Stoic Physique — Meal Planner

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‹ Hamid Panahi

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1525cal172P81C57F

1523cal175P73C59F

2083cal205P147C75F

1416cal203P52C44F

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

437cal32P12C29F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Tomato	medium (~123 g)	14	1	2	0
⠿Egg Whites	grams	72	17	2	0
⠿Drinking Water	cups	0	0	0	0
⠿Brazil Nut	nuts	71	1	1	7

Meal Total

437cal32P12C29F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Tomato	medium (~123 g)	14	1	2	0
⠿Egg Whites	grams	72	17	2	0
⠿Drinking Water	cups	0	0	0	0
⠿Brazil Nut	nuts	71	1	1	7

Meal Total

437cal32P12C29F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Tomato	medium (~123 g)	14	1	2	0
⠿Egg Whites	grams	72	17	2	0
⠿Drinking Water	cups	0	0	0	0
⠿Brazil Nut	nuts	71	1	1	7

Meal Total

437cal32P12C29F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Tomato	medium (~123 g)	14	1	2	0
⠿Egg Whites	grams	72	17	2	0
⠿Drinking Water	cups	0	0	0	0
⠿Brazil Nut	nuts	71	1	1	7

Meal Total

572cal34P19C40F11fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Avocado (Single)	medium (~150 g edible)	262	3	13	22
⠿Tomato	medium (~123 g)	14	1	2	0
⠿Egg Whites	grams	72	17	2	0
⠿Drinking Water	cups	0	0	0	0
⠿Brazil Nut	nuts	71	1	1	7

Meal Total

417cal63P12C13F1fib

Food		Cal	P	C	F
⠿Transparent Labs - Protein Powder	scoop	250	56	2	2
⠿A2/A2 - 2% Milk	ml	97	6	9	4
⠿Drinking Water	cups	0	0	0	0
⠿Brazil Nut	nuts	71	1	1	7

Meal Total

417cal63P12C13F1fib

Food		Cal	P	C	F
⠿Transparent Labs - Protein Powder	scoop	250	56	2	2
⠿A2/A2 - 2% Milk	ml	97	6	9	4
⠿Drinking Water	cups	0	0	0	0
⠿Brazil Nut	nuts	71	1	1	7

Meal Total

451cal58P12C19F3fib

Food		Cal	P	C	F
⠿365 - Avocado Ranch Salad Kit (Whole Foods)	Bag	164	2	12	12
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Drinking Water	cups	0	0	0	0

Meal Total

451cal58P12C19F3fib

Food		Cal	P	C	F
⠿365 - Avocado Ranch Salad Kit (Whole Foods)	Bag	164	2	12	12
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Drinking Water	cups	0	0	0	0

Meal Total

337cal50P5C13F1fib

Food		Cal	P	C	F
⠿365 - Southwest Salad Mix	bag	83	2	5	7
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Drinking Water	cups	0	0	0	0

Meal Total

337cal50P5C13F1fib

Food		Cal	P	C	F
⠿365 - Southwest Salad Mix	bag	83	2	5	7
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Drinking Water	cups	0	0	0	0

Meal Total

337cal50P5C13F1fib

Food		Cal	P	C	F
⠿365 - Southwest Salad Mix	bag	83	2	5	7
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Drinking Water	cups	0	0	0	0

Meal Total

378cal58P5C14F1fib

Food		Cal	P	C	F
⠿365 - Southwest Salad Mix	bag	83	2	5	7
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Drinking Water	cups	0	0	0	0

Meal Total

519cal66P30C15F5fib

Food		Cal	P	C	F
⠿365 - Southwest Salad Mix	bag	83	2	5	7
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Drinking Water	cups	0	0	0	0
⠿Apple (Whole)	medium (~182 g)	105	1	25	0

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2
⠿Drinking Water		cups	0	0	0	0

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2
⠿Drinking Water		cups	0	0	0	0

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2
⠿Drinking Water		cups	0	0	0	0

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2
⠿Drinking Water		cups	0	0	0	0

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2
⠿Drinking Water		cups	0	0	0	0

Meal Total

240cal42P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4
⠿Drinking Water		cups	0	0	0	0

Meal Total

240cal42P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4
⠿Drinking Water		cups	0	0	0	0

Meal Total

453cal61P23C13F7fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿Onion (Gm)	g	26	1	6	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	45	0	0	5
⠿Grilled Chicken (Oz)	oz	267	52	0	7
⠿Drinking Water	cups	0	0	0	0

Meal Total

453cal61P23C13F7fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿Onion (Gm)	g	26	1	6	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	45	0	0	5
⠿Grilled Chicken (Oz)	oz	267	52	0	7
⠿Drinking Water	cups	0	0	0	0

Meal Total

453cal61P23C13F7fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿Onion (Gm)	g	26	1	6	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	45	0	0	5
⠿Grilled Chicken (Oz)	oz	267	52	0	7
⠿Drinking Water	cups	0	0	0	0

Meal Total

418cal56P17C14F4fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	325	52	0	13
⠿Pasta (Cooked)(gm)	grams	56	2	11	0
⠿Mixed Vegetables (Your Choice)	grams	20	1	4	0
⠿Tomato Pasta Sauce (Red)	grams	13	1	2	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

702cal76P59C18F10fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Pasta (Cooked)(gm)	grams	220	8	43	1
⠿Mixed Vegetables (Your Choice)	grams	36	2	7	0
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Drinking Water	cups	0	0	0	0

Meal Total

308cal40P19C8F3fib

Food		Cal	P	C	F
🍽 Chiptole Steak Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	3	0	1	0
⠿Sweet Corn, Frozen	g	11	0	2	0
⠿Romaine/Cos Lettuce	g	19	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Salsa	grams	10	1	2	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿Sirloin Steak - Cooked	oz	219	37	0	8
⠿Chipotle Peppers In Adobo Sauce By La Costena	mL	22	0	5	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

308cal40P19C8F3fib

Food		Cal	P	C	F
🍽 Chiptole Steak Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	3	0	1	0
⠿Sweet Corn, Frozen	g	11	0	2	0
⠿Romaine/Cos Lettuce	g	19	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Salsa	grams	10	1	2	0
⠿Tomato	medium (~123 g)	7	0	1	0
⠿Sirloin Steak - Cooked	oz	219	37	0	8
⠿Chipotle Peppers In Adobo Sauce By La Costena	mL	22	0	5	0
⠿Drinking Water	cups	0	0	0	0