Stoic Physique — Meal Planner

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‹ Dale Stapleton

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1864cal180P196C40F

2036cal192P209C48F

2049cal191P175C65F

2039cal201P158C67F

2028cal180P192C60F

2103cal186P162C79F

Meal Total

431cal34P49C11F8fib

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	51	2	4	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4

Meal Total

431cal34P49C11F8fib

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	51	2	4	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4

Meal Total

431cal34P49C11F8fib

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	51	2	4	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4

Meal Total

431cal34P49C11F8fib

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	51	2	4	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4

Meal Total

431cal34P49C11F8fib

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	51	2	4	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4

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

112cal1P27C0F3fib

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

387cal39P15C19F38fib

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	75	6	1	5
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿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

387cal39P15C19F38fib

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	75	6	1	5
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿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

418cal31P42C14F0fib

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

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

418cal31P42C14F0fib

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

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

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

212cal20P15C8F3fib

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

Meal Total

370cal50P29C6F2fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	246	48	0	6
⠿White Rice (Cooked)		grams	126	2	29	0

Meal Total

299cal45P5C11F9fib

Food		Cal	P	C	F
🍽 Chicken Salad
⠿Chicken Breast (Cooked)(OZ)	oz	210	42	0	5
⠿Iceberg Lettuce	g	14	1	3	0
⠿Olive Oil	g	54	0	0	6
⠿White Wine Vinegar (tsp)	tsp	0	0	0	0
⠿Baby Spinach	grams	16	2	2	0
⠿Dry Spices (Your Choice)	serving	0	0	0	0

Meal Total

299cal45P5C11F9fib

Food		Cal	P	C	F
🍽 Chicken Salad
⠿Chicken Breast (Cooked)(OZ)	oz	210	42	0	5
⠿Iceberg Lettuce	g	14	1	3	0
⠿Olive Oil	g	54	0	0	6
⠿White Wine Vinegar (tsp)	tsp	0	0	0	0
⠿Baby Spinach	grams	16	2	2	0
⠿Dry Spices (Your Choice)	serving	0	0	0	0

Meal Total

370cal50P29C6F2fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	246	48	0	6
⠿White Rice (Cooked)		grams	126	2	29	0

Meal Total

348cal43P17C12F5fib

Food		Cal	P	C	F
🍽 Beef Stir Fry
⠿Onion	medium (~110 g)	24	1	5	0
⠿Bell Pepper, Green	medium (~119 g)	28	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Tomato	medium (~123 g)	26	1	5	0
⠿93/7 Lean Ground Beef (Cooked)	oz	253	39	0	11

Meal Total

755cal67P52C31F5fib

Food		Cal	P	C	F
🍽 Salmon Power Bowl
⠿Olive Oil	g	81	0	0	9
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Sesame Seeds	g	41	1	1	4
⠿Poppy Seed	grams	31	1	1	2
⠿Spinach (Gm)	g	21	2	3	0
⠿Chickpeas (Canned)(Drained)	g	79	4	12	2
⠿Salmon (Cooked)	oz	325	52	0	13
⠿Orzo (Cooked)	grams	174	6	35	1

Meal Total

755cal67P52C31F5fib

Food		Cal	P	C	F
🍽 Salmon Power Bowl
⠿Olive Oil	g	81	0	0	9
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Sesame Seeds	g	41	1	1	4
⠿Poppy Seed	grams	31	1	1	2
⠿Spinach (Gm)	g	21	2	3	0
⠿Chickpeas (Canned)(Drained)	g	79	4	12	2
⠿Salmon (Cooked)	oz	325	52	0	13
⠿Orzo (Cooked)	grams	174	6	35	1

Meal Total

240cal26P25C4F1fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	183	25	12	4
⠿Pineapple		g	55	1	13	0

Meal Total

240cal26P25C4F1fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	183	25	12	4
⠿Pineapple		g	55	1	13	0

Meal Total

240cal26P25C4F1fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	183	25	12	4
⠿Pineapple		g	55	1	13	0

Meal Total

103cal10P0C7F0fib

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

Meal Total

103cal10P0C7F0fib

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

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

313cal34P33C5F8fib

Food		Cal	P	C	F
⠿Sirloin Steak (Cooked)	oz	165	30	0	5
⠿Sweet Potato (cooked)(Gm)	g	114	2	26	0
⠿Mixed Vegetables (Your Choice)	grams	36	2	7	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

621cal54P45C25F3fib

Food		Cal	P	C	F
🍽 Shrimp Alfredo Pasta
⠿Shrimp (Cooked)	oz	215	39	0	7
⠿Pasta (Cooked)(gm)	grams	197	8	39	1
⠿Classico Creamy Alfredo Pasta Sauce	grams	65	1	4	5
⠿Olive Oil	g	72	0	0	8
⠿Minced Garlic	grams	8	0	2	0
⠿Grated Parmesan Cheese	grams	65	6	0	5
⠿Seasonings	to taste	0	0	0	0

Meal Total

605cal75P11C29F35fib

Food		Cal	P	C	F
🍽 Chicken Caesar Low Cal Wrap
⠿Chicken Breast (Cooked)(OZ)	oz	243	48	0	6
⠿Romaine/Cos Lettuce	g	22	1	4	0
⠿Lite Caesar Dressing By Newman'S Own	grams	99	2	3	9
⠿Shredded Parmesan Cheese	grams	102	12	0	6
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8

Meal Total

596cal56P57C16F7fib

Food		Cal	P	C	F
🍽 Southwest Chipotle Beef Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	311	47	0	14
⠿Basmati Rice In Vegetable Stock (Cooked)	grams	141	3	30	1
⠿Assorted Beans - In Vegetable Stock	grams	52	3	7	1
⠿Mixed Vegetables (No Brocolli/Asparagus)	grams	60	3	12	0
⠿Stubb's Barbecue Sauce	grams	26	0	6	0
⠿Seasonings	to taste	0	0	0	0
⠿Cilantro Leaves	cup	4	0	1	0

Meal Total

577cal53P44C21F5fib

Food		Cal	P	C	F
🍽 Instapot Chicken & Potatoes
⠿Boneless Skinless Chicken Breast (uncooked)	oz	249	46	0	7
⠿Baby Potatoes (gm)(Raw)	grams	196	5	43	0
⠿Chicken Broth (low sodium)	cup(s)	10	2	1	0
⠿Avocado Oil	g	126	0	0	14
⠿Seasonings	to taste	0	0	0	0

Meal Total

577cal53P44C21F5fib

Food		Cal	P	C	F
🍽 Instapot Chicken & Potatoes
⠿Boneless Skinless Chicken Breast (uncooked)	oz	249	46	0	7
⠿Baby Potatoes (gm)(Raw)	grams	196	5	43	0
⠿Chicken Broth (low sodium)	cup(s)	10	2	1	0
⠿Avocado Oil	g	126	0	0	14
⠿Seasonings	to taste	0	0	0	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