Stoic Physique — Meal Planner

Loading…

‹ Ryan Kahan

📄 Client PDF

Days run left → right · scroll to see the full week

2108cal172P202C68F

2110cal171P199C70F

2111cal170P207C67F

2114cal173P207C66F

2109cal176P205C65F

2109cal177P231C53F

1964cal177P179C60F

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

447cal39P30C19F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Egg White	g	73	16	1	0
⠿Turkey Bacon	slice	96	6	0	8

Meal Total

447cal39P30C19F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Egg White	g	73	16	1	0
⠿Turkey Bacon	slice	96	6	0	8

Meal Total

447cal39P30C19F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Egg White	g	73	16	1	0
⠿Turkey Bacon	slice	96	6	0	8

Meal Total

447cal39P30C19F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Egg White	g	73	16	1	0
⠿Turkey Bacon	slice	96	6	0	8

Meal Total

447cal39P30C19F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Egg White	g	73	16	1	0
⠿Turkey Bacon	slice	96	6	0	8

Meal Total

447cal40P56C7F8fib

Food		Cal	P	C	F
⠿Daily Harvest Smoothie - Vanilla Bean	container (198g)	296	20	45	4
⠿Truvani - Protein Powder	scoop	127	20	5	3
⠿Fresh/Frozen Mixed Berries	grams	27	0	6	0

Meal Total

423cal40P50C7F7fib

Food	Qty		Cal	P	C	F
⠿Daily Harvest Smoothie - Vanilla Bean		container (198g)	296	20	45	4
⠿Truvani - Protein Powder		scoop	127	20	5	3

Meal Total

546cal53P52C14F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Seasonings	to taste	0	0	0	0
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

546cal53P52C14F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Seasonings	to taste	0	0	0	0
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

546cal53P52C14F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Seasonings	to taste	0	0	0	0
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

546cal53P52C14F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Seasonings	to taste	0	0	0	0
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

546cal53P52C14F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Seasonings	to taste	0	0	0	0
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

546cal55P50C14F9fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

546cal55P50C14F9fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

203cal11P24C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Dried Mango		grams	101	1	24	0

Meal Total

203cal11P24C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Dried Mango		grams	101	1	24	0

Meal Total

207cal11P25C7F4fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

207cal11P25C7F4fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

203cal11P24C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Dried Mango		grams	101	1	24	0

Meal Total

203cal11P24C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Dried Mango		grams	101	1	24	0

Meal Total

207cal11P25C7F4fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

689cal66P50C25F19fib

Food		Cal	P	C	F
🍽 Savory Beef & Quinoa Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Quinoa (Cooked)(Grams)	grams	236	8	42	4
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Baby Spinach	grams	10	1	1	0
⠿Olive Oil	g	45	0	0	5
⠿Seasonings	to taste	0	0	0	0

Meal Total

691cal65P47C27F5fib

Food		Cal	P	C	F
🍽 Korean Ground Bison Rice Bowl
⠿Ground Bison 93/7 (Cooked)	oz	403	59	0	19
⠿White Rice (Cooked)	grams	176	3	41	0
⠿Sesame Oil	g	45	0	0	5
⠿Garlic Clove	clove	5	0	1	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Ginger (Ground)(tsp)	tsp	4	0	1	0
⠿Crushed Red Pepper Flakes	tsp	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Green Onion	cup	10	1	2	0
⠿Sesame Seeds	g	34	1	1	3

Meal Total

688cal64P54C24F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	350	56	0	14
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	219	6	48	0
⠿Olive Oil	g	90	0	0	10
⠿Seasonings	to taste	0	0	0	0

Meal Total

691cal67P54C23F9fib

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	135	0	0	15
⠿Grilled Chicken (Oz)	oz	287	56	0	7

Meal Total

690cal70P53C22F17fib

Food		Cal	P	C	F
⠿99/1 Ground Turkey - Cooked	oz	254	58	0	2
⠿Olive Oil	g	90	0	0	10
🍽 Ground Turkey Taco Bowl
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	39	1	7	1
⠿Salsa	grams	26	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿Siete Grain Free Taco Shells	taco shells	136	1	15	8

Meal Total

690cal68P55C22F12fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Sweet Potato (Gm)(Uncooked)	grams	188	4	42	0
⠿Mixed Vegetables (Your Choice)	grams	56	3	11	0
⠿Olive Oil	g	135	0	0	15
⠿Seasonings	to taste	0	0	0	0
⠿Fat Free Plain Greek Yogurt	grams	28	5	2	0

Meal Total

677cal69P35C29F4fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
🍽 Grilled Steak Rice Bowl
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Bell Pepper, Green	medium (~119 g)	28	1	6	0
⠿Olive Oil	g	135	0	0	15
⠿Seasonings	to taste	0	0	0	0

Meal Total

111cal2P19C3F0fib

Food	Qty		Cal	P	C	F
⠿Lesser Evil - Popcorn		grams	114	2	19	3

Meal Total

111cal2P19C3F0fib

Food	Qty		Cal	P	C	F
⠿Lesser Evil - Popcorn		grams	114	2	19	3

Meal Total

111cal2P19C3F0fib

Food	Qty		Cal	P	C	F
⠿Lesser Evil - Popcorn		grams	114	2	19	3

Meal Total

111cal2P19C3F0fib

Food	Qty		Cal	P	C	F
⠿Lesser Evil - Popcorn		grams	114	2	19	3

Meal Total

111cal2P19C3F0fib

Food	Qty		Cal	P	C	F
⠿Lesser Evil - Popcorn		grams	114	2	19	3

Meal Total

111cal2P19C3F0fib

Food	Qty		Cal	P	C	F
⠿Lesser Evil - Popcorn		grams	114	2	19	3

Meal Total

111cal2P19C3F0fib

Food	Qty		Cal	P	C	F
⠿Lesser Evil - Popcorn		grams	114	2	19	3