Stoic Physique — Meal Planner

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‹ Ryan Carmichael

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2007cal192P195C51F

2004cal185P181C60F

2009cal189P185C57F

2006cal182P171C66F

2544cal206P286C64F

2008cal194P182C56F

1997cal194P177C57F

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

545cal48P50C17F7fib

Food		Cal	P	C	F
⠿Oats	g (dry)	153	5	27	3
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Fresh/Frozen Mixed Berries	grams	59	1	12	1
⠿Peanut Butter	grams	153	6	6	12

Meal Total

542cal41P36C26F9fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	96	22	2	0
⠿Turkey Bacon	slice	96	6	0	8
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Bagel Thin	bagel thin	141	6	28	1

Meal Total

545cal48P50C17F7fib

Food		Cal	P	C	F
⠿Oats	g (dry)	153	5	27	3
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Peanut Butter	grams	153	6	6	12
⠿Fresh/Frozen Mixed Berries	grams	59	1	12	1

Meal Total

542cal41P36C26F9fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	96	22	2	0
⠿Turkey Bacon	slice	96	6	0	8
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Bagel Thin	bagel thin	141	6	28	1

Meal Total

710cal52P76C22F11fib

Food		Cal	P	C	F
⠿Oats	g (dry)	229	8	41	4
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Peanut Butter	grams	183	7	8	14
⠿Fresh/Frozen Mixed Berries	grams	112	1	24	1

Meal Total

533cal50P36C21F7fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	183	36	5	2
⠿A2/A2 - 2% Milk	ml	125	8	12	5
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Butter (gm)	grams	164	6	6	13

Meal Total

533cal50P36C21F7fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	183	36	5	2
⠿A2/A2 - 2% Milk	ml	125	8	12	5
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Butter (gm)	grams	164	6	6	13

Meal Total

563cal58P49C15F1fib

Food		Cal	P	C	F
⠿Ground Turkey - 95/5 - Cooked	oz	219	35	0	9
⠿Mission - Carb Balance Tortillas - 45 Cals	tortilla	164	8	24	4
⠿Cottage Cheese 1%	grams	104	14	7	2
⠿Grapes	g	77	1	18	0

Meal Total

563cal58P49C15F1fib

Food		Cal	P	C	F
⠿Ground Turkey - 95/5 - Cooked	oz	219	35	0	9
⠿Mission - Carb Balance Tortillas - 45 Cals	tortilla	164	8	24	4
⠿Cottage Cheese 1%	grams	104	14	7	2
⠿Grapes	g	77	1	18	0

Meal Total

571cal63P46C15F1fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿BBQ Sauce	grams	70	0	18	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Mission - Carb Balance Tortillas - 45 Cals	tortilla	164	8	24	4

Meal Total

571cal63P46C15F1fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿BBQ Sauce	grams	70	0	18	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Mission - Carb Balance Tortillas - 45 Cals	tortilla	164	8	24	4

Meal Total

568cal64P51C12F13fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Dave's Killer Bread - Thin Sliced	slice	276	12	48	4
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Cheese - Reduced Fat - Your Choice	grams	28	4	0	2

Meal Total

568cal64P51C12F13fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Dave's Killer Bread - Thin Sliced	slice	276	12	48	4
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Cheese - Reduced Fat - Your Choice	grams	28	4	0	2

Meal Total

568cal64P51C12F13fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Dave's Killer Bread - Thin Sliced	slice	276	12	48	4
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Cheese - Reduced Fat - Your Choice	grams	28	4	0	2

Meal Total

181cal17P26C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

181cal17P26C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

181cal17P26C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

181cal17P26C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

221cal17P36C1F5fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	112	1	24	1

Meal Total

181cal17P26C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

181cal17P26C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

606cal68P43C18F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

606cal68P43C18F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

600cal60P36C24F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Sweet Potato (cooked)(Gm)	g	123	2	28	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Kerrygold Butter	grams	71	0	0	8

Meal Total

600cal60P36C24F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Sweet Potato (cooked)(Gm)	g	123	2	28	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Kerrygold Butter	grams	71	0	0	8

Meal Total

933cal72P96C29F15fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	345	53	0	15
⠿Pasta (Cooked)(gm)	grams	377	14	74	2
⠿Tomato Pasta Sauce (Red)	grams	68	2	12	1
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	90	0	0	10

Meal Total

614cal62P42C22F4fib

Food		Cal	P	C	F
🍽 Teriyaki Chicken Bowl
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿White Rice (Cooked)	grams	113	2	26	0
⠿Zucchini (Gm)	grams	13	2	2	0
⠿Baby Carrots	grams	42	1	9	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Garlic	g	12	1	3	0
⠿Ginger (Ground)(tsp)	tsp	7	0	1	0
⠿Olive Oil	g	135	0	0	15

Meal Total

603cal62P37C23F3fib

Food		Cal	P	C	F
🍽 Korean Ground Beef Rice Bowl
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Sesame Oil	g	45	0	0	5
⠿Garlic Clove	clove	5	0	1	0
⠿Honey	g	26	0	7	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	20	1	0	2
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16