Stoic Physique — Meal Planner

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‹ Jonathan David

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2048cal185P183C64F

2025cal181P188C61F

2048cal180P188C64F

2052cal188P181C64F

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

391cal38P35C11F4fib

Food		Cal	P	C	F
⠿Kachava - Protein Powder	scoop	351	38	30	9
⠿Coffee Creamer	tablespoons	38	0	5	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

391cal38P35C11F4fib

Food		Cal	P	C	F
⠿Kachava - Protein Powder	scoop	351	38	30	9
⠿Coffee Creamer	tablespoons	38	0	5	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

391cal38P35C11F4fib

Food		Cal	P	C	F
⠿Kachava - Protein Powder	scoop	351	38	30	9
⠿Coffee Creamer	tablespoons	38	0	5	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

391cal38P35C11F4fib

Food		Cal	P	C	F
⠿Kachava - Protein Powder	scoop	351	38	30	9
⠿Coffee Creamer	tablespoons	38	0	5	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

391cal38P35C11F4fib

Food		Cal	P	C	F
⠿Kachava - Protein Powder	scoop	351	38	30	9
⠿Coffee Creamer	tablespoons	38	0	5	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

395cal40P34C11F3fib

Food		Cal	P	C	F
⠿Egg White	g	86	20	1	0
⠿Turkey Sausage Links	link	176	17	3	11
⠿Potatoes (gm)(Cooked)	grams	134	3	30	0

Meal Total

395cal40P34C11F3fib

Food		Cal	P	C	F
⠿Egg White	g	86	20	1	0
⠿Turkey Sausage Links	link	176	17	3	11
⠿Potatoes (gm)(Cooked)	grams	134	3	30	0

Meal Total

610cal57P46C22F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Tortilla Wrap, Whole Wheat	wrap	193	6	33	4
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

610cal57P46C22F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Tortilla Wrap, Whole Wheat	wrap	193	6	33	4
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

600cal50P46C24F8fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	243	41	0	9
⠿Tortilla Wrap, Whole Wheat	wrap	193	6	33	4
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

600cal50P46C24F8fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	243	41	0	9
⠿Tortilla Wrap, Whole Wheat	wrap	193	6	33	4
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

597cal54P48C21F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15

Meal Total

610cal57P46C22F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Tortilla Wrap, Whole Wheat	wrap	193	6	33	4
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

610cal57P46C22F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Tortilla Wrap, Whole Wheat	wrap	193	6	33	4
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

204cal22P20C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

204cal22P20C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

201cal20P19C5F4fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

201cal20P19C5F4fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

189cal20P16C5F3fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

204cal22P20C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

204cal22P20C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

639cal62P37C27F6fib

Food		Cal	P	C	F
🍽 Sweet Potato Fries
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Sweet Potato (Gm)(Uncooked)	grams	150	3	34	0
⠿Olive Oil	g	135	0	0	15
⠿Salt	tsp	0	0	0	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Black Pepper (tsp)	tsp	5	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0

Meal Total

639cal62P37C27F6fib

Food		Cal	P	C	F
🍽 Sweet Potato Fries
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Sweet Potato (Gm)(Uncooked)	grams	150	3	34	0
⠿Olive Oil	g	135	0	0	15
⠿Salt	tsp	0	0	0	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Black Pepper (tsp)	tsp	5	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0

Meal Total

629cal67P43C21F8fib

Food		Cal	P	C	F
🍽 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	108	0	0	12
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Brown Rice, Cooked	g	89	2	19	1

Meal Total

629cal67P43C21F8fib

Food		Cal	P	C	F
🍽 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	108	0	0	12
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Brown Rice, Cooked	g	89	2	19	1

Meal Total

667cal62P44C27F8fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	316	54	0	11
⠿Tortilla Wrap, Whole Wheat	wrap	193	6	33	4
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

639cal63P36C27F3fib

Food		Cal	P	C	F
🍽 Korean Ground Beef Rice Bowl
⠿93/7 Ground Beef (Raw)	oz	410	58	0	20
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Sesame Oil	g	54	0	0	6
⠿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	7	0	0	1

Meal Total

639cal63P36C27F3fib

Food		Cal	P	C	F
🍽 Korean Ground Beef Rice Bowl
⠿93/7 Ground Beef (Raw)	oz	410	58	0	20
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Sesame Oil	g	54	0	0	6
⠿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	7	0	0	1

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0