Stoic Physique — Meal Planner

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‹ Jon Hawks

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1524cal172P119C40F

1515cal168P123C39F

1511cal169P103C47F

1499cal163P106C47F

1836cal145P161C68F

1945cal170P179C61F

1633cal153P136C53F

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

230cal27P17C6F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

230cal27P17C6F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

230cal27P17C6F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

261cal4P59C1F5fib

Food		Cal	P	C	F
⠿Mandarin Orange	medium	40	1	9	0
⠿Honey	g	66	0	17	0
⠿Rice Cakes (Your Choice Flavor)	Rice cake	147	2	33	1

Meal Total

40cal1P9C0F2fib

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

Meal Total

250cal32P17C6F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	96	22	2	0
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

230cal27P17C6F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

304cal42P25C4F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Dymatize Elite - Whey Protein	scoop	139	25	3	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

276cal38P22C4F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Dymatize Elite - Whey Protein	scoop	139	25	3	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

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

157cal13P24C1F3fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1
⠿Mandarin Orange		medium	80	2	18	0

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

497cal66P29C13F2fib

Food		Cal	P	C	F
🍽 J Hawk's Burrito
⠿Chicken Breast (cooked)(grams)	grams	274	54	0	6
⠿Non-Fat Cottage Cheese	grams	27	4	3	0
⠿Cream Cheese, Low Fat	g	25	1	1	2
⠿Shredded Parmesan Cheese	grams	17	2	0	1
⠿Mission - Carb Balance Tortillas - 45 Cals	tortilla	82	4	12	2
⠿White Rice (Cooked)	grams	51	1	12	0
⠿Sundried Tomatoes	grams	20	0	1	2
⠿Baby Spinach	grams	2	0	0	0
⠿Garlic	g	3	0	1	0

Meal Total

460cal59P29C12F2fib

Food		Cal	P	C	F
🍽 J Hawk's Burrito
⠿Chicken Breast (cooked)(grams)	grams	235	47	0	5
⠿Non-Fat Cottage Cheese	grams	27	4	3	0
⠿Cream Cheese, Low Fat	g	25	1	1	2
⠿Shredded Parmesan Cheese	grams	17	2	0	1
⠿Mission - Carb Balance Tortillas - 45 Cals	tortilla	82	4	12	2
⠿White Rice (Cooked)	grams	51	1	12	0
⠿Sundried Tomatoes	grams	20	0	1	2
⠿Baby Spinach	grams	2	0	0	0
⠿Garlic	g	3	0	1	0

Meal Total

537cal42P36C25F6fib

Food		Cal	P	C	F
🍽 Power Protein Avocado Bowl
⠿Avocado (Single)	medium (~150 g edible)	66	1	3	6
⠿Spinach (Gm)	g	12	1	2	0
⠿White Rice (Cooked)	grams	126	2	29	0
⠿93/7 - Lean Ground Turkey (Cooked)	oz	286	39	0	15
⠿Newman's Own Dressing - Light Balsamic Vinaigrette	grams	44	0	2	4

Meal Total

497cal42P26C25F5fib

Food		Cal	P	C	F
🍽 Power Protein Avocado Bowl
⠿Avocado (Single)	medium (~150 g edible)	66	1	3	6
⠿Spinach (Gm)	g	12	1	2	0
⠿White Rice (Cooked)	grams	82	1	19	0
⠿93/7 - Lean Ground Turkey (Cooked)	oz	286	39	0	15
⠿Newman's Own Dressing - Light Balsamic Vinaigrette	grams	44	0	2	4

Meal Total

441cal55P8C21F18fib

Food		Cal	P	C	F
🍽 Ground Beef Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	8	0	2	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

441cal55P8C21F18fib

Food		Cal	P	C	F
🍽 Ground Beef Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	8	0	2	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

513cal61P11C25F35fib

Food		Cal	P	C	F
🍽 Ground Beef Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	11	0	3	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

109cal9P16C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	56	8	6	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

109cal9P16C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	56	8	6	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

161cal16P22C1F3fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	100	15	10	0
⠿Fresh/Frozen Mixed Berries		grams	59	1	12	1

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

109cal9P16C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	56	8	6	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

109cal9P16C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	56	8	6	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

0cal0P0C0F0fib

Meal Total

421cal45P22C17F9fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	81	4	14	1
⠿Light Singles Cheese	slice	47	4	2	3
⠿Mixed Vegetables (Your Choice)	grams	30	2	6	0

Meal Total

429cal45P24C17F10fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	81	4	14	1
⠿Light Singles Cheese	slice	47	4	2	3
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

429cal45P24C17F10fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	81	4	14	1
⠿Light Singles Cheese	slice	47	4	2	3
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

546cal59P37C18F6fib

Food		Cal	P	C	F
🍽 Spicy Chicken Nuggets
⠿Pasta (Cooked)(gm)	grams	126	5	25	1
⠿Rao'S Marinara Sauce	grams	53	1	3	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Chicken Breast, Cooked	g	226	46	0	5
⠿Crushed Pork Belly	grams	77	1	0	8
⠿Egg White	g	17	4	0	0

Meal Total

646cal24P70C30F4fib

Food	Qty		Cal	P	C	F
⠿Medium Pizza (Varied Toppings)(Slices)		Slice	646	24	70	30

Meal Total

468cal54P18C20F20fib

Food		Cal	P	C	F
🍽 Chicken Vegetable Fajitas
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Boneless Skinless Chicken Breast (uncooked)	oz	249	46	0	7
⠿Extra Virgin Olive Oil	g	72	0	0	8
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Chili Powder	tsp	8	0	2	0
⠿Cumin Ground (Tsp)	tsp	5	0	1	0
⠿Lemon Juice	g	4	0	1	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Bell Pepper, Green	medium (~119 g)	14	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Cilantro Leaves	cup	2	0	1	0

Meal Total

445cal44P38C13F9fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	277	39	0	13
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

190cal14P29C2F2fib

Food		Cal	P	C	F
⠿Non-Fat Cottage Cheese	grams	80	12	8	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Monk Fruit Sweetener	grams	0	0	0	0
⠿Honey Maid Graham Crackers - Nabisco	grams	66	1	12	2
⠿Strawberries	g	36	1	8	0

Meal Total

210cal17P31C2F2fib

Food		Cal	P	C	F
⠿Non-Fat Cottage Cheese	grams	100	15	10	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Monk Fruit Sweetener	grams	0	0	0	0
⠿Honey Maid Graham Crackers - Nabisco	grams	66	1	12	2
⠿Strawberries	g	36	1	8	0

Meal Total

165cal16P23C1F1fib

Food		Cal	P	C	F
⠿Non-Fat Cottage Cheese	grams	100	15	10	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Monk Fruit Sweetener	grams	0	0	0	0
⠿Honey Maid Graham Crackers - Nabisco	grams	44	1	8	1
⠿Strawberries	g	18	0	4	0

Meal Total

56cal1P13C0F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	32	1	7	0
⠿Smucker'S Strawberry Sugar Free Jam		grams	24	0	6	0

Meal Total

129cal4P17C5F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	64	2	14	0
⠿Peanut Butter		grams	61	2	3	5

Meal Total

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3

Meal Total

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3