Stoic Physique — Meal Planner

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‹ Dean Brown

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2445cal197P259C69F

2481cal199P230C85F

2385cal185P220C85F

2381cal200P249C65F

2366cal168P239C82F

2444cal190P277C64F

2401cal172P273C69F

Meal Total

207cal5P31C7F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Peanut Butter		grams	91	3	4	7

Meal Total

207cal5P31C7F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Peanut Butter		grams	91	3	4	7

Meal Total

207cal5P31C7F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Peanut Butter		grams	91	3	4	7

Meal Total

587cal40P64C19F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	48	11	1	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Sourdough Bread	slice (40gm)	218	8	42	2
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

587cal40P64C19F8fib

Food		Cal	P	C	F
⠿Sourdough Bread	slice (40gm)	218	8	42	2
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	48	11	1	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

576cal41P58C20F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Medium Flour Tortilla	tortilla	278	8	48	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Cheese - Reduced Fat - Your Choice	grams	55	7	0	3

Meal Total

576cal41P58C20F4fib

Food		Cal	P	C	F
⠿Cheese - Reduced Fat - Your Choice	grams	55	7	0	3
⠿Egg White	g	48	11	1	0
⠿Medium Flour Tortilla	tortilla	278	8	48	6
⠿Egg (Large)	egg	150	13	1	11
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

561cal40P53C21F6fib

Food		Cal	P	C	F
⠿Sardines In Mustard Sauce	can	148	17	2	8
⠿Egg (Large)	egg	150	13	1	11
⠿Sourdough Bread	slice (40gm)	218	8	42	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

561cal40P53C21F6fib

Food		Cal	P	C	F
⠿Sardines In Mustard Sauce	can	148	17	2	8
⠿Egg (Large)	egg	150	13	1	11
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Sourdough Bread	slice (40gm)	218	8	42	2

Meal Total

561cal40P53C21F6fib

Food		Cal	P	C	F
⠿Sardines In Mustard Sauce	can	148	17	2	8
⠿Egg (Large)	egg	150	13	1	11
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Sourdough Bread	slice (40gm)	218	8	42	2

Meal Total

232cal20P20C8F0fib

Food	Qty		Cal	P	C	F
⠿Barbell Protein Bar		bar	232	20	20	8

Meal Total

207cal11P25C7F4fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

203cal13P13C11F2fib

Food	Qty		Cal	P	C	F
⠿Egg - Large (Hard Boiled)		egg	150	13	1	11
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

148cal17P2C8F0fib

Food	Qty		Cal	P	C	F
⠿Sardines In Mustard Sauce		can	148	17	2	8

Meal Total

216cal15P12C12F3fib

Food	Qty		Cal	P	C	F
⠿Mozzarella String Cheese - Great Value		stick	164	14	0	12
⠿Mixed Fruit		grams	52	1	12	0

Meal Total

234cal18P36C2F4fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

205cal22P9C9F0fib

Food		Cal	P	C	F
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	107	21	0	3
⠿Hellmann'S - Light Mayonnaise	grams	27	0	1	3
⠿Ritz Crackers	crackers	68	1	8	4

Meal Total

524cal57P38C16F9fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

524cal57P38C16F9fib

Food		Cal	P	C	F
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Olive Oil	g	90	0	0	10
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6

Meal Total

514cal53P44C14F7fib

Food		Cal	P	C	F
⠿Tilapia (cooked)(Oz)		228	48	0	4
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

514cal53P44C14F7fib

Food		Cal	P	C	F
⠿Tilapia (cooked)(Oz)		228	48	0	4
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

530cal47P45C18F6fib

Food		Cal	P	C	F
🍽 Ground Beef Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Bell Pepper, Green	medium (~119 g)	28	1	6	0
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Olive Oil	g	45	0	0	5
⠿Dry Spices (Your Choice)	serving	0	0	0	0
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

530cal47P45C18F6fib

Food		Cal	P	C	F
🍽 Ground Beef Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Bell Pepper, Green	medium (~119 g)	28	1	6	0
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Olive Oil	g	45	0	0	5
⠿Dry Spices (Your Choice)	serving	0	0	0	0
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

530cal47P45C18F6fib

Food		Cal	P	C	F
🍽 Ground Beef Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Bell Pepper, Green	medium (~119 g)	28	1	6	0
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Olive Oil	g	45	0	0	5
⠿Dry Spices (Your Choice)	serving	0	0	0	0
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

872cal62P111C20F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Barilla Protein Pasta (cooked)	Grams	165	8	31	1
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Grated Parmesan Cheese	grams	86	8	0	6
⠿Avg Alcoholic Drink	serving	256	0	64	0

Meal Total

696cal66P63C20F12fib

Food		Cal	P	C	F
⠿Barilla Protein Pasta (cooked)	Grams	248	12	47	2
⠿Grated Parmesan Cheese	grams	86	8	0	6
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

655cal64P57C19F5fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	388	55	0	19
⠿Roasted Potatoes	grams	216	7	47	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

911cal64P121C19F5fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	388	55	0	19
⠿Roasted Potatoes	grams	216	7	47	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Avg Alcoholic Drink	serving	256	0	64	0

Meal Total

630cal58P68C14F14fib

Food		Cal	P	C	F
⠿Tilapia (cooked)(Oz)		228	48	0	4
⠿Avocado (Gm)	g	108	1	5	9
🍽 Tilapia Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	27	0	7	0
⠿Black Beans (Boiled)	grams	39	3	7	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)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

886cal58P132C14F14fib

Food		Cal	P	C	F
⠿Avocado (Gm)	g	108	1	5	9
⠿Tilapia (cooked)(Oz)		228	48	0	4
⠿Avg Alcoholic Drink	serving	256	0	64	0
🍽 Tilapia Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	27	0	7	0
⠿Black Beans (Boiled)	grams	39	3	7	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)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

886cal58P132C14F14fib

Food		Cal	P	C	F
⠿Avocado (Gm)	g	108	1	5	9
⠿Tilapia (cooked)(Oz)		228	48	0	4
⠿Avg Alcoholic Drink	serving	256	0	64	0
🍽 Tilapia Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	27	0	7	0
⠿Black Beans (Boiled)	grams	39	3	7	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)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

230cal18P26C6F0fib

Food	Qty		Cal	P	C	F
⠿Granola		grams	142	3	19	6
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

260cal20P9C16F5fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Wholly Guacamole - Mini Cup		cup	119	1	4	11

Meal Total

230cal9P17C14F0fib

Food	Qty		Cal	P	C	F
⠿Ritz Crackers		crackers	135	2	16	7
⠿Cheddar Cheese, Low Fat		g	90	7	1	7

Meal Total

232cal25P24C4F0fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	178	25	11	4
⠿Honey	g	33	0	8	0
⠿Cinnamon	grams	16	0	4	0

Meal Total

222cal3P30C10F0fib

Food	Qty		Cal	P	C	F
⠿Jello - O - Sugar Free Pudding Cup		container	124	2	20	4
⠿Skinny Pop Popcorn (100 Cal Snack Bag)		bag	98	1	10	6

Meal Total

233cal27P11C9F0fib

Food	Qty		Cal	P	C	F
⠿Deli Turkey Meat		oz	92	15	5	2
⠿Light Singles Cheese		slice	140	12	6	8

Meal Total

219cal5P34C7F2fib

Food		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0
⠿Peanut Butter	grams	91	3	4	7
⠿Honey	g	33	0	8	0