Stoic Physique — Meal Planner

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‹ John Largess

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1651cal177P130C47F

1638cal173P106C58F

2098cal183P202C62F

1621cal154P159C41F

1673cal148P205C29F

Meal Total

154cal2P32C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Coffee Creamer	tablespoons	38	0	5	2

Meal Total

154cal2P32C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Coffee Creamer	tablespoons	38	0	5	2

Meal Total

154cal2P32C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Coffee Creamer	tablespoons	38	0	5	2

Meal Total

154cal2P32C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Coffee Creamer	tablespoons	38	0	5	2

Meal Total

154cal2P32C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Coffee Creamer	tablespoons	38	0	5	2

Meal Total

154cal2P32C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Coffee Creamer	tablespoons	38	0	5	2

Meal Total

154cal2P32C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Coffee Creamer	tablespoons	38	0	5	2

Meal Total

162cal18P9C6F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

162cal18P9C6F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

150cal18P6C6F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

235cal24P10C11F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

162cal18P9C6F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

206cal28P19C2F3fib

Food	Qty		Cal	P	C	F
⠿Oatmeal (Dry)		grams	97	3	17	2
⠿Jay Robb Whey Protein		scoop	108	25	2	0

Meal Total

206cal28P19C2F3fib

Food	Qty		Cal	P	C	F
⠿Oatmeal (Dry)		grams	97	3	17	2
⠿Jay Robb Whey Protein		scoop	108	25	2	0

Meal Total

472cal52P30C16F9fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿White Rice (Cooked)	grams	75	1	17	0
⠿Black Beans (Boiled)	grams	33	2	6	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

472cal52P30C16F9fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿White Rice (Cooked)	grams	75	1	17	0
⠿Black Beans (Boiled)	grams	33	2	6	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

456cal52P26C16F8fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿White Rice (Cooked)	grams	63	1	15	0
⠿Black Beans (Boiled)	grams	33	2	6	0
⠿Mixed Vegetables (Your Choice)	grams	28	1	6	0

Meal Total

515cal44P60C11F11fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	39	3	7	0
⠿Corn (canned)	grams	27	1	5	0
⠿Salsa	grams	20	1	4	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	101	2	23	0

Meal Total

507cal44P58C11F11fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	39	3	7	0
⠿Corn (canned)	grams	31	1	6	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	75	1	17	0

Meal Total

507cal44P58C11F12fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	59	4	11	0
⠿Corn (canned)	grams	39	1	7	1
⠿Salsa	grams	16	1	3	0
⠿Romaine/Cos Lettuce	g	11	1	2	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	75	1	17	0

Meal Total

507cal44P58C11F12fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	59	4	11	0
⠿Corn (canned)	grams	39	1	7	1
⠿Salsa	grams	16	1	3	0
⠿Romaine/Cos Lettuce	g	11	1	2	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	75	1	17	0

Meal Total

108cal25P2C0F0fib

Food	Qty		Cal	P	C	F
⠿Jay Robb Whey Protein		scoop	108	25	2	0

Meal Total

108cal25P2C0F0fib

Food	Qty		Cal	P	C	F
⠿Jay Robb Whey Protein		scoop	108	25	2	0

Meal Total

108cal25P2C0F0fib

Food	Qty		Cal	P	C	F
⠿Jay Robb Whey Protein		scoop	108	25	2	0

Meal Total

108cal25P2C0F0fib

Food	Qty		Cal	P	C	F
⠿Jay Robb Whey Protein		scoop	108	25	2	0

Meal Total

108cal25P2C0F0fib

Food	Qty		Cal	P	C	F
⠿Jay Robb Whey Protein		scoop	108	25	2	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

443cal56P30C11F5fib

Food		Cal	P	C	F
🍽 Vietnamese Vermicelli Noodle Bowl with Grilled Steak
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Vermicelli Rice (cooked)	g	93	4	18	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Nuoc Cham Sauce	tbsp	18	1	4	0

Meal Total

443cal56P30C11F5fib

Food		Cal	P	C	F
🍽 Vietnamese Vermicelli Noodle Bowl with Grilled Steak
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Vermicelli Rice (cooked)	g	93	4	18	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Nuoc Cham Sauce	tbsp	18	1	4	0

Meal Total

458cal52P13C22F4fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿Onion (Gm)	g	16	0	4	0
⠿Bell Pepper	g	12	0	2	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	16	1	3	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Olive Oil	g	54	0	0	6
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16

Meal Total

774cal64P71C26F7fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿Vermicelli Rice (cooked)	g	278	10	55	2
⠿Onion (Gm)	g	22	1	5	0
⠿Bell Pepper	g	16	1	3	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	21	1	3	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	72	0	0	8
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16

Meal Total

553cal52P39C21F6fib

Food		Cal	P	C	F
🍽 Grilled Chicken Guac Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿365 - Guacamole Single Serve (57Gm)	cup	100	1	6	8
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

529cal60P43C13F3fib

Food		Cal	P	C	F
🍽 Thai Basil Chicken Rice Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Jasmine Rice (Cooked)	grams	85	2	20	0
⠿Avocado Oil	g	54	0	0	6
⠿Garlic Clove	clove	5	0	1	0
⠿Shallot	medium shallot	32	1	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Oyster Sauce	tbsp	19	0	4	0
⠿Brown Sugar	tsp	18	0	5	0
⠿Thai Basil	grams	15	2	1	0

Meal Total

529cal60P43C13F3fib

Food		Cal	P	C	F
🍽 Thai Basil Chicken Rice Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Jasmine Rice (Cooked)	grams	85	2	20	0
⠿Avocado Oil	g	54	0	0	6
⠿Garlic Clove	clove	5	0	1	0
⠿Shallot	medium shallot	32	1	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Oyster Sauce	tbsp	19	0	4	0
⠿Brown Sugar	tsp	18	0	5	0
⠿Thai Basil	grams	15	2	1	0

Meal Total

312cal24P27C12F6fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Cocoa Powder	grams	42	2	5	2
⠿Cream Cheese, Low Fat	g	63	2	2	5
⠿Chocolate Chips	grams	80	1	9	5
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0
⠿Sugar	tsps	16	0	4	0

Meal Total

312cal24P27C12F6fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Cocoa Powder	grams	42	2	5	2
⠿Cream Cheese, Low Fat	g	63	2	2	5
⠿Chocolate Chips	grams	80	1	9	5
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0
⠿Sugar	tsps	16	0	4	0

Meal Total

312cal24P27C12F6fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Cocoa Powder	grams	42	2	5	2
⠿Cream Cheese, Low Fat	g	63	2	2	5
⠿Chocolate Chips	grams	80	1	9	5
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0
⠿Sugar	tsps	16	0	4	0

Meal Total

312cal24P27C12F6fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Cocoa Powder	grams	42	2	5	2
⠿Cream Cheese, Low Fat	g	63	2	2	5
⠿Chocolate Chips	grams	80	1	9	5
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0
⠿Sugar	tsps	16	0	4	0

Meal Total

137cal13P19C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

173cal13P28C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Honey	g	40	0	10	0

Meal Total

173cal13P28C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Honey	g	40	0	10	0