Stoic Physique — Meal Planner

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‹ Dante Lanznaster

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2190cal197P157C86F

2030cal200P168C62F

2048cal202P166C64F

2035cal190P168C67F

2086cal200P155C74F

1991cal204P170C55F

2029cal196P156C69F

Meal Total

380cal29P48C8F6fib

Food		Cal	P	C	F
⠿Barebells Protein Bars	bar	212	20	15	8
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

380cal29P48C8F6fib

Food		Cal	P	C	F
⠿Barebells Protein Bars	bar	212	20	15	8
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

380cal29P48C8F6fib

Food		Cal	P	C	F
⠿Barebells Protein Bars	bar	212	20	15	8
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

380cal29P48C8F6fib

Food		Cal	P	C	F
⠿Barebells Protein Bars	bar	212	20	15	8
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

380cal29P48C8F6fib

Food		Cal	P	C	F
⠿Barebells Protein Bars	bar	212	20	15	8
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

506cal53P51C10F6fib

Food		Cal	P	C	F
⠿Barebells Protein Bars	bar	212	20	15	8
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

506cal53P51C10F6fib

Food		Cal	P	C	F
⠿Barebells Protein Bars	bar	212	20	15	8
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿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

527cal61P28C19F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿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

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

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

527cal61P28C19F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿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

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

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

160cal22P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	59	8	0	3
⠿Beef Jerky		grams	104	14	9	1

Meal Total

286cal27P13C14F0fib

Food		Cal	P	C	F
⠿Cheese Stick - Low Fat	sticks	59	8	0	3
⠿Beef Jerky	grams	104	14	9	1
⠿Almonds	g	124	4	4	10

Meal Total

286cal27P13C14F0fib

Food		Cal	P	C	F
⠿Cheese Stick - Low Fat	sticks	59	8	0	3
⠿Beef Jerky	grams	104	14	9	1
⠿Almonds	g	124	4	4	10

Meal Total

160cal22P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	59	8	0	3
⠿Beef Jerky		grams	104	14	9	1

Meal Total

286cal27P13C14F0fib

Food		Cal	P	C	F
⠿Cheese Stick - Low Fat	sticks	59	8	0	3
⠿Beef Jerky	grams	104	14	9	1
⠿Almonds	g	124	4	4	10

Meal Total

286cal27P13C14F0fib

Food		Cal	P	C	F
⠿Cheese Stick - Low Fat	sticks	59	8	0	3
⠿Beef Jerky	grams	104	14	9	1
⠿Almonds	g	124	4	4	10

Meal Total

286cal27P13C14F0fib

Food		Cal	P	C	F
⠿Cheese Stick - Low Fat	sticks	59	8	0	3
⠿Beef Jerky	grams	104	14	9	1
⠿Almonds	g	124	4	4	10

Meal Total

853cal55P48C49F6fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Sweet Potato (Grilled)	serving	149	2	24	5
⠿Cherry Tomatoes	grams	38	1	8	0
⠿Cucumber	g	15	1	3	0
⠿Primal Balsamic Vinaigrette	ml	340	0	10	33
⠿Spring Mix	oz	19	2	3	0

Meal Total

608cal61P55C16F5fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	263	53	0	6
⠿Jasmine Rice (Cooked)	grams	170	3	39	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Bell Pepper	g	31	1	6	0
⠿Olive Oil	g	90	0	0	10
⠿Salsa	grams	16	1	3	0

Meal Total

585cal55P53C17F17fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿H-E-B - White Corn Tortillas	tortilla	105	2	22	1
⠿Black Beans (Boiled)	grams	131	9	24	0
⠿Salsa	grams	20	1	4	0
⠿Sprouts Mexican Style Shredded Cheese	grams	71	4	1	6
⠿Greek Yogurt - Nonfat - Any Flavor	grams	28	4	3	0

Meal Total

698cal48P59C30F2fib

Food		Cal	P	C	F
⠿Pasta Whole Wheat - (Cooked)	grams	236	9	47	2
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Rao'S Marinara Sauce	grams	91	2	6	7
⠿Primal Balsamic Vinaigrette	ml	119	0	4	12
⠿Spring Mix	oz	19	2	3	0

Meal Total

664cal61P42C28F6fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	326	56	0	12
⠿Sweet Potato (Grilled)	serving	149	2	24	5
⠿Cherry Tomatoes	grams	38	1	8	0
⠿Cucumber	g	15	1	3	0
⠿Primal Balsamic Vinaigrette	ml	119	0	4	12
⠿Spring Mix	oz	19	2	3	0

📊 Macro target · ±10%

576–704cal54–66P50–61C18–22F

Macro target

Proteing≈ 54–66g

Carbsg≈ 50–61g

Fatg≈ 18–22g

Calories640≈ 576–704

Range

Meal Total

678cal52P41C34F10fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	226	46	0	5
⠿Sweet Potato (Grilled)	serving	149	2	24	5
⠿Green Beans	g	56	3	11	0
⠿Olive Oil	g	108	0	0	12
⠿Spring Mix	oz	19	2	3	0
⠿Primal Balsamic Vinaigrette	ml	119	0	4	12

Meal Total

229cal22P24C5F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 2%		g	165	21	10	5
⠿Blueberries		g	64	1	15	0

Meal Total

229cal22P24C5F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 2%		g	165	21	10	5
⠿Blueberries		g	64	1	15	0

Meal Total

229cal22P24C5F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 2%		g	165	21	10	5
⠿Blueberries		g	64	1	15	0

Meal Total

229cal22P24C5F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 2%		g	165	21	10	5
⠿Blueberries		g	64	1	15	0

Meal Total

229cal22P24C5F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 2%		g	165	21	10	5
⠿Blueberries		g	64	1	15	0

Meal Total

229cal22P24C5F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 2%		g	165	21	10	5
⠿Blueberries		g	64	1	15	0

Meal Total

229cal22P24C5F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 2%		g	165	21	10	5
⠿Blueberries		g	64	1	15	0