Stoic Physique — Meal Planner

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‹ David Minney

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1926cal172P179C58F

1929cal165P171C65F

1923cal171P177C59F

1928cal161P177C64F

1923cal171P168C63F

1929cal164P181C61F

1930cal172P180C58F

Meal Total

654cal53P52C26F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	180	0	0	20
⠿Seasonings	to taste	0	0	0	0

Meal Total

654cal53P52C26F7fib

Food		Cal	P	C	F
⠿Olive Oil	g	180	0	0	20
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Seasonings	to taste	0	0	0	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

654cal53P52C26F7fib

Food		Cal	P	C	F
⠿Olive Oil	g	180	0	0	20
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Seasonings	to taste	0	0	0	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

654cal53P52C26F7fib

Food		Cal	P	C	F
⠿Olive Oil	g	180	0	0	20
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Seasonings	to taste	0	0	0	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

654cal53P52C26F7fib

Food		Cal	P	C	F
⠿Olive Oil	g	180	0	0	20
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Seasonings	to taste	0	0	0	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

653cal54P53C25F5fib

Food		Cal	P	C	F
⠿Sweet Potato (cooked)(Gm)	g	105	2	24	0
⠿Grilled Chicken (Oz)	oz	226	44	0	6
⠿Olive Oil	g	54	0	0	6
🍽 Chicken Caesar Salad
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	133	3	19	5
⠿Grated Parmesan Cheese	grams	43	4	0	3
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	70	0	7	5

Meal Total

653cal54P53C25F5fib

Food		Cal	P	C	F
⠿Sweet Potato (cooked)(Gm)	g	105	2	24	0
⠿Grilled Chicken (Oz)	oz	226	44	0	6
⠿Olive Oil	g	54	0	0	6
🍽 Chicken Caesar Salad
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	133	3	19	5
⠿Grated Parmesan Cheese	grams	43	4	0	3
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	70	0	7	5

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Honey		g	33	0	8	0
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Honey		g	33	0	8	0
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

708cal76P56C20F13fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Sweet Potato (Gm)(Uncooked)	grams	188	4	42	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	108	0	0	12
⠿Seasonings	to taste	0	0	0	0
⠿Fat Free Plain Greek Yogurt	grams	28	5	2	0

Meal Total

711cal69P48C27F2fib

Food		Cal	P	C	F
⠿Old El Paso Soft Taco	wrap	181	4	30	5
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Sour Cream - Light	grams	23	1	1	2
⠿Romaine/Cos Lettuce	g	11	1	2	0
⠿White Rice (Cooked)	grams	63	1	15	0

Meal Total

705cal75P54C21F9fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	126	2	29	0
🍽 Chicken 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	108	0	0	12
⠿Grilled Chicken (Oz)	oz	328	64	0	8

Meal Total

710cal65P54C26F3fib

Food		Cal	P	C	F
⠿Roasted Potatoes	grams	173	5	38	0
🍽 Korean Beef & Potato Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Green Beans	g	37	2	7	0
⠿Olive Oil	g	90	0	0	10
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Honey	g	26	0	7	0
⠿Rice Vinegar	ML	0	0	0	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Ginger (Ground)(tsp)	tsp	2	0	0	0
⠿Crushed Red Pepper Flakes	tsp	0	0	0	0

Meal Total

705cal75P45C25F7fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	446	69	0	19
⠿Sweet Potato (cooked)(Gm)	g	105	2	24	0
🍽 Side Salad
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	18	1	4	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	54	0	0	6

Meal Total

712cal67P57C24F9fib

Food		Cal	P	C	F
⠿Dave's Killer Burger Buns	Bun	318	12	54	6
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0

Meal Total

713cal75P56C21F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿White Rice (Cooked)	grams	227	4	52	0
🍽 Lemon Parmesan Chicken & Rice
⠿Seasonings	to taste	0	0	0	0
⠿Olive Oil	g	72	0	0	8
⠿Water (ml)	ml	0	0	0	0
⠿Fat Free Evaporated Milk	grams	24	2	4	0
⠿Parmigiano Reggiano	grams	60	5	0	4

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8