Stoic Physique — Meal Planner

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‹ Shawn Thundathil

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1782cal191P115C62F

1697cal196P91C61F

1805cal198P107C65F

1811cal193P163C43F

2060cal195P203C52F

1998cal239P130C58F

1607cal172P88C63F

Meal Total

157cal16P21C1F3fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

120cal15P15C0F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

141cal16P17C1F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

141cal16P17C1F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

141cal16P17C1F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

212cal20P15C8F3fib

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

Meal Total

120cal15P15C0F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

80cal2P18C0F3fib

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

Meal Total

507cal69P6C23F34fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Egg White	g	73	16	1	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8

Meal Total

556cal50P62C12F2fib

Food		Cal	P	C	F
🍽 Lime Chicken Tacos
⠿Boneless Skinless Chicken Breast (uncooked)	oz	187	35	0	5
⠿Seasonings	to taste	0	0	0	0
⠿Corn (canned)	grams	31	1	6	1
⠿Salsa	grams	34	2	7	0
⠿Medium Flour Tortilla	tortilla	278	8	48	6
⠿Kraft Fat Free Cheese	g	24	5	1	0

Meal Total

485cal70P4C21F17fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Egg White	g	73	16	1	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4

Meal Total

556cal50P62C12F2fib

Food		Cal	P	C	F
🍽 Lime Chicken Tacos
⠿Boneless Skinless Chicken Breast (uncooked)	oz	187	35	0	5
⠿Seasonings	to taste	0	0	0	0
⠿Corn (canned)	grams	31	1	6	1
⠿Salsa	grams	34	2	7	0
⠿Medium Flour Tortilla	tortilla	278	8	48	6
⠿Kraft Fat Free Cheese	g	24	5	1	0

Meal Total

91cal1P15C3F0fib

Food	Qty		Cal	P	C	F
⠿Drizzilicious- Rice Cakes		bag	91	1	15	3

Meal Total

485cal70P4C21F17fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Egg White	g	73	16	1	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4

Meal Total

556cal50P62C12F2fib

Food		Cal	P	C	F
🍽 Lime Chicken Tacos
⠿Boneless Skinless Chicken Breast (uncooked)	oz	187	35	0	5
⠿Seasonings	to taste	0	0	0	0
⠿Corn (canned)	grams	31	1	6	1
⠿Salsa	grams	34	2	7	0
⠿Medium Flour Tortilla	tortilla	278	8	48	6
⠿Kraft Fat Free Cheese	g	24	5	1	0

Meal Total

487cal60P46C7F0fib

Food	Qty		Cal	P	C	F
⠿Redcon - Mre Lite		scoop	260	48	8	4
⠿Quaker Protein Oats		packet	227	12	38	3

Meal Total

624cal71P67C8F25fib

Food		Cal	P	C	F
🍽 Grilled Chicken Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	157	11	28	0
⠿Sweet Corn, Frozen	g	26	1	5	0
⠿Salsa	grams	25	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	47	1	10	0
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Grilled Chicken (Oz)	oz	277	54	0	7

Meal Total

80cal2P18C0F3fib

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

Meal Total

487cal60P46C7F0fib

Food	Qty		Cal	P	C	F
⠿Redcon - Mre Lite		scoop	260	48	8	4
⠿Quaker Protein Oats		packet	227	12	38	3

Meal Total

718cal70P69C18F15fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Sweet Potato (Gm)(Uncooked)	grams	235	5	53	1
⠿Mixed Vegetables (Your Choice)	grams	68	3	14	0
⠿Olive Oil	g	90	0	0	10
⠿Seasonings	to taste	0	0	0	0
⠿Fat Free Plain Greek Yogurt	grams	34	6	3	0

Meal Total

40cal1P9C0F2fib

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

Meal Total

254cal27P23C6F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Thomas Bagel Thin	bagel	109	4	21	1
⠿Egg Whites	grams	72	17	2	0

Meal Total

130cal24P4C2F0fib

Food	Qty		Cal	P	C	F
⠿Redcon - Mre Lite		scoop	130	24	4	2

Meal Total

926cal112P70C22F8fib

Food		Cal	P	C	F
🍽 Chicken Bacon Ranch Pasta
⠿Turkey Bacon	slice	48	3	0	4
⠿Chicken Breast (Cooked)(OZ)	oz	287	57	0	7
⠿Rotini Chickpea Pasta By Banza	oz	317	17	53	5
⠿Non-Fat Cottage Cheese	grams	87	13	9	0
⠿Cheese - Reduced Fat - Your Choice	grams	124	16	0	7
⠿Ranch Powder	grams	28	1	6	0
⠿Fairlife - Fat Free Milk	ﬂ oz	31	5	2	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

40cal1P9C0F2fib

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

Meal Total

335cal27P23C15F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Thomas Bagel Thin	bagel	109	4	21	1
⠿Kraft Protein Cheese	Stick	153	17	1	9

Meal Total

153cal17P1C9F0fib

Food	Qty		Cal	P	C	F
⠿Kraft Protein Cheese		Stick	153	17	1	9

Meal Total

446cal51P29C14F4fib

Food		Cal	P	C	F
🍽 Grilled Chicken Guac Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿365 - Guacamole Single Serve (57Gm)	cup	50	1	3	4
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	34	0	1	3
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

482cal54P8C26F35fib

Food		Cal	P	C	F
🍽 Ground Turkey BBQ Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	0	0	0	0
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿Romaine/Cos Lettuce	g	16	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

536cal61P10C28F35fib

Food		Cal	P	C	F
🍽 Ground Turkey BBQ Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	11	0	3	0
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Romaine/Cos Lettuce	g	16	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

532cal61P9C28F35fib

Food		Cal	P	C	F
🍽 Ground Turkey BBQ Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	8	0	2	0
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Romaine/Cos Lettuce	g	16	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

559cal46P33C27F5fib

Food		Cal	P	C	F
🍽 Power Protein Guac Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿365 - Guacamole Single Serve (57Gm)	cup	100	1	6	8
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

634cal47P53C26F7fib

Food		Cal	P	C	F
🍽 Power Protein Guac Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿365 - Guacamole Single Serve (57Gm)	cup	100	1	6	8
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	51	0	2	5
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

436cal55P9C20F35fib

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	136	12	4	8
⠿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