Stoic Physique — Meal Planner

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‹ Jared Kelner

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1517cal141P155C37F

1505cal139P154C37F

1507cal141P139C43F

1494cal139P167C30F

2088cal157P293C32F

1446cal144P132C38F

1479cal144P138C39F

Meal Total

24cal0P6C0F0fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	27	0	6	0

Meal Total

24cal0P6C0F0fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	27	0	6	0

Meal Total

44cal0P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	46	0	11	0

Meal Total

36cal0P9C0F1fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	39	0	9	0

Meal Total

64cal1P15C0F1fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	61	1	15	0

Meal Total

250cal46P12C2F0fib

Food	Qty		Cal	P	C	F
⠿Seitan (grams)		grams	249	46	12	2

Meal Total

250cal46P12C2F0fib

Food	Qty		Cal	P	C	F
⠿Seitan (grams)		grams	249	46	12	2

Meal Total

282cal46P20C2F2fib

Food	Qty		Cal	P	C	F
⠿Seitan (grams)		grams	249	46	12	2
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

299cal46P22C3F2fib

Food	Qty		Cal	P	C	F
⠿Seitan (grams)		grams	249	46	12	2
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

359cal49P34C3F4fib

Food	Qty		Cal	P	C	F
⠿Seitan (grams)		grams	263	48	13	2
⠿Fresh/Frozen Mixed Berries		grams	98	1	21	1

Meal Total

369cal28P35C13F5fib

Food		Cal	P	C	F
⠿Extra Firm Tofu (grams)	grams	236	24	8	12
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Brown Rice, Cooked	g	89	2	19	1

Meal Total

369cal28P35C13F5fib

Food		Cal	P	C	F
⠿Extra Firm Tofu (grams)	grams	236	24	8	12
⠿Brown Rice, Cooked	g	89	2	19	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

369cal28P35C13F5fib

Food		Cal	P	C	F
⠿Extra Firm Tofu (grams)	grams	236	24	8	12
⠿Brown Rice, Cooked	g	89	2	19	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

369cal28P35C13F5fib

Food		Cal	P	C	F
⠿Extra Firm Tofu (grams)	grams	236	24	8	12
⠿Brown Rice, Cooked	g	89	2	19	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

498cal31P62C14F8fib

Food		Cal	P	C	F
⠿Extra Firm Tofu (grams)	grams	236	24	8	12
⠿Brown Rice, Cooked	g	221	5	46	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

387cal66P24C3F3fib

Food	Qty		Cal	P	C	F
⠿Seitan (grams)		grams	352	64	17	3
⠿Mixed Vegetables (Your Choice)		grams	32	2	6	0

Meal Total

391cal66P25C3F4fib

Food	Qty		Cal	P	C	F
⠿Seitan (grams)		grams	352	64	17	3
⠿Mixed Vegetables (Your Choice)		grams	40	2	8	0

Meal Total

181cal29P14C1F3fib

Food	Qty		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)		grams	32	2	6	0
⠿Seitan (grams)		grams	149	27	7	1

Meal Total

169cal27P13C1F3fib

Food	Qty		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)		grams	32	2	6	0
⠿Seitan (grams)		grams	140	26	7	1

Meal Total

169cal27P13C1F3fib

Food	Qty		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)		grams	32	2	6	0
⠿Seitan (grams)		grams	140	26	7	1

Meal Total

181cal28P15C1F4fib

Food	Qty		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)		grams	40	2	8	0
⠿Seitan (grams)		grams	140	26	7	1

Meal Total

213cal34P17C1F4fib

Food	Qty		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)		grams	40	2	8	0
⠿Seitan (grams)		grams	175	32	9	1

Meal Total

246cal39P18C2F4fib

Food	Qty		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)		grams	40	2	8	0
⠿Seitan (grams)		grams	202	37	10	2

Meal Total

246cal39P18C2F4fib

Food	Qty		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)		grams	40	2	8	0
⠿Seitan (grams)		grams	202	37	10	2

