Stoic Physique — Meal Planner

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‹ Ryan Woodbury

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2173cal191P224C57F

2209cal179P245C57F

1982cal182P147C74F

2262cal185P223C70F

2212cal178P267C48F

1919cal175P181C55F

1900cal183P184C48F

Meal Total

392cal43P28C12F3fib

Food		Cal	P	C	F
🍽 Eggs and Yogurt
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	58	13	1	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

363cal42P24C11F2fib

Food		Cal	P	C	F
🍽 Eggs and Yogurt
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	58	13	1	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

457cal52P24C17F2fib

Food		Cal	P	C	F
🍽 Eggs and Yogurt
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

392cal43P28C12F3fib

Food		Cal	P	C	F
🍽 Eggs and Yogurt
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	58	13	1	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

488cal44P51C12F5fib

Food		Cal	P	C	F
🍽 Eggs and Yogurt
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	58	13	1	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

465cal49P29C17F3fib

Food		Cal	P	C	F
🍽 Eggs and Yogurt
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	58	13	1	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

445cal49P24C17F2fib

Food		Cal	P	C	F
🍽 Eggs and Yogurt
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	58	13	1	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

662cal60P56C22F4fib

Food		Cal	P	C	F
🍽 Chicken Teriyaki Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿White Rice (Cooked)	grams	221	4	51	0
⠿Roasted Broccoli	grams	110	2	3	10
⠿Olive Oil	g	54	0	0	6
⠿G Hughes Sauce- Teriyaki	grams	16	2	2	0

Meal Total

833cal61P82C29F4fib

Food		Cal	P	C	F
🍽 Chicken Salad and Rice
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿LPE Mixed Greens Salad - (Side Portion)	salad	358	12	28	22
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	15	1	3	0
⠿Newman's Own Dressing - Light Balsamic Vinaigrette	grams	15	0	1	1
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

633cal61P50C21F3fib

Food		Cal	P	C	F
🍽 Chicken Teriyaki Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Roasted Broccoli	grams	165	3	5	15
⠿G Hughes Sauce- Teriyaki	grams	16	2	2	0

Meal Total

874cal69P82C30F4fib

Food		Cal	P	C	F
🍽 Chicken Salad and Rice
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿LPE Mixed Greens Salad - (Side Portion)	salad	358	12	28	22
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	15	1	3	0
⠿Newman's Own Dressing - Light Balsamic Vinaigrette	grams	15	0	1	1
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

606cal60P60C14F11fib

Food		Cal	P	C	F
🍽 Big Protein Lunch
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
⠿Olive Oil	g	72	0	0	8

Meal Total

548cal53P48C16F12fib

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

Meal Total

634cal61P66C14F16fib

Food		Cal	P	C	F
🍽 Chicken and Veg
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Olive Oil	g	72	0	0	8

Meal Total

204cal15P36C0F4fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	101	14	11	0
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

204cal15P36C0F4fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	101	14	11	0
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

112cal16P12C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0

Meal Total

112cal16P12C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0

Meal Total

204cal15P36C0F4fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	101	14	11	0
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

169cal15P25C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	101	14	11	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

173cal20P12C5F2fib

Food	Qty		Cal	P	C	F
⠿Good Culture 2% Low-Fat Classic Cottage Cheese		grams	130	19	4	4
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

205cal2P47C1F6fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

205cal2P47C1F6fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

205cal2P47C1F6fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

60cal2P13C0F4fib

Food		Cal	P	C	F
🍽 Drinks Budgeted
⠿Whiskey On The Rocks	shot	0	0	0	0
⠿Beer	can/bottle	60	2	13	0

Meal Total

205cal2P47C1F6fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

60cal2P13C0F4fib

Food		Cal	P	C	F
🍽 Drinks Budgeted
⠿Whiskey On The Rocks	shot	0	0	0	0
⠿Beer	can/bottle	60	2	13	0

Meal Total

60cal2P13C0F4fib

Food		Cal	P	C	F
🍽 Drinks Budgeted
⠿Whiskey On The Rocks	shot	0	0	0	0
⠿Beer	can/bottle	60	2	13	0

Meal Total

710cal71P57C22F7fib

Food		Cal	P	C	F
🍽 Steak, Rice, Cottage Cheese
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Green Beans	g	56	3	11	0
⠿Olive Oil	g	72	0	0	8
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	104	15	3	3

Meal Total

588cal51P69C12F8fib

Food		Cal	P	C	F
🍽 Chicken, Rice, Veg
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Green Beans	g	56	3	11	0
⠿Olive Oil	g	54	0	0	6

Meal Total

649cal55P60C21F24fib

Food		Cal	P	C	F
⠿6" Yellow Corn Tortillas	tortilla	279	6	57	3
🍽 Steak Vegetable Fajitas (Sirloin)
⠿Extra Virgin Olive Oil	mL	90	0	0	10
⠿Seasonings	to taste	0	0	0	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Chopped Peppers And Onions	grams	14	1	3	0
⠿Sirloin Steak (Raw)	oz	264	48	0	8

Meal Total

677cal56P66C21F8fib

Food		Cal	P	C	F
🍽 Steak and Veg
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

604cal59P56C16F9fib

Food		Cal	P	C	F
🍽 Chicken, Rice, Veg (Post-Workout)
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	90	0	0	10

Meal Total

780cal53P61C36F12fib

Food		Cal	P	C	F
🍽 Steak, Sweet Potato, Veg (Post-Workout)
⠿New York Strip - Cooked	oz	508	46	0	36
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Green Beans	g	56	3	11	0

Meal Total

679cal55P54C27F0fib

Food		Cal	P	C	F
🍽 Salmon, Rice, Veg (Post-Workout)
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Roasted Broccoli	grams	165	3	5	15