Stoic Physique — Meal Planner

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‹ Rich Garcia

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2110cal186P202C62F

2001cal179P193C57F

2134cal184P201C66F

2061cal185P184C65F

2150cal188P201C66F

1989cal190P170C61F

Meal Total

700cal64P48C28F9fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Brown Rice, Cooked	g	166	4	35	1
⠿Brazil Nut	nuts	107	2	2	11
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

815cal66P77C27F2fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Brown Rice (Cooked)(Fr)	grams	370	9	76	4
⠿Brazil Nut	nuts	71	1	1	7

Meal Total

801cal62P82C25F14fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Brown Rice, Cooked	g	166	4	35	1
⠿Black Beans	g	143	8	26	1
⠿Salsa	grams	34	2	7	0
⠿Taco Seasoning Mix (40% Less Sodium)	grams	53	0	13	0
⠿Brazil Nut	nuts	71	1	1	7

Meal Total

769cal60P76C25F12fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Brown Rice, Cooked	g	166	4	35	1
⠿Black Beans	g	114	7	21	1
⠿Salsa	grams	34	2	7	0
⠿Taco Seasoning Mix (40% Less Sodium)	grams	53	0	13	0
⠿Brazil Nut	nuts	71	1	1	7

Meal Total

754cal61P78C22F14fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Brown Rice, Cooked	g	166	4	35	1
⠿Black Beans	g	143	8	26	1
⠿Salsa	grams	34	2	7	0
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Brazil Nut	nuts	36	1	1	4

Meal Total

411cal43P53C3F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Norcal Classic Whey	scoop	110	21	2	2
⠿Blueberries	g	160	2	36	1

Meal Total

208cal10P24C8F3fib

Food	Qty		Cal	P	C	F
⠿Kodiak Cakes - Crunchy Granola Bar		serving	208	10	24	8

Meal Total

101cal14P9C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1

Meal Total

286cal38P29C2F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Norcal Classic Whey	scoop	110	21	2	2
⠿Blueberries	g	64	1	15	0

Meal Total

77cal11P6C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1

Meal Total

208cal10P24C8F3fib

Food	Qty		Cal	P	C	F
⠿Kodiak Cakes - Crunchy Granola Bar		serving	208	10	24	8

Meal Total

327cal35P40C3F5fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Norcal Classic Whey	scoop	110	21	2	2
⠿Blueberries	g	128	2	29	1

Meal Total

212cal20P15C8F3fib

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

Meal Total

208cal10P24C8F3fib

Food	Qty		Cal	P	C	F
⠿Kodiak Cakes - Crunchy Granola Bar		serving	208	10	24	8

Meal Total

286cal38P29C2F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Norcal Classic Whey	scoop	110	21	2	2
⠿Blueberries	g	64	1	15	0

Meal Total

212cal20P15C8F3fib

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

Meal Total

208cal10P24C8F3fib

Food	Qty		Cal	P	C	F
⠿Kodiak Cakes - Crunchy Granola Bar		serving	208	10	24	8

Meal Total

355cal39P43C3F5fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Norcal Classic Whey	scoop	110	21	2	2
⠿Blueberries	g	128	2	29	1

Meal Total

212cal20P15C8F3fib

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

Meal Total

208cal10P24C8F3fib

Food	Qty		Cal	P	C	F
⠿Kodiak Cakes - Crunchy Granola Bar		serving	208	10	24	8

Meal Total

355cal39P43C3F5fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Norcal Classic Whey	scoop	110	21	2	2
⠿Blueberries	g	128	2	29	1

Meal Total

212cal20P15C8F3fib

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

Meal Total

724cal63P46C32F12fib

Food		Cal	P	C	F
🍽 Korean Quinoa Bowl
⠿93/7 - Lean Ground Turkey (Raw)	oz	390	53	0	20
⠿Quinoa (Cooked)(Grams)	grams	177	6	32	3
⠿Sesame Oil	g	72	0	0	8
⠿Garlic Clove	clove	5	0	1	0
⠿Honey	g	33	0	8	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	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	7	0	0	1

Meal Total

101cal14P9C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1

Meal Total

355cal39P43C3F5fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Norcal Classic Whey	scoop	110	21	2	2
⠿Blueberries	g	128	2	29	1

Meal Total

212cal20P15C8F3fib

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

Meal Total

724cal63P46C32F12fib

Food		Cal	P	C	F
🍽 Korean Quinoa Bowl
⠿93/7 - Lean Ground Turkey (Raw)	oz	390	53	0	20
⠿Quinoa (Cooked)(Grams)	grams	177	6	32	3
⠿Sesame Oil	g	72	0	0	8
⠿Garlic Clove	clove	5	0	1	0
⠿Honey	g	33	0	8	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	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	7	0	0	1

Meal Total

101cal14P9C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1

Meal Total

690cal55P68C22F10fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (Gm)(Uncooked)	grams	281	6	63	1
⠿Olive Oil	g	135	0	0	15
⠿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

615cal54P57C19F9fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (Gm)(Uncooked)	grams	235	5	53	1
⠿Olive Oil	g	108	0	0	12
⠿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

586cal57P40C22F15fib

Food		Cal	P	C	F
🍽 Savory Beef & Quinoa Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Quinoa (Cooked)(Grams)	grams	177	6	32	3
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Baby Spinach	grams	8	1	1	0
⠿Olive Oil	g	45	0	0	5
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

586cal57P40C22F15fib

Food		Cal	P	C	F
🍽 Savory Beef & Quinoa Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Quinoa (Cooked)(Grams)	grams	177	6	32	3
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Baby Spinach	grams	8	1	1	0
⠿Olive Oil	g	45	0	0	5
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

621cal58P41C25F19fib

Food		Cal	P	C	F
🍽 Savory Beef & Quinoa Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Quinoa (Cooked)(Grams)	grams	177	6	32	3
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Baby Spinach	grams	16	2	2	0
⠿Olive Oil	g	72	0	0	8
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

597cal54P57C17F9fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (Gm)(Uncooked)	grams	235	5	53	1
⠿Olive Oil	g	90	0	0	10
⠿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

597cal54P57C17F9fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (Gm)(Uncooked)	grams	235	5	53	1
⠿Olive Oil	g	90	0	0	10
⠿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