Meal Total

395cal24P68C3F21fib

Food		Cal	P	C	F
🍽 Indian Lentil Chickpea Curry Bowl
⠿Lentils (Boiled)	grams	241	18	40	1
⠿Chickpeas (Canned)(Drained)	g	57	3	9	1
⠿Spinach (Cups)	cup(s)	8	1	1	0
⠿Tomato (Slices)	Slice (~20gm)	5	0	1	0
⠿Vegetable Broth - 365	ml	2	0	1	0
⠿Garlic Clove	clove	5	0	1	0
⠿Curry Powder	tsp	4	0	1	0
⠿Tumeric	tsps	2	0	1	0
⠿Cumin Ground (Tsp)	tsp	5	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Fresh Cilantro	cup	2	0	1	0
⠿Salt and Pepper Blend	g	0	0	0	0
⠿Brown Rice, Cooked	g	56	1	12	1

Meal Total

395cal24P68C3F21fib

Food		Cal	P	C	F
🍽 Indian Lentil Chickpea Curry Bowl
⠿Lentils (Boiled)	grams	241	18	40	1
⠿Chickpeas (Canned)(Drained)	g	57	3	9	1
⠿Spinach (Cups)	cup(s)	8	1	1	0
⠿Tomato (Slices)	Slice (~20gm)	5	0	1	0
⠿Vegetable Broth - 365	ml	2	0	1	0
⠿Garlic Clove	clove	5	0	1	0
⠿Curry Powder	tsp	4	0	1	0
⠿Tumeric	tsps	2	0	1	0
⠿Cumin Ground (Tsp)	tsp	5	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Fresh Cilantro	cup	2	0	1	0
⠿Salt and Pepper Blend	g	0	0	0	0
⠿Brown Rice, Cooked	g	56	1	12	1

Meal Total

345cal26P40C9F11fib

Food		Cal	P	C	F
🍽 Tofu Pasta Marinara
⠿Rotini Chickpea Pasta By Banza (Cooked)	oz	127	7	21	2
⠿Nutritional Yeast	grams	34	5	3	0
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Baby Spinach	grams	5	1	1	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Italian Seasoning	tsp	2	0	0	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Vegetable Broth - 365	ml	4	0	1	0
⠿Extra Firm Tofu (grams)	grams	118	12	4	6

Meal Total

436cal35P47C12F13fib

Food		Cal	P	C	F
🍽 Tofu Pasta Marinara
⠿Rotini Chickpea Pasta By Banza (Cooked)	oz	152	8	26	2
⠿Nutritional Yeast	grams	42	7	4	0
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Baby Spinach	grams	5	1	1	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Italian Seasoning	tsp	2	0	0	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Vegetable Broth - 365	ml	4	0	1	0
⠿Extra Firm Tofu (grams)	grams	178	18	6	9

Meal Total

705cal39P108C13F26fib

Food		Cal	P	C	F
🍽 Seitan Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	157	11	28	0
⠿Sweet Corn, Frozen	g	26	1	5	0
⠿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)	7	0	1	0
⠿Brown Rice, Cooked	g	221	5	46	2
⠿Extra Firm Tofu (grams)	grams	199	20	7	10

Meal Total

660cal31P80C24F0fib

Food	Qty		Cal	P	C	F
⠿One-Pot Bolognese (Vegan)		serving	660	31	80	24

Meal Total

660cal31P80C24F0fib

Food	Qty		Cal	P	C	F
⠿One-Pot Bolognese (Vegan)		serving	660	31	80	24

Meal Total

298cal14P20C18F17fib

Food		Cal	P	C	F
⠿Tofu, Silken, Cooked	g	82	9	3	4
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Cocoa Powder	grams	83	3	10	3

Meal Total

298cal14P20C18F17fib

Food		Cal	P	C	F
⠿Tofu, Silken, Cooked	g	82	9	3	4
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Cocoa Powder	grams	83	3	10	3

Meal Total

298cal14P20C18F17fib

Food		Cal	P	C	F
⠿Tofu, Silken, Cooked	g	82	9	3	4
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Cocoa Powder	grams	83	3	10	3

Meal Total

173cal2P39C1F4fib

Food	Qty		Cal	P	C	F
⠿Mango, Frozen		g	54	1	12	0
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

249cal3P57C1F6fib

Food	Qty		Cal	P	C	F
⠿Mango, Frozen		g	134	2	30	1
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

153cal8P10C9F0fib

Food	Qty		Cal	P	C	F
⠿Silk - Vanilla Greek Style Coconutmilk Yogurt Alternative		grams	154	8	10	9

Meal Total

182cal8P15C10F1fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0
⠿Silk - Vanilla Greek Style Coconutmilk Yogurt Alternative		grams	154	8	10	9