Stoic Physique — Meal Planner

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‹ Mike Abrahamsen

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1943cal195P149C63F

1895cal200P132C63F

1943cal195P149C63F

1871cal194P132C63F

1943cal195P149C63F

2113cal193P180C69F

1738cal162P142C58F

Meal Total

307cal20P41C7F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Granola	grams	142	3	19	6

Meal Total

116cal2P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

116cal2P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

116cal2P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

505cal43P45C17F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Gold Standard - Whey Protein	scoop	130	24	4	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Oatmeal (Dry)	grams	175	6	30	3
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

505cal43P45C17F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Gold Standard - Whey Protein	scoop	130	24	4	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Oatmeal (Dry)	grams	175	6	30	3
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

283cal26P20C11F3fib

Food		Cal	P	C	F
⠿Mandarin Orange	medium	80	2	18	0
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0

Meal Total

283cal26P20C11F3fib

Food		Cal	P	C	F
⠿Mandarin Orange	medium	80	2	18	0
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0

Meal Total

283cal26P20C11F3fib

Food		Cal	P	C	F
⠿Mandarin Orange	medium	80	2	18	0
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0

Meal Total

283cal26P20C11F3fib

Food		Cal	P	C	F
⠿Mandarin Orange	medium	80	2	18	0
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0

Meal Total

283cal26P20C11F3fib

Food		Cal	P	C	F
⠿Mandarin Orange	medium	80	2	18	0
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

330cal42P27C6F7fib

Food		Cal	P	C	F
🍽 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

756cal71P55C28F37fib

Food		Cal	P	C	F
⠿G Hughes - Sugar Free BBQ Sauce	grams	13	0	3	0
⠿White Rice (Cooked)	grams	101	2	23	0
🍽 Ground Beef Bbq Wrap
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

482cal60P20C18F36fib

Food		Cal	P	C	F
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Corn (canned)	grams	39	1	7	1
⠿Black Beans (Canned)	grams	42	3	8	0
⠿Chicken Breast, Cooked	g	181	37	0	4

Meal Total

784cal72P61C28F37fib

Food		Cal	P	C	F
⠿G Hughes - Sugar Free BBQ Sauce	grams	13	0	3	0
⠿White Rice (Cooked)	grams	126	2	29	0
🍽 Ground Beef Bbq Wrap
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

506cal66P20C18F36fib

Food		Cal	P	C	F
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Corn (canned)	grams	39	1	7	1
⠿Black Beans (Canned)	grams	42	3	8	0
⠿Chicken Breast, Cooked	g	211	43	0	4

Meal Total

756cal71P55C28F37fib

Food		Cal	P	C	F
⠿G Hughes - Sugar Free BBQ Sauce	grams	13	0	3	0
⠿White Rice (Cooked)	grams	101	2	23	0
🍽 Ground Beef Bbq Wrap
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

482cal60P20C18F36fib

Food		Cal	P	C	F
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Corn (canned)	grams	39	1	7	1
⠿Black Beans (Canned)	grams	42	3	8	0
⠿Chicken Breast, Cooked	g	181	37	0	4

Meal Total

784cal72P61C28F37fib

Food		Cal	P	C	F
⠿G Hughes - Sugar Free BBQ Sauce	grams	13	0	3	0
⠿White Rice (Cooked)	grams	126	2	29	0
🍽 Ground Beef Bbq Wrap
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

482cal60P20C18F36fib

Food		Cal	P	C	F
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Corn (canned)	grams	39	1	7	1
⠿Black Beans (Canned)	grams	42	3	8	0
⠿Chicken Breast, Cooked	g	181	37	0	4

Meal Total

756cal71P55C28F37fib

Food		Cal	P	C	F
⠿G Hughes - Sugar Free BBQ Sauce	grams	13	0	3	0
⠿White Rice (Cooked)	grams	101	2	23	0
🍽 Ground Beef Bbq Wrap
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

482cal60P20C18F36fib

Food		Cal	P	C	F
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Corn (canned)	grams	39	1	7	1
⠿Black Beans (Canned)	grams	42	3	8	0
⠿Chicken Breast, Cooked	g	181	37	0	4

Meal Total

655cal72P31C27F1fib

Food		Cal	P	C	F
⠿Lite Caesar Dressing By Newman'S Own	grams	66	1	2	6
🍽 Chicken Caesar Salad
⠿Chicken Breast, Cooked	g	301	61	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	133	3	19	5
⠿Grated Parmesan Cheese	grams	65	6	0	5
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	70	0	7	5

Meal Total

655cal72P31C27F1fib

Food		Cal	P	C	F
⠿Lite Caesar Dressing By Newman'S Own	grams	66	1	2	6
🍽 Chicken Caesar Salad
⠿Chicken Breast, Cooked	g	301	61	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	133	3	19	5
⠿Grated Parmesan Cheese	grams	65	6	0	5
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	70	0	7	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

77cal11P6C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1

Meal Total

77cal11P6C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

658cal68P20C34F11fib

Food	Qty		Cal	P	C	F
⠿Chipotle - 2X Chicken Salad With 1/2 Cheese		serving	658	68	20	34

Meal Total

635cal53P54C23F9fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	126	2	29	0
🍽 Ground Beef Stir Fry
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	90	0	0	10
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

635cal53P54C23F9fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	126	2	29	0
🍽 Ground Beef Stir Fry
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	90	0	0	10
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

198cal12P24C6F6fib

Food	Qty		Cal	P	C	F
⠿RX Bar		Bar	198	12	24	6

Meal Total

137cal13P19C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

137cal13P19C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

165cal17P22C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

181cal17P26C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

165cal17P22C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

181cal17P26C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

165cal17P22C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1