Stoic Physique — Meal Planner

Loading…

‹ Jason Tindol

📄 Client PDF

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

1999cal195P181C55F

2000cal203P189C48F

1990cal202P183C50F

Meal Total

366cal42P36C6F1fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Granola	grams	95	2	13	4
⠿Blueberries	g	38	0	9	0

Meal Total

366cal42P36C6F1fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Blueberries	g	38	0	9	0
⠿Granola	grams	95	2	13	4

Meal Total

366cal42P36C6F1fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Blueberries	g	38	0	9	0
⠿Granola	grams	95	2	13	4

Meal Total

366cal42P36C6F1fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Blueberries	g	38	0	9	0
⠿Granola	grams	95	2	13	4

Meal Total

366cal42P36C6F1fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Blueberries	g	38	0	9	0
⠿Granola	grams	95	2	13	4

Meal Total

366cal42P36C6F1fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Blueberries	g	38	0	9	0
⠿Granola	grams	95	2	13	4

Meal Total

366cal42P36C6F1fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Blueberries	g	38	0	9	0
⠿Granola	grams	95	2	13	4

Meal Total

541cal60P37C17F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

541cal60P37C17F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

541cal60P37C17F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

541cal60P37C17F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

602cal69P59C10F1fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Sourdough Bread - Izzio	slice	256	8	56	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3
🍽 Chicken Sandwich
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

602cal69P59C10F1fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Sourdough Bread - Izzio	slice	256	8	56	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3
🍽 Chicken Sandwich
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

602cal69P59C10F1fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Sourdough Bread - Izzio	slice	256	8	56	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3
🍽 Chicken Sandwich
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

768cal72P66C24F8fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

768cal72P66C24F8fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Olive Oil	g	90	0	0	10
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

768cal72P66C24F8fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Olive Oil	g	90	0	0	10
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

768cal72P66C24F8fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Olive Oil	g	90	0	0	10
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

708cal71P52C24F7fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Olive Oil	g	90	0	0	10
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

698cal70P46C26F7fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	90	0	0	10

Meal Total

698cal70P46C26F7fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Olive Oil	g	90	0	0	10
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	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

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

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