Stoic Physique — Meal Planner

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‹ Dan Bokan

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1675cal181P141C43F

1669cal181P135C45F

1658cal182P138C42F

1646cal187P130C42F

1656cal181P143C40F

1669cal199P117C45F

1648cal194P101C52F

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

262cal25P27C6F0fib

Food		Cal	P	C	F
⠿Flavcity Protein Powder	scoop	226	25	18	6
⠿Drinking Water	cups	0	0	0	0
⠿Pure Maple Syrup	ml	37	0	9	0

Meal Total

262cal25P27C6F0fib

Food		Cal	P	C	F
⠿Flavcity Protein Powder	scoop	226	25	18	6
⠿Drinking Water	cups	0	0	0	0
⠿Pure Maple Syrup	ml	37	0	9	0

Meal Total

262cal25P27C6F0fib

Food		Cal	P	C	F
⠿Flavcity Protein Powder	scoop	226	25	18	6
⠿Drinking Water	cups	0	0	0	0
⠿Pure Maple Syrup	ml	37	0	9	0

Meal Total

262cal25P27C6F0fib

Food		Cal	P	C	F
⠿Flavcity Protein Powder	scoop	226	25	18	6
⠿Drinking Water	cups	0	0	0	0
⠿Pure Maple Syrup	ml	37	0	9	0

Meal Total

262cal25P27C6F0fib

Food		Cal	P	C	F
⠿Flavcity Protein Powder	scoop	226	25	18	6
⠿Drinking Water	cups	0	0	0	0
⠿Pure Maple Syrup	ml	37	0	9	0

Meal Total

267cal26P16C11F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Sourdough Bread - Izzio	slice	64	2	14	0

Meal Total

203cal24P2C11F0fib

Food	Qty		Cal	P	C	F
⠿Egg (Large)		egg	150	13	1	11
⠿Egg White		g	48	11	1	0

Meal Total

342cal35P37C6F0fib

Food		Cal	P	C	F
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Cheese - Reduced Fat - Your Choice	grams	28	4	0	2
⠿Mayonnaise, Low Fat	g	19	0	1	2
⠿Deli Turkey Meat	oz	168	28	8	3

Meal Total

342cal35P37C6F0fib

Food		Cal	P	C	F
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Cheese - Reduced Fat - Your Choice	grams	28	4	0	2
⠿Mayonnaise, Low Fat	g	19	0	1	2
⠿Deli Turkey Meat	oz	168	28	8	3

Meal Total

346cal39P34C6F5fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	198	36	0	6
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0

Meal Total

342cal35P37C6F0fib

Food		Cal	P	C	F
⠿Sourdough Bread - Izzio	slice	128	4	28	0
⠿Cheese - Reduced Fat - Your Choice	grams	28	4	0	2
⠿Mayonnaise, Low Fat	g	19	0	1	2
⠿Deli Turkey Meat	oz	168	28	8	3

Meal Total

346cal39P34C6F5fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	198	36	0	6
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0

Meal Total

387cal45P36C7F0fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	176	30	14	0
⠿Granola	grams	95	2	13	4
⠿Flavcity Protein Powder	scoop	113	13	9	3

Meal Total

362cal44P33C6F0fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	176	30	14	0
⠿Granola	grams	71	2	10	3
⠿Flavcity Protein Powder	scoop	113	13	9	3

Meal Total

177cal33P0C5F0fib

Food	Qty		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)		can	177	33	0	5

Meal Total

177cal33P0C5F0fib

Food	Qty		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)		can	177	33	0	5

Meal Total

177cal33P0C5F0fib

Food	Qty		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)		can	177	33	0	5

Meal Total

177cal33P0C5F0fib

Food	Qty		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)		can	177	33	0	5

Meal Total

177cal33P0C5F0fib

Food	Qty		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)		can	177	33	0	5

Meal Total

177cal33P0C5F0fib

Food	Qty		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)		can	177	33	0	5

Meal Total

177cal33P0C5F0fib

Food	Qty		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)		can	177	33	0	5

Meal Total

530cal56P36C18F5fib

Food		Cal	P	C	F
🍽 Salmon Stir Fry
⠿Bell Pepper	g	24	1	5	0
⠿Broccoli (gm)	g	33	2	5	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	45	0	0	5
⠿Salmon (Cooked)	oz	300	48	0	12
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

