Stoic Physique — Meal Planner

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‹ Erik K

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1944cal193P167C56F

2023cal194P188C55F

2060cal196P211C48F

2147cal175P247C51F

2428cal204P205C88F

2387cal206P195C87F

2290cal206P173C86F

Meal Total

139cal20P8C3F0fib

Food	Qty		Cal	P	C	F
⠿Oikos Pro		serving	139	20	8	3

Meal Total

139cal20P8C3F0fib

Food	Qty		Cal	P	C	F
⠿Oikos Pro		serving	139	20	8	3

Meal Total

192cal21P18C4F2fib

Food	Qty		Cal	P	C	F
⠿Oikos Pro		serving	139	20	8	3
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

153cal1P35C1F6fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

169cal1P39C1F7fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

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

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

144cal2P34C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Honey		g	50	0	12	0

Meal Total

144cal2P34C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Honey		g	50	0	12	0

Meal Total

521cal49P52C13F8fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	155	5	27	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	32	0	7	0
⠿Barebells Protein Bars	bar	212	20	15	8

Meal Total

488cal49P46C12F8fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	135	4	24	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0
⠿Barebells Protein Bars	bar	212	20	15	8

Meal Total

537cal50P55C13F9fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	155	5	27	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Barebells Protein Bars	bar	212	20	15	8

Meal Total

452cal49P46C8F6fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	117	4	20	2
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Oikos Pro	serving	139	20	8	3

Meal Total

570cal52P68C10F10fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	233	8	41	5
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	78	1	17	1
⠿Oikos Pro	serving	139	20	8	3

Meal Total

624cal46P47C28F5fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Rudis Bakery (Whole Foods) - Sourdough Bread	slice	176	6	38	0
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿Chomps Beef Stick	beef stick	103	10	0	7

Meal Total

523cal42P28C27F5fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3
⠿Rudis Bakery (Whole Foods) - Sourdough Bread	slice	88	3	19	0
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿Chomps Beef Stick	beef stick	103	10	0	7

Meal Total

576cal71P10C28F35fib

Food		Cal	P	C	F
🍽 Chicken Caesar Low Cal Wrap
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Lite Caesar Dressing By Newman'S Own	grams	99	2	3	9
⠿Shredded Parmesan Cheese	grams	102	12	0	6
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8

Meal Total

576cal71P10C28F35fib

Food		Cal	P	C	F
🍽 Chicken Caesar Low Cal Wrap
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Lite Caesar Dressing By Newman'S Own	grams	99	2	3	9
⠿Shredded Parmesan Cheese	grams	102	12	0	6
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8

Meal Total

458cal45P47C10F4fib

Food		Cal	P	C	F
⠿Dave's Killer Burger Buns	Bun	159	6	27	3
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Bbq Sauce	grams	70	0	18	0
⠿Light Singles Cheese	slice	47	4	2	3

Meal Total

470cal45P50C10F4fib

Food		Cal	P	C	F
⠿Dave's Killer Burger Buns	Bun	159	6	27	3
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Bbq Sauce	grams	80	0	20	0
⠿Light Singles Cheese	slice	47	4	2	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

909cal91P53C37F8fib

Food		Cal	P	C	F
🍽 Steak Hummus Bowl
⠿Fillet Mignon - Cooked	oz	294	42	0	14
⠿White Rice (Cooked)	grams	189	3	44	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
⠿Sirloin Steak - Cooked	oz	243	41	0	9

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

616cal48P79C12F17fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	46	1	9	1
⠿Salsa	grams	34	2	7	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

616cal48P79C12F17fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	46	1	9	1
⠿Salsa	grams	34	2	7	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

781cal75P73C21F40fib

Food		Cal	P	C	F
⠿Brami - Protein Pasta (Cooked)	grams	333	19	57	3
⠿Tomato Pasta Sauce (Red)	grams	91	3	16	2
⠿Shredded Parmesan Cheese	grams	34	4	0	2
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

798cal77P73C22F40fib

Food		Cal	P	C	F
⠿Brami - Protein Pasta (Cooked)	grams	333	19	57	3
⠿Tomato Pasta Sauce (Red)	grams	91	3	16	2
⠿Shredded Parmesan Cheese	grams	51	6	0	3
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

1040cal99P44C52F10fib

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
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿365 - Guacamole Single Serve (57Gm)	cup	100	1	6	8

Meal Total

440cal47P36C12F13fib

Food		Cal	P	C	F
🍽 Savory Chicken & Quinoa Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	199	40	0	5
⠿Quinoa (Cooked)(Grams)	grams	153	5	27	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

Meal Total

785cal91P40C29F15fib

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
⠿Sirloin Steak - Cooked	oz	243	41	0	9

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

162cal2P16C10F0fib

Food	Qty		Cal	P	C	F
⠿Unreal - Coconut Chocolate Bar		bar	162	2	16	10

Meal Total

81cal1P8C5F0fib

Food	Qty		Cal	P	C	F
⠿Unreal - Coconut Chocolate Bar		bar	81	1	8	5

Meal Total

58cal0P10C2F2fib

Food	Qty		Cal	P	C	F
⠿Light Whipped Cream (Tbsp)		tbsp	26	0	2	2
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

58cal0P10C2F2fib

Food	Qty		Cal	P	C	F
⠿Light Whipped Cream (Tbsp)		tbsp	26	0	2	2
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0