Stoic Physique — Meal Planner

Meal Total

170cal18P2C10F0fib

Food	Qty		Cal	P	C	F
⠿1st Phorm Beef Stick		stick	170	18	2	10

Meal Total

202cal22P15C6F3fib

Food		Cal	P	C	F
⠿Truvani - Protein Powder	scoop	127	20	5	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	26	1	1	2

Meal Total

565cal62P23C25F38fib

Food		Cal	P	C	F
🍽 Ground Beef Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	11	0	3	0
⠿Mixed Fruit	grams	52	1	12	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

176cal30P5C4F3fib

Food	Qty		Cal	P	C	F
⠿Sunwarrior - Plant Protein Powder		scoops	176	30	5	4

Meal Total

198cal7P29C6F4fib

Food		Cal	P	C	F
🍽 Honey Garlic Salmon
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Salmon, Raw	g	10	1	0	1
⠿Olive Oil	g	45	0	0	5
⠿Salt and Pepper Blend	g	0	0	0	0
⠿Garlic Clove	clove	5	0	1	0
⠿Drinking Water	cups	0	0	0	0
⠿Soy Sauce, Low Sodium	g	24	4	2	0
⠿Honey	g	50	0	12	0
⠿Corn Starch	tsp	20	0	5	0
⠿Parsley (Dried)(Tbsp)	tbsp	0	0	0	0

Meal Total

66cal1P11C2F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1
⠿Light Whipped Cream (Tbsp)		tbsp	13	0	1	1

Meal Total

165cal17P22C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

571cal58P51C15F9fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Fruit	grams	52	1	12	0
⠿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
⠿Olive Oil	g	72	0	0	8
⠿Grilled Chicken (Oz)	oz	246	48	0	6

Meal Total

179cal11P27C3F5fib

Food	Qty		Cal	P	C	F
⠿Nugo - Protein Bar		bar	179	11	27	3

Meal Total

582cal66P30C22F12fib

Food		Cal	P	C	F
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	162	8	28	2
⠿93/7 Ground Beef (Raw)	oz	410	58	0	20
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	2	0	0	0
⠿Tomato (Slices)	Slice (~20gm)	5	0	1	0
⠿Onion (Gm)	g	2	0	1	0

Meal Total

162cal21P6C6F1fib

Food	Qty		Cal	P	C	F
⠿Truvani - Protein Powder		scoop	127	20	5	3
⠿Almond Milk, Unsweetened (FLOZ)		fl oz	35	1	1	3

Meal Total

40cal1P9C0F2fib

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

Meal Total

259cal36P22C3F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿1St Phorm - Protein Powder	scoop	118	23	2	2
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

477cal53P28C17F40fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	8	0	2	0
⠿Mixed Fruit	grams	78	2	18	0
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿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

Meal Total

179cal11P27C3F5fib

Food	Qty		Cal	P	C	F
⠿Nugo - Protein Bar		bar	179	11	27	3

Meal Total

598cal60P58C14F10fib

Food		Cal	P	C	F
🍽 Air Fryer Potato Wedges
⠿Chicken Breast, Cooked	g	256	52	0	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Potatoes (Uncooked)	g	219	6	48	0
⠿Olive Oil	g	72	0	0	8
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0

Meal Total

58cal0P10C2F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0
⠿Light Whipped Cream (Tbsp)		tbsp	26	0	2	2

Meal Total

40cal1P9C0F2fib

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

Meal Total

333cal36P36C5F5fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	135	4	24	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0
⠿1St Phorm - Protein Powder	scoop	118	23	2	2
⠿Drinking Water	cups	0	0	0	0

Meal Total

498cal50P25C22F39fib

Food		Cal	P	C	F
🍽 Ground Beef Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	11	0	3	0
⠿Mixed Fruit	grams	52	1	12	0
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿93/7 Lean Ground Beef (Cooked)	oz	184	28	0	8

Meal Total

96cal10P14C0F2fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	67	10	7	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

520cal49P45C16F6fib

Food		Cal	P	C	F
🍽 Salmon Stir Fry
⠿Jasmine Rice (Cooked)	grams	113	2	26	0
⠿Onion (Gm)	g	22	1	5	0
⠿Bell Pepper	g	16	1	3	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	45	0	0	5
⠿Salmon (Cooked)	oz	250	40	0	10
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

84cal12P9C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

40cal1P9C0F2fib

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

Meal Total

251cal32P15C7F6fib

Food		Cal	P	C	F
⠿Sunwarrior - Plant Protein Powder	scoops	176	30	5	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3

Meal Total

524cal50P54C12F12fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Mixed Fruit	grams	52	1	12	0
⠿Grilled Chicken (Oz)	oz	226	44	0	6
⠿Sweet Potato (Gm)(Uncooked)	grams	141	3	32	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	54	0	0	6
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lemon Juice	g	1	0	0	0

Meal Total

118cal23P2C2F0fib

Food	Qty		Cal	P	C	F
⠿1St Phorm - Protein Powder		scoop	118	23	2	2

Meal Total

713cal54P68C25F10fib

Food		Cal	P	C	F
🍽 Ground Beef Stir Fry
⠿White Rice (Cooked)	grams	189	3	44	0
⠿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	108	0	0	12
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

40cal1P9C0F2fib

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

Meal Total

280cal32P20C8F7fib

Food		Cal	P	C	F
⠿Sunwarrior - Plant Protein Powder	scoops	176	30	5	4
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3

Meal Total

739cal55P105C11F24fib

Food		Cal	P	C	F
🍽 Teriyaki Chicken Bowl
⠿Mixed Fruit	grams	104	2	24	0
⠿Grilled Chicken (Oz)	oz	226	44	0	6
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Zucchini (Gm)	grams	16	2	2	0
⠿Baby Carrots	grams	42	1	9	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Honey	g	26	0	7	0
⠿Garlic	g	12	1	3	0
⠿Ginger (Ground)(tsp)	tsp	7	0	1	0
⠿Sesame Oil (Tsp)	tsp	45	0	0	5

Meal Total

222cal25P26C2F6fib

Food	Qty		Cal	P	C	F
⠿1St Phorm - Protein Powder		scoop	118	23	2	2
⠿Mixed Fruit		grams	104	2	24	0

Meal Total

501cal53P16C25F6fib

Food		Cal	P	C	F
🍽 Ground Beef Avocado Salad
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

138cal2P10C10F0fib

Food	Qty		Cal	P	C	F
⠿excellence 70% cacoa dark chocolate by lindt		square	112	2	8	8
⠿Light Whipped Cream (Tbsp)		tbsp	26	0	2	2

Meal Total

40cal1P9C0F2fib

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

Meal Total

365cal30P50C5F7fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿1St Phorm - Protein Powder	scoop	59	12	1	1
⠿Oatmeal (Dry)	grams	175	6	30	3

Meal Total

588cal48P54C20F10fib

Food		Cal	P	C	F
🍽 Ground Beef Rice Bowl
⠿Mixed Fruit	grams	62	1	14	0
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	126	2	29	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

Meal Total

185cal21P23C1F2fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	133	20	13	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

431cal55P19C15F6fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿Onion (Gm)	g	22	1	5	0
⠿Bell Pepper	g	16	1	3	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	72	0	0	8
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

79cal1P12C3F2fib

Food	Qty		Cal	P	C	F
⠿Light Whipped Cream (Tbsp)		tbsp	26	0	2	2
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1