Stoic Physique — Meal Planner

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‹ Chris Edelbrock

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1953cal175P203C49F

1714cal172P171C38F

1982cal180P203C50F

1783cal161P179C47F

1875cal168P177C55F

1822cal172P126C70F

1745cal166P160C49F

Meal Total

80cal8P12C0F2fib

Food		Cal	P	C
⠿Fairlife - Fat Free Milk	ﬂ oz	38	7	3
⠿Brewed Coffee	cup	2	0	0
⠿Mandarin Orange	medium	40	1	9

Meal Total

40cal7P3C0F0fib

Food	Qty		Cal	P	C	F
⠿Fairlife - Fat Free Milk		ﬂ oz	38	7	3	0
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

40cal7P3C0F0fib

Food	Qty		Cal	P	C	F
⠿Fairlife - Fat Free Milk		ﬂ oz	38	7	3	0
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

40cal7P3C0F0fib

Food	Qty		Cal	P	C	F
⠿Fairlife - Fat Free Milk		ﬂ oz	38	7	3	0
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

80cal8P12C0F2fib

Food		Cal	P	C
⠿Fairlife - Fat Free Milk	ﬂ oz	38	7	3
⠿Brewed Coffee	cup	2	0	0
⠿Mandarin Orange	medium	40	1	9

Meal Total

356cal20P51C8F9fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Blueberries	g	64	1	15	0
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4

Meal Total

417cal32P52C9F9fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Blueberries	g	64	1	15	0
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4

Meal Total

303cal19P41C7F7fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Blueberries	g	52	1	12	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3

Meal Total

459cal34P56C11F9fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	41	1	4	2
⠿Blueberries	g	64	1	15	0
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4

Meal Total

405cal32P49C9F8fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Blueberries	g	52	1	12	0
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4

Meal Total

410cal44P18C18F38fib

Food		Cal	P	C	F
🍽 Breakfast Burrito - Low Carb Wrap
⠿Fairlife - Fat Free Milk	ﬂ oz	38	7	3	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	48	11	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

442cal51P19C18F38fib

Food		Cal	P	C	F
🍽 Breakfast Burrito - Low Carb Wrap
⠿Fairlife - Fat Free Milk	ﬂ oz	38	7	3	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	82	19	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

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

418cal31P42C14F0fib

Food	Qty		Cal	P	C	F
⠿Met-Rx Big 100 Protein Bars, Super Cookie Crunch		bar	418	31	42	14

Meal Total

212cal20P15C8F3fib

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

Meal Total

103cal10P0C7F0fib

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

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

474cal40P47C14F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Chicken Fried Rice		serving	474	40	47	14

Meal Total

454cal47P44C10F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Chicken Burrito Bowl		serving	454	47	44	10

Meal Total

449cal44P48C9F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Chicken Kabobs		serving	449	44	48	9

Meal Total

461cal45P59C5F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Orange Chicken		serving	461	45	59	5

Meal Total

429cal39P57C5F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Jay Cutler Signature		serving	429	39	57	5

Meal Total

643cal63P37C27F4fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Roasted Red Potato	grams	190	3	29	7
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

448cal41P35C16F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Steak & Sweets		serving	448	41	35	16

Meal Total

298cal35P26C6F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	251	35	16	5
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

306cal37P26C6F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	262	36	17	6
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

245cal29P21C5F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	208	29	13	4
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

40cal1P9C0F2fib

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

Meal Total

103cal10P0C7F0fib

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

Meal Total

0cal0P0C0F0fib

Meal Total

0cal0P0C0F0fib

Meal Total

613cal66P40C21F4fib

Food		Cal	P	C	F
🍽 Italian Rotisserie Chicken with Roasted Potatoes & Tomatoes
⠿Rotisserie Chicken (No Skin)	oz	378	61	0	15
⠿Baby Potatoes (gm)(Raw)	grams	116	3	26	0
⠿Cherry Tomatoes	grams	57	2	13	0
⠿Olive Oil	g	54	0	0	6
⠿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

457cal48P37C13F7fib

Food		Cal	P	C	F
⠿Tilapia (Cooked)	grams	223	44	0	5
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

527cal50P48C15F9fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿White Rice (Cooked)	grams	101	2	23	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
⠿Chicken Thigh (Cooked)(Skinless)	oz	277	39	0	13

Meal Total

571cal54P37C23F2fib

Food		Cal	P	C	F
🍽 Shrimp Alfredo Pasta
⠿Shrimp (Cooked)	oz	223	41	0	7
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Classico Creamy Alfredo Pasta Sauce	grams	65	1	4	5
⠿Olive Oil	g	54	0	0	6
⠿Minced Garlic	grams	8	0	2	0
⠿Grated Parmesan Cheese	grams	65	6	0	5
⠿Seasonings	to taste	0	0	0	0

Meal Total

663cal64P41C27F6fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Roasted Red Potato	grams	190	3	29	7
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	72	0	0	8

Meal Total

465cal40P38C17F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Thavage Bowl		serving	465	40	38	17

Meal Total

551cal49P73C7F15fib

Food		Cal	P	C	F
🍽 Chicken Fiesta Bowl
⠿Boneless Skinless Chicken Breast (uncooked)	oz	203	38	0	6
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Sweet Corn, Frozen	g	26	1	5	0
⠿Romaine/Cos Lettuce	g	20	1	3	0
⠿Salsa	grams	25	1	5	0
⠿Onion	medium (~110 g)	47	1	10	0
⠿Tomato	medium (~123 g)	26	1	5	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

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