Stoic Physique — Meal Planner

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‹ Casey Puckitt

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1976cal182P195C52F

2106cal184P221C54F

1901cal167P135C77F

2053cal186P208C53F

2174cal176P228C62F

1997cal183P152C73F

1948cal184P150C68F

Meal Total

441cal44P46C9F7fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4

Meal Total

441cal44P46C9F7fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4

Meal Total

441cal28P17C29F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿White Bread	slice	86	2	15	2
⠿Bacon	slice(s)	91	7	0	7
⠿Butter, Salted	g	37	0	0	4

Meal Total

441cal44P46C9F7fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4

Meal Total

441cal44P46C9F7fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4

Meal Total

398cal43P16C18F38fib

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	64	6	1	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0

Meal Total

398cal43P16C18F38fib

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	64	6	1	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0

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

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

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

212cal20P15C8F3fib

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

Meal Total

581cal49P49C21F11fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Sweet Potato (cooked)(Gm)	g	157	3	36	0
⠿Non-Fat Cottage Cheese	grams	67	10	7	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

641cal50P63C21F13fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Non-Fat Cottage Cheese	grams	67	10	7	0

Meal Total

484cal46P39C16F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Avocado (Single)	medium (~150 g edible)	66	1	3	6
⠿Non-Fat Cottage Cheese	grams	53	8	5	0
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0

Meal Total

596cal48P74C12F16fib

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	101	2	23	0

Meal Total

584cal47P72C12F16fib

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	26	1	5	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	101	2	23	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

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

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

537cal51P54C13F9fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	63	0	0	7
⠿Grilled Chicken (Oz)	oz	205	40	0	5

Meal Total

607cal52P66C15F10fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿White Rice (Cooked)	grams	176	3	41	0
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	81	0	0	9
⠿Grilled Chicken (Oz)	oz	205	40	0	5

Meal Total

599cal56P42C23F8fib

Food		Cal	P	C	F
🍽 Air Fryer Potato Wedges
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Potatoes (Uncooked)	g	146	4	32	0
⠿Olive Oil	g	108	0	0	12
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0

Meal Total

599cal56P42C23F8fib

Food		Cal	P	C	F
🍽 Air Fryer Potato Wedges
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Potatoes (Uncooked)	g	146	4	32	0
⠿Olive Oil	g	108	0	0	12
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0

Meal Total

646cal24P70C30F4fib

Food	Qty		Cal	P	C	F
⠿Medium Pizza (Varied Toppings)(Slices)		Slice	646	24	70	30

Meal Total

789cal55P68C33F22fib

Food		Cal	P	C	F
🍽 Beef Fajitas w/ Salsa - JJ
⠿Salsa	grams	34	2	7	0
⠿Beef Top Sirloin, Lean (Raw)	oz	409	45	0	25
⠿Bell Pepper	g	31	1	6	0
⠿Red Onion	Medium (150gm)	58	2	13	0
⠿Garlic Clove	clove	5	0	1	0
⠿6" Yellow Corn Tortillas	tortilla	186	4	38	2
⠿Avocado (Single)	medium (~150 g edible)	66	1	3	6

Meal Total

672cal54P60C24F10fib

Food		Cal	P	C	F
🍽 Grilled Chicken Guac Bowl
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Spinach (Gm)	g	15	1	2	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7
⠿White Rice (Cooked)	grams	213	3	49	0

Meal Total

165cal17P22C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

165cal17P22C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

165cal17P22C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

165cal17P22C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

165cal17P22C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

228cal22P17C8F3fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Cocoa Powder	grams	20	1	3	1
⠿Cream Cheese, Low Fat	g	41	2	1	3
⠿Splenda 0 Calorie Sweetner	packet	0	0	0	0
⠿Chocolate Chips	grams	53	1	6	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0

Meal Total

296cal24P23C12F6fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Cocoa Powder	grams	42	2	5	2
⠿Cream Cheese, Low Fat	g	63	2	2	5
⠿Splenda 0 Calorie Sweetner	packet	0	0	0	0
⠿Chocolate Chips	grams	80	1	9	5
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0