Stoic Physique — Meal Planner

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‹ Kurt Suidinski

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1886cal164P159C66F

1892cal154P148C76F

1706cal146P123C70F

Meal Total

230cal10P34C6F3fib

Food		Cal	P	C	F
⠿Ag1	scoop	32	2	6	0
⠿Egg (Large)	egg	75	6	1	5
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

230cal10P34C6F3fib

Food		Cal	P	C	F
⠿Ag1	scoop	32	2	6	0
⠿Egg (Large)	egg	75	6	1	5
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

230cal10P34C6F3fib

Food		Cal	P	C	F
⠿Ag1	scoop	32	2	6	0
⠿Egg (Large)	egg	75	6	1	5
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

230cal10P34C6F3fib

Food		Cal	P	C	F
⠿Ag1	scoop	32	2	6	0
⠿Egg (Large)	egg	75	6	1	5
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

230cal10P34C6F3fib

Food		Cal	P	C	F
⠿Ag1	scoop	32	2	6	0
⠿Egg (Large)	egg	75	6	1	5
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

230cal10P34C6F3fib

Food		Cal	P	C	F
⠿Ag1	scoop	32	2	6	0
⠿Egg (Large)	egg	75	6	1	5
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

280cal32P20C8F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Cottage Cheese 1%	grams	104	14	7	2
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

280cal32P20C8F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Cottage Cheese 1%	grams	104	14	7	2
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

280cal32P20C8F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Cottage Cheese 1%	grams	104	14	7	2
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

280cal32P20C8F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Cottage Cheese 1%	grams	104	14	7	2
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

272cal32P18C8F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Cottage Cheese 1%	grams	104	14	7	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

272cal32P18C8F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Cottage Cheese 1%	grams	104	14	7	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

304cal34P24C8F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Cottage Cheese 1%	grams	104	14	7	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Ag1	scoop	32	2	6	0

Meal Total

245cal16P16C13F2fib

Food	Qty		Cal	P	C	F
⠿Prima Bar		bar	245	16	16	13

Meal Total

245cal16P16C13F2fib

Food	Qty		Cal	P	C	F
⠿Prima Bar		bar	245	16	16	13

Meal Total

245cal16P16C13F2fib

Food	Qty		Cal	P	C	F
⠿Prima Bar		bar	245	16	16	13

Meal Total

245cal16P16C13F2fib

Food	Qty		Cal	P	C	F
⠿Prima Bar		bar	245	16	16	13

Meal Total

245cal16P16C13F2fib

Food	Qty		Cal	P	C	F
⠿Prima Bar		bar	245	16	16	13

Meal Total

245cal16P16C13F2fib

Food	Qty		Cal	P	C	F
⠿Prima Bar		bar	245	16	16	13

Meal Total

245cal16P16C13F2fib

Food	Qty		Cal	P	C	F
⠿Prima Bar		bar	245	16	16	13

Meal Total

468cal41P31C20F7fib

Food		Cal	P	C	F
🍽 Asian Avocado Tuna Rice Bowl
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Sesame Seeds	g	34	1	1	3
⠿Tuna Fillet (Cooked)	oz	198	36	0	6

Meal Total

468cal41P31C20F7fib

Food		Cal	P	C	F
🍽 Asian Avocado Tuna Rice Bowl
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Sesame Seeds	g	34	1	1	3
⠿Tuna Fillet (Cooked)	oz	198	36	0	6

Meal Total

468cal41P31C20F7fib

Food		Cal	P	C	F
🍽 Asian Avocado Tuna Rice Bowl
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Sesame Seeds	g	34	1	1	3
⠿Tuna Fillet (Cooked)	oz	198	36	0	6

Meal Total

468cal41P31C20F7fib

Food		Cal	P	C	F
🍽 Asian Avocado Tuna Rice Bowl
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Sesame Seeds	g	34	1	1	3
⠿Tuna Fillet (Cooked)	oz	198	36	0	6

Meal Total

424cal38P32C16F6fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Raw)	oz	234	32	0	12
⠿Cheddar Cheese, Low Fat	g	45	3	0	3
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

424cal38P32C16F6fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Raw)	oz	234	32	0	12
⠿Cheddar Cheese, Low Fat	g	45	3	0	3
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

416cal38P30C16F5fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Raw)	oz	234	32	0	12
⠿Cheddar Cheese, Low Fat	g	45	3	0	3
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

476cal51P32C16F8fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Sweet Potato (cooked)(Gm)	g	105	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

476cal51P32C16F8fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Sweet Potato (cooked)(Gm)	g	105	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

476cal51P32C16F8fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Sweet Potato (cooked)(Gm)	g	105	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

476cal51P32C16F8fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Sweet Potato (cooked)(Gm)	g	105	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

476cal42P32C20F8fib

Food		Cal	P	C	F
⠿Boneless Center Cut Pork Chops (Cooked)	oz	333	38	0	20
⠿Sweet Potato (cooked)(Gm)	g	105	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

476cal42P32C20F8fib

Food		Cal	P	C	F
⠿Boneless Center Cut Pork Chops (Cooked)	oz	333	38	0	20
⠿Sweet Potato (cooked)(Gm)	g	105	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

496cal42P37C20F8fib

Food		Cal	P	C	F
⠿Boneless Center Cut Pork Chops (Cooked)	oz	333	38	0	20
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

187cal14P26C3F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Granola	grams	71	2	10	3

Meal Total

187cal14P26C3F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Granola	grams	71	2	10	3

Meal Total

187cal14P26C3F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Granola	grams	71	2	10	3

Meal Total

187cal14P26C3F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Granola	grams	71	2	10	3

Meal Total

245cal16P16C13F2fib

Food	Qty		Cal	P	C	F
⠿Prima Bar		bar	245	16	16	13

Meal Total

245cal16P16C13F2fib

Food	Qty		Cal	P	C	F
⠿Prima Bar		bar	245	16	16	13

Meal Total

245cal16P16C13F2fib

Food	Qty		Cal	P	C	F
⠿Prima Bar		bar	245	16	16	13