Stoic Physique — Meal Planner

Loading…

‹ Frank Esposito

📄 Client PDF

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

2448cal241P155C96F

2461cal253P144C97F

2397cal249P141C93F

2391cal258P144C87F

2448cal241P155C96F

2424cal259P140C92F

2415cal251P148C91F

Meal Total

561cal53P22C29F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Chicken Sausage	sausage	181	14	4	12
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

561cal53P22C29F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Chicken Sausage	sausage	181	14	4	12
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

561cal53P22C29F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Chicken Sausage	sausage	181	14	4	12
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

561cal53P22C29F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Chicken Sausage	sausage	181	14	4	12
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

561cal53P22C29F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Chicken Sausage	sausage	181	14	4	12
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

561cal53P22C29F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Chicken Sausage	sausage	181	14	4	12
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

561cal53P22C29F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Chicken Sausage	sausage	181	14	4	12
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

592cal65P38C20F17fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	297	54	0	9
⠿Black Beans	g	143	8	26	1
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	90	0	0	10

Meal Total

590cal71P27C22F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Ezekiel Bread	Slices	81	4	15	1
⠿Olive Oil	g	45	0	0	5

Meal Total

592cal65P38C20F17fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	297	54	0	9
⠿Olive Oil	g	90	0	0	10
⠿Black Beans	g	143	8	26	1
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

590cal71P27C22F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Ezekiel Bread	Slices	81	4	15	1
⠿Olive Oil	g	45	0	0	5

Meal Total

592cal65P38C20F17fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	297	54	0	9
⠿Olive Oil	g	90	0	0	10
⠿Black Beans	g	143	8	26	1
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

590cal71P27C22F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Ezekiel Bread	Slices	81	4	15	1
⠿Olive Oil	g	45	0	0	5

Meal Total

592cal65P38C20F17fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	297	54	0	9
⠿Olive Oil	g	90	0	0	10
⠿Black Beans	g	143	8	26	1
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

212cal23P3C12F4fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	114	20	0	4
⠿Mixed Nuts		grams	94	3	3	8

Meal Total

212cal23P3C12F4fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	114	20	0	4
⠿Mixed Nuts		grams	94	3	3	8

Meal Total

212cal23P3C12F4fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	114	20	0	4
⠿Mixed Nuts		grams	94	3	3	8

Meal Total

212cal23P3C12F4fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	114	20	0	4
⠿Mixed Nuts		grams	94	3	3	8

Meal Total

212cal23P3C12F4fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	114	20	0	4
⠿Mixed Nuts		grams	94	3	3	8

Meal Total

212cal23P3C12F4fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	114	20	0	4
⠿Mixed Nuts		grams	94	3	3	8

Meal Total

212cal23P3C12F4fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	114	20	0	4
⠿Mixed Nuts		grams	94	3	3	8

Meal Total

737cal58P52C33F12fib

Food		Cal	P	C	F
⠿Ground Bison (90/10)(cooked)	oz	430	52	0	25
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	72	0	0	8

Meal Total

752cal64P52C32F11fib

Food		Cal	P	C	F
⠿Olive Oil	g	108	0	0	12
⠿Chicken Thigh (Cooked)(Skinless)	oz	388	55	0	19
🍽 Chicken Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	21	0	5	0
⠿Black Beans (Boiled)	grams	52	4	10	0
⠿White Rice (Cooked)	grams	75	1	17	0
⠿Sweet Corn, Frozen	g	26	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Salsa	grams	25	1	5	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0

Meal Total

686cal66P38C30F8fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	63	1	15	0
🍽 Salmon Stir Fry
⠿Onion (Gm)	g	26	1	6	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	135	0	0	15
⠿Salmon (Cooked)	oz	350	56	0	14

Meal Total

682cal69P52C22F6fib

Food		Cal	P	C	F
⠿Roasted Potatoes	grams	134	4	29	0
⠿Mixed Vegetables (Your Choice)	grams	56	3	11	0
🍽 Lemon Garlic Cod with Roasted Potatoes
⠿Cod - Cooked (Oz)	oz	264	61	0	2
⠿Baby Carrots	grams	51	1	11	0
⠿Olive Oil	g	180	0	0	20
⠿Seasonings	to taste	0	0	0	0

Meal Total

737cal58P52C33F12fib

Food		Cal	P	C	F
⠿Ground Bison (90/10)(cooked)	oz	430	52	0	25
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Olive Oil	g	72	0	0	8

Meal Total

715cal70P48C27F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
🍽 Lemon Parmesan Chicken & Rice
⠿Seasonings	to taste	0	0	0	0
⠿Olive Oil	g	135	0	0	15
⠿Basmati Rice, Dry	g	142	3	32	0
⠿Water (ml)	ml	0	0	0	0
⠿Fat Free Evaporated Milk	grams	24	3	4	0
⠿Parmigiano Reggiano	grams	60	5	0	4

Meal Total

704cal68P45C28F7fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
🍽 Shrimp Alfredo Pasta
⠿Shrimp (Cooked)	oz	297	54	0	9
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Classico Creamy Alfredo Pasta Sauce	grams	56	1	3	4
⠿Olive Oil	g	90	0	0	10
⠿Minced Garlic	grams	4	0	1	0
⠿Grated Parmesan Cheese	grams	52	5	0	4
⠿Seasonings	to taste	0	0	0	0

Meal Total

298cal41P29C2F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

298cal41P29C2F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

298cal41P29C2F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

298cal41P29C2F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

298cal41P29C2F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

298cal41P29C2F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

298cal41P29C2F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0