Stoic Physique — Meal Planner

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‹ Mike Wehrli

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2067cal203P190C55F

2089cal212P173C61F

2007cal191P178C59F

2259cal189P252C55F

2274cal184P254C58F

2176cal191P200C68F

Meal Total

348cal31P38C8F6fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3

Meal Total

348cal31P38C8F6fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3

Meal Total

348cal31P38C8F6fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3

Meal Total

348cal31P38C8F6fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3

Meal Total

348cal31P38C8F6fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3

Meal Total

476cal50P15C24F38fib

Food		Cal	P	C	F
🍽 Breakfast Burrito - Low Carb Wrap
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

476cal50P15C24F38fib

Food		Cal	P	C	F
🍽 Breakfast Burrito - Low Carb Wrap
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

144cal16P20C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

144cal16P20C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

144cal16P20C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

88cal8P14C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	56	8	6	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

88cal8P14C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	56	8	6	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

137cal13P19C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

137cal13P19C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

568cal69P28C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

568cal69P28C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

568cal69P28C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

548cal53P48C16F12fib

Food	Qty		Cal	P	C	F
⠿Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans		bowl	548	53	48	16

Meal Total

548cal53P48C16F12fib

Food	Qty		Cal	P	C	F
⠿Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans		bowl	548	53	48	16

Meal Total

548cal53P48C16F12fib

Food	Qty		Cal	P	C	F
⠿Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans		bowl	548	53	48	16

Meal Total

548cal53P48C16F12fib

Food	Qty		Cal	P	C	F
⠿Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans		bowl	548	53	48	16

Meal Total

181cal20P14C5F3fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

181cal20P14C5F3fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

181cal20P14C5F3fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Mandarin Orange		medium	40	1	9	0

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

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

622cal61P45C22F6fib

Food		Cal	P	C	F
🍽 Ground Beef Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Bell Pepper, Green	medium (~119 g)	28	1	6	0
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Olive Oil	g	45	0	0	5
⠿Dry Spices (Your Choice)	serving	0	0	0	0
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

644cal70P28C28F35fib

Food		Cal	P	C	F
🍽 Ground Beef Bbq Wrap - Low Cal Wrap
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

562cal49P33C26F8fib

Food		Cal	P	C	F
🍽 Ground Beef Avocado Rice Bowl
⠿Seasonings	to taste	0	0	0	0
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Carrot	medium (~61 g)	14	0	3	0
⠿Shelled Edamame (Cooked)	grams	11	1	0	1
⠿Soy Sauce, Low Sodium	g	13	2	1	0
⠿Sesame Seeds	g	27	1	1	2
⠿Spring Mix	oz	3	0	1	0
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Wholly Guacamole - Mini Cup	cup	119	1	4	11

Meal Total

825cal52P107C21F2fib

Food	Qty		Cal	P	C	F
⠿Chipotle - Chicken/Rice/Beans/Veg Tacos		taco	825	52	107	21

Meal Total

825cal52P107C21F2fib

Food	Qty		Cal	P	C	F
⠿Chipotle - Chicken/Rice/Beans/Veg Tacos		taco	825	52	107	21

Meal Total

550cal35P71C14F1fib

Food	Qty		Cal	P	C	F
⠿Chipotle - Chicken/Rice/Beans/Veg Tacos		taco	550	35	71	14

Meal Total

550cal35P71C14F1fib

Food	Qty		Cal	P	C	F
⠿Chipotle - Chicken/Rice/Beans/Veg Tacos		taco	550	35	71	14

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

126cal24P3C2F0fib

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

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0