Stoic Physique — Meal Planner

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2146cal185P203C66F

1933cal151P240C41F

2028cal174P189C64F

Meal Total

164cal2P39C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿honey		g	66	0	17	0

Meal Total

362cal31P46C6F7fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	195	6	34	4
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

164cal2P39C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿honey		g	66	0	17	0

Meal Total

362cal31P46C6F7fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	195	6	34	4
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

112cal1P27C0F3fib

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

Meal Total

481cal39P52C13F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿egg white	g	73	16	1	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Sourdough Bread	slice (40gm)	218	8	42	2

Meal Total

112cal1P27C0F3fib

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

Meal Total

481cal39P52C13F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿egg white	g	73	16	1	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Sourdough Bread	slice (40gm)	218	8	42	2

Meal Total

112cal1P27C0F3fib

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

Meal Total

481cal39P52C13F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿egg white	g	73	16	1	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Sourdough Bread	slice (40gm)	218	8	42	2

Meal Total

336cal18P57C4F6fib

Food		Cal	P	C	F
⠿Kodiak Cakes - Flapjack And Waffle Mix	grams	280	18	44	4
⠿Lakanto - Sugarfree Maple Syrup	ml	32	0	8	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

336cal18P57C4F6fib

Food		Cal	P	C	F
⠿Kodiak Cakes - Flapjack And Waffle Mix	grams	280	18	44	4
⠿Lakanto - Sugarfree Maple Syrup	ml	32	0	8	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

104cal1P25C0F4fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

80cal2P18C0F3fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	80	2	18	0

Meal Total

80cal2P18C0F3fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	80	2	18	0

Meal Total

80cal2P18C0F3fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	80	2	18	0

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

568cal69P28C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

568cal69P28C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

330cal42P27C6F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

330cal42P27C6F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

330cal42P27C6F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

637cal60P16C37F6fib

Food		Cal	P	C	F
🍽 Ground Beef Avocado Salad
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	90	0	0	10
⠿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

637cal60P16C37F6fib

Food		Cal	P	C	F
🍽 Ground Beef Avocado Salad
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	90	0	0	10
⠿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

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

134cal5P15C6F6fib

Food	Qty		Cal	P	C	F
⠿Hummus		g	88	3	7	6
⠿Mixed Vegetables (Your Choice)		grams	40	2	8	0

Meal Total

134cal5P15C6F6fib

Food	Qty		Cal	P	C	F
⠿Hummus		g	88	3	7	6
⠿Mixed Vegetables (Your Choice)		grams	40	2	8	0

Meal Total

134cal5P15C6F6fib

Food	Qty		Cal	P	C	F
⠿Hummus		g	88	3	7	6
⠿Mixed Vegetables (Your Choice)		grams	40	2	8	0

Meal Total

104cal1P25C0F4fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

680cal61P46C28F4fib

Food		Cal	P	C	F
🍽 Salmon Power Bowl
⠿Olive Oil	g	72	0	0	8
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Sesame Seeds	g	34	1	1	3
⠿Poppy Seed	grams	26	1	1	2
⠿Spinach (Gm)	g	17	2	2	0
⠿Chickpeas (Canned)(Drained)	g	72	4	11	1
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Orzo (Cooked)	grams	154	6	31	1

Meal Total

680cal61P46C28F4fib

Food		Cal	P	C	F
🍽 Salmon Power Bowl
⠿Olive Oil	g	72	0	0	8
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Sesame Seeds	g	34	1	1	3
⠿Poppy Seed	grams	26	1	1	2
⠿Spinach (Gm)	g	17	2	2	0
⠿Chickpeas (Canned)(Drained)	g	72	4	11	1
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Orzo (Cooked)	grams	154	6	31	1

Meal Total

616cal48P79C12F17fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	46	1	9	1
⠿Salsa	grams	34	2	7	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
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

616cal48P79C12F17fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	46	1	9	1
⠿Salsa	grams	34	2	7	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
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

616cal48P79C12F17fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	46	1	9	1
⠿Salsa	grams	34	2	7	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
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

619cal60P61C15F10fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	158	3	36	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	72	0	0	8
⠿Grilled Chicken (Oz)	oz	246	48	0	6

Meal Total

619cal60P61C15F10fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	158	3	36	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	72	0	0	8
⠿Grilled Chicken (Oz)	oz	246	48	0	6

Meal Total

56cal1P4C4F0fib

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

Meal Total

56cal1P4C4F0fib

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

Meal Total

180cal14P22C4F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Granola		grams	95	2	13	4

Meal Total

180cal14P22C4F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Granola		grams	95	2	13	4

Meal Total

180cal14P22C4F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Granola		grams	95	2	13	4

Meal Total

120cal15P15C0F1fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	100	15	10	0
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

120cal15P15C0F1fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	100	15	10	0
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0