Stoic Physique — Meal Planner

Loading…

‹ Steven Smigliani

📄 Client PDF

Days run left → right · scroll to see the full week

2171cal202P217C55F

2118cal203P205C54F

2147cal192P158C83F

2532cal195P267C76F

2325cal189P219C77F

2293cal194P233C65F

2187cal203P193C67F

Meal Total

109cal1P24C1F0fib

Food	Qty		Cal	P	C	F
⠿Tangerine		medium (~109 g)	107	1	24	1

Meal Total

109cal1P24C1F0fib

Food	Qty		Cal	P	C	F
⠿Tangerine		medium (~109 g)	107	1	24	1

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

456cal39P21C24F5fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Turkey Bacon	slice	144	9	0	12

Meal Total

468cal39P24C24F5fib

Food		Cal	P	C	F
⠿Thomas Bagel Thin	bagel	109	4	21	1
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Turkey Bacon	slice	96	6	0	8

Meal Total

645cal60P45C25F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3

Meal Total

662cal62P45C26F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3

Meal Total

476cal39P26C24F6fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	112	1	24	1
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Turkey Bacon	slice	144	9	0	12

Meal Total

529cal45P22C29F5fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Turkey Bacon	slice	144	9	0	12

Meal Total

451cal38P23C23F5fib

Food		Cal	P	C	F
⠿Thomas Bagel Thin	bagel	109	4	21	1
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3
⠿Turkey Bacon	slice	96	6	0	8

Meal Total

504cal47P52C12F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

504cal47P52C12F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

495cal55P8C27F34fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Salsa	grams	16	1	3	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

687cal57P72C19F15fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	364	49	0	19
⠿Sweet Potato (cooked)(Gm)	g	262	5	60	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

643cal56P62C19F14fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	364	49	0	19
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

759cal55P83C23F11fib

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	252	4	58	0

Meal Total

695cal54P68C23F10fib

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	189	3	44	0

Meal Total

212cal20P15C8F3fib

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

Meal Total

212cal20P15C8F3fib

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

Meal Total

96cal2P22C0F3fib

Food	Qty		Cal	P	C	F
⠿100 Cal Pack - Mini Pretzels By Snyders (.9Oz)		package	96	2	22	0

Meal Total

185cal3P41C1F7fib

Food	Qty		Cal	P	C	F
⠿100 Cal Pack - Mini Pretzels By Snyders (.9Oz)		package	96	2	22	0
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

96cal2P22C0F3fib

Food	Qty		Cal	P	C	F
⠿100 Cal Pack - Mini Pretzels By Snyders (.9Oz)		package	96	2	22	0

Meal Total

152cal25P4C4F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Almond Milk, Unsweetened		fl oz	35	1	1	3

Meal Total

152cal25P4C4F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Almond Milk, Unsweetened		fl oz	35	1	1	3

Meal Total

394cal56P38C2F9fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Cod - Cooked (Oz)	oz	226	52	0	2
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0

Meal Total

394cal56P38C2F9fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Cod - Cooked (Oz)	oz	226	52	0	2
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0

Meal Total

804cal72P84C20F12fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Pasta (Cooked)(gm)	grams	345	13	68	2
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Shredded Parmesan Cheese	grams	51	6	0	3
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

776cal71P78C20F11fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Pasta (Cooked)(gm)	grams	314	12	62	2
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Shredded Parmesan Cheese	grams	51	6	0	3
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

649cal61P63C17F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Pasta (Cooked)(gm)	grams	236	9	47	2
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Shredded Parmesan Cheese	grams	51	6	0	3
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

614cal62P60C14F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	350	56	0	14
⠿White Rice (Cooked)	grams	227	4	52	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

688cal70P66C16F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

307cal18P43C7F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Chocolate Chips	grams	106	1	12	6
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

237cal17P31C5F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Chocolate Chips	grams	80	1	9	5
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

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

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

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

205cal13P36C1F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Honey	g	50	0	12	0

Meal Total

184cal15P31C0F2fib

Food		Cal	P	C
⠿Greek Yogurt - Nonfat - Any Flavor	grams	101	14	11
⠿Fresh/Frozen Mixed Berries	grams	36	0	8
⠿Honey	g	50	0	12