Stoic Physique — Meal Planner

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‹ Abraham Medina

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1780cal176P143C56F

1638cal170P109C58F

1785cal190P146C49F

1652cal173P141C44F

2231cal202P250C47F

1886cal187P127C70F

1649cal164P129C53F

1804cal161P164C56F

Meal Total

220cal7P30C8F2fib

Food		Cal	P	C	F
⠿Whole Wheat Bread	slice	82	4	14	1
⠿Peanut Butter	grams	91	3	4	7
⠿Honey	g	50	0	12	0

Meal Total

220cal7P30C8F2fib

Food		Cal	P	C	F
⠿Whole Wheat Bread	slice	82	4	14	1
⠿Peanut Butter	grams	91	3	4	7
⠿Honey	g	50	0	12	0

Meal Total

292cal6P49C8F3fib

Food		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)	Rice cake	147	2	33	1
⠿Peanut Butter	grams	91	3	4	7
⠿Honey	g	50	0	12	0

Meal Total

237cal3P54C1F6fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	232	3	54	1

Meal Total

307cal34P18C11F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Non-Fat Cottage Cheese	grams	67	10	7	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

368cal39P26C12F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Non-Fat Cottage Cheese	grams	100	15	10	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

343cal44P17C11F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Non-Fat Cottage Cheese	grams	100	15	10	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

343cal44P17C11F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Non-Fat Cottage Cheese	grams	100	15	10	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

287cal34P13C11F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Non-Fat Cottage Cheese	grams	67	10	7	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

362cal43P16C14F38fib

Food		Cal	P	C	F
🍽 Breakfast Burrito - Low Carb Wrap
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	96	22	2	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0

Meal Total

452cal45P14C24F37fib

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	81	7	1	5
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

105cal12P12C1F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0
⠿Jocko Protein Powder		scoop	66	11	3	1

Meal Total

175cal23P14C3F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0
⠿Jocko Protein Powder		scoop	131	22	5	3

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

112cal1P27C0F3fib

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

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

508cal59P23C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Flounder (Cooked)	grams	223	40	0	7
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿BBQ Sauce	grams	60	0	15	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

541cal60P28C21F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Flounder (Cooked)	grams	223	40	0	7
⠿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

340cal40P27C8F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Flounder (Cooked)	grams	186	33	0	6
⠿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

608cal60P65C12F19fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Flounder (Cooked)	grams	248	44	0	8
⠿Dave's Killer Bread - Thin Sliced	slice	276	12	48	4
⠿Tomato (Slices)	Slice (~20gm)	19	1	4	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	5	0	1	0

Meal Total

488cal51P53C8F15fib

Food		Cal	P	C	F
🍽 Grilled Chicken Fiesta Bowl
⠿Flounder (Cooked)	grams	223	40	0	7
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Sweet Corn, Frozen	g	26	1	5	0
⠿Salsa	grams	25	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	47	1	10	0
⠿Tomato	medium (~123 g)	26	1	5	0

Meal Total

543cal78P6C23F34fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	354	66	0	10
⠿Hellmann'S - Light Mayonnaise	grams	53	0	1	5
⠿Mustard	grams	0	0	0	0
⠿Pickled Cucumber Dill	grams	4	0	1	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8

Meal Total

433cal49P39C9F13fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Flounder (Cooked)	grams	223	40	0	7
⠿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

521cal43P22C29F0fib

Food	Qty		Cal	P	C	F
⠿Panera - Green Goddess Cobb Salad With Chicken		serving	521	43	22	29

Meal Total

211cal29P17C3F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	209	29	17	3

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

211cal29P17C3F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	209	29	17	3

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

211cal29P17C3F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	209	29	17	3

Meal Total

211cal29P17C3F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	209	29	17	3

Meal Total

120cal15P15C0F1fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	100	15	10	0
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

301cal45P19C5F2fib

Food	Qty		Cal	P	C	F
⠿Jocko Protein Powder		scoop	261	44	10	5
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

548cal53P48C16F12fib

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

Meal Total

438cal45P42C10F7fib

Food		Cal	P	C	F
🍽 Ground Beef Rice Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lime Juice	g	2	0	0	0
⠿Cilantro Leaves	cup	1	0	0	0
⠿Fat Free Plain Greek Yogurt	grams	28	5	2	0

Meal Total

447cal45P15C23F6fib

Food		Cal	P	C	F
🍽 Ground Beef Avocado Salad
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Romaine/Cos Lettuce	g	16	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿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

440cal46P37C12F6fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

565cal66P37C17F4fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Pasta Whole Wheat - (Cooked)	grams	126	5	25	1
⠿Rao'S Marinara Sauce	grams	61	1	4	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

701cal65P72C17F3fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Pasta Whole Wheat - (Cooked)	grams	314	12	62	2
⠿Rao'S Marinara Sauce	grams	61	1	4	5
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

646cal24P70C30F4fib

Food	Qty		Cal	P	C	F
⠿Medium Pizza (Varied Toppings)(Slices)		Slice	646	24	70	30

Meal Total

548cal53P48C16F12fib

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

Meal Total

56cal1P4C4F0fib

Food	Qty		Cal	P	C	F
⠿excellence 70% cacoa dark chocolate by lindt		square	56	1	4	4

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

56cal1P4C4F0fib

Food	Qty		Cal	P	C	F
⠿excellence 70% cacoa dark chocolate by lindt		square	56	1	4	4

Meal Total

56cal1P4C4F0fib

Food	Qty		Cal	P	C	F
⠿excellence 70% cacoa dark chocolate by lindt		square	56	1	4	4

Meal Total

140cal16P19C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	34	0	7	0

Meal Total

84cal12P9C0F0fib

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

Meal Total

56cal1P4C4F0fib

Food	Qty		Cal	P	C	F
⠿excellence 70% cacoa dark chocolate by lindt		square	56	1	4	4

Meal Total

197cal17P21C5F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Chocolate Chips		grams	80	1	9	5