Stoic Physique — Meal Planner

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‹ Todd Lennon

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2100cal190P218C52F

2027cal194P171C63F

2093cal210P203C49F

1956cal193P170C56F

2048cal199P223C40F

1993cal208P126C73F

2129cal181P250C45F

Meal Total

530cal58P43C14F4fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	117	4	20	2
⠿Peanut Butter	grams	122	4	5	9
⠿Fairlife - Fat Free Milk	ﬂ oz	76	13	6	0

Meal Total

489cal46P38C17F5fib

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	117	4	20	2
⠿Peanut Butter	grams	122	4	5	9

Meal Total

489cal46P38C17F5fib

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	117	4	20	2
⠿Peanut Butter	grams	122	4	5	9

Meal Total

489cal46P38C17F5fib

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	117	4	20	2
⠿Peanut Butter	grams	122	4	5	9

Meal Total

489cal46P38C17F5fib

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	117	4	20	2
⠿Peanut Butter	grams	122	4	5	9

Meal Total

473cal46P16C25F38fib

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
⠿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

404cal32P60C4F5fib

Food		Cal	P	C	F
🍽 Kodiak Protein Pancakes
⠿Lakanto - Sugarfree Maple Syrup	ml	24	0	6	0
⠿Kodiak Cakes - Flapjack And Waffle Mix	grams	261	17	41	3
⠿Egg Whites	grams	48	11	1	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	28	4	3	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	8	0	0	1
⠿baking powder	tsp	2	0	1	0
⠿Cinnamon	grams	32	0	8	0

Meal Total

204cal10P14C12F6fib

Food	Qty		Cal	P	C	F
⠿Nature Valley - Peanut Butter Dark Chocolate Protein Chewy Bar		bar	204	10	14	12

Meal Total

204cal10P14C12F6fib

Food	Qty		Cal	P	C	F
⠿Nature Valley - Peanut Butter Dark Chocolate Protein Chewy Bar		bar	204	10	14	12

Meal Total

40cal1P9C0F2fib

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

Meal Total

204cal10P14C12F6fib

Food	Qty		Cal	P	C	F
⠿Nature Valley - Peanut Butter Dark Chocolate Protein Chewy Bar		bar	204	10	14	12

Meal Total

40cal1P9C0F2fib

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

Meal Total

134cal18P11C2F0fib

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

Meal Total

134cal18P11C2F0fib

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

Meal Total

405cal37P53C5F9fib

Food		Cal	P	C	F
⠿Costco - Costco Flame Seared Chargrilled Chipotle Chicken	Oz	197	32	6	5
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

361cal36P43C5F6fib

Food		Cal	P	C	F
⠿Costco - Costco Flame Seared Chargrilled Chipotle Chicken	Oz	197	32	6	5
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

580cal62P56C12F9fib

Food		Cal	P	C	F
⠿Sockeye Salmon Fillets	ﬁllet	332	56	0	12
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

385cal34P51C5F7fib

Food		Cal	P	C	F
⠿Costco - Costco Flame Seared Chargrilled Chipotle Chicken	Oz	181	29	6	5
⠿White Rice (Cooked)	grams	164	3	38	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

504cal60P39C12F7fib

Food		Cal	P	C	F
⠿Sockeye Salmon Fillets	ﬁllet	332	56	0	12
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

368cal51P5C16F18fib

Food		Cal	P	C	F
🍽 Chicken Caesar Low Cal Wrap
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Romaine/Cos Lettuce	g	11	1	2	0
⠿Lite Caesar Dressing By Newman'S Own	grams	44	1	1	4
⠿Shredded Parmesan Cheese	grams	68	8	0	4
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4

Meal Total

537cal44P43C21F5fib

Food		Cal	P	C	F
🍽 Grilled Chicken Power Bowl
⠿Costco - Costco Flame Seared Chargrilled Chipotle Chicken	Oz	229	37	7	6
⠿Feta Cheese	grams	57	3	1	5
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	51	0	2	5
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Avocado (Gm)	g	63	1	3	5

Meal Total

112cal1P27C0F3fib

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

Meal Total

203cal31P13C3F2fib

Food		Cal	P	C	F
🍽 Post workout
⠿Fairlife - 30G	bottle	163	30	4	3
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

