Stoic Physique — Meal Planner

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‹ John Ledbetter

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1807cal181P156C51F

1816cal179P158C52F

1802cal180P158C50F

1863cal183P168C51F

1100cal119P111C20F

1817cal178P148C57F

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Watermelon		g	68	1	15	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Watermelon		g	68	1	15	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Watermelon		g	68	1	15	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Watermelon		g	68	1	15	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Watermelon		g	68	1	15	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Watermelon		g	68	1	15	0

Meal Total

414cal43P47C6F5fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	147	25	12	0
⠿Oatmeal Prepared With Quick Oats	grams	135	4	24	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Blueberries	g	25	0	6	0
⠿Whey Protein Powder	scoop	61	12	2	1

Meal Total

414cal43P47C6F5fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	147	25	12	0
⠿Oatmeal Prepared With Quick Oats	grams	135	4	24	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Blueberries	g	25	0	6	0
⠿Whey Protein Powder	scoop	61	12	2	1

Meal Total

414cal43P47C6F5fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	147	25	12	0
⠿Oatmeal Prepared With Quick Oats	grams	135	4	24	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Blueberries	g	25	0	6	0
⠿Whey Protein Powder	scoop	61	12	2	1

Meal Total

414cal43P47C6F5fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	147	25	12	0
⠿Oatmeal Prepared With Quick Oats	grams	135	4	24	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Blueberries	g	25	0	6	0
⠿Whey Protein Powder	scoop	61	12	2	1

Meal Total

372cal41P43C4F4fib

Food		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats	grams	135	4	24	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fairlife - Fat Free Milk	ﬂ oz	76	13	6	0
⠿Honey	g	40	0	10	0

Meal Total

372cal41P43C4F4fib

Food		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats	grams	135	4	24	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fairlife - Fat Free Milk	ﬂ oz	76	13	6	0
⠿Honey	g	40	0	10	0

Meal Total

500cal52P37C16F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

500cal52P37C16F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

500cal52P37C16F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

500cal52P37C16F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

564cal47P40C24F41fib

Food		Cal	P	C	F
🍽 Breakast Burrito - Low Carb Wrap
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	48	11	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0
⠿Potatoes (gm)(Cooked)	grams	107	2	24	0

Meal Total

564cal47P40C24F41fib

Food		Cal	P	C	F
🍽 Breakast Burrito - Low Carb Wrap
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Egg White	g	48	11	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0
⠿Potatoes (gm)(Cooked)	grams	107	2	24	0

Meal Total

440cal54P47C4F5fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	147	25	12	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Blueberries	g	38	0	9	0
⠿Oatmeal Prepared With Quick Oats	grams	135	4	24	3

Meal Total

741cal70P50C29F9fib

Food		Cal	P	C	F
⠿Ground Venison 95/5 (cooked)	oz	376	64	0	13
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	135	0	0	15

Meal Total

750cal68P52C30F7fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	443	63	0	21
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

736cal69P52C28F7fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	108	0	0	12

Meal Total

797cal72P62C29F10fib

Food		Cal	P	C	F
⠿Beef Chuck Steak (Cooked)	oz	376	64	0	13
⠿Potatoes (gm)(Cooked)	grams	232	5	52	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	135	0	0	15

Meal Total

572cal50P57C16F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	96	22	2	0
⠿Sourdough Bread - Izzio	slice	192	6	42	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

729cal74P43C29F7fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	446	69	0	19
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

729cal74P43C29F7fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	446	69	0	19
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0