Stoic Physique — Meal Planner

Loading…

‹ Ernesto Piñerua

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

2053cal190P186C61F

2060cal197P183C60F

2152cal198P196C64F

2157cal177P198C73F

2286cal174P231C74F

1709cal147P179C45F

1681cal145P174C45F

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

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

96cal2P22C0F3fib

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

Meal Total

96cal2P22C0F3fib

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

Meal Total

96cal2P22C0F3fib

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

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

403cal60P34C3F8fib

Food		Cal	P	C	F
⠿Mahi-Mahi (Cooked)	oz	248	56	0	3
⠿Sweet Potato (cooked)(Gm)	g	105	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

431cal61P40C3F9fib

Food		Cal	P	C	F
⠿Mahi-Mahi (Cooked)	oz	248	56	0	3
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

439cal61P42C3F11fib

Food		Cal	P	C	F
⠿Mahi-Mahi (Cooked)	oz	248	56	0	3
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

419cal47P42C7F11fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	231	42	0	7
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

474cal43P62C6F14fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	198	36	0	6
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

407cal41P36C11F12fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	207	32	0	9
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

407cal41P36C11F12fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	207	32	0	9
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

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

109cal1P24C1F0fib

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

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

166cal12P25C2F4fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

138cal10P20C2F3fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	65	9	5	1
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

852cal83P40C40F15fib

Food		Cal	P	C	F
🍽 Savory Beef & Quinoa Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Quinoa (Cooked)(Grams)	grams	177	6	32	3
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Baby Spinach	grams	8	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
⠿Skirt Steak - Cooked	oz	313	33	0	20

Meal Total

916cal90P40C44F15fib

Food		Cal	P	C	F
🍽 Savory Beef & Quinoa Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Quinoa (Cooked)(Grams)	grams	177	6	32	3
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Baby Spinach	grams	8	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
⠿Skirt Steak - Cooked	oz	376	40	0	24

Meal Total

916cal90P40C44F15fib

Food		Cal	P	C	F
🍽 Savory Beef & Quinoa Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Quinoa (Cooked)(Grams)	grams	177	6	32	3
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Baby Spinach	grams	8	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
⠿Skirt Steak - Cooked	oz	376	40	0	24

Meal Total

847cal76P48C39F35fib

Food		Cal	P	C	F
🍽 Ground Beef Bbq Wrap
⠿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
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Siete Almond Flour Tortilla	tortilla	203	6	20	11

Meal Total

847cal76P48C39F35fib

Food		Cal	P	C	F
🍽 Ground Beef Bbq Wrap
⠿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
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Siete Almond Flour Tortilla	tortilla	203	6	20	11

Meal Total

308cal27P23C12F5fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

308cal27P23C12F5fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

337cal27P28C13F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

299cal28P22C11F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Oikos - Triple 0 Greek Yogurt	container	88	15	7	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

352cal29P32C12F5fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Oikos - Triple 0 Greek Yogurt	container	88	15	7	0
⠿Fresh/Frozen Mixed Berries	grams	112	1	24	1

Meal Total

173cal16P16C5F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Chocolate Chips		grams	80	1	9	5

Meal Total

88cal15P7C0F0fib

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

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

191cal3P29C7F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Popped Rice Crisps Cheddar Cheese		grams	190	3	29	7

Meal Total

212cal3P32C8F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Popped Rice Crisps Cheddar Cheese		grams	213	3	32	8

Meal Total

582cal59P55C14F11fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Tomato Pasta Sauce (Red)	grams	57	2	10	1

Meal Total

69cal1P14C1F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

582cal59P55C14F11fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Tomato Pasta Sauce (Red)	grams	57	2	10	1

Meal Total

69cal1P14C1F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

373cal33P22C17F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Siete Almond Flour Tortilla	tortilla	102	3	10	6
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

373cal33P22C17F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Siete Almond Flour Tortilla	tortilla	102	3	10	6
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1