Stoic Physique — Meal Planner

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‹ Rob Schreiner

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1616cal197P99C48F

1519cal155P110C51F

1580cal156P104C60F

1544cal174P122C40F

2124cal194P211C56F

1810cal174P157C54F

1695cal160P104C71F

Meal Total

333cal34P29C9F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	96	22	2	0
⠿Nonfat - Yogurt	grams	88	4	18	0
⠿Granola	grams	71	2	10	3

Meal Total

333cal34P29C9F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	96	22	2	0
⠿Nonfat - Yogurt	grams	88	4	18	0
⠿Granola	grams	71	2	10	3

Meal Total

333cal34P29C9F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	96	22	2	0
⠿Nonfat - Yogurt	grams	88	4	18	0
⠿Granola	grams	71	2	10	3

Meal Total

333cal34P29C9F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	96	22	2	0
⠿Nonfat - Yogurt	grams	88	4	18	0
⠿Granola	grams	71	2	10	3

Meal Total

493cal33P52C17F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Nonfat - Yogurt	grams	118	6	24	0
⠿Granola	grams	142	3	19	6
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

441cal44P55C5F7fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	155	5	27	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Greek Yogurt - Nonfat - Any Flavor	grams	101	14	11	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

451cal35P44C15F7fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	155	5	27	3
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8
⠿Apple (Whole)		medium (~182 g)	0	0	0	0

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8
⠿Apple (Whole)		medium (~182 g)	0	0	0	0

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8
⠿Apple (Whole)		medium (~182 g)	0	0	0	0

Meal Total

101cal14P9C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2

Meal Total

183cal26P13C3F2fib

Food		Cal	P	C	F
⠿Muscle Milk - Protein Powder	scoop	130	25	3	2
⠿Drinking Water	cups	0	0	0	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

499cal67P6C23F2fib

Food		Cal	P	C	F
🍽 High Protein Chicken Salad
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Onion (Gm)	g	8	0	2	0
⠿Pickled Cucumber Dill	grams	4	0	1	0
⠿Olive Oil	g	90	0	0	10
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Apple Cider Vinegar	tablespoons	4	0	1	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Egg Yolk	Yolk	61	3	1	5

Meal Total

465cal58P20C17F34fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿BBQ Sauce	grams	60	0	15	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

485cal51P14C25F6fib

Food		Cal	P	C	F
🍽 Chicken Avocado Salad
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	19	1	4	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	72	0	0	8
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

465cal58P20C17F34fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿BBQ Sauce	grams	60	0	15	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

628cal72P40C20F41fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿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

556cal60P16C28F6fib

Food		Cal	P	C	F
🍽 Chicken Avocado Salad
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

556cal60P16C28F6fib

Food		Cal	P	C	F
🍽 Chicken Avocado Salad
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

112cal1P27C0F3fib

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

Meal Total

212cal20P15C8F3fib

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

Meal Total

80cal2P18C0F3fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	80	2	18	0

Meal Total

80cal2P18C0F3fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	80	2	18	0

Meal Total

80cal2P18C0F3fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	80	2	18	0

Meal Total

80cal2P18C0F3fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	80	2	18	0

Meal Total

80cal2P18C0F3fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	80	2	18	0

Meal Total

492cal74P31C8F6fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Chicken Breast (Cooked)(OZ)	oz	354	70	0	8
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

429cal41P28C17F3fib

Food		Cal	P	C	F
🍽 Crockpot Tuscan Chicken
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Chicken Breast - Raw - Skinless	oz	162	32	0	4
⠿Italian Seasoning	tsp	3	0	1	0
⠿Onion Powder	tsp	4	0	1	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0
⠿Minced Garlic	grams	3	0	1	0
⠿Sundried Tomatoes	grams	42	0	2	4
⠿Chicken Broth (low sodium)	cup(s)	5	1	0	0
⠿Heavy Cream	tablespoons	45	0	0	5
⠿Grated Parmesan Cheese	grams	65	6	0	5
⠿Baby Spinach	grams	0	0	0	0

Meal Total

470cal49P28C18F3fib

Food		Cal	P	C	F
🍽 Crockpot Tuscan Chicken
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Grilled Chicken (Oz)	oz	41	8	0	1
⠿Chicken Breast - Raw - Skinless	oz	162	32	0	4
⠿Italian Seasoning	tsp	3	0	1	0
⠿Onion Powder	tsp	4	0	1	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0
⠿Minced Garlic	grams	3	0	1	0
⠿Sundried Tomatoes	grams	42	0	2	4
⠿Chicken Broth (low sodium)	cup(s)	5	1	0	0
⠿Heavy Cream	tablespoons	45	0	0	5
⠿Grated Parmesan Cheese	grams	65	6	0	5
⠿Baby Spinach	grams	0	0	0	0

Meal Total

565cal66P46C13F9fib

Food		Cal	P	C	F
🍽 Air fryer sweet potato wedges (pablo)
⠿Chicken Breast, Cooked	g	301	61	0	6
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	54	0	0	6
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Parsley (Dried)(Tbsp)	tbsp	0	0	0	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Sweet Potato (Gm)(Uncooked)	grams	169	4	38	0

Meal Total

677cal68P63C17F12fib

Food		Cal	P	C	F
🍽 Air fryer sweet potato wedges (pablo)
⠿Chicken Breast, Cooked	g	301	61	0	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Parsley (Dried)(Tbsp)	tbsp	0	0	0	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Sweet Potato (Gm)(Uncooked)	grams	235	5	53	1

Meal Total

526cal43P48C18F10fib

Food		Cal	P	C	F
🍽 Air fryer sweet potato wedges (pablo)
⠿Sirloin Steak - Cooked	oz	219	37	0	8
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Parsley (Dried)(Tbsp)	tbsp	0	0	0	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Sweet Potato (Gm)(Uncooked)	grams	169	4	38	0

Meal Total

476cal45P29C20F3fib

Food		Cal	P	C	F
🍽 Salmon Power Bowl (Pablo)
⠿Olive Oil	g	63	0	0	7
⠿Sesame Seeds	g	27	1	1	2
⠿Spinach (Gm)	g	9	1	1	0
⠿Chickpeas (Canned)(Drained)	g	29	1	5	1
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Salmon (Cooked)	oz	250	40	0	10