Stoic Physique — Meal Planner

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‹ Danny Toumarkine

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1447cal167P89C47F

1550cal160P133C42F

1773cal179P163C45F

1794cal186P177C38F

1807cal178P195C35F

2074cal195P229C42F

Meal Total

356cal56P6C12F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Turkey Sausage Links	link	88	9	1	5
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

356cal56P6C12F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Turkey Sausage Links	link	88	9	1	5
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

344cal53P6C12F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	58	13	1	0
⠿Turkey Sausage Links	link	88	9	1	5
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

356cal56P6C12F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Turkey Sausage Links	link	88	9	1	5
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

356cal56P6C12F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Turkey Sausage Links	link	88	9	1	5
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

356cal56P6C12F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Turkey Sausage Links	link	88	9	1	5
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

512cal61P31C16F5fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Turkey Sausage Links	link	132	13	2	8
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Brewed Coffee	cup	2	0	0	0
⠿Fresh/Frozen Mixed Berries	grams	112	1	24	1

Meal Total

362cal38P30C10F5fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

362cal38P30C10F5fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

530cal37P64C14F7fib

Food		Cal	P	C	F
⠿Ground Chicken (Cooked)	oz	248	32	0	14
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

524cal38P66C12F8fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	234	32	0	12
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

566cal47P81C6F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿White Rice (Cooked)	grams	315	5	73	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

570cal47P82C6F10fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿White Rice (Cooked)	grams	315	5	73	1
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

611cal55P82C7F10fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	315	5	73	1
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

425cal38P21C21F5fib

Food		Cal	P	C	F
🍽 Air Fryer Potato Wedges
⠿Ground Chicken (Cooked)	oz	275	35	0	15
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Potatoes (Uncooked)	g	59	2	13	0
⠿Olive Oil	g	54	0	0	6
⠿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

425cal38P21C21F5fib

Food		Cal	P	C	F
🍽 Air Fryer Potato Wedges
⠿Ground Chicken (Cooked)	oz	275	35	0	15
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Potatoes (Uncooked)	g	59	2	13	0
⠿Olive Oil	g	54	0	0	6
⠿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

501cal54P42C13F8fib

Food		Cal	P	C	F
🍽 Air Fryer Potato Wedges
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Potatoes (Uncooked)	g	146	4	32	0
⠿Olive Oil	g	63	0	0	7
⠿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

568cal48P58C16F12fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

568cal48P58C16F12fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

595cal56P68C11F13fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Sweet Potato (cooked)(Gm)	g	262	5	60	0

Meal Total

607cal57P70C11F14fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Sweet Potato (cooked)(Gm)	g	262	5	60	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Orange (Single)		medium (~131 g)	68	1	15	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Orange (Single)		medium (~131 g)	68	1	15	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Orange (Single)		medium (~131 g)	68	1	15	0

Meal Total

64cal1P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Orange (Single)		medium (~131 g)	68	1	15	0

Meal Total

240cal34P17C4F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Oikos Pro		serving	139	20	8	3

Meal Total

240cal34P17C4F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Oikos Pro		serving	139	20	8	3

Meal Total

175cal16P21C3F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Popcorn (Popped)		cups	74	2	12	2

Meal Total

261cal36P18C5F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	117	16	10	2
⠿Oikos Pro		serving	139	20	8	3

Meal Total

240cal34P17C4F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Oikos Pro		serving	139	20	8	3

Meal Total

286cal19P39C6F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Popcorn (Popped)		cups	185	5	30	5

Meal Total

344cal22P46C8F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	117	16	10	2
⠿Popcorn (Popped)		cups	222	6	36	6