Stoic Physique — Meal Planner

Loading…

‹ Winston Crawford

📄 Client PDF

Days run left → right · scroll to see the full week

1853cal175P133C69F

1849cal171P127C73F

1848cal177P123C72F

1855cal191P122C67F

1850cal175P112C78F

1857cal173P118C77F

Meal Total

136cal13P21C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Blueberries		g	52	1	12	0

Meal Total

136cal13P21C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Blueberries		g	52	1	12	0

Meal Total

136cal13P21C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Blueberries		g	52	1	12	0

Meal Total

136cal13P21C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Blueberries		g	52	1	12	0

Meal Total

136cal13P21C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Blueberries		g	52	1	12	0

Meal Total

136cal13P21C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Blueberries		g	52	1	12	0

Meal Total

136cal13P21C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Blueberries		g	52	1	12	0

Meal Total

378cal30P33C14F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	38	9	1	0
⠿Low Fat Shredded Cheese	grams	32	3	0	2
⠿English Muffin	muffin	159	6	31	1

Meal Total

378cal30P33C14F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	38	9	1	0
⠿Low Fat Shredded Cheese	grams	32	3	0	2
⠿English Muffin	muffin	159	6	31	1

Meal Total

387cal34P29C15F4fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	208	29	13	4
⠿Blueberries	g	52	1	12	0
⠿Mixed Nuts	grams	126	4	4	10

Meal Total

387cal34P29C15F4fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	208	29	13	4
⠿Blueberries	g	52	1	12	0
⠿Mixed Nuts	grams	126	4	4	10

Meal Total

384cal37P32C12F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Blueberries	g	52	1	12	0
⠿Mixed Nuts	grams	126	4	4	10

Meal Total

374cal32P30C14F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3
⠿Sourdough Bread - Izzio	slice	128	4	28	0

Meal Total

374cal32P30C14F0fib

Food		Cal	P	C	F
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3

Meal Total

453cal48P27C17F1fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
🍽 Chicken Caesar Salad
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	133	3	19	5
⠿Grated Parmesan Cheese	grams	43	4	0	3
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	47	0	5	3

Meal Total

449cal44P21C21F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
🍽 Side Salad
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	18	1	4	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	135	0	0	15

Meal Total

449cal44P21C21F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
🍽 Side Salad
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	18	1	4	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	135	0	0	15

Meal Total

449cal44P21C21F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
🍽 Side Salad
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	18	1	4	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	135	0	0	15

Meal Total

449cal50P24C17F1fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
🍽 Chicken Caesar Salad
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Grated Parmesan Cheese	grams	65	6	0	5
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	47	0	5	3
⠿Croutons	grams	111	2	16	4

Meal Total

454cal39P16C26F6fib

Food		Cal	P	C	F
⠿Olive Oil	g	45	0	0	5
🍽 Ground Beef Avocado Salad
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿Seasonings	to taste	0	0	0	0

Meal Total

454cal39P16C26F6fib

Food		Cal	P	C	F
⠿Olive Oil	g	45	0	0	5
🍽 Ground Beef Avocado Salad
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿Seasonings	to taste	0	0	0	0

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

515cal52P16C27F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
⠿Olive Oil	g	135	0	0	15

Meal Total

515cal52P16C27F8fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Olive Oil	g	135	0	0	15

Meal Total

505cal54P16C25F8fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
⠿Olive Oil	g	135	0	0	15

Meal Total

505cal54P16C25F8fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
⠿Olive Oil	g	135	0	0	15

Meal Total

515cal59P9C27F3fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
🍽 Caesar Side Salad
⠿Romaine/Cos Lettuce	g	42	3	7	1
⠿Shredded Parmesan Cheese	grams	68	8	0	4
⠿Lite Caesar Dressing By Newman'S Own	grams	66	1	2	6

Meal Total

515cal59P9C27F3fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
🍽 Caesar Side Salad
⠿Romaine/Cos Lettuce	g	42	3	7	1
⠿Shredded Parmesan Cheese	grams	68	8	0	4
⠿Lite Caesar Dressing By Newman'S Own	grams	66	1	2	6

Meal Total

522cal57P15C26F4fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	334	52	0	14
🍽 Spinach & Tomato Side Salad
⠿Spinach (Gm)	g	23	2	3	0
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Balsamic Vinegar	grams	11	0	3	0
⠿Olive Oil	g	90	0	0	10
⠿Pumpkin Seeds	g	38	2	4	2
⠿Dry Spices (Your Choice)	serving	0	0	0	0

Meal Total

185cal4P22C9F5fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

185cal4P22C9F5fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

185cal4P22C9F5fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

185cal4P22C9F5fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

185cal4P22C9F5fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

185cal4P22C9F5fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

185cal4P22C9F5fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1