Stoic Physique — Meal Planner

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‹ Neal Emmons

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1844cal180P137C64F

1834cal171P148C62F

1813cal179P137C61F

1797cal175P137C61F

1821cal180P129C65F

1820cal176P144C60F

1822cal170P146C62F

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

96cal2P22C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

96cal2P22C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

96cal2P22C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	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

418cal41P23C18F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	38	9	1	0
⠿Mixed Fruit	grams	31	1	7	0
⠿Sourdough Bread - Izzio	slice	64	2	14	0
⠿Turkey Sausage	sausage	133	17	0	7

Meal Total

418cal41P23C18F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	38	9	1	0
⠿Mixed Fruit	grams	31	1	7	0
⠿Sourdough Bread - Izzio	slice	64	2	14	0
⠿Turkey Sausage	sausage	133	17	0	7

Meal Total

418cal41P23C18F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	38	9	1	0
⠿Mixed Fruit	grams	31	1	7	0
⠿Sourdough Bread - Izzio	slice	64	2	14	0
⠿Turkey Sausage	sausage	133	17	0	7

Meal Total

406cal38P23C18F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Bacon	slice(s)	91	7	0	7
⠿Sourdough Bread - Izzio	slice	64	2	14	0
⠿Blueberries	g	32	0	7	0

Meal Total

406cal38P23C18F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Bacon	slice(s)	91	7	0	7
⠿Sourdough Bread - Izzio	slice	64	2	14	0
⠿Blueberries	g	32	0	7	0

Meal Total

412cal36P22C20F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	58	13	1	0
⠿Bacon	slice(s)	46	4	0	4
⠿Mission Tortilla Wrap	tortilla	111	2	19	3
⠿Low Fat Shredded Cheese	grams	49	4	1	3

Meal Total

412cal36P22C20F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	58	13	1	0
⠿Bacon	slice(s)	46	4	0	4
⠿Mission Tortilla Wrap	tortilla	111	2	19	3
⠿Low Fat Shredded Cheese	grams	49	4	1	3

Meal Total

428cal46P34C12F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Jasmine Rice (Cooked)	grams	113	2	26	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

428cal46P34C12F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Jasmine Rice (Cooked)	grams	113	2	26	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

428cal46P34C12F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Jasmine Rice (Cooked)	grams	113	2	26	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

428cal46P34C12F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Jasmine Rice (Cooked)	grams	113	2	26	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

440cal46P37C12F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Jasmine Rice (Cooked)	grams	127	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

440cal46P37C12F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Jasmine Rice (Cooked)	grams	127	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

440cal46P37C12F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Jasmine Rice (Cooked)	grams	127	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

219cal18P21C7F1fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Blueberries	g	32	0	7	0
⠿Walnuts	g	70	2	1	7

Meal Total

219cal18P21C7F1fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Blueberries	g	32	0	7	0
⠿Walnuts	g	70	2	1	7

Meal Total

208cal20P14C8F10fib

Food	Qty		Cal	P	C	F
⠿Legendary - Poptarts		serving	172	20	5	8
⠿Blueberries		g	38	0	9	0

Meal Total

208cal20P14C8F10fib

Food	Qty		Cal	P	C	F
⠿Legendary - Poptarts		serving	172	20	5	8
⠿Blueberries		g	38	0	9	0

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

219cal18P21C7F1fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Blueberries	g	32	0	7	0
⠿Walnuts	g	70	2	1	7

Meal Total

667cal74P32C27F6fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	446	69	0	19
⠿Potatoes (gm)(Cooked)	grams	107	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

657cal65P43C25F7fib

Food		Cal	P	C	F
⠿Potatoes (gm)(Cooked)	grams	107	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15
⠿Shrimp (Cooked)	oz	330	60	0	10
⠿Heinz Original Cocktail Sauce	grams	48	1	11	0

Meal Total

663cal70P44C23F8fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Potatoes (gm)(Cooked)	grams	160	4	36	0

Meal Total

659cal69P44C23F9fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Sweet Potato (cooked)(Gm)	g	157	3	36	0

Meal Total

667cal74P32C27F6fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	446	69	0	19
⠿Potatoes (gm)(Cooked)	grams	107	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

652cal73P45C20F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

647cal69P41C23F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15