Stoic Physique — Meal Planner

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‹ Danny Lerman

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1901cal182P165C57F

1919cal191P138C67F

2016cal200P142C72F

1932cal189P168C56F

1978cal178P195C54F

1905cal173P157C65F

1967cal177P173C63F

Meal Total

498cal34P50C18F2fib

Food		Cal	P	C	F
⠿Oikos Pro	serving	139	20	8	3
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Oat Milk Latte	cups	132	1	23	4
⠿Honey	g	33	0	8	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

498cal34P50C18F2fib

Food		Cal	P	C	F
⠿Oikos Pro	serving	139	20	8	3
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Oat Milk Latte	cups	132	1	23	4
⠿Honey	g	33	0	8	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

518cal34P55C18F3fib

Food		Cal	P	C	F
⠿Oikos Pro	serving	139	20	8	3
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Oat Milk Latte	cups	132	1	23	4
⠿Honey	g	33	0	8	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

600cal41P55C24F3fib

Food		Cal	P	C	F
⠿Oikos Pro	serving	139	20	8	3
⠿Egg - Large (Hard Boiled)	egg	226	19	2	16
⠿Oat Milk Latte	cups	132	1	23	4
⠿Honey	g	33	0	8	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

426cal34P32C18F0fib

Food		Cal	P	C	F
⠿Oikos Pro	serving	139	20	8	3
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Oat Milk Latte	cups	132	1	23	4

Meal Total

592cal46P39C28F38fib

Food		Cal	P	C	F
🍽 Breakfast Burrito - Low Carb Wrap
⠿Oat Milk Latte	cups	132	1	23	4
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	48	11	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0

Meal Total

592cal46P39C28F38fib

Food		Cal	P	C	F
🍽 Breakfast Burrito - Low Carb Wrap
⠿Oat Milk Latte	cups	132	1	23	4
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	48	11	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

122cal8P9C6F2fib

Food	Qty		Cal	P	C	F
⠿Mozzarella String Cheese - Great Value		stick	82	7	0	6
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

84cal12P0C4F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Turkey Stick		stick	84	12	0	4

Meal Total

84cal12P0C4F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Turkey Stick		stick	84	12	0	4

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

368cal51P5C16F1fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Baby Leaf Salad	g	22	3	2	0
⠿Primal Balsamic Vinaigrette	ml	102	0	3	10

Meal Total

466cal51P16C22F0fib

Food	Qty		Cal	P	C	F
⠿Jersey Mikes - #16 Mike'S Chicken Philly, Bowl (2X Chicken)		serving	466	51	16	22

Meal Total

375cal51P27C7F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿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

375cal51P27C7F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿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

353cal30P20C17F10fib

Food	Qty		Cal	P	C	F
⠿Cava - Chicken Salad Bowl		serving	353	30	20	17

Meal Total

461cal33P62C9F0fib

Food	Qty		Cal	P	C	F
⠿Pho Real - Pho Chicken		serving	461	33	62	9

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

126cal24P3C2F0fib

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

Meal Total

182cal36P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	183	36	5	2

Meal Total

182cal36P5C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	183	36	5	2

Meal Total

238cal25P30C2F3fib

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

Meal Total

126cal24P3C2F0fib

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

Meal Total

568cal69P28C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿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

Meal Total

548cal69P23C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿BBQ Sauce	grams	60	0	15	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

531cal67P23C19F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿BBQ Sauce	grams	60	0	15	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

482cal44P36C18F6fib

Food		Cal	P	C	F
🍽 Ground Beef Rice Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lime Juice	g	2	0	0	0
⠿Cilantro Leaves	cup	1	0	0	0
⠿Fat Free Plain Greek Yogurt	grams	28	5	2	0

Meal Total

702cal40P86C22F0fib

Food	Qty		Cal	P	C	F
⠿Sushi - Rainbow Roll		roll	702	40	86	22

Meal Total

638cal60P68C14F10fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	189	3	44	0
🍽 Shrimp 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	45	0	0	5
⠿Shrimp (Cooked)	oz	264	48	0	8

Meal Total

451cal46P33C15F3fib

Food		Cal	P	C	F
🍽 Grilled Chicken Power Bowl
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Feta Cheese	grams	57	3	1	5
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	51	0	2	5
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

253cal16P36C5F6fib

Food		Cal	P	C	F
⠿Pbfit (Dry)	grams	88	10	6	3
⠿Smucker'S Strawberry Sugar Free Jam	grams	24	0	6	0
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2

Meal Total

253cal16P36C5F6fib

Food		Cal	P	C	F
⠿Pbfit (Dry)	grams	88	10	6	3
⠿Smucker'S Strawberry Sugar Free Jam	grams	24	0	6	0
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2

Meal Total

253cal16P36C5F6fib

Food		Cal	P	C	F
⠿Pbfit (Dry)	grams	88	10	6	3
⠿Smucker'S Strawberry Sugar Free Jam	grams	24	0	6	0
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2

Meal Total

253cal16P36C5F6fib

Food		Cal	P	C	F
⠿Pbfit (Dry)	grams	88	10	6	3
⠿Smucker'S Strawberry Sugar Free Jam	grams	24	0	6	0
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2

Meal Total

253cal16P36C5F6fib

Food		Cal	P	C	F
⠿Pbfit (Dry)	grams	88	10	6	3
⠿Smucker'S Strawberry Sugar Free Jam	grams	24	0	6	0
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2

Meal Total

253cal16P36C5F6fib

Food		Cal	P	C	F
⠿Pbfit (Dry)	grams	88	10	6	3
⠿Smucker'S Strawberry Sugar Free Jam	grams	24	0	6	0
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2