Stoic Physique — Meal Planner

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‹ Scott Howe

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1471cal196P93C35F

1469cal190P103C33F

1434cal187P95C34F

1322cal187P67C34F

1962cal204P192C42F

1395cal205P83C27F

1420cal206P86C28F

Meal Total

132cal1P32C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Veggie Greens Drink		serving	20	0	5	0

Meal Total

132cal1P32C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Veggie Greens Drink		serving	20	0	5	0

Meal Total

132cal1P32C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Veggie Greens Drink		serving	20	0	5	0

Meal Total

132cal1P32C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Veggie Greens Drink		serving	20	0	5	0

Meal Total

132cal1P32C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Veggie Greens Drink		serving	20	0	5	0

Meal Total

132cal1P32C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Veggie Greens Drink		serving	20	0	5	0

Meal Total

251cal41P6C7F1fib

Food		Cal	P	C	F
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Fresh/Frozen Mixed Berries	grams	18	0	4	0
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	29	7	0	0

Meal Total

251cal41P6C7F1fib

Food		Cal	P	C	F
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Fresh/Frozen Mixed Berries	grams	18	0	4	0
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	29	7	0	0

Meal Total

251cal41P6C7F1fib

Food		Cal	P	C	F
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Fresh/Frozen Mixed Berries	grams	18	0	4	0
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	29	7	0	0

Meal Total

251cal41P6C7F1fib

Food		Cal	P	C	F
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Fresh/Frozen Mixed Berries	grams	18	0	4	0
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	29	7	0	0

Meal Total

348cal48P12C12F2fib

Food		Cal	P	C	F
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	29	7	0	0

Meal Total

337cal57P7C9F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Cheese - Reduced Fat - Your Choice	grams	28	4	0	2
⠿Slate - Chocolate Ultra Protein Shake	serving	210	42	6	2
⠿Egg White	g	25	6	0	0

Meal Total

337cal57P7C9F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Cheese - Reduced Fat - Your Choice	grams	28	4	0	2
⠿Slate - Chocolate Ultra Protein Shake	serving	210	42	6	2
⠿Egg White	g	25	6	0	0

Meal Total

433cal57P4C21F2fib

Food	Qty		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)		oz	416	56	0	21
⠿Mixed Vegetables (Your Choice)		grams	20	1	4	0

Meal Total

387cal50P4C19F2fib

Food	Qty		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)		oz	364	49	0	19
⠿Mixed Vegetables (Your Choice)		grams	20	1	4	0

Meal Total

387cal50P4C19F2fib

Food	Qty		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)		oz	364	49	0	19
⠿Mixed Vegetables (Your Choice)		grams	20	1	4	0

Meal Total

383cal50P3C19F2fib

Food	Qty		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)		oz	364	49	0	19
⠿Mixed Vegetables (Your Choice)		grams	16	1	3	0

Meal Total

407cal51P8C19F4fib

Food	Qty		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)		oz	364	49	0	19
⠿Mixed Vegetables (Your Choice)		grams	40	2	8	0

Meal Total

396cal67P5C12F2fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	354	66	0	10
⠿Mayonnaise, Low Fat	g	19	0	1	2
⠿Mixed Vegetables (Your Choice)	grams	20	1	4	0

Meal Total

396cal67P5C12F2fib

Food		Cal	P	C	F
⠿Albacore Tuna (Canned In Water)(5oz)	can	354	66	0	10
⠿Mayonnaise, Low Fat	g	19	0	1	2
⠿Mixed Vegetables (Your Choice)	grams	20	1	4	0

Meal Total

104cal15P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	18	0	4	0

Meal Total

104cal15P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	18	0	4	0

Meal Total

104cal15P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	18	0	4	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

141cal16P17C1F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

20cal0P5C0F0fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	22	0	5	0

Meal Total

20cal0P5C0F0fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	22	0	5	0

Meal Total

104cal15P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	18	0	4	0

Meal Total

104cal15P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	18	0	4	0

Meal Total

104cal15P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	18	0	4	0

Meal Total

112cal15P13C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Grapes		g	27	0	6	0

Meal Total

112cal15P13C0F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	27	0	6	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

359cal52P22C7F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Pasta (Cooked)(gm)	grams	79	3	16	1
⠿Tomato Pasta Sauce (Red)	grams	18	1	3	0
⠿Mixed Vegetables (Your Choice)	grams	16	1	3	0

Meal Total

375cal53P25C7F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Pasta (Cooked)(gm)	grams	94	4	19	1
⠿Tomato Pasta Sauce (Red)	grams	18	1	3	0
⠿Mixed Vegetables (Your Choice)	grams	16	1	3	0

Meal Total

340cal50P17C8F2fib

Food		Cal	P	C	F
⠿Tuna Fillet (Cooked)	oz	264	48	0	8
⠿Microwaveable Petite Sweet Potato	grams	52	1	12	0
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0

Meal Total

368cal51P23C8F3fib

Food		Cal	P	C	F
⠿Tuna Fillet (Cooked)	oz	264	48	0	8
⠿Microwaveable Petite Sweet Potato	grams	69	1	16	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

546cal56P58C10F10fib

Food		Cal	P	C	F
⠿Tuna Fillet (Cooked)	oz	264	48	0	8
⠿Brown Rice, Cooked	g	221	5	46	2
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

334cal50P20C6F2fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Microwaveable Petite Sweet Potato	grams	69	1	16	0
⠿Mixed Vegetables (Your Choice)	grams	20	1	4	0

Meal Total

359cal51P23C7F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Brown Rice, Cooked	g	89	2	19	1
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

116cal15P14C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Grapes		g	31	0	7	0

Meal Total

116cal15P14C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Grapes		g	31	0	7	0

Meal Total

120cal15P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Grapes		g	35	0	8	0

Meal Total

276cal17P52C0F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Grapes		g	192	2	45	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0