524cal56P30C20F5fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿93/7 - Lean Ground Turkey (Cooked)	oz	390	53	0	20

Meal Total

509cal53P36C17F5fib

Food		Cal	P	C	F
🍽 Chicken Hummus Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Sabra Classic Hummus	grams	82	2	5	6
⠿Olive Oil	g	45	0	0	5
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

501cal62P25C17F6fib

Food		Cal	P	C	F
⠿XL Shrimp - Raw/Peeled	shrimp	293	59	3	5
⠿Sweet Potato (cooked)(Gm)	g	70	1	16	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	108	0	0	12

Meal Total

507cal52P41C15F5fib

Food		Cal	P	C	F
🍽 Instapot Chicken & Potatoes
⠿Boneless Skinless Chicken Breast (uncooked)	oz	249	46	0	7
⠿Baby Potatoes (gm)(Raw)	grams	154	4	34	0
⠿Chicken Broth (low sodium)	cup(s)	5	1	0	0
⠿Avocado Oil	g	72	0	0	8
⠿Garlic Powder	tsp	11	1	2	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Onion Powder	tsp	8	0	2	0

Meal Total

474cal63P24C14F4fib

Food		Cal	P	C	F
⠿Turkey Breast, Cooked	g	279	60	0	4
⠿White Rice (Cooked)	grams	75	1	17	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	90	0	0	10

Meal Total

542cal61P25C22F4fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	416	56	0	21
⠿Pasta (Cooked)(gm)	grams	94	4	19	1
⠿Tomato Pasta Sauce (Red)	grams	18	1	3	0
⠿Mixed Vegetables (Your Choice)	grams	16	1	3	0

Meal Total

252cal31P14C8F0fib

Food	Qty		Cal	P	C	F
⠿Oikos Protein Shake		bottle	184	30	8	4
⠿Trader Joes - Dark Chocolate Peanut Butter Cups		piece	64	1	6	4

Meal Total

252cal31P14C8F0fib

Food	Qty		Cal	P	C	F
⠿Oikos Protein Shake		bottle	184	30	8	4
⠿Trader Joes - Dark Chocolate Peanut Butter Cups		piece	64	1	6	4

Meal Total

252cal31P14C8F0fib

Food	Qty		Cal	P	C	F
⠿Oikos Protein Shake		bottle	184	30	8	4
⠿Trader Joes - Dark Chocolate Peanut Butter Cups		piece	64	1	6	4

Meal Total

252cal31P14C8F0fib

Food	Qty		Cal	P	C	F
⠿Oikos Protein Shake		bottle	184	30	8	4
⠿Trader Joes - Dark Chocolate Peanut Butter Cups		piece	64	1	6	4

Meal Total

252cal31P14C8F0fib

Food	Qty		Cal	P	C	F
⠿Oikos Protein Shake		bottle	184	30	8	4
⠿Trader Joes - Dark Chocolate Peanut Butter Cups		piece	64	1	6	4

Meal Total

252cal31P14C8F0fib

Food	Qty		Cal	P	C	F
⠿Oikos Protein Shake		bottle	184	30	8	4
⠿Trader Joes - Dark Chocolate Peanut Butter Cups		piece	64	1	6	4

Meal Total

252cal31P14C8F0fib

Food	Qty		Cal	P	C	F
⠿Oikos Protein Shake		bottle	184	30	8	4
⠿Trader Joes - Dark Chocolate Peanut Butter Cups		piece	64	1	6	4