Stoic Physique — Meal Planner

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‹ Ryan Churness

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1982cal168P215C50F

2031cal169P206C59F

2033cal184P214C49F

2016cal184P212C48F

2017cal179P224C45F

2048cal178P172C72F

2048cal193P139C80F

Meal Total

405cal34P38C13F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

405cal34P38C13F4fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

405cal34P38C13F4fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

405cal34P38C13F4fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

405cal34P38C13F4fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

420cal45P15C20F38fib

Food		Cal	P	C	F
🍽 Breakfast Burrito - Low Carb Wrap
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	75	6	1	5
⠿Low Fat Shredded Cheese	grams	96	9	1	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

469cal46P15C25F38fib

Food		Cal	P	C	F
🍽 Breakfast Burrito - Low Carb Wrap
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	48	11	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Low Fat Shredded Cheese	grams	96	9	1	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

252cal21P24C8F5fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

212cal20P15C8F3fib

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

Meal Total

252cal21P24C8F5fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

252cal21P24C8F5fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

252cal21P24C8F5fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

104cal1P25C0F4fib

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

Meal Total

212cal20P15C8F3fib

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

Meal Total

411cal44P43C7F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	18	0	0	2

Meal Total

500cal46P43C16F7fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	0	0	0	0

Meal Total

475cal60P43C7F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

500cal46P43C16F7fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

454cal39P43C14F7fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

642cal57P36C30F11fib

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	0	0	0	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

670cal56P35C34F11fib

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	77	2	6	5
⠿Olive Oil	g	45	0	0	5
⠿Seasonings	to taste	0	0	0	0

Meal Total

173cal17P24C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	59	1	12	1

Meal Total

173cal17P24C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	59	1	12	1

Meal Total

213cal18P33C1F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	59	1	12	1
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

213cal18P33C1F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	59	1	12	1
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

225cal19P35C1F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	123	18	13	0
⠿Fresh/Frozen Mixed Berries	grams	59	1	12	1
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

173cal17P24C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	59	1	12	1

Meal Total

173cal17P24C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	59	1	12	1

Meal Total

596cal46P58C20F10fib

Food		Cal	P	C	F
⠿Non-Fat Cottage Cheese	grams	67	10	7	0
🍽 Ground Beef Cottage Cheese Bowl
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿93/7 Lean Ground Beef (Cooked)	oz	207	32	0	9
⠿Red Onion (gm)	grams	23	1	5	0
⠿Tomato Paste	g	4	0	1	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Honey	g	33	0	8	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

596cal46P58C20F10fib

Food		Cal	P	C	F
⠿Non-Fat Cottage Cheese	grams	67	10	7	0
🍽 Ground Beef Cottage Cheese Bowl
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿93/7 Lean Ground Beef (Cooked)	oz	207	32	0	9
⠿Red Onion (gm)	grams	23	1	5	0
⠿Tomato Paste	g	4	0	1	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Honey	g	33	0	8	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

596cal46P58C20F10fib

Food		Cal	P	C	F
⠿Non-Fat Cottage Cheese	grams	67	10	7	0
🍽 Ground Beef Cottage Cheese Bowl
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿93/7 Lean Ground Beef (Cooked)	oz	207	32	0	9
⠿Red Onion (gm)	grams	23	1	5	0
⠿Tomato Paste	g	4	0	1	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Honey	g	33	0	8	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

554cal60P56C10F13fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (Gm)(Uncooked)	grams	188	4	42	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	36	0	0	4
⠿Seasonings	to taste	0	0	0	0
⠿Fat Free Plain Greek Yogurt	grams	28	5	2	0

Meal Total

536cal60P56C8F13fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (Gm)(Uncooked)	grams	188	4	42	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	18	0	0	2
⠿Fat Free Plain Greek Yogurt	grams	28	5	2	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

564cal52P44C20F8fib

Food		Cal	P	C	F
⠿Pasta (Cooked)(gm)	grams	134	5	26	1
⠿Rao'S Marinara Sauce	grams	95	2	6	7
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

379cal48P22C11F6fib

Food		Cal	P	C	F
🍽 Salmon Stir Fry
⠿Onion (Gm)	g	26	1	6	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	33	2	5	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	0	0	0	0
⠿Salmon (Cooked)	oz	250	40	0	10

Meal Total

145cal6P28C1F2fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

145cal6P28C1F2fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

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

145cal6P28C1F2fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

145cal6P28C1F2fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

145cal6P28C1F2fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Extra days

extra day · not countedCount calories

Meal Total

261cal6P48C5F7fib

⠿

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Oats	g (dry)	115	4	20	2
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Honey	g	0	0	0	0