Stoic Physique — Meal Planner

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‹ Andrew Traynham

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1984cal174P196C56F

1785cal171P129C65F

1923cal167P190C55F

1760cal176P129C60F

Meal Total

429cal53P34C9F0fib

Food		Cal	P	C	F
⠿Chobani Nonfat yogurt	g	103	19	7	0
⠿Oat'S & Honey Protein Crunchy Granola By Nature Valley	grams	82	4	12	2
⠿Espresso	shot	4	0	1	0
⠿Kroger 2% Lactose Free Milk	fl oz	123	8	12	5
⠿1St Phorm - Protein Powder	scoop	118	23	2	2

Meal Total

429cal53P34C9F0fib

Food		Cal	P	C	F
⠿Chobani Nonfat yogurt	g	103	19	7	0
⠿Oat'S & Honey Protein Crunchy Granola By Nature Valley	grams	82	4	12	2
⠿Espresso	shot	4	0	1	0
⠿Kroger 2% Lactose Free Milk	fl oz	123	8	12	5
⠿1St Phorm - Protein Powder	scoop	118	23	2	2

Meal Total

383cal50P30C7F0fib

Food		Cal	P	C	F
⠿Chobani Nonfat yogurt	g	103	19	7	0
⠿Oat'S & Honey Protein Crunchy Granola By Nature Valley	grams	82	4	12	2
⠿Espresso	shot	4	0	1	0
⠿Kroger 2% Lactose Free Milk	fl oz	77	5	8	3
⠿1St Phorm - Protein Powder	scoop	118	23	2	2

Meal Total

429cal53P34C9F0fib

Food		Cal	P	C	F
⠿Chobani Nonfat yogurt	g	103	19	7	0
⠿Oat'S & Honey Protein Crunchy Granola By Nature Valley	grams	82	4	12	2
⠿Espresso	shot	4	0	1	0
⠿Kroger 2% Lactose Free Milk	fl oz	123	8	12	5
⠿1St Phorm - Protein Powder	scoop	118	23	2	2

Meal Total

429cal53P34C9F0fib

Food		Cal	P	C	F
⠿Chobani Nonfat yogurt	g	103	19	7	0
⠿Oat'S & Honey Protein Crunchy Granola By Nature Valley	grams	82	4	12	2
⠿Espresso	shot	4	0	1	0
⠿Kroger 2% Lactose Free Milk	fl oz	123	8	12	5
⠿1St Phorm - Protein Powder	scoop	118	23	2	2

Meal Total

383cal50P30C7F0fib

Food		Cal	P	C	F
⠿Chobani Nonfat yogurt	g	103	19	7	0
⠿Oat'S & Honey Protein Crunchy Granola By Nature Valley	grams	82	4	12	2
⠿Espresso	shot	4	0	1	0
⠿Kroger 2% Lactose Free Milk	fl oz	77	5	8	3
⠿1St Phorm - Protein Powder	scoop	118	23	2	2

Meal Total

383cal50P30C7F0fib

Food		Cal	P	C	F
⠿Chobani Nonfat yogurt	g	103	19	7	0
⠿Oat'S & Honey Protein Crunchy Granola By Nature Valley	grams	82	4	12	2
⠿Espresso	shot	4	0	1	0
⠿Kroger 2% Lactose Free Milk	fl oz	77	5	8	3
⠿1St Phorm - Protein Powder	scoop	118	23	2	2

