Stoic Physique — Meal Planner

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‹ Todd Hurlbut

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2022cal207P186C50F

2020cal197P182C56F

2027cal201P191C51F

2022cal205P179C54F

2014cal204P178C54F

2023cal210P181C51F

2009cal200P174C57F

Meal Total

113cal1P25C1F5fib

Food		Cal	P	C	F
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	8	0	0	1
⠿Creatine	grams	0	0	0	0

Meal Total

556cal48P46C20F5fib

Food		Cal	P	C	F
⠿Truvani - Protein Powder	scoop	254	40	10	6
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Peanut Butter	grams	91	3	4	7
⠿Chia Seeds (Gm)	grams	51	2	4	3

Meal Total

113cal1P25C1F5fib

Food		Cal	P	C	F
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	8	0	0	1
⠿Creatine	grams	0	0	0	0

Meal Total

556cal48P46C20F5fib

Food		Cal	P	C	F
⠿Truvani - Protein Powder	scoop	254	40	10	6
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Peanut Butter	grams	91	3	4	7
⠿Chia Seeds (Gm)	grams	51	2	4	3

Meal Total

113cal1P25C1F5fib

Food		Cal	P	C	F
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	8	0	0	1
⠿Creatine	grams	0	0	0	0

Meal Total

556cal48P46C20F5fib

Food		Cal	P	C	F
⠿Truvani - Protein Powder	scoop	254	40	10	6
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Peanut Butter	grams	91	3	4	7
⠿Chia Seeds (Gm)	grams	51	2	4	3

Meal Total

113cal1P25C1F5fib

Food		Cal	P	C	F
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	8	0	0	1
⠿Creatine	grams	0	0	0	0

Meal Total

556cal48P46C20F5fib

Food		Cal	P	C	F
⠿Truvani - Protein Powder	scoop	254	40	10	6
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Peanut Butter	grams	91	3	4	7
⠿Chia Seeds (Gm)	grams	51	2	4	3

Meal Total

113cal1P25C1F5fib

Food		Cal	P	C	F
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	8	0	0	1
⠿Creatine	grams	0	0	0	0

Meal Total

556cal48P46C20F5fib

Food		Cal	P	C	F
⠿Truvani - Protein Powder	scoop	254	40	10	6
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Peanut Butter	grams	91	3	4	7
⠿Chia Seeds (Gm)	grams	51	2	4	3

Meal Total

113cal1P25C1F5fib

Food		Cal	P	C	F
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	8	0	0	1
⠿Creatine	grams	0	0	0	0

Meal Total

556cal48P46C20F5fib

Food		Cal	P	C	F
⠿Truvani - Protein Powder	scoop	254	40	10	6
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Peanut Butter	grams	91	3	4	7
⠿Chia Seeds (Gm)	grams	51	2	4	3

Meal Total

113cal1P25C1F5fib

Food		Cal	P	C	F
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	8	0	0	1
⠿Creatine	grams	0	0	0	0

Meal Total

556cal48P46C20F5fib

Food		Cal	P	C	F
⠿Truvani - Protein Powder	scoop	254	40	10	6
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Peanut Butter	grams	91	3	4	7
⠿Chia Seeds (Gm)	grams	51	2	4	3

Meal Total

490cal69P40C6F2fib

Food		Cal	P	C	F
⠿Turkey Breast, Cooked	g	279	60	0	4
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Cheese - Reduced Fat - Your Choice	grams	28	4	0	2
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

490cal69P40C6F2fib

Food		Cal	P	C	F
⠿Turkey Breast, Cooked	g	279	60	0	4
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Cheese - Reduced Fat - Your Choice	grams	28	4	0	2
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

490cal69P40C6F2fib

Food		Cal	P	C	F
⠿Turkey Breast, Cooked	g	279	60	0	4
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Cheese - Reduced Fat - Your Choice	grams	28	4	0	2
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

490cal69P40C6F2fib

Food		Cal	P	C	F
⠿Turkey Breast, Cooked	g	279	60	0	4
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Cheese - Reduced Fat - Your Choice	grams	28	4	0	2
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

490cal69P40C6F2fib

Food		Cal	P	C	F
⠿Turkey Breast, Cooked	g	279	60	0	4
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Cheese - Reduced Fat - Your Choice	grams	28	4	0	2
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

