Stoic Physique — Meal Planner

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‹ John Pike

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1618cal156P163C38F

1618cal158P170C34F

1619cal131P150C55F

1637cal151P148C49F

1707cal121P182C55F

1643cal165P140C47F

Meal Total

76cal1P18C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Jam		g	28	0	7	0

Meal Total

76cal1P18C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Jam		g	28	0	7	0

Meal Total

76cal1P18C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Jam		g	28	0	7	0

Meal Total

76cal1P18C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Jam		g	28	0	7	0

Meal Total

76cal1P18C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Jam		g	28	0	7	0

Meal Total

76cal1P18C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Jam		g	28	0	7	0

Meal Total

76cal1P18C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Jam		g	28	0	7	0

Meal Total

448cal42P43C12F7fib

Food		Cal	P	C	F
⠿Oats	g (dry)	134	5	24	2
⠿Transparent Labs - Vegan Protein	Scoop	189	36	5	3
⠿Pear (Single)	medium (~178 g)	56	0	14	0
⠿Walnuts	g	70	2	1	7

Meal Total

448cal42P43C12F7fib

Food		Cal	P	C	F
⠿Oats	g (dry)	134	5	24	2
⠿Transparent Labs - Vegan Protein	Scoop	189	36	5	3
⠿Pear (Single)	medium (~178 g)	56	0	14	0
⠿Walnuts	g	70	2	1	7

Meal Total

448cal42P43C12F7fib

Food		Cal	P	C	F
⠿Oats	g (dry)	134	5	24	2
⠿Transparent Labs - Vegan Protein	Scoop	189	36	5	3
⠿Pear (Single)	medium (~178 g)	56	0	14	0
⠿Walnuts	g	70	2	1	7

Meal Total

448cal42P43C12F7fib

Food		Cal	P	C	F
⠿Oats	g (dry)	134	5	24	2
⠿Transparent Labs - Vegan Protein	Scoop	189	36	5	3
⠿Pear (Single)	medium (~178 g)	56	0	14	0
⠿Walnuts	g	70	2	1	7

Meal Total

448cal42P43C12F7fib

Food		Cal	P	C	F
⠿Oats	g (dry)	134	5	24	2
⠿Transparent Labs - Vegan Protein	Scoop	189	36	5	3
⠿Pear (Single)	medium (~178 g)	56	0	14	0
⠿Walnuts	g	70	2	1	7

Meal Total

377cal41P42C5F7fib

Food		Cal	P	C	F
⠿Oats	g (dry)	134	5	24	2
⠿Transparent Labs - Vegan Protein	Scoop	189	36	5	3
⠿Pear (Single)	medium (~178 g)	56	0	14	0

Meal Total

448cal42P43C12F7fib

Food		Cal	P	C	F
⠿Oats	g (dry)	134	5	24	2
⠿Transparent Labs - Vegan Protein	Scoop	189	36	5	3
⠿Pear (Single)	medium (~178 g)	56	0	14	0
⠿Walnuts	g	70	2	1	7

Meal Total

142cal18P13C2F0fib

Food	Qty		Cal	P	C	F
⠿Siggi'S - Fat Free Greek Yogurt		grams	92	17	6	0
⠿Granola		grams	47	1	6	2

Meal Total

142cal18P13C2F0fib

Food	Qty		Cal	P	C	F
⠿Siggi'S - Fat Free Greek Yogurt		grams	92	17	6	0
⠿Granola		grams	47	1	6	2

Meal Total

142cal18P13C2F0fib

Food	Qty		Cal	P	C	F
⠿Siggi'S - Fat Free Greek Yogurt		grams	92	17	6	0
⠿Granola		grams	47	1	6	2

Meal Total

142cal18P13C2F0fib

Food	Qty		Cal	P	C	F
⠿Siggi'S - Fat Free Greek Yogurt		grams	92	17	6	0
⠿Granola		grams	47	1	6	2

Meal Total

142cal18P13C2F0fib

Food	Qty		Cal	P	C	F
⠿Siggi'S - Fat Free Greek Yogurt		grams	92	17	6	0
⠿Granola		grams	47	1	6	2

Meal Total

142cal18P13C2F0fib

Food	Qty		Cal	P	C	F
⠿Siggi'S - Fat Free Greek Yogurt		grams	92	17	6	0
⠿Granola		grams	47	1	6	2

Meal Total

142cal18P13C2F0fib

Food	Qty		Cal	P	C	F
⠿Siggi'S - Fat Free Greek Yogurt		grams	92	17	6	0
⠿Granola		grams	47	1	6	2

