Stoic Physique — Meal Planner

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‹ Craig Parkin

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1634cal164P132C50F

1564cal161P158C32F

1599cal167P127C47F

1587cal149P151C43F

1784cal162P185C44F

1569cal161P112C53F

1533cal163P110C49F

Meal Total

357cal37P23C13F5fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	96	22	2	0
⠿Sautéed Spinach	grams	24	2	1	2
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

357cal37P23C13F5fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	96	22	2	0
⠿Sautéed Spinach	grams	24	2	1	2
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

315cal33P21C11F10fib

Food		Cal	P	C	F
🍽 Craig Breakfast Smoothie
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Banana	g	49	1	11	0
⠿Blueberries	g	16	0	4	0
⠿Peanut Butter	grams	61	2	3	5
⠿Dark Chocolate, 70%-85% Cacao	g	30	0	2	2
⠿Ancient Nutrition - Bone Broth Collagen Protein	scoop	112	28	0	0

Meal Total

309cal20P28C13F8fib

Food		Cal	P	C	F
🍽 Craig Breakfast Smoothie
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Banana	g	49	1	11	0
⠿Blueberries	g	35	0	8	0
⠿Peanut Butter	grams	61	2	3	5
⠿Dark Chocolate, 70%-85% Cacao	g	60	1	5	4
⠿Ancient Nutrition - Bone Broth Collagen Protein	scoop	56	14	0	0

Meal Total

391cal35P29C15F11fib

Food		Cal	P	C	F
🍽 Craig Breakfast Smoothie
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Banana	g	49	1	11	0
⠿Blueberries	g	35	0	8	0
⠿Peanut Butter	grams	91	3	4	7
⠿Dark Chocolate, 70%-85% Cacao	g	60	1	5	4
⠿Ancient Nutrition - Bone Broth Collagen Protein	scoop	112	28	0	0

Meal Total

366cal37P14C18F54fib

Food		Cal	P	C	F
🍽 Breakast Burrito - Low Carb Wrap
⠿Mission Foods - Carb Balance Flour Tortillas	serving	204	18	6	12
⠿Egg White	g	48	11	1	0
⠿Egg (Large)	egg	75	6	1	5
⠿Mixed Vegetables (Your Choice)	grams	30	2	6	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

298cal31P12C14F37fib

Food		Cal	P	C	F
🍽 Breakast Burrito - Low Carb Wrap
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	48	11	1	0
⠿Egg (Large)	egg	75	6	1	5
⠿Mixed Vegetables (Your Choice)	grams	30	2	6	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

453cal44P58C5F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Sweet & Spicy Chicken		serving	453	44	58	5

Meal Total

212cal20P15C8F3fib

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

Meal Total

460cal34P27C24F6fib

Food		Cal	P	C	F
🍽 Air-Fried Salmon Power Bowl
⠿Salmon, Raw	g	303	31	0	20
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Baby Spinach	grams	8	1	1	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Sesame Seeds	g	34	1	1	3
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Primal Balsamic Vinaigrette	ml	3	0	0	0

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal28P0C0F6fib

Food	Qty		Cal	P	C	F
⠿Ancient Nutrition - Bone Broth Collagen Protein		scoop	112	28	0	0

Meal Total

429cal39P57C5F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Jay Cutler Signature		serving	429	39	57	5

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

450cal55P26C14F3fib

Food		Cal	P	C	F
🍽 Lemon Garlic Cod with Roasted Potatoes
⠿Cod - Cooked (Oz)	oz	226	52	0	2
⠿Roasted Purple Potatoes	grams	112	2	17	4
⠿Baby Carrots	grams	25	1	6	0
⠿Olive Oil	g	72	0	0	8
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Parsley (Dried)(Tbsp)	tbsp	0	0	0	0

Meal Total

40cal1P9C0F2fib

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

Meal Total

477cal40P50C13F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Mongolian Beef		serving	477	40	50	13

Meal Total

212cal20P15C8F3fib

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

Meal Total

555cal73P32C15F3fib

Food		Cal	P	C	F
🍽 Lemon Garlic Cod with Roasted Potatoes
⠿Cod - Cooked (Oz)	oz	302	69	0	3
⠿Roasted Purple Potatoes	grams	112	2	17	4
⠿Baby Carrots	grams	51	1	11	0
⠿Olive Oil	g	72	0	0	8
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Parsley (Dried)(Tbsp)	tbsp	0	0	0	0

Meal Total

112cal1P27C0F3fib

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

Meal Total

40cal1P9C0F2fib

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

Meal Total

427cal39P52C7F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Coco Ground Chicken		serving	427	39	52	7

Meal Total

212cal20P15C8F3fib

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

Meal Total

431cal67P16C11F4fib

Food		Cal	P	C	F
🍽 Shrimp Stir Fry
⠿Onion (Gm)	g	22	1	5	0
⠿Bell Pepper	g	16	1	3	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	21	1	3	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Shrimp (Cooked)	oz	330	60	0	10

Meal Total

56cal1P4C4F0fib

Food	Qty		Cal	P	C	F
⠿excellence 70% cacoa dark chocolate by lindt		square	56	1	4	4

Meal Total

168cal15P27C0F6fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Ancient Nutrition - Bone Broth Collagen Protein		scoop	56	14	0	0

Meal Total

96cal15P9C0F5fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0
⠿Ancient Nutrition - Bone Broth Collagen Protein		scoop	56	14	0	0

Meal Total

487cal43P54C11F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Coco Steak & Rice		serving	487	43	54	11

Meal Total

212cal20P15C8F3fib

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

Meal Total

430cal34P51C10F8fib

Food		Cal	P	C	F
⠿Kevin's Butter Chicken	grams	227	29	6	10
⠿Mixed Vegetables (Your Choice)	grams	50	3	10	0
⠿White Rice (Cooked)	grams	151	2	35	0

Meal Total

60cal1P14C0F2fib

Food	Qty		Cal	P	C	F
⠿Blueberries		g	61	1	14	0

Meal Total

339cal37P32C7F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Shredded Buffalo		serving	339	37	32	7

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

648cal75P42C20F5fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Rao'S Marinara Sauce	grams	76	2	5	6
⠿Mixed Vegetables (Your Choice)	grams	30	2	6	0

Meal Total

53cal1P10C1F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

48cal1P11C0F2fib

Food	Qty		Cal	P	C	F
⠿Blueberries		g	48	1	11	0

Meal Total

329cal43P28C5F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Honey Mustard Chicken		serving	329	43	28	5

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

702cal77P49C22F5fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Rao'S Marinara Sauce	grams	91	2	6	7
⠿Mixed Vegetables (Your Choice)	grams	30	2	6	0

Meal Total

53cal1P10C1F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

112cal28P0C0F6fib

Food	Qty		Cal	P	C	F
⠿Ancient Nutrition - Bone Broth Collagen Protein		scoop	112	28	0	0