Stoic Physique — Meal Planner

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‹ Alex Joseph

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1769cal176P147C53F

1754cal177P149C50F

1767cal183P153C47F

1757cal183P146C49F

1761cal177P144C53F

1763cal175P133C59F

1769cal176P147C53F

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

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

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

104cal1P25C0F4fib

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

Meal Total

458cal53P48C6F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Blueberries, Frozen	g	68	1	15	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Ag1	scoop	32	2	6	0
⠿Creatine	grams	0	0	0	0

Meal Total

458cal53P48C6F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Blueberries, Frozen	g	68	1	15	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Ag1	scoop	32	2	6	0
⠿Creatine	grams	0	0	0	0

Meal Total

458cal53P48C6F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Blueberries, Frozen	g	68	1	15	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Ag1	scoop	32	2	6	0
⠿Creatine	grams	0	0	0	0

Meal Total

458cal53P48C6F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Blueberries, Frozen	g	68	1	15	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Ag1	scoop	32	2	6	0
⠿Creatine	grams	0	0	0	0

Meal Total

458cal53P48C6F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Blueberries, Frozen	g	68	1	15	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Ag1	scoop	32	2	6	0
⠿Creatine	grams	0	0	0	0

Meal Total

458cal53P48C6F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Blueberries, Frozen	g	68	1	15	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Ag1	scoop	32	2	6	0
⠿Creatine	grams	0	0	0	0

Meal Total

458cal53P48C6F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Blueberries, Frozen	g	68	1	15	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Ag1	scoop	32	2	6	0
⠿Creatine	grams	0	0	0	0

Meal Total

316cal40P12C12F5fib

Food		Cal	P	C	F
⠿Arugula	cup	14	2	2	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Roast Chicken	grams	261	36	2	12

Meal Total

316cal40P12C12F5fib

Food		Cal	P	C	F
⠿Arugula	cup	14	2	2	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Roast Chicken	grams	261	36	2	12

Meal Total

316cal40P12C12F5fib

Food		Cal	P	C	F
⠿Arugula	cup	14	2	2	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Roast Chicken	grams	261	36	2	12

Meal Total

316cal40P12C12F5fib

Food		Cal	P	C	F
⠿Arugula	cup	14	2	2	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Roast Chicken	grams	261	36	2	12

Meal Total

316cal40P12C12F5fib

Food		Cal	P	C	F
⠿Arugula	cup	14	2	2	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Roast Chicken	grams	261	36	2	12

Meal Total

316cal40P12C12F5fib

Food		Cal	P	C	F
⠿Arugula	cup	14	2	2	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Roast Chicken	grams	261	36	2	12

Meal Total

316cal40P12C12F5fib

Food		Cal	P	C	F
⠿Arugula	cup	14	2	2	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Roast Chicken	grams	261	36	2	12

Meal Total

747cal69P48C31F10fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15

Meal Total

732cal70P50C28F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	180	0	0	20

Meal Total

745cal76P54C25F8fib

Food		Cal	P	C	F
⠿Cod - Cooked (Oz)	oz	302	69	0	3
⠿Brown Rice, Cooked	g	221	5	46	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	180	0	0	20

Meal Total

735cal76P47C27F13fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Chickpeas (Canned)(Drained)	g	114	6	18	2
⠿Quinoa (Cooked)(Grams)	grams	118	4	21	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15

Meal Total

739cal70P45C31F8fib

Food		Cal	P	C	F
🍽 Salmon & - Air Fryer Potato Wedges
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Potatoes (Uncooked)	g	160	4	35	0
⠿Olive Oil	g	135	0	0	15
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0

Meal Total

741cal68P34C37F10fib

Food		Cal	P	C	F
🍽 Side Salad
⠿Whole Foods - Rotisserie Chicken	oz	509	61	0	29
⠿Quinoa (Cooked)(Grams)	grams	71	2	13	1
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	23	1	5	0
⠿Cucumber	g	11	0	2	0
⠿Red Onion (gm)	grams	16	0	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	54	0	0	6
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

747cal69P48C31F10fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15

Meal Total

144cal13P14C4F1fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	60	1	5	4
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

144cal13P14C4F1fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	60	1	5	4
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

144cal13P14C4F1fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	60	1	5	4
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

144cal13P14C4F1fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	60	1	5	4
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

144cal13P14C4F1fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	60	1	5	4
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

144cal13P14C4F1fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	60	1	5	4
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

144cal13P14C4F1fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	60	1	5	4
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0