Stoic Physique — Meal Planner

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‹ Jim Rubbo

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1745cal162P137C61F

1757cal160P133C65F

1726cal155P137C62F

1734cal162P141C58F

1739cal161P141C59F

1703cal167P135C55F

1720cal175P138C52F

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

365cal29P33C13F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	157	22	17	0
⠿Almond Butter (gm)	grams	131	4	4	11
⠿Chia Seeds (Gm)	grams	26	1	2	2
⠿Blueberries	g	38	0	9	0
⠿Brewed Coffee	cup	4	1	0	0
⠿A2 Milk (whole)	ml	11	1	1	1

Meal Total

330cal28P32C10F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	157	22	17	0
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Chia Seeds (Gm)	grams	26	1	2	2
⠿Blueberries	g	38	0	9	0
⠿Brewed Coffee	cup	4	1	0	0
⠿A2 Milk (whole)	ml	11	1	1	1

Meal Total

365cal29P33C13F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	157	22	17	0
⠿Almond Butter (gm)	grams	131	4	4	11
⠿Chia Seeds (Gm)	grams	26	1	2	2
⠿Blueberries	g	38	0	9	0
⠿Brewed Coffee	cup	4	1	0	0
⠿A2 Milk (whole)	ml	11	1	1	1

Meal Total

365cal29P33C13F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	157	22	17	0
⠿Almond Butter (gm)	grams	131	4	4	11
⠿Chia Seeds (Gm)	grams	26	1	2	2
⠿Blueberries	g	38	0	9	0
⠿Brewed Coffee	cup	4	1	0	0
⠿A2 Milk (whole)	ml	11	1	1	1

Meal Total

365cal29P33C13F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	157	22	17	0
⠿Almond Butter (gm)	grams	131	4	4	11
⠿Chia Seeds (Gm)	grams	26	1	2	2
⠿Blueberries	g	38	0	9	0
⠿Brewed Coffee	cup	4	1	0	0
⠿A2 Milk (whole)	ml	11	1	1	1

Meal Total

316cal29P23C12F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	58	13	1	0
⠿Potatoes (gm)(Cooked)	grams	89	2	20	0
⠿Brewed Coffee	cup	4	1	0	0
⠿A2 Milk (whole)	ml	11	1	1	1

Meal Total

316cal29P23C12F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	58	13	1	0
⠿Potatoes (gm)(Cooked)	grams	89	2	20	0
⠿Brewed Coffee	cup	4	1	0	0
⠿A2 Milk (whole)	ml	11	1	1	1

Meal Total

530cal49P43C18F7fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Oats	g (dry)	134	5	24	2
⠿Almond Butter (gm)	grams	105	4	4	9
⠿Strawberries	g	22	0	5	0
⠿A2 Milk (whole)	ml	83	4	7	5
⠿Water (ml)	ml	0	0	0	0

Meal Total

522cal48P42C18F7fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Oats	g (dry)	134	5	24	2
⠿Almond Butter (gm)	grams	105	4	4	9
⠿Strawberries	g	18	0	4	0
⠿A2 Milk (whole)	ml	83	4	7	5
⠿Water (ml)	ml	0	0	0	0

Meal Total

530cal49P43C18F7fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Oats	g (dry)	134	5	24	2
⠿Almond Butter (gm)	grams	105	4	4	9
⠿Strawberries	g	22	0	5	0
⠿A2 Milk (whole)	ml	83	4	7	5
⠿Water (ml)	ml	0	0	0	0

Meal Total

530cal49P43C18F7fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Oats	g (dry)	134	5	24	2
⠿Almond Butter (gm)	grams	105	4	4	9
⠿Strawberries	g	22	0	5	0
⠿A2 Milk (whole)	ml	83	4	7	5
⠿Water (ml)	ml	0	0	0	0

Meal Total

530cal49P43C18F7fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Oats	g (dry)	134	5	24	2
⠿Almond Butter (gm)	grams	105	4	4	9
⠿Strawberries	g	22	0	5	0
⠿A2 Milk (whole)	ml	83	4	7	5
⠿Water (ml)	ml	0	0	0	0

Meal Total

544cal58P42C16F6fib

Food		Cal	P	C	F
🍽 Side Salad
⠿Grilled Chicken (Oz)	oz	267	52	0	7
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	23	1	5	0
⠿Cucumber	g	18	1	4	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	72	0	0	8

Meal Total

544cal58P42C16F6fib

Food		Cal	P	C	F
🍽 Side Salad
⠿Grilled Chicken (Oz)	oz	267	52	0	7
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	23	1	5	0
⠿Cucumber	g	18	1	4	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	72	0	0	8

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

635cal73P34C23F6fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	243	41	0	9
⠿Potatoes (gm)(Cooked)	grams	71	2	16	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8
⠿Whey Protein Powder	scoop	122	24	3	2
⠿A2 Milk (whole)	ml	83	4	7	5
⠿Water (ml)	ml	0	0	0	0

Meal Total

690cal73P32C30F3fib

Food		Cal	P	C	F
⠿Ground Chicken (Cooked)	oz	275	35	0	15
⠿White Rice (Cooked)	grams	75	1	17	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Greek Yogurt - Nonfat - Any Flavor	grams	17	2	2	0
⠿Avocado (Gm)	g	54	1	3	5
⠿Whey Protein Powder	scoop	122	24	3	2
⠿A2 Milk (whole)	ml	83	4	7	5
⠿Water (ml)	ml	0	0	0	0

Meal Total

616cal66P34C24F6fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Sweet Potato (cooked)(Gm)	g	70	1	16	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8
⠿Whey Protein Powder	scoop	122	24	3	2
⠿A2 Milk (whole)	ml	83	4	7	5
⠿Water (ml)	ml	0	0	0	0

Meal Total

624cal73P38C20F5fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	243	41	0	9
⠿White Rice (Cooked)	grams	88	1	20	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	45	0	0	5
⠿Whey Protein Powder	scoop	122	24	3	2
⠿A2 Milk (whole)	ml	83	4	7	5
⠿Water (ml)	ml	0	0	0	0

Meal Total

629cal72P38C21F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Potatoes (gm)(Cooked)	grams	89	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10
⠿Whey Protein Powder	scoop	122	24	3	2
⠿A2 Milk (whole)	ml	83	4	7	5
⠿Water (ml)	ml	0	0	0	0

Meal Total

628cal69P43C20F6fib

Food		Cal	P	C	F
🍽 Korean Beef & Potato Bowl
⠿Whey Protein Powder	scoop	122	24	3	2
⠿A2 Milk (whole)	ml	83	4	7	5
⠿Water (ml)	ml	0	0	0	0
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Green Beans	g	56	3	11	0
⠿Olive Oil	g	36	0	0	4
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Honey	g	16	0	4	0
⠿Rice Vinegar	ML	0	0	0	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Ginger (Ground)(tsp)	tsp	2	0	0	0
⠿Crushed Red Pepper Flakes	tsp	0	0	0	0
⠿Potatoes (gm)(Cooked)	grams	71	2	16	0

Meal Total

645cal77P46C17F7fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	275	44	0	11
⠿Potatoes (gm)(Cooked)	grams	124	3	28	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿A2 Milk (whole)	ml	83	4	7	5
⠿Water (ml)	ml	0	0	0	0