Stoic Physique — Meal Planner

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‹ Alan Mitchell

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2141cal191P207C61F

2240cal193P223C64F

2183cal193P211C63F

2015cal205P148C67F

2115cal205P173C67F

2177cal189P209C65F

Meal Total

0cal0P0C0F0fib

Meal Total

0cal0P0C0F0fib

Meal Total

0cal0P0C0F0fib

Meal Total

0cal0P0C0F0fib

Meal Total

0cal0P0C0F0fib

Meal Total

679cal70P39C27F11fib

Food		Cal	P	C	F
⠿Lean Body Shake (17fl oz)	Bottle	277	40	9	9
⠿Collagen Protein Powder	scoop	36	9	0	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Egg - Large (Hard Boiled)	egg	226	19	2	16
⠿Fresh/Frozen Mixed Berries	grams	134	2	29	2

Meal Total

630cal69P30C26F9fib

Food		Cal	P	C	F
⠿Lean Body Shake (17fl oz)	Bottle	277	40	9	9
⠿Collagen Protein Powder	scoop	36	9	0	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Egg - Large (Hard Boiled)	egg	226	19	2	16
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

573cal69P18C25F7fib

Food		Cal	P	C	F
⠿Lean Body Shake (17fl oz)	Bottle	277	40	9	9
⠿Collagen Protein Powder	scoop	36	9	0	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Egg - Large (Hard Boiled)	egg	226	19	2	16
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

537cal63P24C21F8fib

Food		Cal	P	C	F
⠿Lean Body Shake (17fl oz)	Bottle	277	40	9	9
⠿Collagen Protein Powder	scoop	36	9	0	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

537cal63P24C21F8fib

Food		Cal	P	C	F
⠿Lean Body Shake (17fl oz)	Bottle	277	40	9	9
⠿Collagen Protein Powder	scoop	36	9	0	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

469cal57P31C13F5fib

Food		Cal	P	C	F
⠿Collagen Protein Powder	scoop	36	9	0	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1
⠿Oikos - Triple 0 Greek Yogurt	container	88	15	7	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

469cal57P31C13F5fib

Food		Cal	P	C	F
⠿Collagen Protein Powder	scoop	36	9	0	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1
⠿Oikos - Triple 0 Greek Yogurt	container	88	15	7	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

222cal6P27C10F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Peanut Butter		grams	122	4	5	9

Meal Total

222cal6P27C10F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Peanut Butter		grams	122	4	5	9

Meal Total

100cal0P25C0F0fib

Food	Qty		Cal	P	C	F
⠿Raw - Intra Carb Powder		Scoop	100	0	25	0

Meal Total

100cal0P25C0F0fib

Food	Qty		Cal	P	C	F
⠿Raw - Intra Carb Powder		Scoop	100	0	25	0

Meal Total

580cal51P67C12F16fib

Food		Cal	P	C	F
⠿Stahlbush - Diced Sweet Potatoes (Whole Bag)	Bag (10oz)	224	5	51	0
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0

Meal Total

597cal54P66C13F15fib

Food		Cal	P	C	F
⠿Stahlbush - Diced Sweet Potatoes (Whole Bag)	Bag (10oz)	224	5	51	0
⠿93/7 Lean Ground Beef (Cooked)	oz	299	46	0	13
⠿Mixed Vegetables (Your Choice)	grams	76	4	15	0

Meal Total

597cal54P66C13F15fib

Food		Cal	P	C	F
⠿Stahlbush - Diced Sweet Potatoes (Whole Bag)	Bag (10oz)	224	5	51	0
⠿93/7 Lean Ground Beef (Cooked)	oz	299	46	0	13
⠿Mixed Vegetables (Your Choice)	grams	76	4	15	0

Meal Total

418cal57P34C6F7fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt	container	88	15	7	0
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

418cal57P34C6F7fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt	container	88	15	7	0
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

304cal4P54C8F9fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	210	1	50	1
⠿Peanut Butter		grams	91	3	4	7

Meal Total

304cal4P54C8F9fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	210	1	50	1
⠿Peanut Butter		grams	91	3	4	7

Meal Total

222cal6P27C10F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Peanut Butter		grams	122	4	5	9

Meal Total

491cal44P45C15F23fib

Food		Cal	P	C	F
🍽 Slow Cooker Mediterranean Chicken Thigh Bowl
⠿Chicken Thigh (Uncooked)	oz	240	33	0	12
⠿Quinoa (Cooked)(Grams)	grams	177	6	32	3
⠿Cherry Tomatoes	grams	38	1	8	0
⠿Baby Spinach	grams	24	3	3	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Garlic Powder	tsp	6	0	1	0

