Stoic Physique — Meal Planner

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‹ Justin Hall

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2489cal193P238C85F

2395cal181P258C71F

2296cal177P253C64F

2383cal192P253C67F

2349cal173P277C61F

2195cal161P255C59F

1932cal175P155C68F

Meal Total

190cal3P40C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Coffee + Splash Of Whole Milk	cup	42	2	5	2
⠿Honey	g	33	0	8	0

Meal Total

190cal3P40C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Coffee + Splash Of Whole Milk	cup	42	2	5	2
⠿Honey	g	33	0	8	0

Meal Total

190cal3P40C2F3fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Coffee + Splash Of Whole Milk	cup	42	2	5	2
⠿Honey	g	33	0	8	0

Meal Total

182cal3P38C2F4fib

Food		Cal	P	C	F
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Coffee + Splash Of Whole Milk	cup	42	2	5	2
⠿Honey	g	33	0	8	0

Meal Total

182cal3P38C2F4fib

Food		Cal	P	C	F
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Coffee + Splash Of Whole Milk	cup	42	2	5	2
⠿Honey	g	33	0	8	0

Meal Total

113cal20P6C1F2fib

Food	Qty		Cal	P	C	F
⠿Kion Protein Powder		scoop	93	20	1	1
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

113cal20P6C1F2fib

Food	Qty		Cal	P	C	F
⠿Kion Protein Powder		scoop	93	20	1	1
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

113cal20P6C1F2fib

Food	Qty		Cal	P	C	F
⠿Kion Protein Powder		scoop	93	20	1	1
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

113cal20P6C1F2fib

Food	Qty		Cal	P	C	F
⠿Kion Protein Powder		scoop	93	20	1	1
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

113cal20P6C1F2fib

Food	Qty		Cal	P	C	F
⠿Kion Protein Powder		scoop	93	20	1	1
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

443cal29P30C23F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Avocado	medium (~150 g edible)	132	2	6	11

Meal Total

443cal29P30C23F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Avocado	medium (~150 g edible)	132	2	6	11

Meal Total

443cal29P30C23F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Avocado	medium (~150 g edible)	132	2	6	11

Meal Total

443cal29P30C23F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Avocado	medium (~150 g edible)	132	2	6	11

Meal Total

443cal29P30C23F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Avocado	medium (~150 g edible)	132	2	6	11

Meal Total

298cal23P47C2F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Coffee + Splash Of Whole Milk	cup	42	2	5	2
⠿Honey	g	50	0	12	0

Meal Total

298cal23P47C2F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Coffee + Splash Of Whole Milk	cup	42	2	5	2
⠿Honey	g	50	0	12	0

Meal Total

710cal60P59C26F8fib

Food		Cal	P	C	F
⠿Forbidden Rice (cooked)	g	161	4	34	1
🍽 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	72	0	0	8
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16

Meal Total

778cal67P78C22F13fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	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

778cal67P78C22F13fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	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

616cal48P79C12F17fib

Food		Cal	P	C	F
🍽 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

679cal63P73C15F3fib

Food		Cal	P	C	F
🍽 Thai Basil Chicken Rice Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Avocado Oil	g	72	0	0	8
⠿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

588cal54P66C12F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

520cal42P52C16F12fib

Food		Cal	P	C	F
⠿Fillet Mignon - Raw	oz	225	36	0	9
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Butter, Salted	g	59	0	0	7

Meal Total

684cal61P47C28F4fib

Food		Cal	P	C	F
🍽 Salmon Power Bowl
⠿Olive Oil	g	72	0	0	8
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Sesame Seeds	g	34	1	1	3
⠿Poppy Seed	grams	26	1	1	2
⠿Spinach (Gm)	g	17	2	2	0
⠿Chickpeas (Canned)(Drained)	g	72	4	11	1
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Orzo (Cooked)	grams	154	6	31	1
⠿Forbidden Rice (cooked)	g	1	0	0	0

Meal Total

616cal48P79C12F17fib

Food		Cal	P	C	F
🍽 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

679cal63P73C15F3fib

Food		Cal	P	C	F
🍽 Thai Basil Chicken Rice Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Avocado Oil	g	72	0	0	8
⠿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

711cal63P81C15F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	350	56	0	14
⠿White Rice (Cooked)	grams	315	5	73	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

768cal53P112C12F10fib

Food		Cal	P	C	F
⠿Fillet Mignon - Raw	oz	300	48	0	12
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Avg Alcoholic Drink	serving	256	0	64	0

Meal Total

940cal61P111C28F4fib

Food		Cal	P	C	F
⠿Avg Alcoholic Drink	serving	256	0	64	0
🍽 Salmon Power Bowl
⠿Olive Oil	g	72	0	0	8
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Sesame Seeds	g	34	1	1	3
⠿Poppy Seed	grams	26	1	1	2
⠿Spinach (Gm)	g	17	2	2	0
⠿Chickpeas (Canned)(Drained)	g	72	4	11	1
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Orzo (Cooked)	grams	154	6	31	1
⠿Forbidden Rice (cooked)	g	1	0	0	0

Meal Total

549cal56P25C25F7fib

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	72	0	0	8
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

437cal35P45C13F5fib

Food		Cal	P	C	F
⠿Aloha - Protein Bar	bar	255	14	25	11
⠿Kion Protein Powder	scoop	93	20	1	1
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

401cal35P36C13F3fib

Food		Cal	P	C	F
⠿Aloha - Protein Bar	bar	255	14	25	11
⠿Kion Protein Powder	scoop	93	20	1	1
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1