Stoic Physique — Meal Planner

Loading…

‹ Michael Murphy

📄 Client PDF

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

1762cal152P158C58F

2073cal150P204C73F

1933cal162P184C61F

2012cal166P220C52F

2256cal160P224C80F

2070cal160P209C66F

1877cal164P186C53F

Meal Total

101cal21P2C1F0fib

Food	Qty		Cal	P	C	F
⠿Prime Protein - Equip		scoop	101	21	2	1

Meal Total

101cal21P2C1F0fib

Food	Qty		Cal	P	C	F
⠿Prime Protein - Equip		scoop	101	21	2	1

Meal Total

213cal22P29C1F3fib

Food	Qty		Cal	P	C	F
⠿Prime Protein - Equip		scoop	101	21	2	1
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

213cal22P29C1F3fib

Food	Qty		Cal	P	C	F
⠿Prime Protein - Equip		scoop	101	21	2	1
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

213cal22P29C1F3fib

Food	Qty		Cal	P	C	F
⠿Prime Protein - Equip		scoop	101	21	2	1
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

386cal28P55C6F9fib

Food		Cal	P	C	F
⠿Prime Protein - Equip	scoop	101	21	2	1
⠿Oatmeal (Dry)	grams	195	6	34	4
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

101cal21P2C1F0fib

Food	Qty		Cal	P	C	F
⠿Prime Protein - Equip		scoop	101	21	2	1

Meal Total

590cal58P49C18F6fib

Food		Cal	P	C	F
🍽 Lemon Garlic Cod with Roasted Potatoes
⠿Cod - Cooked (Oz)	oz	226	52	0	2
⠿Roasted Purple Potatoes	grams	224	4	34	8
⠿Baby Carrots	grams	51	1	11	0
⠿Olive Oil	g	72	0	0	8
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Parsley (Dried)(Tbsp)	tbsp	0	0	0	0

Meal Total

977cal65P87C41F11fib

Food		Cal	P	C	F
🍽 Mediterranean Turkey Wraps
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Cucumber	g	18	1	4	0
⠿Cherry Tomatoes	grams	38	1	8	0
⠿Red Onion (gm)	grams	16	0	4	0
⠿Baby Spinach	grams	14	2	2	0
⠿La Tortilla Factory - Low Carb Wraps	tortilla	152	8	12	8
⠿Hummus	g	88	3	7	6
⠿Olive Oil	g	45	0	0	5
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Oregano, Dried	tsp	2	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Medium Flour Tortilla	tortilla	278	8	48	6

Meal Total

692cal57P53C28F12fib

Food		Cal	P	C	F
🍽 Garlic Herb Beef & Potato Skillet
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Roasted Purple Potatoes	grams	252	5	38	9
⠿Green Beans	g	56	3	11	0
⠿Olive Oil	g	45	0	0	5
⠿Garlic Powder	tsp	11	1	2	0
⠿Onion Powder	tsp	4	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Rosemary	TBSP	0	0	0	0
⠿Thyme (tbsp)	tbsp	0	0	0	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

590cal58P49C18F6fib

Food		Cal	P	C	F
🍽 Lemon Garlic Cod with Roasted Potatoes
⠿Cod - Cooked (Oz)	oz	226	52	0	2
⠿Roasted Purple Potatoes	grams	224	4	34	8
⠿Baby Carrots	grams	51	1	11	0
⠿Olive Oil	g	72	0	0	8
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Parsley (Dried)(Tbsp)	tbsp	0	0	0	0

Meal Total

977cal65P87C41F11fib

Food		Cal	P	C	F
🍽 Mediterranean Turkey Wraps
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Cucumber	g	18	1	4	0
⠿Cherry Tomatoes	grams	38	1	8	0
⠿Red Onion (gm)	grams	16	0	4	0
⠿Baby Spinach	grams	14	2	2	0
⠿La Tortilla Factory - Low Carb Wraps	tortilla	152	8	12	8
⠿Hummus	g	88	3	7	6
⠿Olive Oil	g	45	0	0	5
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Oregano, Dried	tsp	2	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Medium Flour Tortilla	tortilla	278	8	48	6

Meal Total

692cal57P53C28F12fib

Food		Cal	P	C	F
🍽 Garlic Herb Beef & Potato Skillet
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Roasted Purple Potatoes	grams	252	5	38	9
⠿Green Beans	g	56	3	11	0
⠿Olive Oil	g	45	0	0	5
⠿Garlic Powder	tsp	11	1	2	0
⠿Onion Powder	tsp	4	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Rosemary	TBSP	0	0	0	0
⠿Thyme (tbsp)	tbsp	0	0	0	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

