Stoic Physique — Meal Planner

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‹ Darren Mcclellan

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1974cal201P171C54F

2006cal196P175C58F

2044cal193P174C64F

2015cal198P191C51F

1941cal185P181C53F

2085cal193P191C61F

2072cal196P187C60F

Meal Total

452cal48P47C8F4fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
🍽 Yogurt Bowl
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Granola	grams	118	3	16	5
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0

Meal Total

452cal48P47C8F4fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
🍽 Yogurt Bowl
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Granola	grams	118	3	16	5

Meal Total

452cal48P47C8F4fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
🍽 Yogurt Bowl
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Granola	grams	118	3	16	5
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0

Meal Total

452cal48P47C8F4fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
🍽 Yogurt Bowl
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Granola	grams	118	3	16	5
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0

Meal Total

287cal35P12C11F2fib

Food		Cal	P	C	F
🍽 Eggs and Toast
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	96	22	2	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

495cal41P40C19F6fib

Food		Cal	P	C	F
🍽 Eggs and Toast
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	58	13	1	0
⠿Whole Wheat Bread	slice	164	8	28	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

469cal46P15C25F38fib

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	90	8	1	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

468cal62P10C20F2fib

Food		Cal	P	C	F
🍽 Walking Taco
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Quest Protein Chips (Snack Bag)	Bag (32gm)	137	19	5	5
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Salsa	grams	20	1	4	0

Meal Total

633cal57P54C21F4fib

Food		Cal	P	C	F
🍽 Chicken, Rice, Broccoli
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿White Rice (Cooked)	grams	227	4	52	0
⠿Roasted Broccoli	grams	55	1	2	5
⠿Olive Oil	g	90	0	0	10

Meal Total

597cal57P45C21F3fib

Food		Cal	P	C	F
🍽 Chicken, Rice, Broccoli
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Roasted Broccoli	grams	55	1	2	5
⠿Olive Oil	g	90	0	0	10

Meal Total

516cal51P42C16F8fib

Food		Cal	P	C	F
🍽 Tuna and Carrots
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	213	42	0	5
⠿Whole Wheat Bread	slice	164	8	28	2
⠿Carrots	g	67	1	14	0
⠿Olive Oil	g	72	0	0	8

Meal Total

444cal51P42C8F8fib

Food		Cal	P	C	F
🍽 Tuna and Carrots
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	213	42	0	5
⠿Whole Wheat Bread	slice	164	8	28	2
⠿Carrots	g	67	1	14	0

Meal Total

375cal51P27C7F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿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

375cal51P27C7F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿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

188cal13P25C4F4fib

Food	Qty		Cal	P	C	F
⠿Chomps Turkey Stick		stick	84	12	0	4
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

182cal36P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	183	36	5	2

Meal Total

174cal19P20C2F2fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

197cal23P24C1F2fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	147	22	15	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

347cal49P31C3F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Whey Protein Powder		scoop	243	48	6	3

Meal Total

272cal25P25C8F4fib

Food	Qty		Cal	P	C	F
⠿Chomps Turkey Stick		stick	168	24	0	8
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

245cal13P19C13F11fib

Food	Qty		Cal	P	C	F
⠿Iq Bar		bar	201	12	9	13
⠿Carrots		g	44	1	10	0

Meal Total

774cal73P71C22F17fib

Food		Cal	P	C	F
🍽 Chicken, Rice and Beans, Green
⠿Chicken Breast (Cooked)(OZ)	oz	309	62	0	7
⠿White Rice (Cooked)	grams	221	4	51	0
⠿Black Beans (Boiled)	grams	105	7	19	0
⠿Roasted Broccoli	grams	55	1	2	5
⠿Olive Oil	g	90	0	0	10

Meal Total

891cal81P108C15F19fib

Food		Cal	P	C	F
🍽 Steak Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	46	1	9	1
⠿Salsa	grams	34	2	7	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿White Rice (Cooked)	grams	252	4	58	0

Meal Total

647cal50P51C27F9fib

Food		Cal	P	C	F
🍽 Turkey, Potatoes, Green Beans
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Potatoes (Uncooked)	g	183	5	40	0
⠿Green Beans	g	56	3	11	0
⠿Olive Oil	g	90	0	0	10

Meal Total

609cal49P47C25F8fib

Food		Cal	P	C	F
🍽 Turkey, Potatoes, Green Beans
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Potatoes (Uncooked)	g	183	5	40	0
⠿Green Beans	g	37	2	7	0
⠿Olive Oil	g	72	0	0	8

Meal Total

758cal71P60C26F9fib

Food		Cal	P	C	F
🍽 Steak, Sweet Potato, Asparagus
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Sweet Potato (cooked)(Gm)	g	262	5	60	0
⠿Olive Oil	g	108	0	0	12

Meal Total

646cal24P70C30F4fib

Food	Qty		Cal	P	C	F
🍽 Pizza and Movie Night (Family Tradition)
⠿Medium Pizza (Varied Toppings)(Slices)		Slice	646	24	70	30

Meal Total

851cal71P81C27F9fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Salmon, Rice, Asparagus
⠿Salmon (Cooked)	oz	400	64	0	16
⠿White Rice (Cooked)	grams	315	5	73	1
⠿Olive Oil	g	90	0	0	10

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

212cal20P15C8F3fib

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

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

217cal26P26C1F2fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	167	25	17	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

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