Stoic Physique — Meal Planner

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‹ Lou Chiorazzi

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1336cal100P135C44F

1381cal108P154C37F

1373cal111P149C37F

1622cal137P156C50F

1627cal137P164C47F

1811cal147P164C63F

1645cal144P130C61F

Meal Total

69cal1P14C1F2fib

Food		Cal	P	C
⠿Banana, Single	medium (~118 g)	59	1	14
⠿Brewed Coffee	cup	2	0	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	5	0	0

Meal Total

69cal1P14C1F2fib

Food		Cal	P	C
⠿Banana, Single	medium (~118 g)	59	1	14
⠿Brewed Coffee	cup	2	0	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	5	0	0

Meal Total

102cal2P19C2F4fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Brewed Coffee	cup	2	0	0	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	5	0	0	0

Meal Total

102cal2P19C2F4fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Brewed Coffee	cup	2	0	0	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	5	0	0	0

Meal Total

189cal21P24C1F2fib

Food		Cal	P	C
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15
⠿Fresh/Frozen Mixed Berries	grams	36	0	8
⠿Dandy Blend Coffee Alternative	tsp	4	0	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	5	0	0

Meal Total

175cal5P32C3F5fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	5	0	0	0
⠿Oatmeal Prepared With Quick Oats	grams	117	4	20	2
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Cinnamon	grams	16	0	4	0

Meal Total

260cal7P40C8F6fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	5	0	0	0
⠿Oatmeal Prepared With Quick Oats	grams	117	4	20	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Chia Seeds (Gm)	grams	77	3	7	5
⠿Cinnamon	grams	16	0	4	0

Meal Total

149cal17P18C1F1fib

Food		Cal	P	C
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12
⠿Fresh/Frozen Mixed Berries	grams	23	0	5
⠿Dandy Blend Coffee Alternative	tsp	4	0	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	5	0	0

Meal Total

169cal17P23C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Dandy Blend Coffee Alternative	tsp	4	0	1	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	5	0	0	0

Meal Total

169cal17P23C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Dandy Blend Coffee Alternative	tsp	4	0	1	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	5	0	0	0

Meal Total

231cal18P24C7F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Walnuts	g	70	2	1	7
⠿Dandy Blend Coffee Alternative	tsp	4	0	1	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	5	0	0	0

Meal Total

40cal1P9C0F2fib

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

Meal Total

358cal46P30C6F8fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Baby Leaf Salad	g	33	4	4	0
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

184cal6P22C8F3fib

Food		Cal	P	C	F
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1
⠿Peanut Butter	grams	91	3	4	7
⠿Smucker'S Strawberry Sugar Free Jam	grams	24	0	6	0

Meal Total

358cal46P30C6F8fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Baby Leaf Salad	g	33	4	4	0
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

572cal33P47C28F0fib

Food	Qty		Cal	P	C	F
⠿Chicken Tinga With Cauliflower Rice (Chopt)		serving	572	33	47	28

Meal Total

597cal41P61C21F0fib

Food	Qty		Cal	P	C	F
⠿Double Chicken Kabob, Vermicelli Rice, Mixed Vegetables, Hummus (Naya)		serving	597	41	61	21

Meal Total

601cal41P62C21F0fib

Food		Cal	P	C	F
⠿Dandy Blend Coffee Alternative	tsp	4	0	1	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	5	0	0	0
⠿Double Chicken Kabob, Vermicelli Rice, Mixed Vegetables, Hummus (Naya)	serving	597	41	61	21

Meal Total

561cal47P55C17F0fib

Food	Qty		Cal	P	C	F
⠿Double Chicken Kabob, Whole Wheat Wrap, Mixed Vegetables, Cucumber Yogurt (Naya)		serving	561	47	55	17

Meal Total

678cal65P55C22F20fib

Food		Cal	P	C	F
⠿Dandy Blend Coffee Alternative	tsp	4	0	1	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	5	0	0	0
⠿Trout (Cooked)	oz	368	54	0	17
⠿Quinoa (Cooked)(Grams)	grams	236	8	42	4
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

222cal37P14C2F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	183	36	5	2
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

222cal37P14C2F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	183	36	5	2
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

219cal36P12C3F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	183	36	5	2
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

152cal20P18C0F1fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	133	20	13	0
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

153cal16P20C1F2fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	100	15	10	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

347cal17P27C19F0fib

Food	Qty		Cal	P	C	F
⠿Perfect Bar		bar	347	17	27	19

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

202cal8P29C6F7fib

Food		Cal	P	C	F
🍽 Air-Fried Salmon Power Bowl
⠿Brown Rice, Cooked	g	89	2	19	1
⠿Salmon, Raw	g	12	1	0	1
⠿Baby Spinach	grams	8	1	1	0
⠿Chickpeas (Canned)(Drained)	g	43	2	7	1
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Sesame Seeds	g	34	1	1	3
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Primal Balsamic Vinaigrette	ml	3	0	0	0

