Stoic Physique — Meal Planner

Loading…

‹ Marc Ledesma

📄 Client PDF

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

1840cal191P161C48F

1845cal183P168C49F

1843cal190P156C51F

1838cal187P169C46F

1842cal187P170C46F

1851cal185P154C55F

1854cal184P149C58F

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

Meal Total

532cal68P47C8F7fib

Food		Cal	P	C	F
⠿Transparent Labs - Protein Powder	scoop	250	56	2	2
⠿Greek Yogurt - Nonfat - Any Flavor	grams	34	5	4	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Oats	g (dry)	153	5	27	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Creatine	grams	0	0	0	0

Meal Total

532cal68P47C8F7fib

Food		Cal	P	C	F
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Creatine	grams	0	0	0	0
⠿Transparent Labs - Protein Powder	scoop	250	56	2	2
⠿Oats	g (dry)	153	5	27	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	34	5	4	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

532cal68P47C8F7fib

Food		Cal	P	C	F
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Creatine	grams	0	0	0	0
⠿Transparent Labs - Protein Powder	scoop	250	56	2	2
⠿Oats	g (dry)	153	5	27	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	34	5	4	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

532cal68P47C8F7fib

Food		Cal	P	C	F
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Creatine	grams	0	0	0	0
⠿Transparent Labs - Protein Powder	scoop	250	56	2	2
⠿Oats	g (dry)	153	5	27	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	34	5	4	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

532cal68P47C8F7fib

Food		Cal	P	C	F
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Creatine	grams	0	0	0	0
⠿Transparent Labs - Protein Powder	scoop	250	56	2	2
⠿Oats	g (dry)	153	5	27	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	34	5	4	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

542cal61P34C18F7fib

Food		Cal	P	C	F
⠿Ground Chicken 98/2 (cooked)	oz	177	38	0	3
⠿Egg (Large)	egg	150	13	1	11
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Potatoes (Uncooked)	g	110	3	24	0

Meal Total

542cal61P34C18F7fib

Food		Cal	P	C	F
⠿Potatoes (Uncooked)	g	110	3	24	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Egg (Large)	egg	150	13	1	11
⠿Ground Chicken 98/2 (cooked)	oz	177	38	0	3
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

460cal42P37C16F7fib

Food		Cal	P	C	F
⠿Sweet Potato (Gm)(Uncooked)	grams	131	3	29	0
⠿Cucumber	g	36	1	7	0
⠿Ground Chicken 98/2 (cooked)	oz	177	38	0	3
⠿Olive Oil	g	108	0	0	12

Meal Total

460cal42P37C16F7fib

Food		Cal	P	C	F
⠿Sweet Potato (Gm)(Uncooked)	grams	131	3	29	0
⠿Cucumber	g	36	1	7	0
⠿Ground Chicken 98/2 (cooked)	oz	177	38	0	3
⠿Olive Oil	g	108	0	0	12

Meal Total

460cal42P37C16F7fib

Food		Cal	P	C	F
⠿Sweet Potato (Gm)(Uncooked)	grams	131	3	29	0
⠿Cucumber	g	36	1	7	0
⠿Ground Chicken 98/2 (cooked)	oz	177	38	0	3
⠿Olive Oil	g	108	0	0	12

Meal Total

460cal42P37C16F7fib

Food		Cal	P	C	F
⠿Sweet Potato (Gm)(Uncooked)	grams	131	3	29	0
⠿Cucumber	g	36	1	7	0
⠿Ground Chicken 98/2 (cooked)	oz	177	38	0	3
⠿Olive Oil	g	108	0	0	12

Meal Total

460cal42P37C16F7fib

Food		Cal	P	C	F
⠿Sweet Potato (Gm)(Uncooked)	grams	131	3	29	0
⠿Cucumber	g	36	1	7	0
⠿Ground Chicken 98/2 (cooked)	oz	177	38	0	3
⠿Olive Oil	g	108	0	0	12

Meal Total

461cal43P43C13F6fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿93/7 Ground Beef (Raw)	oz	267	37	0	13
⠿White Rice (Dry)(Grams)	grams	146	3	34	0

Meal Total

461cal43P43C13F6fib

Food		Cal	P	C	F
⠿White Rice (Dry)(Grams)	grams	146	3	34	0
⠿93/7 Ground Beef (Raw)	oz	267	37	0	13
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1
⠿Cottage Cheese 1%		grams	157	22	10	3

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1
⠿Cottage Cheese 1%		grams	157	22	10	3

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1
⠿Cottage Cheese 1%		grams	157	22	10	3

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1
⠿Cottage Cheese 1%		grams	157	22	10	3

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1
⠿Cottage Cheese 1%		grams	157	22	10	3

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1
⠿Cottage Cheese 1%		grams	157	22	10	3

Meal Total

528cal58P29C20F1fib

Food		Cal	P	C	F
⠿Chicken Breast - Raw - Skinless	oz	242	48	0	6
🍽 Chicken Caesar Salad
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	133	3	19	5
⠿Grated Parmesan Cheese	grams	65	6	0	5
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	70	0	7	5

Meal Total

533cal50P36C21F1fib

Food	Qty		Cal	P	C	F
⠿Sweet Potato Soup		serving	308	6	36	16
⠿Chicken Breast - Raw - Skinless		oz	226	45	0	5

Meal Total

531cal57P24C23F17fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	266	50	0	8
🍽 Strawberry Spinach Salad
⠿Olive Oil	g	63	0	0	7
⠿White Wine Vinegar (tsp)	tsp	0	0	0	0
⠿Sesame Seeds	g	54	2	1	5
⠿Poppy Seed	grams	42	2	2	3
⠿Baby Spinach	grams	19	2	2	0
⠿Strawberries	g	91	2	19	1

Meal Total

526cal54P37C18F6fib

Food		Cal	P	C	F
⠿Chicken Breast - Raw - Skinless	oz	242	48	0	6
⠿Potatoes (Uncooked)	g	73	2	16	0
🍽 Side Salad
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	18	1	4	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	108	0	0	12

Meal Total

530cal54P38C18F4fib

Food		Cal	P	C	F
⠿Chicken Breast - Raw - Skinless	oz	242	48	0	6
⠿White Rice (Dry)(Grams)	grams	104	2	24	0
🍽 Spinach & Tomato Side Salad
⠿Spinach (Gm)	g	17	2	2	0
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Balsamic Vinegar	grams	11	0	3	0
⠿Olive Oil	g	90	0	0	10
⠿Pumpkin Seeds	g	41	2	5	2
⠿Dry Spices (Your Choice)	serving	0	0	0	0

Meal Total

528cal58P29C20F1fib

Food		Cal	P	C	F
⠿Chicken Breast - Raw - Skinless	oz	242	48	0	6
🍽 Chicken Caesar Salad
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	133	3	19	5
⠿Grated Parmesan Cheese	grams	65	6	0	5
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	70	0	7	5

Meal Total

531cal57P24C23F17fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	266	50	0	8
🍽 Strawberry Spinach Salad
⠿Olive Oil	g	63	0	0	7
⠿White Wine Vinegar (tsp)	tsp	0	0	0	0
⠿Sesame Seeds	g	54	2	1	5
⠿Poppy Seed	grams	42	2	2	3
⠿Baby Spinach	grams	19	2	2	0
⠿Strawberries	g	91	2	19	1