar Salad (2x Chicken)		serving	630	68	22	30

Meal Total

208cal21P22C4F4fib

Food	Qty		Cal	P	C	F
⠿Chobani - 20g Protein (Greek Yogurt)		cup	139	20	8	3
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

452cal45P32C16F4fib

Food	Qty		Cal	P	C	F
⠿Chobani - 20g Protein (Greek Yogurt)		cup	139	20	8	3
⠿Coney Island Bagels -Turkey, Egg White & Cheese Wrap		serving	313	25	24	13

Meal Total

139cal20P8C3F1fib

Food	Qty		Cal	P	C	F
⠿Chobani - 20g Protein (Greek Yogurt)		cup	139	20	8	3

Meal Total

452cal45P32C16F4fib

Food	Qty		Cal	P	C	F
⠿Coney Island Bagels -Turkey, Egg White & Cheese Wrap		serving	313	25	24	13
⠿Chobani - 20g Protein (Greek Yogurt)		cup	139	20	8	3

Meal Total

297cal31P32C5F3fib

Food	Qty		Cal	P	C	F
⠿Jack Links - Teriyaki Beef Jerky (2.85oz)		package (2.85oz)	233	30	18	5
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

165cal22P8C5F0fib

Food	Qty		Cal	P	C	F
⠿Jet Set Sam - Salmon Jerky		bag	165	22	8	5

Meal Total

165cal22P8C5F0fib

Food	Qty		Cal	P	C	F
⠿Jet Set Sam - Salmon Jerky		bag	165	22	8	5

Meal Total

557cal54P74C5F12fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	226	46	0	5
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0

Meal Total

564cal48P57C16F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)(Gm)	gm	205	31	0	9
⠿Pasta (Cooked)(gm)	grams	236	9	47	2
⠿Tomato Pasta Sauce (Red)	grams	57	2	10	1
⠿Grated Parmesan Cheese	grams	65	6	0	5

Meal Total

567cal57P42C19F10fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)(Gm)	grams	358	49	0	18
⠿Buckwheat (cooked)	gm	148	5	30	1
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

679cal53P56C27F14fib

Food		Cal	P	C	F
⠿Salmon, Cooked (gm)	g	315	46	0	15
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Earth Balance - Butter	grams	106	0	0	12
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0

Meal Total

1082cal119P111C18F7fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	301	61	0	6
🍽 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
⠿Dave's Killer Bread - Whole Wheat	slice	454	16	84	6

Meal Total

946cal92P68C34F10fib

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
⠿93/7 Lean Ground Beef (Cooked)(Gm)	gm	246	38	0	11
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

797cal87P38C33F8fib

Food		Cal	P	C	F
🍽 Asian Avocado Rice Bowl
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Sesame Seeds	g	34	1	1	3
⠿Chicken Breast, Cooked	g	226	46	0	5