Stoic Physique — Meal Planner

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‹ Mike Ellsworth

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1802cal171P167C50F

1813cal173P161C53F

1807cal172P165C51F

1802cal172P166C50F

1805cal168P164C53F

1804cal175P159C52F

1804cal167P167C52F

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

440cal43P40C12F3fib

Food		Cal	P	C	F
⠿Chobani - Zero Added Sugar Vanilla Greek Yogurt	grams	188	26	12	4
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Granola	grams	71	2	10	3
⠿Chia Seeds (Gm)	grams	26	1	2	2
⠿Flaxseeds	grams	27	2	1	2

Meal Total

440cal43P40C12F3fib

Food		Cal	P	C	F
⠿Chobani - Zero Added Sugar Vanilla Greek Yogurt	grams	188	26	12	4
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Granola	grams	71	2	10	3
⠿Chia Seeds (Gm)	grams	26	1	2	2
⠿Flaxseeds	grams	27	2	1	2

Meal Total

440cal43P40C12F3fib

Food		Cal	P	C	F
⠿Chobani - Zero Added Sugar Vanilla Greek Yogurt	grams	188	26	12	4
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Granola	grams	71	2	10	3
⠿Chia Seeds (Gm)	grams	26	1	2	2
⠿Flaxseeds	grams	27	2	1	2

Meal Total

440cal43P40C12F3fib

Food		Cal	P	C	F
⠿Chobani - Zero Added Sugar Vanilla Greek Yogurt	grams	188	26	12	4
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Granola	grams	71	2	10	3
⠿Chia Seeds (Gm)	grams	26	1	2	2
⠿Flaxseeds	grams	27	2	1	2

Meal Total

440cal43P40C12F3fib

Food		Cal	P	C	F
⠿Chobani - Zero Added Sugar Vanilla Greek Yogurt	grams	188	26	12	4
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Granola	grams	71	2	10	3
⠿Chia Seeds (Gm)	grams	26	1	2	2
⠿Flaxseeds	grams	27	2	1	2

Meal Total

440cal43P40C12F3fib

Food		Cal	P	C	F
⠿Chobani - Zero Added Sugar Vanilla Greek Yogurt	grams	188	26	12	4
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Granola	grams	71	2	10	3
⠿Chia Seeds (Gm)	grams	26	1	2	2
⠿Flaxseeds	grams	27	2	1	2

Meal Total

440cal43P40C12F3fib

Food		Cal	P	C	F
⠿Chobani - Zero Added Sugar Vanilla Greek Yogurt	grams	188	26	12	4
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Granola	grams	71	2	10	3
⠿Chia Seeds (Gm)	grams	26	1	2	2
⠿Flaxseeds	grams	27	2	1	2

Meal Total

327cal37P29C7F0fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Mayonnaise, Low Fat	g	23	0	1	2

Meal Total

327cal37P29C7F0fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Mayonnaise, Low Fat	g	23	0	1	2

Meal Total

327cal37P29C7F0fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Mayonnaise, Low Fat	g	23	0	1	2

Meal Total

327cal37P29C7F0fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Mayonnaise, Low Fat	g	23	0	1	2

Meal Total

327cal37P29C7F0fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Mayonnaise, Low Fat	g	23	0	1	2

Meal Total

327cal37P29C7F0fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Mayonnaise, Low Fat	g	23	0	1	2

Meal Total

327cal37P29C7F0fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Mayonnaise, Low Fat	g	23	0	1	2

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

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

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

212cal20P15C8F3fib

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

Meal Total

711cal70P56C23F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	135	0	0	15

Meal Total

722cal72P50C26F11fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Kerrygold Butter	grams	106	0	0	12

Meal Total

716cal71P54C24F20fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	375	60	0	15
⠿Quinoa (Cooked)(Grams)	grams	236	8	42	4
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	45	0	0	5

Meal Total

711cal71P55C23F10fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Potatoes (gm)(Cooked)	grams	195	4	44	0
⠿Mixed Vegetables (Your Choice)	grams	56	3	11	0
⠿Olive Oil	g	135	0	0	15

Meal Total

714cal67P53C26F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

713cal74P48C25F10fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	446	69	0	19
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Kerrygold Butter	grams	57	0	0	6

Meal Total

713cal66P56C25F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	375	60	0	15
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	90	0	0	10