Meal Total

491cal44P45C15F23fib

Food		Cal	P	C	F
🍽 Slow Cooker Mediterranean Chicken Thigh Bowl
⠿Chicken Thigh (Uncooked)	oz	240	33	0	12
⠿Quinoa (Cooked)(Grams)	grams	177	6	32	3
⠿Cherry Tomatoes	grams	38	1	8	0
⠿Baby Spinach	grams	24	3	3	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Garlic Powder	tsp	6	0	1	0

Meal Total

100cal0P25C0F0fib

Food	Qty		Cal	P	C	F
⠿Raw - Intra Carb Powder		Scoop	100	0	25	0

Meal Total

100cal0P25C0F0fib

Food	Qty		Cal	P	C	F
⠿Raw - Intra Carb Powder		Scoop	100	0	25	0

Meal Total

100cal0P25C0F0fib

Food	Qty		Cal	P	C	F
⠿Raw - Intra Carb Powder		Scoop	100	0	25	0

Meal Total

0cal0P0C0F0fib

Meal Total

310cal21P43C6F4fib

Food	Qty		Cal	P	C	F
⠿Pure Protein Bar		Bar	198	20	16	6
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

420cal26P43C16F3fib

Food		Cal	P	C	F
⠿Pure Protein Bar	Bar	198	20	16	6
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0
⠿Peanut Butter	grams	122	4	5	9

Meal Total

198cal20P16C6F1fib

Food	Qty		Cal	P	C	F
⠿Pure Protein Bar		Bar	198	20	16	6

Meal Total

198cal20P16C6F1fib

Food	Qty		Cal	P	C	F
⠿Pure Protein Bar		Bar	198	20	16	6

Meal Total

198cal20P16C6F1fib

Food	Qty		Cal	P	C	F
⠿Pure Protein Bar		Bar	198	20	16	6

Meal Total

572cal49P58C16F4fib

Food		Cal	P	C	F
🍽 Slow Cooker Salsa Verde Chicken & Rice
⠿Chicken Thigh (Uncooked)	oz	320	44	0	16
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Salsa Verde	GM	34	1	7	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Cumin Ground (Tsp)	tsp	2	0	1	0

Meal Total

521cal51P41C17F3fib

Food		Cal	P	C	F
🍽 Slow Cooker Salsa Verde Chicken & Rice
⠿Chicken Thigh (Uncooked)	oz	320	44	0	16
⠿Pasta (Cooked)(gm)	grams	134	5	26	1
⠿Salsa Verde	GM	34	1	7	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Cumin Ground (Tsp)	tsp	2	0	1	0

Meal Total

521cal51P41C17F3fib

Food		Cal	P	C	F
🍽 Slow Cooker Salsa Verde Chicken & Rice
⠿Chicken Thigh (Uncooked)	oz	320	44	0	16
⠿Pasta (Cooked)(gm)	grams	134	5	26	1
⠿Salsa Verde	GM	34	1	7	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Cumin Ground (Tsp)	tsp	2	0	1	0

Meal Total

640cal59P47C24F8fib

Food		Cal	P	C	F
🍽 Ninja Grill Garlic Herb Beef & Potatoes
⠿93/7 Ground Beef (Raw)	oz	369	52	0	18
⠿Baby Potatoes (gm)(Raw)	grams	154	4	34	0
⠿Green Beans	g	56	3	11	0
⠿Olive Oil	g	45	0	0	5
⠿Garlic Powder	tsp	6	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0

Meal Total

640cal59P47C24F8fib

Food		Cal	P	C	F
🍽 Ninja Grill Garlic Herb Beef & Potatoes
⠿93/7 Ground Beef (Raw)	oz	369	52	0	18
⠿Baby Potatoes (gm)(Raw)	grams	154	4	34	0
⠿Green Beans	g	56	3	11	0
⠿Olive Oil	g	45	0	0	5
⠿Garlic Powder	tsp	6	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0

Meal Total

697cal62P65C21F9fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	334	52	0	14
⠿White Rice (Cooked)	grams	189	3	44	0
🍽 Stir Fry Veggies
⠿Onion (Gm)	g	35	1	8	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	54	0	0	6

Meal Total

697cal62P65C21F9fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	334	52	0	14
⠿White Rice (Cooked)	grams	189	3	44	0
🍽 Stir Fry Veggies
⠿Onion (Gm)	g	35	1	8	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	54	0	0	6