Stoic Physique — Meal Planner

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‹ Dan Kowaleski

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2030cal194P147C74F

1996cal192P127C80F

2038cal192P133C82F

1973cal197P141C69F

2057cal197P135C81F

2038cal163P180C74F

1976cal177P137C80F

Meal Total

457cal50P8C25F30fib

Food		Cal	P	C	F
🍽 Breakfast Burrito
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Hero Flour Tortillas (Low carb)	tortilla	154	14	2	10
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Salsa	grams	14	1	3	0

Meal Total

380cal43P7C20F30fib

Food		Cal	P	C	F
🍽 Breakfast Burrito
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Hero Flour Tortillas (Low carb)	tortilla	154	14	2	10
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Salsa	grams	14	1	3	0

Meal Total

380cal43P7C20F30fib

Food		Cal	P	C	F
🍽 Breakfast Burrito
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Hero Flour Tortillas (Low carb)	tortilla	154	14	2	10
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Salsa	grams	14	1	3	0

Meal Total

380cal43P7C20F30fib

Food		Cal	P	C	F
🍽 Breakfast Burrito
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Hero Flour Tortillas (Low carb)	tortilla	154	14	2	10
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Salsa	grams	14	1	3	0

Meal Total

457cal50P8C25F30fib

Food		Cal	P	C	F
🍽 Breakfast Burrito
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Hero Flour Tortillas (Low carb)	tortilla	154	14	2	10
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Salsa	grams	14	1	3	0

Meal Total

454cal30P34C22F7fib

Food		Cal	P	C	F
🍽 Breakfast Sandwich
⠿Egg (Large)	egg	226	19	2	16
⠿Dave's Killer Bread - 21 Whole Grains	slice	122	5	22	2
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

401cal24P38C17F8fib

Food		Cal	P	C	F
🍽 Breakfast Sandwich
⠿Egg (Large)	egg	150	13	1	11
⠿Dave's Killer Bread - 21 Whole Grains	slice	122	5	22	2
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
🍽 Protein Mix
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
🍽 Protein Mix
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

238cal25P30C2F3fib

Food		Cal	P	C	F
🍽 Protein Mix
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

238cal25P30C2F3fib

Food		Cal	P	C	F
🍽 Protein Mix
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

238cal25P30C2F3fib

Food		Cal	P	C	F
🍽 Protein Mix
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

216cal17P37C0F4fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

604cal51P55C20F4fib

Food		Cal	P	C	F
🍽 Chicken and Rice
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿White Rice (Cooked)	grams	221	4	51	0
⠿Roasted Broccoli	grams	165	3	5	15

Meal Total

504cal58P32C16F4fib

Food		Cal	P	C	F
🍽 Leftovers (Chicken)
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Potatoes (Uncooked)	g	131	4	29	0
⠿Roasted Broccoli	grams	110	2	3	10

Meal Total

720cal43P47C40F3fib

Food		Cal	P	C	F
🍽 Leftovers (Steak)
⠿New York Strip - Cooked	oz	423	38	0	30
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Roasted Broccoli	grams	110	2	3	10

Meal Total

367cal40P36C7F4fib

Food		Cal	P	C	F
🍽 Leftovers (Pork)
⠿Pork Tenderloin (Cooked)	oz	202	36	0	6
⠿Potatoes (Uncooked)	g	146	4	32	0
⠿Steamed Riced Cauliflower	grams	14	0	4	0

Meal Total

507cal40P35C23F2fib

Food		Cal	P	C	F
🍽 Leftovers (Chicken)
⠿Chicken Thigh, Cooked	g	245	35	0	12
⠿White Rice (Cooked)	grams	138	2	32	0
⠿Roasted Broccoli	grams	127	2	4	12

Meal Total

761cal76P49C29F3fib

Food		Cal	P	C	F
🍽 Chicken and Salad
⠿Chicken Breast (Cooked)(OZ)	oz	309	62	0	7
⠿LPE Mixed Greens Salad - (Side Portion)	salad	358	12	28	22
⠿Potatoes (Uncooked)	g	95	3	21	0

