Stoic Physique — Meal Planner

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‹ Ignacio Contreras

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1445cal146P114C45F

1473cal147P120C45F

1425cal146P109C45F

2361cal166P287C61F

2064cal154P227C60F

1781cal146P171C57F

Meal Total

214cal31P9C6F4fib

Food		Cal	P	C	F
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Vega Sport Vegan Protein	scoop	168	30	4	4
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

214cal31P9C6F4fib

Food		Cal	P	C	F
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Vega Sport Vegan Protein	scoop	168	30	4	4
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

214cal31P9C6F4fib

Food		Cal	P	C	F
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Vega Sport Vegan Protein	scoop	168	30	4	4
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

379cal33P46C7F9fib

Food		Cal	P	C	F
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Vega Sport Vegan Protein	scoop	168	30	4	4
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

287cal32P24C7F7fib

Food		Cal	P	C	F
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Vega Sport Vegan Protein	scoop	168	30	4	4
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

214cal31P9C6F4fib

Food		Cal	P	C	F
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Vega Sport Vegan Protein	scoop	168	30	4	4
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

214cal31P9C6F4fib

Food		Cal	P	C	F
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Vega Sport Vegan Protein	scoop	168	30	4	4
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

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

205cal2P47C1F6fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

104cal1P25C0F4fib

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

Meal Total

81cal1P17C1F4fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	80	1	17	1

Meal Total

81cal1P17C1F4fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	80	1	17	1

Meal Total

371cal48P38C3F5fib

Food		Cal	P	C	F
⠿Seitan (Oz)	oz	253	45	13	3
⠿White Rice (Cooked)	grams	75	1	17	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

399cal49P44C3F6fib

Food		Cal	P	C	F
⠿Seitan (Oz)	oz	253	45	13	3
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

399cal49P44C3F6fib

Food		Cal	P	C	F
⠿Seitan (Oz)	oz	253	45	13	3
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

639cal34P56C31F51fib

Food		Cal	P	C	F
⠿Quinoa (Cooked)(Grams)	grams	236	8	42	4
🍽 Tofu Stir Fry
⠿Broccoli (gm)	g	21	1	3	0
⠿Sesame Oil (Tsp)	tsp	135	0	0	15
⠿Bell Pepper	g	16	1	3	0
⠿Extra Firm Tofu	oz	236	24	8	12

Meal Total

639cal34P56C31F51fib

Food		Cal	P	C	F
⠿Quinoa (Cooked)(Grams)	grams	236	8	42	4
🍽 Tofu Stir Fry
⠿Broccoli (gm)	g	21	1	3	0
⠿Sesame Oil (Tsp)	tsp	135	0	0	15
⠿Bell Pepper	g	16	1	3	0
⠿Extra Firm Tofu	oz	236	24	8	12

Meal Total

464cal28P25C28F41fib

Food		Cal	P	C	F
⠿Quinoa (Cooked)(Grams)	grams	59	2	11	1
🍽 Tofu Stir Fry
⠿Broccoli (gm)	g	21	1	3	0
⠿Sesame Oil (Tsp)	tsp	135	0	0	15
⠿Bell Pepper	g	16	1	3	0
⠿Extra Firm Tofu	oz	236	24	8	12

Meal Total

464cal28P25C28F41fib

Food		Cal	P	C	F
⠿Quinoa (Cooked)(Grams)	grams	59	2	11	1
🍽 Tofu Stir Fry
⠿Broccoli (gm)	g	21	1	3	0
⠿Sesame Oil (Tsp)	tsp	135	0	0	15
⠿Bell Pepper	g	16	1	3	0
⠿Extra Firm Tofu	oz	236	24	8	12

Meal Total

172cal30P4C4F2fib

Food	Qty		Cal	P	C	F
⠿Vega Sport Vegan Protein		scoop	168	30	4	4

Meal Total

172cal30P4C4F2fib

Food	Qty		Cal	P	C	F
⠿Vega Sport Vegan Protein		scoop	168	30	4	4

Meal Total

172cal30P4C4F2fib

Food	Qty		Cal	P	C	F
⠿Vega Sport Vegan Protein		scoop	168	30	4	4

Meal Total

232cal31P18C4F5fib

Food	Qty		Cal	P	C	F
⠿Vega Sport Vegan Protein		scoop	168	30	4	4
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

172cal30P4C4F2fib

Food	Qty		Cal	P	C	F
⠿Vega Sport Vegan Protein		scoop	168	30	4	4

Meal Total

172cal30P4C4F2fib

Food	Qty		Cal	P	C	F
⠿Vega Sport Vegan Protein		scoop	168	30	4	4

Meal Total

172cal30P4C4F2fib

Food	Qty		Cal	P	C	F
⠿Vega Sport Vegan Protein		scoop	168	30	4	4

Meal Total

571cal35P38C31F10fib

Food		Cal	P	C	F
🍽 Tofu Power Bowl
⠿Olive Oil	g	81	0	0	9
⠿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	236	24	8	12
⠿Chickpeas (Canned)(Drained)	g	72	4	11	1
⠿White Rice (Cooked)	grams	1	0	0	0

Meal Total

571cal35P38C31F10fib

Food		Cal	P	C	F
🍽 Tofu Power Bowl
⠿Olive Oil	g	81	0	0	9
⠿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	236	24	8	12
⠿Chickpeas (Canned)(Drained)	g	72	4	11	1
⠿White Rice (Cooked)	grams	1	0	0	0

Meal Total

571cal35P38C31F10fib

Food		Cal	P	C	F
🍽 Tofu Power Bowl
⠿Olive Oil	g	81	0	0	9
⠿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	236	24	8	12
⠿Chickpeas (Canned)(Drained)	g	72	4	11	1
⠿White Rice (Cooked)	grams	1	0	0	0

Meal Total

794cal65P93C18F13fib

Food		Cal	P	C	F
⠿Seitan (Oz)	oz	303	54	15	3
⠿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

750cal56P91C18F13fib

Food		Cal	P	C	F
⠿Seitan (Oz)	oz	253	45	13	3
⠿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

738cal55P89C18F12fib

Food		Cal	P	C	F
⠿Seitan (Oz)	oz	253	45	13	3
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	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

738cal55P89C18F12fib

Food		Cal	P	C	F
⠿Seitan (Oz)	oz	253	45	13	3
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	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

69cal1P14C1F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

69cal1P14C1F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

69cal1P14C1F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0