Stoic Physique — Meal Planner

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‹ Philippe Hamze

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1868cal180P125C72F

1975cal189P145C71F

1896cal193P173C48F

1897cal191P173C49F

2011cal185P194C55F

1799cal159P167C55F

Meal Total

698cal91P25C26F52fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	204	18	6	12
⠿BBQ Sauce	grams	60	0	15	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

698cal91P25C26F52fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	204	18	6	12
⠿BBQ Sauce	grams	60	0	15	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

658cal68P20C34F11fib

Food	Qty		Cal	P	C	F
⠿Chipotle - 2X Chicken Salad With 1/2 Cheese		serving	658	68	20	34

Meal Total

760cal77P68C20F12fib

Food	Qty		Cal	P	C	F
⠿Chipotle Bowl - 2X Chicken		serving	760	77	68	20

Meal Total

640cal76P48C16F10fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	354	70	0	8
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

713cal73P67C17F14fib

Food		Cal	P	C	F
🍽 Grilled Chicken Sweet Potato Plate
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Sweet Potato (Gm)(Uncooked)	grams	235	5	53	1
⠿Green Beans	g	74	4	14	0
⠿Olive Oil	g	72	0	0	8
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

669cal72P57C17F12fib

Food		Cal	P	C	F
🍽 Grilled Chicken Sweet Potato Plate
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Sweet Potato (Gm)(Uncooked)	grams	188	4	42	0
⠿Green Beans	g	74	4	14	0
⠿Olive Oil	g	72	0	0	8
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

80cal1P10C4F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	4	1	0	0
⠿Coffee Creamer		tablespoons	76	0	10	4

Meal Total

233cal24P23C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

215cal11P27C7F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

642cal53P40C30F5fib

Food		Cal	P	C	F
🍽 Burger Crunch Salad
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Taylor Farms - Coleslaw Salad Kit	grams	108	1	11	7
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Red Onion	Medium (150gm)	29	1	7	0
⠿Pickled Cucumber Dill	grams	4	0	1	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Light Thousand Island Dressing	ML	54	0	9	2
⠿Crispy Onions	Grams	44	0	3	4

Meal Total

80cal1P10C4F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	4	1	0	0
⠿Coffee Creamer		tablespoons	76	0	10	4

Meal Total

233cal24P23C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

215cal11P27C7F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

642cal53P40C30F5fib

Food		Cal	P	C	F
🍽 Burger Crunch Salad
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Taylor Farms - Coleslaw Salad Kit	grams	108	1	11	7
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Red Onion	Medium (150gm)	29	1	7	0
⠿Pickled Cucumber Dill	grams	4	0	1	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Light Thousand Island Dressing	ML	54	0	9	2
⠿Crispy Onions	Grams	44	0	3	4

Meal Total

80cal1P10C4F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	4	1	0	0
⠿Coffee Creamer		tablespoons	76	0	10	4

Meal Total

233cal24P23C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

303cal37P32C3F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Whey Protein Powder		scoop	183	36	5	2

Meal Total

701cal59P60C25F10fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿White Rice (Cooked)	grams	151	2	35	0
⠿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
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16

Meal Total

80cal1P10C4F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	4	1	0	0
⠿Coffee Creamer		tablespoons	76	0	10	4

Meal Total

427cal56P35C7F5fib

Food		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)	Bag (32gm)	137	19	5	5
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Whey Protein Powder	scoop	183	36	5	2

Meal Total

0cal0P0C0F0fib

Meal Total

629cal59P60C17F10fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿White Rice (Cooked)	grams	151	2	35	0
⠿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
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16

Meal Total

80cal1P10C4F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	4	1	0	0
⠿Coffee Creamer		tablespoons	76	0	10	4

Meal Total

427cal56P35C7F5fib

Food		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)	Bag (32gm)	137	19	5	5
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Whey Protein Powder	scoop	183	36	5	2

Meal Total

215cal11P27C7F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

535cal47P53C15F8fib

Food		Cal	P	C	F
🍽 Beef Stir Fry - Sirloin
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Onion (Gm)	g	3	0	1	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
⠿Sirloin Steak (Raw)	oz	198	36	0	6

Meal Total

80cal1P10C4F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	4	1	0	0
⠿Coffee Creamer		tablespoons	76	0	10	4

Meal Total

535cal58P51C11F7fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Barebells Protein Bars	bar	212	20	15	8
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0

Meal Total

80cal1P10C4F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	4	1	0	0
⠿Coffee Creamer		tablespoons	76	0	10	4

Meal Total

296cal49P16C4F2fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

307cal16P45C7F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Chomps Beef Stick	beef stick	103	10	0	7
⠿Yasso Frozen Yogurt Bar	bar	92	5	18	0

Meal Total

447cal21P39C23F2fib

Food	Qty		Cal	P	C	F
⠿Home Run Inn Pepperoni Pizza		1/6 pizza	447	21	39	23

📊 Macro target · ±10%

468–572cal41–50P36–44C18–22F

Macro target

Proteing≈ 41–50g

Carbsg≈ 36–44g

Fatg≈ 18–22g

Calories520≈ 468–572

Range

Meal Total

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3