490cal69P40C6F2fib

Food		Cal	P	C	F
⠿Turkey Breast, Cooked	g	279	60	0	4
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Cheese - Reduced Fat - Your Choice	grams	28	4	0	2
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

490cal69P40C6F2fib

Food		Cal	P	C	F
⠿Turkey Breast, Cooked	g	279	60	0	4
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Cheese - Reduced Fat - Your Choice	grams	28	4	0	2
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

156cal16P23C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	88	15	7	0
⠿Orange (Single)		medium (~131 g)	68	1	15	0

Meal Total

156cal16P23C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	88	15	7	0
⠿Orange (Single)		medium (~131 g)	68	1	15	0

Meal Total

156cal16P23C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	88	15	7	0
⠿Orange (Single)		medium (~131 g)	68	1	15	0

Meal Total

156cal16P23C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	88	15	7	0
⠿Orange (Single)		medium (~131 g)	68	1	15	0

Meal Total

156cal16P23C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	88	15	7	0
⠿Orange (Single)		medium (~131 g)	68	1	15	0

Meal Total

156cal16P23C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	88	15	7	0
⠿Orange (Single)		medium (~131 g)	68	1	15	0

Meal Total

156cal16P23C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	88	15	7	0
⠿Orange (Single)		medium (~131 g)	68	1	15	0

Meal Total

621cal72P45C17F7fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿Onion (Gm)	g	22	1	5	0
⠿Bell Pepper	g	19	1	4	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	25	2	4	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Olive Oil	g	72	0	0	8
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

619cal62P41C23F4fib

Food		Cal	P	C	F
🍽 Korean Ground Beef Rice Bowl
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Sesame Oil	g	45	0	0	5
⠿Garlic Clove	clove	5	0	1	0
⠿Honey	g	20	0	5	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Ginger (Ground)(tsp)	tsp	4	0	1	0
⠿Crushed Red Pepper Flakes	tsp	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Green Onion	cup	10	1	2	0
⠿Sesame Seeds	g	20	1	0	2
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16

Meal Total

626cal66P50C18F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

621cal70P38C21F7fib

Food		Cal	P	C	F
🍽 Chicken Hummus Bowl
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿White Rice (Cooked)	grams	126	2	29	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

Meal Total

613cal69P37C21F3fib

Food		Cal	P	C	F
🍽 Thai Ginger Lime Salmon Bowl
⠿Jasmine Rice (Cooked)	grams	113	2	26	0
⠿Cabbage	g	23	1	5	0
⠿Olive Oil	g	45	0	0	5
⠿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
⠿Salmon (Cooked)	oz	400	64	0	16

Meal Total

622cal75P40C18F0fib

Food		Cal	P	C	F
🍽 Lemon Garlic Cod with Roasted Potatoes
⠿Cod - Cooked (Oz)	oz	302	69	0	3
⠿Baby Carrots	grams	51	1	11	0
⠿Olive Oil	g	135	0	0	15
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Parsley (Dried)(Tbsp)	tbsp	0	0	0	0
⠿Roasted Potatoes	grams	115	4	25	0

Meal Total

608cal65P33C24F2fib

Food		Cal	P	C	F
🍽 Shrimp Alfredo Pasta
⠿Shrimp (Cooked)	oz	297	54	0	9
⠿Pasta (Cooked)(gm)	grams	141	5	28	1
⠿Classico Creamy Alfredo Pasta Sauce	grams	56	1	3	4
⠿Olive Oil	g	63	0	0	7
⠿Minced Garlic	grams	4	0	1	0
⠿Grated Parmesan Cheese	grams	43	4	0	3
⠿Italian Seasoning	tsp	3	0	1	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

86cal1P7C6F2fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	90	1	7	6

Meal Total

86cal1P7C6F2fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	90	1	7	6

Meal Total

86cal1P7C6F2fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	90	1	7	6

Meal Total

86cal1P7C6F2fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	90	1	7	6

Meal Total

86cal1P7C6F2fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	90	1	7	6

Meal Total

86cal1P7C6F2fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	90	1	7	6

Meal Total

86cal1P7C6F2fib

Food	Qty		Cal	P	C	F
⠿Dark Chocolate, 70%-85% Cacao		g	90	1	7	6