Stoic Physique — Meal Planner

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‹ Cliff Willimon

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1945cal201P166C53F

1949cal199P169C53F

1939cal202P168C51F

1949cal204P164C53F

1955cal186P170C59F

1940cal186P173C56F

Meal Total

341cal35P39C5F4fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Granola	grams	71	2	10	3

Meal Total

341cal35P39C5F4fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Granola	grams	71	2	10	3

Meal Total

341cal35P39C5F4fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Granola	grams	71	2	10	3

Meal Total

341cal35P39C5F4fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	118	20	9	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Granola	grams	71	2	10	3

Meal Total

344cal43P34C4F4fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

262cal30P22C6F6fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	163	29	0	5
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

262cal30P22C6F6fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	163	29	0	5
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

351cal33P30C11F0fib

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

Meal Total

351cal33P30C11F0fib

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

Meal Total

285cal27P33C5F4fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

293cal27P35C5F3fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

285cal27P33C5F4fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

285cal27P33C5F4fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

406cal57P31C6F1fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Sourdough Bread - Izzio	slice	128	4	28	0

Meal Total

394cal56P29C6F6fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Sweet Potato (cooked)(Gm)	g	105	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0

Meal Total

454cal57P43C6F7fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

454cal57P43C6F7fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

285cal27P33C5F4fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

285cal27P33C5F4fib

Food	Qty		Cal	P	C	F
⠿Core Power 26G Protein		bottle	181	26	8	5
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

262cal30P22C6F6fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	163	29	0	5
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

701cal62P48C29F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	350	56	0	14
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15

Meal Total

926cal75P71C38F10fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿Onion (Gm)	g	35	1	8	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	135	0	0	15
⠿Chicken Thigh (Cooked)(Skinless)	oz	443	63	0	21
⠿White Rice (Cooked)	grams	201	3	46	0

Meal Total

771cal66P66C27F5fib

Food		Cal	P	C	F
🍽 Korean Ground Beef Rice Bowl
⠿93/7 Ground Beef (Raw)	oz	410	58	0	20
⠿White Rice (Cooked)	grams	227	4	52	0
⠿Sesame Oil	g	45	0	0	5
⠿Garlic Clove	clove	5	0	1	0
⠿Honey	g	26	0	7	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

Meal Total

701cal62P48C29F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	350	56	0	14
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15

Meal Total

699cal64P50C27F4fib

Food		Cal	P	C	F
🍽 Korean Ground Beef Rice Bowl
⠿93/7 Ground Beef (Raw)	oz	410	58	0	20
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Sesame Oil	g	45	0	0	5
⠿Garlic Clove	clove	5	0	1	0
⠿Honey	g	33	0	8	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

Meal Total

638cal49P52C26F8fib

Food		Cal	P	C	F
🍽 Steak Hummus Bowl
⠿Fillet Mignon - Cooked	oz	294	42	0	14
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Sabra Classic Hummus	grams	110	3	7	8
⠿Baby Spinach	grams	10	1	1	0
⠿Olive Oil	g	36	0	0	4
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

638cal49P52C26F8fib

Food		Cal	P	C	F
🍽 Steak Hummus Bowl
⠿Fillet Mignon - Cooked	oz	294	42	0	14
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Sabra Classic Hummus	grams	110	3	7	8
⠿Baby Spinach	grams	10	1	1	0
⠿Olive Oil	g	36	0	0	4
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

360cal45P27C8F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	183	36	5	2
⠿A2/A2 - 2% Milk	ml	130	8	13	5
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

360cal45P27C8F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	183	36	5	2
⠿A2/A2 - 2% Milk	ml	130	8	13	5
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5