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

📊 Macro target · ±10%

502–614cal36–44P45–55C20–24F

Macro target

Proteing≈ 36–44g

Carbsg≈ 45–55g

Fatg≈ 20–24g

Calories558≈ 502–614

Range

📊 Macro target · ±10%

502–614cal36–44P45–55C20–24F

Macro target

Proteing≈ 36–44g

Carbsg≈ 45–55g

Fatg≈ 20–24g

Calories558≈ 502–614

Range

📊 Macro target · ±10%

448–548cal36–44P32–39C20–24F

Macro target

Proteing≈ 36–44g

Carbsg≈ 32–39g

Fatg≈ 20–24g

Calories498≈ 448–548

Range

📊 Macro target · ±10%

520–636cal41–50P45–55C20–24F

Macro target

Proteing≈ 41–50g

Carbsg≈ 45–55g

Fatg≈ 20–24g

Calories578≈ 520–636

Range

📊 Macro target · ±10%

520–636cal41–50P45–55C20–24F

Macro target

Proteing≈ 41–50g

Carbsg≈ 45–55g

Fatg≈ 20–24g

Calories578≈ 520–636

Range

📊 Macro target · ±10%

430–526cal36–44P27–33C20–24F

Macro target

Proteing≈ 36–44g

Carbsg≈ 27–33g

Fatg≈ 20–24g

Calories478≈ 430–526

Range

📊 Macro target · ±10%

430–526cal36–44P27–33C20–24F

Macro target

Proteing≈ 36–44g

Carbsg≈ 27–33g

Fatg≈ 20–24g

Calories478≈ 430–526

Range

Meal Total

96cal2P22C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

158cal24P11C2F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

96cal2P22C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

158cal24P11C2F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

96cal2P22C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

93cal12P9C1F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

96cal2P22C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

93cal12P9C1F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

📊 Macro target · ±10%

410–501cal32–39P41–50C14–17F

Macro target

Proteing≈ 32–39g

Carbsg≈ 41–50g

Fatg≈ 14–17g

Calories455≈ 410–501

Range

📊 Macro target · ±10%

410–501cal32–39P41–50C14–17F

Macro target

Proteing≈ 32–39g

Carbsg≈ 41–50g

Fatg≈ 14–17g

Calories455≈ 410–501

Range

📊 Macro target · ±10%

356–435cal32–39P27–33C14–17F

Macro target

Proteing≈ 32–39g

Carbsg≈ 27–33g

Fatg≈ 14–17g

Calories395≈ 356–435

Range

📊 Macro target · ±10%

410–501cal32–39P41–50C14–17F

Macro target

Proteing≈ 32–39g

Carbsg≈ 41–50g

Fatg≈ 14–17g

Calories455≈ 410–501

Range

📊 Macro target · ±10%

410–501cal32–39P41–50C14–17F

Macro target

Proteing≈ 32–39g

Carbsg≈ 41–50g

Fatg≈ 14–17g

Calories455≈ 410–501

Range

📊 Macro target · ±10%

356–435cal32–39P27–33C14–17F

Macro target

Proteing≈ 32–39g

Carbsg≈ 27–33g

Fatg≈ 14–17g

Calories395≈ 356–435

Range

📊 Macro target · ±10%

356–435cal32–39P27–33C14–17F

Macro target

Proteing≈ 32–39g

Carbsg≈ 27–33g

Fatg≈ 14–17g

Calories395≈ 356–435

Range

Meal Total

76cal0P19C0F0fib

Food	Qty		Cal	P	C	F
⠿Frozen Mango/Berries		grams	76	0	19	0

Meal Total

76cal0P19C0F0fib

Food	Qty		Cal	P	C	F
⠿Frozen Mango/Berries		grams	76	0	19	0

Meal Total

171cal2P16C11F0fib

Food	Qty		Cal	P	C	F
⠿Skinny Pop Popcorn		grams	169	2	16	11

Meal Total

60cal0P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Frozen Mango/Berries		grams	61	0	15	0

Meal Total

60cal0P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Frozen Mango/Berries		grams	61	0	15	0

Meal Total

292cal31P24C8F6fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Pbfit (Dry)	grams	88	10	6	3
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Cocoa Powder	grams	42	2	5	2
⠿Splenda 0 Calorie Sweetner	packet	0	0	0	0
⠿Chocolate Chips	grams	53	1	6	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0

Meal Total

292cal31P24C8F6fib

Food		Cal	P	C	F
🍽 Protein Brownie Dip
⠿Pbfit (Dry)	grams	88	10	6	3
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Cocoa Powder	grams	42	2	5	2
⠿Splenda 0 Calorie Sweetner	packet	0	0	0	0
⠿Chocolate Chips	grams	53	1	6	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	50	7	5	0