Stoic Physique — Meal Planner

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‹ Chasen Goudeau

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2013cal174P192C61F

2099cal159P224C63F

2091cal160P221C63F

1933cal145P201C61F

2037cal165P216C57F

Meal Total

262cal5P56C2F6fib

Food		Cal	P	C	F
⠿Oats	g (dry)	115	4	20	2
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Honey	g	33	0	8	0

Meal Total

262cal5P56C2F6fib

Food		Cal	P	C	F
⠿Oats	g (dry)	115	4	20	2
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Honey	g	33	0	8	0

Meal Total

262cal5P56C2F6fib

Food		Cal	P	C	F
⠿Oats	g (dry)	115	4	20	2
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Honey	g	33	0	8	0

Meal Total

262cal5P56C2F6fib

Food		Cal	P	C	F
⠿Oats	g (dry)	115	4	20	2
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Honey	g	33	0	8	0

Meal Total

262cal5P56C2F6fib

Food		Cal	P	C	F
⠿Oats	g (dry)	115	4	20	2
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Honey	g	33	0	8	0

Meal Total

262cal5P56C2F6fib

Food		Cal	P	C	F
⠿Oats	g (dry)	115	4	20	2
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Honey	g	33	0	8	0

Meal Total

262cal5P56C2F6fib

Food		Cal	P	C	F
⠿Oats	g (dry)	115	4	20	2
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Honey	g	33	0	8	0

Meal Total

355cal33P31C11F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Sourdough Bread - Izzio	slice	128	4	28	0

Meal Total

355cal33P31C11F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Sourdough Bread - Izzio	slice	128	4	28	0

Meal Total

355cal33P31C11F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Sourdough Bread - Izzio	slice	128	4	28	0

Meal Total

355cal33P31C11F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Sourdough Bread - Izzio	slice	128	4	28	0

Meal Total

355cal33P31C11F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Sourdough Bread - Izzio	slice	128	4	28	0

Meal Total

355cal33P31C11F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Sourdough Bread - Izzio	slice	128	4	28	0

Meal Total

355cal33P31C11F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Sourdough Bread - Izzio	slice	128	4	28	0

Meal Total

678cal48P45C34F9fib

Food		Cal	P	C	F
🍽 Ground Beef Avocado Salad
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

678cal48P45C34F9fib

Food		Cal	P	C	F
🍽 Ground Beef Avocado Salad
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

678cal48P45C34F9fib

Food		Cal	P	C	F
🍽 Ground Beef Avocado Salad
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

689cal62P45C29F9fib

Food		Cal	P	C	F
🍽 Chicken Avocado Salad
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

556cal60P16C28F6fib

Food		Cal	P	C	F
🍽 Chicken Avocado Salad
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

689cal62P45C29F9fib

Food		Cal	P	C	F
🍽 Chicken Avocado Salad
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

556cal60P16C28F6fib

Food		Cal	P	C	F
🍽 Chicken Avocado Salad
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Banana		g	49	1	11	0

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Banana		g	49	1	11	0

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Banana		g	49	1	11	0

Meal Total

113cal1P25C1F3fib

Food	Qty		Cal	P	C	F
⠿Mango (Single)		medium (edible ~165 g)	111	1	25	1

Meal Total

113cal1P25C1F3fib

Food	Qty		Cal	P	C	F
⠿Mango (Single)		medium (edible ~165 g)	111	1	25	1

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

374cal52P28C6F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

374cal52P28C6F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

374cal52P28C6F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

507cal45P39C19F6fib

Food		Cal	P	C	F
🍽 Ground Beef Stir Fry
⠿Brown Rice, Cooked	g	111	3	23	1
⠿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	63	0	0	7
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10

Meal Total

632cal48P65C20F9fib

Food		Cal	P	C	F
🍽 Ground Beef Stir Fry
⠿Onion (Gm)	g	22	1	5	0
⠿Bell Pepper	g	16	1	3	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	63	0	0	7
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Brown Rice, Cooked	g	221	5	46	2

Meal Total

410cal43P19C18F6fib

Food		Cal	P	C	F
🍽 Ground Beef Stir Fry
⠿Onion (Gm)	g	22	1	5	0
⠿Bell Pepper	g	16	1	3	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	63	0	0	7
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10

Meal Total

499cal61P48C7F10fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

296cal35P21C8F3fib

Food		Cal	P	C	F
🍽 Protein Waffle
⠿Oats	g (dry)	115	4	20	2
⠿Egg (Large)	egg	75	6	1	5
⠿Isopure - Protein Powder	scoop	105	25	0	1

Meal Total

296cal35P21C8F3fib

Food		Cal	P	C	F
🍽 Protein Waffle
⠿Oats	g (dry)	115	4	20	2
⠿Egg (Large)	egg	75	6	1	5
⠿Isopure - Protein Powder	scoop	105	25	0	1

Meal Total

296cal35P21C8F3fib

Food		Cal	P	C	F
🍽 Protein Waffle
⠿Oats	g (dry)	115	4	20	2
⠿Egg (Large)	egg	75	6	1	5
⠿Isopure - Protein Powder	scoop	105	25	0	1

Meal Total

173cal13P28C1F4fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

173cal13P28C1F4fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

113cal1P25C1F3fib

Food	Qty		Cal	P	C	F
⠿Mango (Single)		medium (edible ~165 g)	111	1	25	1

Meal Total

261cal5P40C9F4fib

Food	Qty		Cal	P	C	F
⠿Trader Joe's - Maple Pecan Clusters		g	235	4	39	7
⠿Almond Milk, Unsweetened (FLOZ)		fl oz	26	1	1	2