Stoic Physique — Meal Planner

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‹ Kenny Miller

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1962cal187P191C50F

1990cal199P177C54F

1590cal129P129C62F

1964cal191P174C56F

1656cal121P158C60F

2234cal173P228C70F

2178cal205P164C78F

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

235cal24P10C11F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

235cal24P10C11F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

243cal24P12C11F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

243cal24P12C11F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

235cal24P10C11F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

259cal30P10C11F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

259cal30P10C11F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

617cal62P63C13F3fib

Food		Cal	P	C	F
🍽 Thai Basil Chicken Rice Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Jasmine Rice (Cooked)	grams	170	3	39	0
⠿Avocado Oil	g	54	0	0	6
⠿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

617cal62P63C13F3fib

Food		Cal	P	C	F
🍽 Thai Basil Chicken Rice Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Jasmine Rice (Cooked)	grams	170	3	39	0
⠿Avocado Oil	g	54	0	0	6
⠿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

349cal7P42C17F8fib

Food		Cal	P	C	F
🍽 Air-Fried Salmon Power Bowl
⠿Salmon, Raw	g	12	1	0	1
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Baby Spinach	grams	8	1	1	0
⠿Chickpeas (Canned)(Drained)	g	43	2	7	1
⠿Olive Oil	g	45	0	0	5
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Sesame Seeds	g	34	1	1	3
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7

Meal Total

667cal53P53C27F9fib

Food		Cal	P	C	F
🍽 Ground Turkey Stir Fry
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	33	2	5	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	90	0	0	10
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16

Meal Total

382cal9P46C18F8fib

Food		Cal	P	C	F
🍽 Air-Fried Salmon Power Bowl
⠿Salmon, Raw	g	12	1	0	1
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Baby Spinach	grams	8	1	1	0
⠿Chickpeas (Canned)(Drained)	g	72	4	11	1
⠿Olive Oil	g	54	0	0	6
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Sesame Seeds	g	34	1	1	3
⠿Garlic Powder	tsp	3	0	1	0
⠿Paprika (Ground)	tsp	2	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7

Meal Total

671cal53P54C27F9fib

Food		Cal	P	C	F
🍽 Ground Turkey Stir Fry
⠿White Rice (Cooked)	grams	126	2	29	0
⠿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	90	0	0	10
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16

Meal Total

628cal69P43C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿BBQ Sauce	grams	140	0	35	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2

Meal Total

245cal16P16C13F2fib

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

Meal Total

170cal18P20C2F2fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

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

753cal82P59C21F11fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Rotini Chickpea Pasta By Banza (Cooked)	oz	304	16	51	4
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1

Meal Total

650cal71P51C18F10fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	350	56	0	14
⠿Rotini Chickpea Pasta By Banza (Cooked)	oz	253	13	43	3
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1

Meal Total

632cal56P66C16F8fib

Food		Cal	P	C	F
⠿Filet Mignon (Raw)	oz	344	50	0	16
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

660cal68P52C20F7fib

Food		Cal	P	C	F
⠿Filet Mignon (Raw)	oz	430	63	0	20
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

540cal69P48C8F10fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

734cal62P81C18F4fib

Food		Cal	P	C	F
⠿Buffalo wings (baked)(skin on)	wing(s)	610	60	70	10
⠿Primal Kitchen Buffalo Sauce	g	83	0	3	8
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

734cal62P81C18F4fib

Food		Cal	P	C	F
⠿Buffalo wings (baked)(skin on)	wing(s)	610	60	70	10
⠿Primal Kitchen Buffalo Sauce	g	83	0	3	8
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

200cal26P6C8F0fib

Food	Qty		Cal	P	C	F
⠿Mre Lite - Whole Food Protein Powder		scoop	126	24	3	2
⠿Malk Almond Milk		ﬂ oz	74	2	3	6

Meal Total

200cal26P6C8F0fib

Food	Qty		Cal	P	C	F
⠿Mre Lite - Whole Food Protein Powder		scoop	126	24	3	2
⠿Malk Almond Milk		ﬂ oz	74	2	3	6

Meal Total

200cal26P6C8F0fib

Food	Qty		Cal	P	C	F
⠿Mre Lite - Whole Food Protein Powder		scoop	126	24	3	2
⠿Malk Almond Milk		ﬂ oz	74	2	3	6

Meal Total

181cal11P32C1F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Beef Jerky		grams	78	11	6	1

Meal Total

312cal28P14C16F7fib

Food		Cal	P	C	F
🍽 Ninja creami
⠿Ghirardelli Dark Chocolate Squares	square	68	0	3	6
⠿Cocoa Powder	grams	42	2	5	2
⠿Mre Lite - Whole Food Protein Powder	scoop	126	24	3	2
⠿Malk Almond Milk	ﬂ oz	74	2	3	6