Stoic Physique — Meal Planner

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‹ Mark Abraham

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1772cal171P110C72F

1771cal175P117C67F

1757cal159P107C77F

1778cal175P112C70F

Meal Total

61cal2P2C5F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	62	2	2	5

Meal Total

61cal2P2C5F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	62	2	2	5

Meal Total

61cal2P2C5F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	62	2	2	5

Meal Total

61cal2P2C5F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	62	2	2	5

Meal Total

61cal2P2C5F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	62	2	2	5

Meal Total

61cal2P2C5F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	62	2	2	5

Meal Total

61cal2P2C5F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	62	2	2	5

Meal Total

500cal36P44C20F9fib

Food		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Transparent Labs - Vegan Protein	Scoop	126	24	3	2
⠿Blueberries	g	32	0	7	0
⠿Pistachio Nuts	g	59	2	3	5
⠿Almond Butter (gm)	grams	131	4	4	11

Meal Total

500cal36P44C20F9fib

Food		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Transparent Labs - Vegan Protein	Scoop	126	24	3	2
⠿Blueberries	g	32	0	7	0
⠿Pistachio Nuts	g	59	2	3	5
⠿Almond Butter (gm)	grams	131	4	4	11

Meal Total

500cal36P44C20F9fib

Food		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Transparent Labs - Vegan Protein	Scoop	126	24	3	2
⠿Blueberries	g	32	0	7	0
⠿Pistachio Nuts	g	59	2	3	5
⠿Almond Butter (gm)	grams	131	4	4	11

Meal Total

500cal36P44C20F9fib

Food		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Transparent Labs - Vegan Protein	Scoop	126	24	3	2
⠿Blueberries	g	32	0	7	0
⠿Pistachio Nuts	g	59	2	3	5
⠿Almond Butter (gm)	grams	131	4	4	11

Meal Total

500cal36P44C20F9fib

Food		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Transparent Labs - Vegan Protein	Scoop	126	24	3	2
⠿Blueberries	g	32	0	7	0
⠿Pistachio Nuts	g	59	2	3	5
⠿Almond Butter (gm)	grams	131	4	4	11

Meal Total

500cal36P44C20F9fib

Food		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Transparent Labs - Vegan Protein	Scoop	126	24	3	2
⠿Blueberries	g	32	0	7	0
⠿Pistachio Nuts	g	59	2	3	5
⠿Almond Butter (gm)	grams	131	4	4	11

Meal Total

500cal36P44C20F9fib

Food		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Transparent Labs - Vegan Protein	Scoop	126	24	3	2
⠿Blueberries	g	32	0	7	0
⠿Pistachio Nuts	g	59	2	3	5
⠿Almond Butter (gm)	grams	131	4	4	11

Meal Total

416cal59P27C8F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

416cal59P27C8F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

427cal57P25C11F5fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Brown Rice, Cooked	g	89	2	19	1
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	36	0	0	4

Meal Total

427cal57P25C11F5fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Brown Rice, Cooked	g	89	2	19	1
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	36	0	0	4

Meal Total

411cal54P24C11F12fib

Food		Cal	P	C	F
🍽 Chicken Salad
⠿Chicken Breast (Cooked)(OZ)	oz	243	48	0	6
⠿Iceberg Lettuce	g	17	1	3	0
⠿Olive Oil	g	45	0	0	5
⠿White Wine Vinegar (tsp)	tsp	0	0	0	0
⠿Baby Spinach	grams	19	2	2	0
⠿Dry Spices (Your Choice)	serving	0	0	0	0
⠿Brown Rice, Cooked	g	89	2	19	1

Meal Total

430cal60P16C14F18fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿BBQ Sauce	grams	40	0	10	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3

Meal Total

430cal60P16C14F18fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿BBQ Sauce	grams	40	0	10	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3

Meal Total

152cal5P6C12F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	62	2	2	5
⠿Pistachio Nuts		g	90	3	4	7

Meal Total

152cal5P6C12F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	62	2	2	5
⠿Pistachio Nuts		g	90	3	4	7

Meal Total

152cal5P6C12F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	62	2	2	5
⠿Pistachio Nuts		g	90	3	4	7

Meal Total

152cal5P6C12F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	62	2	2	5
⠿Pistachio Nuts		g	90	3	4	7

Meal Total

152cal5P6C12F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	62	2	2	5
⠿Pistachio Nuts		g	90	3	4	7

Meal Total

152cal5P6C12F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	62	2	2	5
⠿Pistachio Nuts		g	90	3	4	7

Meal Total

152cal5P6C12F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	62	2	2	5
⠿Pistachio Nuts		g	90	3	4	7

Meal Total

643cal69P31C27F6fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

643cal69P31C27F6fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

631cal75P40C19F7fib

Food		Cal	P	C	F
⠿Cod - Cooked (Oz)	oz	302	69	0	3
⠿Brown Rice, Cooked	g	155	4	32	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15

Meal Total

631cal75P40C19F7fib

Food		Cal	P	C	F
⠿Cod - Cooked (Oz)	oz	302	69	0	3
⠿Brown Rice, Cooked	g	155	4	32	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15

Meal Total

633cal62P31C29F6fib

Food		Cal	P	C	F
⠿Trout (Cooked)	oz	393	57	0	18
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

635cal72P44C19F4fib

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	20	0	5	0
⠿Garlic	g	12	1	3	0
⠿Ginger (Ground)(tsp)	tsp	7	0	1	0
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Olive Oil	g	90	0	0	10

Meal Total

635cal72P44C19F4fib

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	20	0	5	0
⠿Garlic	g	12	1	3	0
⠿Ginger (Ground)(tsp)	tsp	7	0	1	0
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Olive Oil	g	90	0	0	10