692cal57P53C28F12fib

Food		Cal	P	C	F
🍽 Garlic Herb Beef & Potato Skillet
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Roasted Purple Potatoes	grams	252	5	38	9
⠿Green Beans	g	56	3	11	0
⠿Olive Oil	g	45	0	0	5
⠿Garlic Powder	tsp	11	1	2	0
⠿Onion Powder	tsp	4	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Rosemary	TBSP	0	0	0	0
⠿Thyme (tbsp)	tbsp	0	0	0	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

264cal12P36C8F6fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Blueberries		g	160	2	36	1

Meal Total

133cal2P29C1F5fib

Food	Qty		Cal	P	C	F
⠿Blueberries		g	128	2	29	1

Meal Total

264cal12P36C8F6fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Blueberries		g	160	2	36	1

Meal Total

264cal12P36C8F6fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Blueberries		g	160	2	36	1

Meal Total

264cal12P36C8F6fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Blueberries		g	160	2	36	1

Meal Total

190cal14P29C2F4fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	92	13	8	1
⠿Blueberries		g	96	1	22	1

Meal Total

246cal16P41C2F5fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Blueberries		g	144	2	33	1

Meal Total

698cal60P47C30F20fib

Food		Cal	P	C	F
🍽 Korean Chicken Thigh & Quinoa Bowl
⠿Quinoa (Cooked)(Grams)	grams	177	6	32	3
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Baby Spinach	grams	14	2	2	0
⠿Gochujang Sauce	tsp	40	1	9	0
⠿Soy Sauce, Low Sodium	g	13	2	1	0
⠿Sesame Oil	g	45	0	0	5
⠿Green Onion	cup	10	1	2	0
⠿Sesame Seeds	g	68	2	1	6

Meal Total

698cal60P47C30F20fib

Food		Cal	P	C	F
🍽 Korean Chicken Thigh & Quinoa Bowl
⠿Quinoa (Cooked)(Grams)	grams	177	6	32	3
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Baby Spinach	grams	14	2	2	0
⠿Gochujang Sauce	tsp	40	1	9	0
⠿Soy Sauce, Low Sodium	g	13	2	1	0
⠿Sesame Oil	g	45	0	0	5
⠿Green Onion	cup	10	1	2	0
⠿Sesame Seeds	g	68	2	1	6

Meal Total

767cal71P69C23F10fib

Food		Cal	P	C	F
⠿Low Fat Shredded Cheese	grams	96	9	1	6
⠿Mixed Vegetables (No Brocolli/Asparagus)	grams	100	5	20	0
⠿Medium Flour Tortilla	tortilla	278	8	48	6
⠿Sirloin Steak - Cooked	oz	292	50	0	10

Meal Total

784cal73P69C24F10fib

Food		Cal	P	C	F
⠿Low Fat Shredded Cheese	grams	113	10	1	7
⠿Mixed Vegetables (No Brocolli/Asparagus)	grams	100	5	20	0
⠿Medium Flour Tortilla	tortilla	278	8	48	6
⠿Sirloin Steak - Cooked	oz	292	50	0	10

Meal Total

698cal60P47C30F20fib

Food		Cal	P	C	F
🍽 Korean Chicken Thigh & Quinoa Bowl
⠿Quinoa (Cooked)(Grams)	grams	177	6	32	3
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Baby Spinach	grams	14	2	2	0
⠿Gochujang Sauce	tsp	40	1	9	0
⠿Soy Sauce, Low Sodium	g	13	2	1	0
⠿Sesame Oil	g	45	0	0	5
⠿Green Onion	cup	10	1	2	0
⠿Sesame Seeds	g	68	2	1	6

Meal Total

698cal60P47C30F20fib

Food		Cal	P	C	F
🍽 Korean Chicken Thigh & Quinoa Bowl
⠿Quinoa (Cooked)(Grams)	grams	177	6	32	3
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Baby Spinach	grams	14	2	2	0
⠿Gochujang Sauce	tsp	40	1	9	0
⠿Soy Sauce, Low Sodium	g	13	2	1	0
⠿Sesame Oil	g	45	0	0	5
⠿Green Onion	cup	10	1	2	0
⠿Sesame Seeds	g	68	2	1	6

Meal Total

734cal69P65C22F8fib

Food		Cal	P	C	F
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Mixed Vegetables (No Brocolli/Asparagus)	grams	80	4	16	0
⠿Medium Flour Tortilla	tortilla	278	8	48	6
⠿Sirloin Steak - Cooked	oz	292	50	0	10

Meal Total

109cal1P24C1F0fib

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

Meal Total

52cal1P12C0F0fib

Food	Qty		Cal	P	C	F
⠿Tangerine		medium (~109 g)	54	1	12	0

Meal Total

109cal1P24C1F0fib

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

Meal Total

161cal1P37C1F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Tangerine		medium (~109 g)	54	1	12	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0