Stoic Physique — Meal Planner

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‹ Carly Persichilli

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1704cal151P167C48F

1583cal158P150C39F

1710cal168P138C54F

2149cal180P211C65F

1467cal152P136C35F

1582cal132P187C34F

1485cal132P147C41F

Meal Total

243cal12P24C11F4fib

Food	Qty		Cal	P	C	F
⠿Kodiak Power Waffles		wafﬂes	243	12	24	11

Meal Total

369cal18P36C17F6fib

Food	Qty		Cal	P	C	F
⠿Kodiak Power Waffles		wafﬂes	365	18	36	17

Meal Total

212cal5P30C8F5fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Almond Butter (gm)		grams	98	3	3	8

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Orange (Single)		medium (~131 g)	68	1	15	0

Meal Total

240cal28P23C4F3fib

Food	Qty		Cal	P	C	F
⠿Oatmeal (Dry)		grams	117	4	20	2
⠿Ryse - Protein Powder		scoop	126	24	3	2

Meal Total

179cal16P22C3F3fib

Food	Qty		Cal	P	C	F
⠿Oatmeal (Dry)		grams	117	4	20	2
⠿Ryse - Protein Powder		scoop	63	12	2	1

Meal Total

179cal16P22C3F3fib

Food	Qty		Cal	P	C	F
⠿Oatmeal (Dry)		grams	117	4	20	2
⠿Ryse - Protein Powder		scoop	63	12	2	1

Meal Total

386cal25P40C14F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Ezekiel English Muffins	muffin	184	8	38	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3

Meal Total

386cal25P40C14F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Ezekiel English Muffins	muffin	184	8	38	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3

Meal Total

320cal40P31C4F6fib

Food		Cal	P	C	F
⠿Whole Foods - Lemon Rosemary Chicken (Prepared Foods)	oz	177	37	0	3
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

520cal44P77C4F11fib

Food		Cal	P	C	F
⠿Whole Foods - Lemon Rosemary Chicken (Prepared Foods)	oz	177	37	0	3
⠿White Rice (Cooked)	grams	284	5	65	1
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

320cal40P31C4F6fib

Food		Cal	P	C	F
⠿Whole Foods - Lemon Rosemary Chicken (Prepared Foods)	oz	177	37	0	3
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

379cal48P31C7F6fib

Food		Cal	P	C	F
⠿Whole Foods - Lemon Rosemary Chicken (Prepared Foods)	oz	177	37	0	3
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Cheese Stick - Low Fat	sticks	59	8	0	3

Meal Total

320cal40P31C4F6fib

Food		Cal	P	C	F
⠿Whole Foods - Lemon Rosemary Chicken (Prepared Foods)	oz	177	37	0	3
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

455cal40P58C7F2fib

Food	Qty		Cal	P	C	F
⠿Redefine - Sesame Chicken Bowl		serving	455	40	58	7

Meal Total

422cal41P33C14F2fib

Food	Qty		Cal	P	C	F
⠿Redefine - Penne Alla Vodka With Grilled Chicken		serving	422	41	33	14

Meal Total

118cal16P0C6F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	118	16	0	6

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Orange (Single)		medium (~131 g)	68	1	15	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Orange (Single)		medium (~131 g)	68	1	15	0

Meal Total

671cal46P70C23F9fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	219	37	0	8
🍽 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

Meal Total

696cal50P70C24F9fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	243	41	0	9
🍽 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

Meal Total

741cal71P40C33F49fib

Food		Cal	P	C	F
🍽 Ground Turkey BBQ Wrap
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿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
⠿Tumaro's - Carb Wise Tortilla	Tortilla	107	8	12	3

Meal Total

741cal71P40C33F49fib

Food		Cal	P	C	F
🍽 Ground Turkey BBQ Wrap
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿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
⠿Tumaro's - Carb Wise Tortilla	Tortilla	107	8	12	3

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

508cal50P59C8F8fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	164	32	0	4
⠿Goodles Cheddy Mac		box	345	18	59	4

Meal Total

508cal50P59C8F8fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	164	32	0	4
⠿Goodles Cheddy Mac		box	345	18	59	4

Meal Total

143cal16P13C3F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Chocolate Chips		grams	53	1	6	3

Meal Total

143cal16P13C3F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Chocolate Chips		grams	53	1	6	3

Meal Total

156cal16P14C4F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Chocolate Chips		grams	64	1	7	4

Meal Total

269cal18P29C9F0fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt	container	88	15	7	0
⠿Granola	grams	71	2	10	3
⠿Chocolate Chips	grams	106	1	12	6

Meal Total

214cal17P23C6F0fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt	container	88	15	7	0
⠿Granola	grams	71	2	10	3
⠿Chocolate Chips	grams	53	1	6	3

Meal Total

81cal1P8C5F0fib

Food	Qty		Cal	P	C	F
⠿Skinny Pop Popcorn		grams	85	1	8	5

Meal Total

81cal1P8C5F0fib

Food	Qty		Cal	P	C	F
⠿Skinny Pop Popcorn		grams	85	1	8	5

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2