Stoic Physique — Meal Planner

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‹ Brock Merrill

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1961cal219P161C49F

1965cal196P185C49F

1952cal211P160C52F

2394cal221P256C54F

1966cal221P167C46F

1970cal229P160C46F

Meal Total

390cal57P36C2F4fib

Food		Cal	P	C	F
⠿Pur Native Whey Isolate - Nutristat	scoop	218	52	2	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿PBfit Powder	serving	37	4	3	1
⠿Honey	g	16	0	4	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

390cal57P36C2F4fib

Food		Cal	P	C	F
⠿Pur Native Whey Isolate - Nutristat	scoop	218	52	2	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿PBfit Powder	serving	37	4	3	1
⠿Honey	g	16	0	4	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

390cal57P36C2F4fib

Food		Cal	P	C	F
⠿Pur Native Whey Isolate - Nutristat	scoop	218	52	2	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿PBfit Powder	serving	37	4	3	1
⠿Honey	g	16	0	4	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

532cal47P41C20F7fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Egg (Large)	egg	150	13	1	11
⠿Drinking Water	cups	0	0	0	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Blueberries	g	28	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Pur Native Whey Isolate - Nutristat	scoop	109	26	1	0

Meal Total

585cal48P51C21F9fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Egg (Large)	egg	150	13	1	11
⠿Drinking Water	cups	0	0	0	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Blueberries	g	44	1	10	0
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4
⠿Pur Native Whey Isolate - Nutristat	scoop	109	26	1	0

Meal Total

389cal55P31C5F4fib

Food		Cal	P	C	F
⠿Pur Native Whey Isolate - Nutristat	scoop	218	52	2	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Peanut Butter, Salted	g	51	2	2	4
⠿Drinking Water	cups	0	0	0	0

Meal Total

389cal55P31C5F4fib

Food		Cal	P	C	F
⠿Pur Native Whey Isolate - Nutristat	scoop	218	52	2	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Peanut Butter, Salted	g	51	2	2	4
⠿Drinking Water	cups	0	0	0	0

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

212cal20P15C8F3fib

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

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

212cal20P15C8F3fib

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

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

212cal20P15C8F3fib

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

Meal Total

48cal1P11C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Drinking Water		cups	0	0	0	0

Meal Total

154cal21P13C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	156	21	13	2

Meal Total

96cal2P22C0F2fib

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

Meal Total

154cal21P13C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	156	21	13	2

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8
⠿Drinking Water		cups	0	0	0	0

Meal Total

77cal11P6C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8
⠿Drinking Water		cups	0	0	0	0

Meal Total

77cal11P6C1F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	78	11	6	1

Meal Total

411cal59P28C7F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

411cal59P28C7F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

468cal51P30C16F5fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	264	48	0	8
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	36	2	7	0
⠿Drinking Water	cups	0	0	0	0
⠿Extra Virgin Olive Oil	g	72	0	0	8

Meal Total

423cal60P30C7F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Potatoes (gm)(Cooked)	grams	107	2	24	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

547cal63P58C7F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Potatoes (gm)(Cooked)	grams	223	5	50	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

450cal51P30C14F5fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	264	48	0	8
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Drinking Water	cups	0	0	0	0
⠿Extra Virgin Olive Oil	g	54	0	0	6

Meal Total

470cal59P27C14F6fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	350	56	0	14
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

600cal58P38C24F9fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Dave's Killer Burger Buns	Bun	159	6	27	3
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

600cal58P38C24F9fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Dave's Killer Burger Buns	Bun	159	6	27	3
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

514cal41P56C14F5fib

Food		Cal	P	C	F
⠿Just Bare - Chicken Nuggets	oz	359	37	21	14
⠿Microwaveable Petite Sweet Potato	grams	108	2	25	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

545cal58P40C17F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Low Fat Shredded Cheese	grams	49	4	1	3
⠿Mixed Vegetables (Your Choice)	grams	52	3	10	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

763cal63P85C19F11fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿White Rice (Cooked)	grams	315	5	73	1
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

588cal59P52C16F9fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

580cal59P50C16F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Drinking Water	cups	0	0	0	0

Meal Total

300cal24P33C8F4fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1
⠿Bear Naked Granola	grams	90	2	12	4

Meal Total

300cal24P33C8F4fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1
⠿Bear Naked Granola	grams	90	2	12	4

Meal Total

333cal26P37C9F4fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	168	23	11	4
⠿Fresh/Frozen Mixed Berries	grams	62	1	13	1
⠿Bear Naked Granola	grams	102	2	13	4

Meal Total

250cal24P25C6F3fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	168	23	11	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Bear Naked Granola	grams	39	1	5	2

Meal Total

249cal24P27C5F3fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	168	23	11	4
⠿Fresh/Frozen Mixed Berries	grams	62	1	13	1
⠿Bear Naked Granola	grams	26	1	3	1

Meal Total

250cal25P33C2F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	168	24	18	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Bear Naked Granola	grams	39	1	5	2

Meal Total

242cal25P31C2F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	168	24	18	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Bear Naked Granola	grams	39	1	5	2