Stoic Physique — Meal Planner

Loading…

‹ Tony Tushar

📄 Client PDF

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

1966cal166P204C54F

1966cal161P209C54F

1966cal168P202C54F

1960cal171P202C52F

1959cal166P200C55F

1803cal164P163C55F

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

358cal32P35C10F6fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3

Meal Total

358cal32P35C10F6fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

358cal32P35C10F6fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

358cal32P35C10F6fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

358cal32P35C10F6fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

359cal35P30C11F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	82	19	1	0
⠿Sourdough Bread - Izzio	slice	128	4	28	0

Meal Total

359cal35P30C11F0fib

Food		Cal	P	C	F
⠿Egg White	g	82	19	1	0
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Egg (Large)	egg	150	13	1	11

Meal Total

483cal48P39C15F3fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	90	0	0	10

Meal Total

483cal48P39C15F3fib

Food		Cal	P	C	F
⠿Olive Oil	g	90	0	0	10
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

483cal48P39C15F3fib

Food		Cal	P	C	F
⠿Olive Oil	g	90	0	0	10
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

483cal48P39C15F3fib

Food		Cal	P	C	F
⠿Olive Oil	g	90	0	0	10
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

483cal48P39C15F3fib

Food		Cal	P	C	F
⠿Olive Oil	g	90	0	0	10
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

478cal48P40C14F9fib

Food		Cal	P	C	F
⠿Cod - Cooked (Oz)	oz	189	43	0	2
⠿Sweet Potato (cooked)(Gm)	g	140	3	32	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	108	0	0	12

Meal Total

462cal48P36C14F8fib

Food		Cal	P	C	F
⠿Sweet Potato (cooked)(Gm)	g	123	2	28	0
⠿Cod - Cooked (Oz)	oz	189	43	0	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	108	0	0	12

Meal Total

104cal1P25C0F4fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

653cal58P58C21F6fib

Food		Cal	P	C	F
⠿Jasmine Rice (Cooked)	grams	170	3	39	0
🍽 Salmon Stir Fry
⠿Onion (Gm)	g	22	1	5	0
⠿Bell Pepper	g	24	1	5	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	33	2	5	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Olive Oil	g	72	0	0	8
⠿Salmon (Cooked)	oz	300	48	0	12

Meal Total

653cal53P63C21F24fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	299	46	0	13
⠿6" Yellow Corn Tortillas	tortilla	279	6	57	3
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	45	0	0	5

Meal Total

653cal60P56C21F13fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (Gm)(Uncooked)	grams	188	4	42	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	135	0	0	15
⠿Seasonings	to taste	0	0	0	0
⠿Fat Free Plain Greek Yogurt	grams	28	5	2	0

Meal Total

653cal60P56C21F13fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (Gm)(Uncooked)	grams	188	4	42	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	135	0	0	15
⠿Seasonings	to taste	0	0	0	0
⠿Fat Free Plain Greek Yogurt	grams	28	5	2	0

Meal Total

647cal63P56C19F10fib

Food		Cal	P	C	F
⠿Pasta (Cooked)(gm)	grams	204	8	40	1
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15
⠿Cod - Cooked (Oz)	oz	226	52	0	2

Meal Total

650cal55P58C22F3fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿Olive Oil	g	135	0	0	15
🍽 Chicken Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	27	0	7	0
⠿Sweet Corn, Frozen	g	21	1	4	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Salsa	grams	25	1	5	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0

Meal Total

622cal54P52C22F3fib

Food		Cal	P	C	F
⠿Jasmine Rice (Cooked)	grams	113	2	26	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Olive Oil	g	135	0	0	15
🍽 Chicken Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	27	0	7	0
⠿Sweet Corn, Frozen	g	21	1	4	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Salsa	grams	25	1	5	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0

Meal Total

256cal26P20C8F2fib

Food		Cal	P	C	F
🍽 Oreo Ninja Creami
⠿Oreo Cookie (original)	cookie(s)	55	0	8	2
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

256cal26P20C8F2fib

Food		Cal	P	C	F
🍽 Oreo Ninja Creami
⠿Oreo Cookie (original)	cookie(s)	55	0	8	2
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

256cal26P20C8F2fib

Food		Cal	P	C	F
🍽 Oreo Ninja Creami
⠿Oreo Cookie (original)	cookie(s)	55	0	8	2
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

256cal26P20C8F2fib

Food		Cal	P	C	F
🍽 Oreo Ninja Creami
⠿Oreo Cookie (original)	cookie(s)	55	0	8	2
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

256cal26P20C8F2fib

Food		Cal	P	C	F
🍽 Oreo Ninja Creami
⠿Oreo Cookie (original)	cookie(s)	55	0	8	2
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

256cal26P20C8F2fib

Food		Cal	P	C	F
🍽 Oreo Ninja Creami
⠿Oreo Cookie (original)	cookie(s)	55	0	8	2
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

256cal26P20C8F2fib

Food		Cal	P	C	F
🍽 Oreo Ninja Creami
⠿Oreo Cookie (original)	cookie(s)	55	0	8	2
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2