Stoic Physique — Meal Planner

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‹ Conrad Rodas

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1867cal172P180C51F

1853cal174P179C49F

1857cal164P190C49F

1854cal170P181C50F

1881cal177P174C53F

1906cal180P175C54F

1915cal177P178C55F

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

377cal34P31C13F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Cream Cheese, Low Fat	g	31	1	1	3

Meal Total

377cal34P31C13F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Cream Cheese, Low Fat	g	31	1	1	3

Meal Total

377cal34P31C13F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Cream Cheese, Low Fat	g	31	1	1	3

Meal Total

377cal34P31C13F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Cream Cheese, Low Fat	g	31	1	1	3

Meal Total

377cal34P31C13F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Cream Cheese, Low Fat	g	31	1	1	3

Meal Total

347cal35P18C15F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿A2/A2 - 2% Milk	ml	125	8	12	5
⠿Almond Butter (gm)	grams	98	3	3	8

Meal Total

347cal35P18C15F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿A2/A2 - 2% Milk	ml	125	8	12	5
⠿Almond Butter (gm)	grams	98	3	3	8

Meal Total

555cal43P62C15F3fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿Hellman's Light Mayonnaise	tbsp	40	0	1	4
⠿Member's Mark Everything Sliced Bagel - Sam's Club	bagel	294	10	59	2
⠿Avocado Spread	grams	44	0	2	4

Meal Total

555cal43P62C15F3fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿Hellman's Light Mayonnaise	tbsp	40	0	1	4
⠿Member's Mark Everything Sliced Bagel - Sam's Club	bagel	294	10	59	2
⠿Avocado Spread	grams	44	0	2	4

Meal Total

555cal43P62C15F3fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿Hellman's Light Mayonnaise	tbsp	40	0	1	4
⠿Member's Mark Everything Sliced Bagel - Sam's Club	bagel	294	10	59	2
⠿Avocado Spread	grams	44	0	2	4

Meal Total

555cal43P62C15F3fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	177	33	0	5
⠿Hellman's Light Mayonnaise	tbsp	40	0	1	4
⠿Member's Mark Everything Sliced Bagel - Sam's Club	bagel	294	10	59	2
⠿Avocado Spread	grams	44	0	2	4

Meal Total

543cal50P61C11F1fib

Food		Cal	P	C	F
⠿Costco - Grassfed Sirloin Strips	oz	271	41	2	11
⠿Sourdough Bread - Izzio	slice	256	8	56	0
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	6	0	1	0

Meal Total

543cal50P61C11F1fib

Food		Cal	P	C	F
⠿Costco - Grassfed Sirloin Strips	oz	271	41	2	11
⠿Sourdough Bread - Izzio	slice	256	8	56	0
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	6	0	1	0

Meal Total

543cal50P61C11F1fib

Food		Cal	P	C	F
⠿Costco - Grassfed Sirloin Strips	oz	271	41	2	11
⠿Sourdough Bread - Izzio	slice	256	8	56	0
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	6	0	1	0

Meal Total

64cal2P14C0F0fib

Food	Qty		Cal	P	C	F
⠿Sourdough Bread - Izzio		slice	64	2	14	0

Meal Total

64cal2P14C0F0fib

Food	Qty		Cal	P	C	F
⠿Sourdough Bread - Izzio		slice	64	2	14	0

Meal Total

64cal2P14C0F0fib

Food	Qty		Cal	P	C	F
⠿Sourdough Bread - Izzio		slice	64	2	14	0

Meal Total

64cal2P14C0F0fib

Food	Qty		Cal	P	C	F
⠿Sourdough Bread - Izzio		slice	64	2	14	0

Meal Total

64cal2P14C0F0fib

Food	Qty		Cal	P	C	F
⠿Sourdough Bread - Izzio		slice	64	2	14	0

Meal Total

64cal2P14C0F0fib

Food	Qty		Cal	P	C	F
⠿Sourdough Bread - Izzio		slice	64	2	14	0

Meal Total

64cal2P14C0F0fib

Food	Qty		Cal	P	C	F
⠿Sourdough Bread - Izzio		slice	64	2	14	0

Meal Total

583cal71P32C19F6fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Potatoes (gm)(Cooked)	grams	107	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	45	0	0	5

Meal Total

537cal73P23C17F7fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿Onion (Gm)	g	26	1	6	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	72	0	0	8
⠿Grilled Chicken (Oz)	oz	328	64	0	8

Meal Total

541cal63P34C17F9fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	27	0	7	0
⠿Black Beans (Boiled)	grams	39	3	7	0
⠿Corn (canned)	grams	20	1	4	0
⠿Salsa	grams	26	1	5	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16

Meal Total

538cal69P25C18F25fib

Food		Cal	P	C	F
🍽 Teriyaki Chicken Bowl
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Zucchini (Gm)	grams	16	2	2	0
⠿Baby Carrots	grams	42	1	9	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Honey	g	33	0	8	0
⠿Garlic	g	12	1	3	0
⠿Ginger (Ground)(tsp)	tsp	7	0	1	0
⠿Sesame Oil (Tsp)	tsp	90	0	0	10

Meal Total

609cal69P27C25F3fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Pasta (Cooked)(gm)	grams	110	4	22	1
⠿Tomato Pasta Sauce (Red)	grams	28	1	5	1
⠿Olive Oil	g	72	0	0	8

Meal Total

632cal71P33C24F7fib

Food		Cal	P	C	F
🍽 Steak Hummus Bowl
⠿White Rice (Cooked)	grams	113	2	26	0
⠿Sabra Classic Hummus	grams	69	2	4	5
⠿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
⠿Sirloin Steak - Cooked	oz	389	66	0	14

Meal Total

641cal68P36C25F5fib

Food		Cal	P	C	F
🍽 Thai Ginger Lime Salmon Bowl
⠿Cabbage	g	15	1	3	0
⠿Olive Oil	g	72	0	0	8
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Lime (Single)	medium (~67 g)	17	0	4	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Ginger (Ground)(tsp)	tsp	4	0	1	0
⠿Crushed Red Pepper Flakes	tsp	0	0	0	0
⠿White Rice (Cooked)	grams	113	2	26	0
⠿Salmon (Cooked)	oz	400	64	0	16

Meal Total

176cal21P14C4F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	118	20	9	0
⠿Dark Chocolate, 70%-85% Cacao		g	60	1	5	4

Meal Total

208cal21P22C4F1fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0
⠿Honey	g	33	0	8	0
⠿Dark Chocolate, 70%-85% Cacao	g	60	1	5	4

Meal Total

208cal21P22C4F1fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0
⠿Honey	g	33	0	8	0
⠿Dark Chocolate, 70%-85% Cacao	g	60	1	5	4

Meal Total

208cal21P22C4F1fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0
⠿Honey	g	33	0	8	0
⠿Dark Chocolate, 70%-85% Cacao	g	60	1	5	4

Meal Total

176cal21P14C4F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	118	20	9	0
⠿Dark Chocolate, 70%-85% Cacao		g	60	1	5	4

Meal Total

208cal21P22C4F1fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0
⠿Honey	g	33	0	8	0
⠿Dark Chocolate, 70%-85% Cacao	g	60	1	5	4

Meal Total

208cal21P22C4F1fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0
⠿Honey	g	33	0	8	0
⠿Dark Chocolate, 70%-85% Cacao	g	60	1	5	4