Meal Total

202cal8P29C6F7fib

Food		Cal	P	C	F
🍽 Air-Fried Salmon Power Bowl
⠿Brown Rice, Cooked	g	89	2	19	1
⠿Salmon, Raw	g	12	1	0	1
⠿Baby Spinach	grams	8	1	1	0
⠿Chickpeas (Canned)(Drained)	g	43	2	7	1
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Sesame Seeds	g	34	1	1	3
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Primal Balsamic Vinaigrette	ml	3	0	0	0

Meal Total

202cal8P29C6F7fib

Food		Cal	P	C	F
🍽 Air-Fried Salmon Power Bowl
⠿Brown Rice, Cooked	g	89	2	19	1
⠿Salmon, Raw	g	12	1	0	1
⠿Baby Spinach	grams	8	1	1	0
⠿Chickpeas (Canned)(Drained)	g	43	2	7	1
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Sesame Seeds	g	34	1	1	3
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Primal Balsamic Vinaigrette	ml	3	0	0	0

Meal Total

516cal47P28C24F2fib

Food		Cal	P	C	F
🍽 Spicy Cumin Chicken Lettuce Wraps
⠿Brown Rice, Cooked	g	89	2	19	1
⠿Ground Chicken (Cooked)	oz	330	42	0	18
⠿Onion (Gm)	g	22	1	5	0
⠿Garlic	g	8	0	2	0
⠿Olive Oil	g	45	0	0	5
⠿Soy Sauce, Low Sodium	g	9	1	1	0
⠿Hot Chili Sauce, Sriracha (tsp)	tsp	2	0	0	0
⠿Cumin Ground (Tsp)	tsp	10	0	2	0
⠿Cayenne Pepper	tsp	0	0	0	0
⠿Salt	tsp	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	2	0	0	0

Meal Total

621cal49P50C25F4fib

Food		Cal	P	C	F
🍽 Spicy Cumin Chicken Lettuce Wraps
⠿Brown Rice, Cooked	g	194	5	40	2
⠿Ground Chicken (Cooked)	oz	330	42	0	18
⠿Onion (Gm)	g	22	1	5	0
⠿Garlic	g	8	0	2	0
⠿Olive Oil	g	45	0	0	5
⠿Soy Sauce, Low Sodium	g	9	1	1	0
⠿Hot Chili Sauce, Sriracha (tsp)	tsp	2	0	0	0
⠿Cumin Ground (Tsp)	tsp	10	0	2	0
⠿Cayenne Pepper	tsp	0	0	0	0
⠿Salt	tsp	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	2	0	0	0

Meal Total

621cal49P50C25F4fib

Food		Cal	P	C	F
🍽 Spicy Cumin Chicken Lettuce Wraps
⠿Brown Rice, Cooked	g	194	5	40	2
⠿Ground Chicken (Cooked)	oz	330	42	0	18
⠿Onion (Gm)	g	22	1	5	0
⠿Garlic	g	8	0	2	0
⠿Olive Oil	g	45	0	0	5
⠿Soy Sauce, Low Sodium	g	9	1	1	0
⠿Hot Chili Sauce, Sriracha (tsp)	tsp	2	0	0	0
⠿Cumin Ground (Tsp)	tsp	10	0	2	0
⠿Cayenne Pepper	tsp	0	0	0	0
⠿Salt	tsp	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	2	0	0	0

Meal Total

516cal47P28C24F2fib

Food		Cal	P	C	F
🍽 Spicy Cumin Chicken Lettuce Wraps
⠿Brown Rice, Cooked	g	89	2	19	1
⠿Ground Chicken (Cooked)	oz	330	42	0	18
⠿Onion (Gm)	g	22	1	5	0
⠿Garlic	g	8	0	2	0
⠿Olive Oil	g	45	0	0	5
⠿Soy Sauce, Low Sodium	g	9	1	1	0
⠿Hot Chili Sauce, Sriracha (tsp)	tsp	2	0	0	0
⠿Cumin Ground (Tsp)	tsp	10	0	2	0
⠿Cayenne Pepper	tsp	0	0	0	0
⠿Salt	tsp	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	2	0	0	0

Meal Total

122cal4P13C6F4fib

Food	Qty		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)		grams	40	2	8	0
⠿Sabra Classic Hummus		grams	82	2	5	6

Meal Total

122cal4P13C6F4fib

Food	Qty		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)		grams	40	2	8	0
⠿Sabra Classic Hummus		grams	82	2	5	6

Meal Total

122cal4P13C6F4fib

Food	Qty		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)		grams	40	2	8	0
⠿Sabra Classic Hummus		grams	82	2	5	6

Meal Total

122cal4P13C6F4fib

Food	Qty		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)		grams	40	2	8	0
⠿Sabra Classic Hummus		grams	82	2	5	6

Meal Total

162cal6P21C6F8fib

Food	Qty		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)		grams	80	4	16	0
⠿Sabra Classic Hummus		grams	82	2	5	6

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

65cal1P4C5F0fib

Food	Qty		Cal	P	C	F
⠿Lindt Excellence Dark Chocolate - 85% Cocoa		squares	62	1	4	5