Meal Total

501cal58P29C17F0fib

Food		Cal	P	C	F
🍽 Snack Plate or Sandwich
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Whole Grain Pasta (Cooked)	grams	105	4	20	1
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	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

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

112cal16P12C0F0fib

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

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
🍽 Recovery
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
🍽 Recovery
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
🍽 Recovery
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
🍽 Recovery
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
🍽 Recovery
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

628cal51P34C32F6fib

Food		Cal	P	C	F
⠿Spring Mix	oz	38	4	6	0
⠿Primal Balsamic Vinaigrette	ml	119	0	4	12
🍽 Beef, Potato, Spinach
⠿90/10 Ground Beef - Cooked	oz	356	44	0	20
⠿Potatoes (Uncooked)	g	110	3	24	0

Meal Total

457cal40P9C29F4fib

Food		Cal	P	C	F
⠿Spring Mix	oz	19	2	3	0
⠿Primal Balsamic Vinaigrette	ml	119	0	4	12
🍽 Turkey Pasta
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿Sautéed Spinach	grams	56	4	2	4

Meal Total

707cal56P42C35F6fib

Food		Cal	P	C	F
⠿Spring Mix	oz	19	2	3	0
⠿Primal Balsamic Vinaigrette	ml	119	0	4	12
🍽 Salmon, Potato, Broccoli
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Roasted Broccoli	grams	127	2	4	12
⠿Potatoes (Uncooked)	g	146	4	32	0

Meal Total

619cal52P42C27F6fib

Food		Cal	P	C	F
⠿Spring Mix	oz	19	2	3	0
⠿Primal Balsamic Vinaigrette	ml	119	0	4	12
🍽 Chicken, Potato, Broccoli
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Roasted Broccoli	grams	110	2	3	10
⠿Potatoes (Uncooked)	g	146	4	32	0

Meal Total

762cal50P46C42F4fib

Food		Cal	P	C	F
⠿90/10 Ground Beef - Cooked	oz	356	44	0	20
⠿Spring Mix	oz	19	2	3	0
⠿Primal Balsamic Vinaigrette	ml	119	0	4	12
🍽 Steak, Rice, Broccoli
⠿Roasted Broccoli	grams	110	2	3	10
⠿White Rice (Cooked)	grams	158	3	36	0

Meal Total

462cal41P34C18F5fib

Food		Cal	P	C	F
⠿Spring Mix	oz	19	2	3	0
⠿Primal Balsamic Vinaigrette	ml	119	0	4	12
🍽 Pork, Potato, Cauliflower
⠿Pork Tenderloin (Cooked)	oz	202	36	0	6
⠿Steamed Riced Cauliflower	grams	14	0	4	0
⠿Potatoes (Uncooked)	g	110	3	24	0

Meal Total

750cal49P53C38F5fib

Food		Cal	P	C	F
⠿Spring Mix	oz	19	2	3	0
⠿Primal Balsamic Vinaigrette	ml	119	0	4	12
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
🍽 BBQ Chicken, Rice, Broccoli
⠿Roasted Broccoli	grams	110	2	3	10
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

60cal2P13C0F4fib

Food	Qty		Cal	P	C	F
🍽 Drinks Budgeted
⠿Beer		can/bottle	60	2	13	0

Meal Total

160cal2P38C0F4fib

Food		Cal	P	C	F
🍽 Drinks Budgeted
⠿Beer	can/bottle	60	2	13	0
⠿Red Wine	bottle (750 ml)	100	0	25	0

Meal Total

160cal2P38C0F4fib

Food		Cal	P	C	F
🍽 Drinks Budgeted
⠿Beer	can/bottle	60	2	13	0
⠿Red Wine	bottle (750 ml)	100	0	25	0