Stoic Physique — Meal Planner

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‹ Phil Stoller

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1958cal165P167C70F

1848cal155P199C48F

1975cal196P201C43F

1640cal178P124C48F

2035cal210P202C43F

1974cal180P165C66F

1635cal174P102C59F

Meal Total

24cal0P6C0F1fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	27	0	6	0

Meal Total

32cal0P8C0F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

24cal0P6C0F1fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	27	0	6	0

Meal Total

20cal0P5C0F1fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

164cal20P21C0F1fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries		grams	27	0	6	0

Meal Total

484cal49P45C12F6fib

Food		Cal	P	C	F
🍽 Phil S.
⠿Oats	g (dry)	192	7	34	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Fairlife - 2% Milk	cup	117	13	6	5

Meal Total

484cal49P45C12F6fib

Food		Cal	P	C	F
🍽 Phil S.
⠿Oats	g (dry)	192	7	34	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Fairlife - 2% Milk	cup	117	13	6	5

Meal Total

484cal49P45C12F6fib

Food		Cal	P	C	F
🍽 Phil S.
⠿Oats	g (dry)	192	7	34	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Fairlife - 2% Milk	cup	117	13	6	5

Meal Total

484cal49P45C12F6fib

Food		Cal	P	C	F
🍽 Phil S.
⠿Oats	g (dry)	192	7	34	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Fairlife - 2% Milk	cup	117	13	6	5

Meal Total

484cal49P45C12F6fib

Food		Cal	P	C	F
🍽 Phil S.
⠿Oats	g (dry)	192	7	34	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Fairlife - 2% Milk	cup	117	13	6	5

Meal Total

484cal49P45C12F6fib

Food		Cal	P	C	F
🍽 Phil S.
⠿Oats	g (dry)	192	7	34	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Fairlife - 2% Milk	cup	117	13	6	5

Meal Total

484cal49P45C12F6fib

Food		Cal	P	C	F
🍽 Phil S.
⠿Oats	g (dry)	192	7	34	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Fairlife - 2% Milk	cup	117	13	6	5

Meal Total

90cal8P1C6F0fib

Food	Qty		Cal	P	C	F
⠿Archer - Beef Stick		stick	90	8	1	6

Meal Total

90cal8P1C6F0fib

Food	Qty		Cal	P	C	F
⠿Archer - Beef Stick		stick	90	8	1	6

Meal Total

59cal8P0C3F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	59	8	0	3

Meal Total

59cal8P0C3F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	59	8	0	3

Meal Total

62cal1P10C2F0fib

Food	Qty		Cal	P	C	F
⠿Lesser Evil - Popcorn		grams	57	1	10	2

Meal Total

48cal1P11C0F1fib

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

Meal Total

48cal1P11C0F1fib

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

Meal Total

411cal38P22C19F2fib

Food	Qty		Cal	P	C	F
⠿Hurculean - Chicken n Dumplings		serving	411	38	22	19

Meal Total

413cal32P42C13F1fib

Food	Qty		Cal	P	C	F
⠿Hurculean - Street Corn Chicken		serving	413	32	42	13

Meal Total

378cal35P46C6F2fib

Food	Qty		Cal	P	C	F
⠿Hurculean - Buffalo Chicken Mac & Cheese		serving	378	35	46	6

Meal Total

261cal42P12C5F3fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Mixed Vegetables (Your Choice)	grams	20	1	4	0
⠿Sweet Potato (cooked)(Gm)	g	34	1	8	0

Meal Total

446cal43P37C14F5fib

Food	Qty		Cal	P	C	F
⠿Hurculean - Beef Pot Roast		serving	446	43	37	14

Meal Total

443cal45P14C23F4fib

Food	Qty		Cal	P	C	F
⠿Taylor Farms - Avocado Ranch Chopped Salad Kit		bag	235	5	14	18
⠿Grilled Chicken (Oz)		oz	205	40	0	5

Meal Total

443cal45P14C23F4fib

Food	Qty		Cal	P	C	F
⠿Taylor Farms - Avocado Ranch Chopped Salad Kit		bag	235	5	14	18
⠿Grilled Chicken (Oz)		oz	205	40	0	5

Meal Total

84cal12P9C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

84cal12P9C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0

Meal Total

56cal8P6C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	56	8	6	0

Meal Total

56cal8P6C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	56	8	6	0

Meal Total

24cal0P6C0F1fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	27	0	6	0

Meal Total

125cal28P1C1F0fib

Food	Qty		Cal	P	C	F
⠿Transparent Labs - Protein Powder		scoop	125	28	1	1

Meal Total

125cal28P1C1F0fib

Food	Qty		Cal	P	C	F
⠿Transparent Labs - Protein Powder		scoop	125	28	1	1

Meal Total

803cal57P74C31F11fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Mixed Vegetables (Your Choice)	grams	20	1	4	0
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	310	9	68	0
⠿Olive Oil	g	135	0	0	15
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0

Meal Total

671cal53P81C15F35fib

Food		Cal	P	C	F
⠿Carb Balance - Whole Wheat Tortilla	tortilla	60	5	2	4
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	46	1	9	1
⠿Salsa	grams	34	2	7	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

671cal53P81C15F35fib

Food		Cal	P	C	F
⠿Carb Balance - Whole Wheat Tortilla	tortilla	60	5	2	4
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	46	1	9	1
⠿Salsa	grams	34	2	7	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

457cal28P39C21F1fib

Food	Qty		Cal	P	C	F
⠿Hurculean - Hot Honey Chicken & Waffles		serving	457	28	39	21

Meal Total

552cal54P66C8F8fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	264	48	0	8
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿White Rice (Cooked)	grams	252	4	58	0

Meal Total

842cal57P86C30F11fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Kroger® Sharp Cheddar Shredded Cheese	grams	24	1	0	2
⠿647 Hamburger Buns	bun	73	4	12	1
⠿Mixed Vegetables (Your Choice)	grams	20	1	4	0
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	310	9	68	0
⠿Olive Oil	g	135	0	0	15
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0

Meal Total

511cal51P25C23F7fib

Food		Cal	P	C	F
🍽 Ground Beef 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	90	0	0	10
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

62cal1P10C2F0fib

Food	Qty		Cal	P	C	F
⠿Lesser Evil - Popcorn		grams	57	1	10	2

Meal Total

74cal1P13C2F0fib

Food	Qty		Cal	P	C	F
⠿Lesser Evil - Popcorn		grams	76	1	13	2

Meal Total

303cal43P17C7F6fib

Food		Cal	P	C	F
🍽 Phil S.
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Fairlife - 2% Chocolate Milk	ﬂ oz	132	13	11	4
⠿Cocoa Powder	grams	42	2	5	2

Meal Total

303cal43P17C7F6fib

Food		Cal	P	C	F
🍽 Phil S.
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Fairlife - 2% Chocolate Milk	ﬂ oz	132	13	11	4
⠿Cocoa Powder	grams	42	2	5	2

Meal Total

303cal43P17C7F6fib

Food		Cal	P	C	F
🍽 Phil S.
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Fairlife - 2% Chocolate Milk	ﬂ oz	132	13	11	4
⠿Cocoa Powder	grams	42	2	5	2

Meal Total

32cal0P8C0F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

24cal0P6C0F1fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	27	0	6	0