Meal Total

363cal29P37C11F6fib

Food		Cal	P	C	F
⠿Lentils	g	84	6	14	0
⠿Chickpeas (Canned)(Drained)	g	100	5	16	2
⠿Extra Firm Tofu	oz	177	18	6	9
⠿Vegetable Broth - 365	ml	5	0	1	0

Meal Total

363cal29P37C11F6fib

Food		Cal	P	C	F
⠿Lentils	g	84	6	14	0
⠿Chickpeas (Canned)(Drained)	g	100	5	16	2
⠿Extra Firm Tofu	oz	177	18	6	9
⠿Vegetable Broth - 365	ml	5	0	1	0

Meal Total

363cal29P37C11F6fib

Food		Cal	P	C	F
⠿Lentils	g	84	6	14	0
⠿Chickpeas (Canned)(Drained)	g	100	5	16	2
⠿Extra Firm Tofu	oz	177	18	6	9
⠿Vegetable Broth - 365	ml	5	0	1	0

Meal Total

363cal29P37C11F6fib

Food		Cal	P	C	F
⠿Lentils	g	84	6	14	0
⠿Chickpeas (Canned)(Drained)	g	100	5	16	2
⠿Extra Firm Tofu	oz	177	18	6	9
⠿Vegetable Broth - 365	ml	5	0	1	0

Meal Total

363cal29P37C11F6fib

Food		Cal	P	C	F
⠿Lentils	g	84	6	14	0
⠿Chickpeas (Canned)(Drained)	g	100	5	16	2
⠿Extra Firm Tofu	oz	177	18	6	9
⠿Vegetable Broth - 365	ml	5	0	1	0

Meal Total

969cal36P105C45F6fib

Food	Qty		Cal	P	C	F
⠿Medium Pizza (Varied Toppings)(Slices)		Slice	969	36	105	45

Meal Total

379cal35P35C11F5fib

Food		Cal	P	C	F
⠿Rotini Chickpea Pasta By Banza	oz	211	11	35	3
⠿Grilled Chicken (Oz)	oz	123	24	0	3
⠿Olive Oil	g	45	0	0	5

Meal Total

589cal66P52C13F8fib

Food		Cal	P	C	F
🍽 Mediterranean Lemon Chickpea Power Bowl
⠿Chickpeas (Canned)(Drained)	g	86	4	14	2
⠿Lentils	g	72	5	12	0
⠿Spinach (Gm)	g	9	1	1	0
⠿Cucumber	g	15	1	3	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Oregano, Dried	tsp	2	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Salt and Pepper Blend	g	0	0	0	0
⠿Seitan (Oz)	oz	303	54	15	3
⠿Olive Oil	g	72	0	0	8

Meal Total

589cal66P52C13F8fib

Food		Cal	P	C	F
🍽 Mediterranean Lemon Chickpea Power Bowl
⠿Chickpeas (Canned)(Drained)	g	86	4	14	2
⠿Lentils	g	72	5	12	0
⠿Spinach (Gm)	g	9	1	1	0
⠿Cucumber	g	15	1	3	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Oregano, Dried	tsp	2	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Salt and Pepper Blend	g	0	0	0	0
⠿Seitan (Oz)	oz	303	54	15	3
⠿Olive Oil	g	72	0	0	8

Meal Total

589cal68P59C9F4fib

Food		Cal	P	C	F
🍽 Seitan Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	27	0	7	0
⠿Sweet Corn, Frozen	g	21	1	4	0
⠿Salsa	grams	16	1	3	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿White Rice (Cooked)	grams	75	1	17	0
⠿Seitan (Oz)	oz	354	63	18	4
⠿Olive Oil	g	45	0	0	5

Meal Total

590cal41P39C30F10fib

Food		Cal	P	C	F
🍽 Tofu Power Bowl
⠿Olive Oil	g	45	0	0	5
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Sesame Seeds	g	61	2	1	6
⠿Poppy Seed	grams	26	1	1	2
⠿Spinach (Gm)	g	37	4	5	1
⠿Strawberries	g	55	1	12	1
⠿Extra Firm Tofu	oz	295	30	10	15
⠿Chickpeas (Canned)(Drained)	g	72	4	11	1

Meal Total

608cal61P37C24F6fib

Food		Cal	P	C	F
⠿Trout (Cooked)	oz	393	57	0	18
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	45	0	0	5

Meal Total

143cal25P4C3F0fib

Food	Qty		Cal	P	C	F
⠿Kale Salad Mix		grams	19	1	4	0
⠿Grilled Chicken (Oz)		oz	123	24	0	3

Meal Total

598cal69P31C22F5fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Potatoes (gm)(Cooked)	grams	107	2	24	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Olive Oil	g	45	0	0	5