112cal1P27C0F3fib

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

Meal Total

203cal31P13C3F2fib

Food		Cal	P	C	F
🍽 Post workout
⠿Fairlife - 30G	bottle	163	30	4	3
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

112cal1P27C0F3fib

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

Meal Total

203cal31P13C3F2fib

Food	Qty		Cal	P	C	F
⠿Fairlife - 30G		bottle	163	30	4	3
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

280cal43P18C4F2fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

280cal43P18C4F2fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

229cal15P31C5F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Granola	grams	95	2	13	4

Meal Total

217cal29P23C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Whey Protein Powder	scoop	61	12	2	1

Meal Total

554cal48P50C18F6fib

Food		Cal	P	C	F
🍽 Ground Beef Rice Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	253	39	0	11
⠿White Rice (Cooked)	grams	170	3	39	0
⠿Mixed Vegetables (Your Choice)	grams	36	2	7	0
⠿Olive Oil	g	63	0	0	7
⠿Seasonings	to taste	0	0	0	0
⠿Cilantro Leaves	cup	4	0	1	0
⠿Fat Free Plain Greek Yogurt	grams	28	5	2	0

Meal Total

601cal54P40C25F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Barilla Protein Pasta (cooked)	Grams	165	8	31	1
⠿Rao'S Marinara Sauce	grams	76	2	5	6
⠿Romaine/Cos Lettuce	g	16	1	3	0
⠿Lite Caesar Dressing By Newman'S Own	grams	66	1	2	6

Meal Total

506cal61P34C14F2fib

Food		Cal	P	C	F
🍽 Lemon Parmesan Chicken & Rice
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Chicken Breast - Raw - Skinless	oz	258	51	0	6
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Olive Oil	g	36	0	0	4
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	2	0	1	0
⠿Water (ml)	ml	0	0	0	0
⠿Fat Free Evaporated Milk	grams	24	2	4	0
⠿Parmigiano Reggiano	grams	60	5	0	4

Meal Total

506cal55P31C18F15fib

Food		Cal	P	C	F
🍽 Sheet Pan Chicken & Veggie Bake
⠿Chicken Breast - Raw - Skinless	oz	226	45	0	5
⠿Broccoli Florets (gm)	grams	44	4	7	0
⠿Brussel Sprouts	grams	75	5	14	0
⠿Bell Pepper, Red	medium (~119 g)	37	1	7	0
⠿Olive Oil	g	108	0	0	12
⠿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

Meal Total

608cal55P79C8F15fib

Food		Cal	P	C	F
🍽 Chicken Fiesta Bowl
⠿Boneless Skinless Chicken Breast (uncooked)	oz	234	43	0	7
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Sweet Corn, Frozen	g	26	1	5	0
⠿Romaine/Cos Lettuce	g	21	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

697cal73P45C25F7fib

Food		Cal	P	C	F
🍽 Air fryer sweet potato wedges (pablo)
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Salad Kit - Classic Caesar	bag	135	3	5	11
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Parsley (Dried)(Tbsp)	tbsp	0	0	0	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Sweet Potato (Gm)(Uncooked)	grams	169	4	38	0

Meal Total

674cal50P87C14F12fib

Food		Cal	P	C	F
🍽 Taco Mac And Cheese
⠿Pasta (Dry)(Grams)	grams	238	8	49	1
⠿Non-Fat Cottage Cheese	grams	47	7	5	0
⠿Cheddar Cheese	g	21	1	0	2
⠿Low Fat Shredded Cheese	grams	32	3	0	2
⠿Nutritional Yeast	grams	28	4	3	0
⠿1% Milk (ML)	ml	2	0	0	0
⠿Bell Pepper, Green	medium (~119 g)	28	1	6	0
⠿Bell Pepper, Red	medium (~119 g)	37	1	7	0
⠿Onion	medium (~110 g)	47	1	10	0
⠿93/7 Ground Beef (Raw)	oz	164	23	0	8
⠿Taco Seasoning Mix (40% Less Sodium)	grams	27	0	7	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

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3

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

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3