Stoic Physique — Meal Planner

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‹ James Hart

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1954cal171P169C66F

1882cal147P175C66F

1842cal170P142C66F

2058cal168P162C82F

2112cal196P179C68F

1977cal163P167C73F

1865cal162P140C73F

Meal Total

385cal20P47C13F11fib

Food		Cal	P	C	F
⠿Brekki Overnight Oats	container	218	7	25	10
⠿IsaLean Protein Shake	Scoops	121	12	13	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

385cal20P47C13F11fib

Food		Cal	P	C	F
⠿Brekki Overnight Oats	container	218	7	25	10
⠿IsaLean Protein Shake	Scoops	121	12	13	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

385cal20P47C13F11fib

Food		Cal	P	C	F
⠿Brekki Overnight Oats	container	218	7	25	10
⠿IsaLean Protein Shake	Scoops	121	12	13	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

391cal36P19C19F2fib

Food		Cal	P	C	F
⠿3 Little Pigs - Egg White Bites	egg bite	250	20	2	18
⠿Oikos - Triple 0 Greek Yogurt	container	88	15	7	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

391cal36P19C19F2fib

Food		Cal	P	C	F
⠿3 Little Pigs - Egg White Bites	egg bite	250	20	2	18
⠿Oikos - Triple 0 Greek Yogurt	container	88	15	7	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

420cal28P23C24F5fib

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

Meal Total

420cal28P23C24F5fib

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

96cal2P22C0F2fib

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

Meal Total

96cal2P22C0F2fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

330cal42P27C6F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

548cal40P52C20F9fib

Food		Cal	P	C	F
🍽 Asian Avocado Tuna Rice Bowl
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Sesame Seeds	g	34	1	1	3

Meal Total

330cal42P27C6F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

330cal42P27C6F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

644cal70P28C28F35fib

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

Meal Total

644cal70P28C28F35fib

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

Meal Total

548cal40P52C20F9fib

Food		Cal	P	C	F
🍽 Asian Avocado Tuna Rice Bowl
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Sesame Seeds	g	34	1	1	3

Meal Total

191cal25P7C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

191cal25P7C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

191cal25P7C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2

Meal Total

188cal13P25C4F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1
⠿Pretzels		grams	106	2	19	3

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

699cal74P40C27F4fib

Food		Cal	P	C	F
🍽 Italian Rotisserie Chicken with Roasted Potatoes & Tomatoes
⠿Rotisserie Chicken (No Skin)	oz	425	69	0	17
⠿Baby Potatoes (gm)(Raw)	grams	116	3	26	0
⠿Cherry Tomatoes	grams	57	2	13	0
⠿Olive Oil	g	90	0	0	10
⠿Garlic Powder	tsp	6	0	1	0
⠿Italian Seasoning	tsp	2	0	0	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

627cal50P46C27F13fib

Food	Qty		Cal	P	C	F
⠿HR - Grilled Teriyaki Salmon + Simple Slaw		serving	626	50	46	27

Meal Total

699cal74P40C27F4fib

Food		Cal	P	C	F
🍽 Italian Rotisserie Chicken with Roasted Potatoes & Tomatoes
⠿Rotisserie Chicken (No Skin)	oz	425	69	0	17
⠿Baby Potatoes (gm)(Raw)	grams	116	3	26	0
⠿Cherry Tomatoes	grams	57	2	13	0
⠿Olive Oil	g	90	0	0	10
⠿Garlic Powder	tsp	6	0	1	0
⠿Italian Seasoning	tsp	2	0	0	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

628cal29P65C28F7fib

Food	Qty		Cal	P	C	F
⠿HR - Vodka Sauce Rigatoni with Garlicky Chicken Sausage		Serving	628	29	65	28

Meal Total

628cal62P68C12F14fib

Food		Cal	P	C	F
🍽 Sheet Pan Chicken & Veggie Bake
⠿Chicken Breast - Raw - Skinless	oz	258	51	0	6
⠿Broccoli Florets (gm)	grams	30	3	5	0
⠿Brussel Sprouts	grams	50	3	9	0
⠿Bell Pepper, Red	medium (~119 g)	37	1	7	0
⠿Olive Oil	g	45	0	0	5
⠿Garlic Powder	tsp	6	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

582cal64P50C14F12fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Rotini Chickpea Pasta By Banza (Cooked)	oz	203	11	34	3
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

582cal64P50C14F12fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Rotini Chickpea Pasta By Banza (Cooked)	oz	203	11	34	3
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

237cal9P21C13F3fib

Food	Qty		Cal	P	C	F
⠿Triscuits		grams	133	3	21	4
⠿Cheese (Varied)		grams	105	6	0	9

Meal Total

237cal9P21C13F3fib

Food	Qty		Cal	P	C	F
⠿Triscuits		grams	133	3	21	4
⠿Cheese (Varied)		grams	105	6	0	9

Meal Total

237cal9P21C13F3fib

Food	Qty		Cal	P	C	F
⠿Triscuits		grams	133	3	21	4
⠿Cheese (Varied)		grams	105	6	0	9

Meal Total

165cal13P17C5F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	59	8	0	3
⠿Biena Honey Roasted Chickpeas		grams	102	5	17	2

Meal Total

165cal13P17C5F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	59	8	0	3
⠿Biena Honey Roasted Chickpeas		grams	102	5	17	2

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7