Stoic Physique — Meal Planner

Loading…

‹ Aren Sahbaz

📄 Client PDF

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

1661cal158P147C49F

1683cal165P141C51F

1552cal165P133C40F

1671cal173P139C47F

1623cal152P130C55F

1737cal187P155C41F

1739cal177P152C47F

Meal Total

228cal22P26C4F2fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Milk (GM)	Grams	35	1	1	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

260cal26P30C4F2fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Milk (GM)	Grams	35	1	1	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	168	24	18	0
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

248cal24P29C4F2fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Milk (GM)	Grams	35	1	1	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	154	22	17	0
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

240cal24P27C4F2fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Milk (GM)	Grams	35	1	1	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	154	22	17	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

200cal18P23C4F2fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Milk (GM)	Grams	35	1	1	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

270cal28P17C10F2fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Milk (GM)	Grams	35	1	1	3
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Whole Wheat Bread	slice	82	4	14	1

Meal Total

214cal24P16C6F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

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

212cal20P15C8F3fib

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

Meal Total

110cal4P10C6F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	32	1	7	0
⠿Peanut Butter		grams	73	3	3	6

Meal Total

470cal66P11C18F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	11	0	3	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
⠿Low Fat Shredded Cheese	grams	49	4	1	3

Meal Total

470cal66P11C18F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	11	0	3	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
⠿Low Fat Shredded Cheese	grams	49	4	1	3

Meal Total

470cal66P11C18F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	11	0	3	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
⠿Low Fat Shredded Cheese	grams	49	4	1	3

Meal Total

470cal66P11C18F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	11	0	3	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
⠿Low Fat Shredded Cheese	grams	49	4	1	3

Meal Total

470cal66P11C18F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	11	0	3	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
⠿Low Fat Shredded Cheese	grams	49	4	1	3

Meal Total

397cal49P30C9F9fib

Food		Cal	P	C	F
🍽 Chicken Power Bowl
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Poppy Seed	grams	26	1	1	2
⠿Spinach (Gm)	g	36	3	4	1
⠿Strawberries	g	61	1	13	1
⠿Chickpeas (Canned)(Drained)	g	72	4	11	1
⠿Grilled Chicken (Oz)	oz	205	40	0	5

Meal Total

397cal49P30C9F9fib

Food		Cal	P	C	F
🍽 Chicken Power Bowl
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Poppy Seed	grams	26	1	1	2
⠿Spinach (Gm)	g	36	3	4	1
⠿Strawberries	g	61	1	13	1
⠿Chickpeas (Canned)(Drained)	g	72	4	11	1
⠿Grilled Chicken (Oz)	oz	205	40	0	5

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	32	1	7	0
⠿Honey		g	33	0	8	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	32	1	7	0
⠿Honey		g	33	0	8	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	32	1	7	0
⠿Honey		g	33	0	8	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	32	1	7	0
⠿Honey		g	33	0	8	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	32	1	7	0
⠿Honey		g	33	0	8	0

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

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

426cal53P31C10F7fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Sweet Potato (cooked)(Gm)	g	110	2	25	0
⠿Mixed Vegetables (Your Choice)	grams	30	2	6	0

Meal Total

104cal1P25C0F4fib

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

Meal Total

577cal46P42C25F21fib

Food		Cal	P	C	F
⠿93/7 Ground Beef (Raw)	oz	246	35	0	12
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	162	8	28	2
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

946cal93P103C18F14fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	486	83	0	17
⠿White Rice (Cooked)	grams	377	6	87	1
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0

Meal Total

782cal75P89C14F13fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿White Rice (Cooked)	grams	315	5	73	1
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0

Meal Total

575cal48P53C19F7fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Corn (canned)	grams	24	1	4	0
⠿Salsa	grams	25	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	12	0	3	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Avocado (Single)	medium (~150 g edible)	66	1	3	6

Meal Total

565cal51P43C21F6fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Rao'S Marinara Sauce	grams	57	1	4	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

132cal1P32C0F0fib

Food	Qty		Cal	P	C	F
⠿Dried Mango		grams	135	1	32	0

Meal Total

581cal61P46C17F14fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿Quinoa (Cooked)(Grams)	grams	118	4	21	2
⠿Onion (Gm)	g	35	1	8	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	72	0	0	8
⠿Grilled Chicken (Oz)	oz	246	48	0	6

Meal Total

100cal1P24C0F0fib

Food	Qty		Cal	P	C	F
⠿Dried Mango		grams	101	1	24	0