Stoic Physique — Meal Planner

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‹ David Rosenthal

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1702cal145P150C58F

1692cal148P158C52F

1715cal144P134C67F

1703cal139P136C67F

1747cal150P145C63F

1709cal138P143C65F

1711cal148P129C67F

Meal Total

200cal30P20C0F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	176	30	14	0
⠿Blueberries		g	25	0	6	0

Meal Total

204cal30P21C0F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	176	30	14	0
⠿Blueberries		g	32	0	7	0

Meal Total

208cal31P21C0F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	176	30	14	0
⠿Strawberries		g	33	1	7	0

Meal Total

212cal31P22C0F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	176	30	14	0
⠿Strawberries		g	36	1	8	0

Meal Total

198cal28P8C6F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	96	22	2	0
⠿Blueberries	g	25	0	6	0

Meal Total

198cal28P8C6F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	96	22	2	0
⠿Blueberries	g	25	0	6	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

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

352cal31P39C8F1fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	144	28	0	4
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿BBQ Sauce	grams	40	0	10	0
⠿Mission - Gluten Free Tortilla Wrap	Wrap	153	2	26	5

Meal Total

352cal31P39C8F1fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	144	28	0	4
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿BBQ Sauce	grams	40	0	10	0
⠿Mission - Gluten Free Tortilla Wrap	Wrap	153	2	26	5

Meal Total

359cal28P19C19F2fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Mixed Nuts	grams	94	3	3	8
⠿Blueberries	g	25	0	6	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0

Meal Total

326cal28P13C18F1fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	150	13	1	11
⠿Mixed Nuts	grams	94	3	3	8
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0

Meal Total

354cal36P30C10F1fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿Mission - Gluten Free Tortilla Wrap	Wrap	153	2	26	5
⠿Cucumber	g	11	0	2	0
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0

Meal Total

743cal70P46C31F3fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Potatoes (gm)(Cooked)	grams	124	3	28	0
⠿Roasted Vegetables	cups	174	3	18	10
⠿Olive Oil	g	45	0	0	5

Meal Total

354cal36P30C10F1fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿Mission - Gluten Free Tortilla Wrap	Wrap	153	2	26	5
⠿Cucumber	g	11	0	2	0
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0

Meal Total

145cal10P15C5F0fib

Food	Qty		Cal	P	C	F
⠿Think - Lean Protein Bar		bar	145	10	15	5

Meal Total

145cal10P15C5F0fib

Food	Qty		Cal	P	C	F
⠿Think - Lean Protein Bar		bar	145	10	15	5

Meal Total

145cal10P15C5F0fib

Food	Qty		Cal	P	C	F
⠿Think - Lean Protein Bar		bar	145	10	15	5

Meal Total

145cal10P15C5F0fib

Food	Qty		Cal	P	C	F
⠿Think - Lean Protein Bar		bar	145	10	15	5

Meal Total

145cal10P15C5F0fib

Food	Qty		Cal	P	C	F
⠿Think - Lean Protein Bar		bar	145	10	15	5

Meal Total

145cal10P15C5F0fib

Food	Qty		Cal	P	C	F
⠿Think - Lean Protein Bar		bar	145	10	15	5

Meal Total

145cal10P15C5F0fib

Food	Qty		Cal	P	C	F
⠿Think - Lean Protein Bar		bar	145	10	15	5

Meal Total

725cal69P38C33F3fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Roasted Vegetables	cups	174	3	18	10
⠿Olive Oil	g	135	0	0	15

Meal Total

726cal69P36C34F2fib

Food		Cal	P	C	F
🍽 Salmon/Veggies & - Air Fryer Potato Wedges
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Roasted Vegetables	cups	174	3	18	10
⠿Potatoes (Uncooked)	g	73	2	16	0
⠿Olive Oil	g	72	0	0	8
⠿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

723cal70P41C31F2fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Roasted Vegetables	cups	174	3	18	10
⠿Olive Oil	g	108	0	0	12

Meal Total

740cal65P48C32F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Pasta (Cooked)(gm)	grams	126	5	25	1
⠿Tomato Pasta Sauce (Red)	grams	28	1	5	1
⠿Roasted Vegetables	cups	174	3	18	10
⠿Olive Oil	g	45	0	0	5

Meal Total

842cal72P62C34F6fib

Food		Cal	P	C	F
🍽 Steak Hummus Bowl
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Sabra Classic Hummus	grams	110	3	7	8
⠿Baby Spinach	grams	10	1	1	0
⠿Olive Oil	g	45	0	0	5
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Filet Mignon (Cooked)	oz	390	61	0	16
⠿Challah Bread - Chompies	oz	180	6	30	4

Meal Total

509cal39P41C21F2fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Roasted Vegetables	cups	174	3	18	10
⠿Olive Oil	g	45	0	0	5

Meal Total

734cal69P38C34F3fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Roasted Vegetables	cups	174	3	18	10
⠿Olive Oil	g	72	0	0	8

Meal Total

168cal4P11C12F3fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8
⠿Lilly'S Chocolate Chips (gm)		grams	73	1	8	4

Meal Total

153cal7P20C5F1fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	63	2	2	5
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

168cal4P11C12F3fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8
⠿Lilly'S Chocolate Chips (gm)		grams	73	1	8	4

Meal Total

168cal4P11C12F3fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8
⠿Lilly'S Chocolate Chips (gm)		grams	73	1	8	4

Meal Total

96cal3P3C8F1fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8

Meal Total

200cal18P14C8F2fib

Food		Cal	P	C	F
⠿Mixed Nuts	grams	63	2	2	5
⠿Lilly'S Chocolate Chips (gm)	grams	49	1	5	3
⠿Oikos - Triple 0 Greek Yogurt	container	88	15	7	0

Meal Total

168cal4P11C12F3fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8
⠿Lilly'S Chocolate Chips (gm)		grams	73	1	8	4