Stoic Physique — Meal Planner

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‹ Justin Spicer

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1484cal141P104C56F

1450cal138P103C54F

1665cal149P130C61F

1770cal158P154C58F

1615cal128P161C51F

1881cal156P177C61F

1827cal167P184C47F

Meal Total

283cal23P32C7F5fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Dave's Killer Bread - 21 Whole Grains	slice	122	5	22	2
⠿80 Cal Light And Fit Greek Yogurt	serving	84	12	9	0

Meal Total

356cal30P32C12F5fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Dave's Killer Bread - 21 Whole Grains	slice	122	5	22	2
⠿80 Cal Light And Fit Greek Yogurt	serving	84	12	9	0

Meal Total

356cal30P32C12F5fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Dave's Killer Bread - 21 Whole Grains	slice	122	5	22	2
⠿80 Cal Light And Fit Greek Yogurt	serving	84	12	9	0

Meal Total

428cal31P49C12F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Dave's Killer Bread - 21 Whole Grains	slice	122	5	22	2
⠿80 Cal Light And Fit Greek Yogurt	serving	84	12	9	0
⠿Mixed Fruit (Cups)	cup	72	1	17	0

Meal Total

355cal24P49C7F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Dave's Killer Bread - 21 Whole Grains	slice	122	5	22	2
⠿80 Cal Light And Fit Greek Yogurt	serving	84	12	9	0
⠿Mixed Fruit (Cups)	cup	72	1	17	0

Meal Total

475cal20P47C23F13fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Dave's Killer Bread - 21 Whole Grains	slice	122	5	22	2
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Mixed Fruit (Cups)	cup	72	1	17	0

Meal Total

601cal25P69C25F18fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Dave's Killer Bread - 21 Whole Grains	slice	243	10	44	3
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Mixed Fruit (Cups)	cup	72	1	17	0

Meal Total

361cal32P20C17F23fib

Food		Cal	P	C	F
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	107	21	0	3
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Hellmann'S - Light Mayonnaise	grams	40	0	1	4
⠿Bell Pepper, Red	medium (~119 g)	37	1	7	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Hummus	g	88	3	7	6

Meal Total

442cal31P21C26F26fib

Food		Cal	P	C	F
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	107	21	0	3
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Hellmann'S - Light Mayonnaise	grams	80	0	2	8
⠿Bell Pepper, Red	medium (~119 g)	37	1	7	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

418cal36P19C22F40fib

Food		Cal	P	C	F
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	107	21	0	3
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Hellmann'S - Light Mayonnaise	grams	53	0	1	5
⠿Bell Pepper, Red	medium (~119 g)	37	1	7	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Avocado (Single)	medium (~150 g edible)	66	1	3	6

Meal Total

493cal38P29C25F17fib

Food		Cal	P	C	F
⠿Salmon (cooked)(grams)	grams	280	31	0	17
⠿Quinoa (Cooked)(Grams)	grams	106	4	19	2
⠿Baby Spinach	grams	16	2	2	0
⠿Bell Pepper, Red	medium (~119 g)	37	1	7	0
⠿Olive Oil	g	45	0	0	5
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0

Meal Total

500cal40P31C24F18fib

Food		Cal	P	C	F
⠿Salmon (cooked)(grams)	grams	300	33	0	19
⠿Quinoa (Cooked)(Grams)	grams	118	4	21	2
⠿Baby Spinach	grams	16	2	2	0
⠿Bell Pepper, Red	medium (~119 g)	37	1	7	0
⠿Olive Oil	g	27	0	0	3
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0

Meal Total

431cal36P47C11F8fib

Food		Cal	P	C	F
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	107	21	0	3
⠿Brown Rice (Cooked)(Fr)	grams	118	3	24	1
⠿Edamame Beans	g	104	10	7	4
⠿Cucumber	g	18	1	4	0
⠿Carrot	medium (~61 g)	27	1	6	0
⠿Coconut Aminos	ml	24	0	6	0
⠿Sesame Seeds	g	34	1	1	3

Meal Total

333cal35P28C9F3fib

Food		Cal	P	C	F
⠿Tilapia (Cooked)	grams	157	31	0	4
⠿Brown Rice (Cooked)(Fr)	grams	118	3	24	1
⠿Asparagus (Single)	Medium Spear(s)	15	1	2	0
⠿Olive Oil	g	36	0	0	4
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0

Meal Total

131cal13P13C3F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 2%		g	99	13	6	3
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

119cal11P12C3F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 2%		g	82	11	5	2
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

119cal11P12C3F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 2%		g	82	11	5	2
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

194cal16P28C2F2fib

Food		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar	bar	92	5	18	0
⠿2% Greek Yogurt	grams	74	10	4	2
⠿Strawberries	g	28	1	6	0

