Stoic Physique — Meal Planner

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‹ David Tuit

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1976cal177P182C60F

1971cal180P180C59F

1994cal166P175C70F

1967cal174P167C67F

1985cal170P171C69F

1990cal166P174C70F

1991cal162P167C75F

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

465cal32P37C21F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Whole Wheat Bread	slice	82	4	14	1
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Espresso	shot	16	0	4	0

Meal Total

465cal32P37C21F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Whole Wheat Bread	slice	82	4	14	1
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Espresso	shot	16	0	4	0

Meal Total

465cal32P37C21F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Whole Wheat Bread	slice	82	4	14	1
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Espresso	shot	16	0	4	0

Meal Total

465cal32P37C21F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Whole Wheat Bread	slice	82	4	14	1
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Espresso	shot	16	0	4	0

Meal Total

465cal32P37C21F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Whole Wheat Bread	slice	82	4	14	1
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Espresso	shot	16	0	4	0

Meal Total

465cal32P37C21F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Whole Wheat Bread	slice	82	4	14	1
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Espresso	shot	16	0	4	0

Meal Total

465cal32P37C21F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Whole Wheat Bread	slice	82	4	14	1
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Espresso	shot	16	0	4	0

Meal Total

419cal53P36C7F5fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Broccoli (gm)	g	41	3	7	0

Meal Total

414cal54P36C6F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Asparagus (gm)	g	38	3	6	0

Meal Total

448cal48P37C12F6fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	250	40	0	10
⠿Pasta (Cooked)(gm)	grams	126	5	25	1
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1
⠿Broccoli (gm)	g	33	2	5	0

Meal Total

421cal49P27C13F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	299	46	0	13
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Asparagus (gm)	g	25	2	4	0

Meal Total

437cal53P27C13F5fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Potatoes (gm)(Cooked)	grams	89	2	20	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Olive Oil	g	54	0	0	6

Meal Total

427cal54P28C11F4fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Asparagus (gm)	g	30	3	5	0

Meal Total

437cal47P24C17F5fib

Food		Cal	P	C	F
⠿Ground Turkey - 95/5 - Cooked	oz	274	43	0	11
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Asparagus (gm)	g	25	2	4	0
⠿Olive Oil	g	45	0	0	5

Meal Total

174cal6P6C14F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	174	6	6	14

Meal Total

174cal6P6C14F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	174	6	6	14

Meal Total

174cal6P6C14F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	174	6	6	14

Meal Total

174cal6P6C14F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	174	6	6	14

Meal Total

174cal6P6C14F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	174	6	6	14

Meal Total

174cal6P6C14F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	174	6	6	14

Meal Total

174cal6P6C14F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	174	6	6	14

Meal Total

714cal72P66C18F12fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Sweet Potato (cooked)(Gm)	g	262	5	60	0
⠿Asparagus (gm)	g	38	3	6	0
⠿Olive Oil	g	90	0	0	10

Meal Total

714cal74P64C18F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	375	60	0	15
⠿Pasta (Cooked)(gm)	grams	251	10	50	2
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Broccoli (gm)	g	41	3	7	0

Meal Total

703cal66P58C23F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	391	60	0	17
⠿White Rice (Cooked)	grams	227	4	52	0
⠿Asparagus (gm)	g	38	3	6	0
⠿Olive Oil	g	45	0	0	5

Meal Total

703cal73P60C19F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Potatoes (gm)(Cooked)	grams	223	5	50	0
⠿Broccoli (gm)	g	62	4	10	1
⠿Olive Oil	g	90	0	0	10

Meal Total

705cal65P64C21F7fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Asparagus (gm)	g	38	3	6	0
⠿Olive Oil	g	72	0	0	8

Meal Total

720cal60P66C24F12fib

Food		Cal	P	C	F
⠿Ground Turkey - 95/5 - Cooked	oz	329	52	0	14
⠿Sweet Potato (cooked)(Gm)	g	262	5	60	0
⠿Asparagus (gm)	g	38	3	6	0
⠿Olive Oil	g	90	0	0	10

Meal Total

711cal63P63C23F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Asparagus (gm)	g	30	3	5	0
⠿Olive Oil	g	135	0	0	15

Meal Total

92cal13P10C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	90	13	10	0

Meal Total

92cal13P10C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	90	13	10	0

Meal Total

92cal13P10C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	90	13	10	0

Meal Total

92cal13P10C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	90	13	10	0

Meal Total

92cal13P10C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	90	13	10	0

Meal Total

92cal13P10C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	90	13	10	0

Meal Total

92cal13P10C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	90	13	10	0