Stoic Physique — Meal Planner

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‹ Marcello Fabbri

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1968cal187P188C52F

1903cal190P180C47F

1933cal188P194C45F

1856cal199P112C68F

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

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

270cal37P26C2F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

270cal37P26C2F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

270cal37P26C2F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

270cal37P26C2F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

270cal37P26C2F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

270cal37P26C2F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

270cal37P26C2F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

331cal33P16C15F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Cheese - Reduced Fat - Your Choice	grams	69	9	0	4
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Drinking Water	cups	0	0	0	0

Meal Total

331cal33P16C15F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Cheese - Reduced Fat - Your Choice	grams	69	9	0	4
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Drinking Water	cups	0	0	0	0

Meal Total

331cal33P16C15F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Cheese - Reduced Fat - Your Choice	grams	69	9	0	4
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Drinking Water	cups	0	0	0	0

Meal Total

331cal33P16C15F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Cheese - Reduced Fat - Your Choice	grams	69	9	0	4
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Drinking Water	cups	0	0	0	0

Meal Total

331cal33P16C15F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Cheese - Reduced Fat - Your Choice	grams	69	9	0	4
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Drinking Water	cups	0	0	0	0

Meal Total

331cal33P16C15F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Cheese - Reduced Fat - Your Choice	grams	69	9	0	4
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Drinking Water	cups	0	0	0	0

Meal Total

331cal33P16C15F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Cheese - Reduced Fat - Your Choice	grams	69	9	0	4
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Drinking Water	cups	0	0	0	0

Meal Total

527cal55P52C11F7fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

527cal55P52C11F7fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

458cal53P48C6F10fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

458cal53P48C6F10fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

563cal45P71C11F14fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Drinking Water	cups	0	0	0	0
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿Corn (canned)	grams	39	1	7	1
⠿Salsa	grams	16	1	3	0
⠿Romaine/Cos Lettuce	g	11	1	2	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

563cal45P71C11F14fib

Food		Cal	P	C	F
🍽 Ground Beef Fiesta Bowl
⠿Drinking Water	cups	0	0	0	0
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿Corn (canned)	grams	39	1	7	1
⠿Salsa	grams	16	1	3	0
⠿Romaine/Cos Lettuce	g	11	1	2	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

547cal51P25C27F7fib

Food		Cal	P	C	F
🍽 Ground Turkey Stir Fry
⠿Drinking Water	cups	0	0	0	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

101cal14P9C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Drinking Water		cups	0	0	0	0

Meal Total

101cal14P9C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Drinking Water		cups	0	0	0	0

Meal Total

101cal14P9C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Drinking Water		cups	0	0	0	0

Meal Total

101cal14P9C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Drinking Water		cups	0	0	0	0

Meal Total

101cal14P9C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Drinking Water		cups	0	0	0	0

Meal Total

101cal14P9C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Drinking Water		cups	0	0	0	0

Meal Total

101cal14P9C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Drinking Water		cups	0	0	0	0

Meal Total

627cal47P58C23F4fib

Food		Cal	P	C	F
🍽 Korean Ground Beef Rice Bowl
⠿Drinking Water	cups	0	0	0	0
⠿93/7 Ground Beef (Raw)	oz	287	40	0	14
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Sesame Oil	g	72	0	0	8
⠿Garlic Clove	clove	5	0	1	0
⠿Honey	g	33	0	8	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Ginger (Ground)(tsp)	tsp	4	0	1	0
⠿Crushed Red Pepper Flakes	tsp	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Green Onion	cup	10	1	2	0
⠿Sesame Seeds	g	0	0	0	0

Meal Total

627cal47P58C23F4fib

Food		Cal	P	C	F
🍽 Korean Ground Beef Rice Bowl
⠿Drinking Water	cups	0	0	0	0
⠿93/7 Ground Beef (Raw)	oz	287	40	0	14
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Sesame Oil	g	72	0	0	8
⠿Garlic Clove	clove	5	0	1	0
⠿Honey	g	33	0	8	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Ginger (Ground)(tsp)	tsp	4	0	1	0
⠿Crushed Red Pepper Flakes	tsp	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Green Onion	cup	10	1	2	0
⠿Sesame Seeds	g	0	0	0	0

Meal Total

631cal52P54C23F7fib

Food		Cal	P	C	F
🍽 Steak Vegetable Fajitas (Sirloin)
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Drinking Water	cups	0	0	0	0
⠿Extra Virgin Olive Oil	g	135	0	0	15
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Chili Powder	tsp	16	0	4	0
⠿Cumin Ground (Tsp)	tsp	5	0	1	0
⠿Lemon Juice	g	4	0	1	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Chopped Peppers And Onions	grams	22	1	4	0
⠿Sirloin Steak (Raw)	oz	264	48	0	8

Meal Total

631cal52P54C23F7fib

Food		Cal	P	C	F
🍽 Steak Vegetable Fajitas (Sirloin)
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Drinking Water	cups	0	0	0	0
⠿Extra Virgin Olive Oil	g	135	0	0	15
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Chili Powder	tsp	16	0	4	0
⠿Cumin Ground (Tsp)	tsp	5	0	1	0
⠿Lemon Juice	g	4	0	1	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Chopped Peppers And Onions	grams	22	1	4	0
⠿Sirloin Steak (Raw)	oz	264	48	0	8

Meal Total

556cal58P45C16F8fib

Food		Cal	P	C	F
⠿Filet Mignon (Raw)	oz	344	50	0	16
⠿Gold Potato (Baked)	grams	170	6	37	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

556cal58P45C16F8fib

Food		Cal	P	C	F
⠿Filet Mignon (Raw)	oz	344	50	0	16
⠿Gold Potato (Baked)	grams	170	6	37	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

607cal64P36C23F4fib

Food		Cal	P	C	F
⠿647 Hamburger Buns	bun	146	8	24	2
⠿93/7 Ground Beef (Raw)	oz	328	46	0	16
⠿Light Singles Cheese	slice	93	8	4	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Drinking Water	cups	0	0	0	0