Meal Total

102cal11P10C2F2fib

Food	Qty		Cal	P	C	F
⠿2% Greek Yogurt		grams	74	10	4	2
⠿Strawberries		g	28	1	6	0

Meal Total

139cal16P12C3F2fib

Food	Qty		Cal	P	C	F
⠿2% Greek Yogurt		grams	111	15	6	3
⠿Strawberries		g	28	1	6	0

Meal Total

215cal18P29C3F2fib

Food		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar	bar	92	5	18	0
⠿2% Greek Yogurt	grams	89	12	5	2
⠿Strawberries	g	28	1	6	0

Meal Total

534cal43P32C26F5fib

Food		Cal	P	C	F
⠿Salmon (cooked)(grams)	grams	340	38	0	21
⠿Sweet Potato (Single)	medium (~130 g, baked)	114	2	26	0
⠿Broccoli (Cups)	cup(s)	36	3	6	0
⠿Olive Oil	g	45	0	0	5

Meal Total

358cal36P31C10F3fib

Food		Cal	P	C	F
⠿Tilapia (Cooked)	grams	157	31	0	4
⠿Brown Rice (Cooked)(Fr)	grams	134	3	27	1
⠿Asparagus (Single)	Medium Spear(s)	15	1	2	0
⠿Olive Oil	g	45	0	0	5
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0

Meal Total

499cal41P50C15F14fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	165	30	0	5
⠿Brown Rice (Cooked)(Fr)	grams	118	3	24	1
⠿Bell Pepper, Red	medium (~119 g)	37	1	7	0
⠿Broccoli (Cups)	cup(s)	72	6	12	0
⠿Olive Oil	g	45	0	0	5
⠿Coconut Aminos	ml	24	0	6	0
⠿Sesame Seeds	g	34	1	1	3

Meal Total

382cal42P31C10F6fib

Food		Cal	P	C	F
⠿Tilapia (Cooked)	grams	183	36	0	4
⠿Brown Rice (Cooked)(Fr)	grams	118	3	24	1
⠿Asparagus (Single)	Medium Spear(s)	37	3	6	0
⠿Olive Oil	g	45	0	0	5
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0

Meal Total

483cal23P64C15F20fib

Food		Cal	P	C	F
🍽 Clam Pasta - JS
⠿Minced Clams	grams	96	12	9	1
⠿Brami - Protein Pasta (Cooked)	grams	200	11	34	2
⠿Kerrygold Butter	grams	106	0	0	12
⠿White Wine	bottle (750 ml)	80	0	20	0
⠿Clam Juice	ml	0	0	0	0
⠿Vegetable Broth - 365	ml	0	0	0	0

Meal Total

563cal53P54C15F22fib

Food		Cal	P	C	F
⠿Cod, Cooked	g	198	46	0	2
⠿6" Yellow Corn Tortillas	tortilla	186	4	38	2
⠿Salsa	grams	16	1	3	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Cabbage	g	29	1	6	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0

Meal Total

463cal58P42C7F11fib

Food		Cal	P	C	F
⠿Mahi-Mahi (Cooked)	oz	217	49	0	2
⠿Brown Rice (Cooked)(Fr)	grams	118	3	24	1
⠿Broccoli (Cups)	cup(s)	72	6	12	0
⠿Coconut Aminos	ml	24	0	6	0
⠿Olive Oil	g	36	0	0	4

Meal Total

175cal30P7C3F0fib

Food	Qty		Cal	P	C	F
⠿Orgain Protein Shake		serving	175	30	7	3

Meal Total

175cal30P7C3F0fib

Food	Qty		Cal	P	C	F
⠿Orgain Protein Shake		serving	175	30	7	3

Meal Total

175cal30P7C3F0fib

Food	Qty		Cal	P	C	F
⠿Orgain Protein Shake		serving	175	30	7	3

Meal Total

98cal1P10C6F0fib

Food	Qty		Cal	P	C	F
⠿Skinny Pop Popcorn (100 Cal Snack Bag)		bag	98	1	10	6

Meal Total

175cal30P7C3F0fib

Food	Qty		Cal	P	C	F
⠿Orgain Protein Shake		serving	175	30	7	3

Meal Total

98cal1P10C6F0fib

Food	Qty		Cal	P	C	F
⠿Skinny Pop Popcorn (100 Cal Snack Bag)		bag	98	1	10	6

Meal Total

175cal30P7C3F0fib

Food	Qty		Cal	P	C	F
⠿Orgain Protein Shake		serving	175	30	7	3

Meal Total

175cal30P7C3F0fib

Food	Qty		Cal	P	C	F
⠿Orgain Protein Shake		serving	175	30	7	3

Meal Total

98cal1P10C6F0fib

Food	Qty		Cal	P	C	F
⠿Skinny Pop Popcorn (100 Cal Snack Bag)		bag	98	1	10	6

Meal Total

215cal31P16C3F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0
⠿Orgain Protein Shake		serving	175	30	7	3