Stoic Physique — Meal Planner

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‹ Ross Givens

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2033cal189P155C73F

2080cal195P172C68F

2099cal212P180C59F

2012cal197P189C52F

1920cal207P129C64F

Meal Total

472cal42P40C16F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Bread, Slice	slice	113	3	23	1
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Ratio Greek Yogurt (gm)	grams	177	26	9	4

Meal Total

519cal48P57C11F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	48	11	1	0
⠿Grits - Quaker	grams	180	4	39	1
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Ratio Greek Yogurt (gm)	grams	177	26	9	4

Meal Total

519cal48P57C11F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	48	11	1	0
⠿Grits - Quaker	grams	180	4	39	1
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Ratio Greek Yogurt (gm)	grams	177	26	9	4

Meal Total

519cal48P57C11F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	48	11	1	0
⠿Grits - Quaker	grams	180	4	39	1
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Ratio Greek Yogurt (gm)	grams	177	26	9	4

Meal Total

519cal48P57C11F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	48	11	1	0
⠿Grits - Quaker	grams	180	4	39	1
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Ratio Greek Yogurt (gm)	grams	177	26	9	4

Meal Total

499cal65P44C7F5fib

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
⠿A2/A2 - 2% Milk	ml	125	8	12	5

Meal Total

499cal65P44C7F5fib

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
⠿A2/A2 - 2% Milk	ml	125	8	12	5

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

180cal21P6C8F15fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Bar		Bar	180	21	6	8

Meal Total

96cal1P23C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿V8 Energy (8 floz)		can	48	0	12	0

Meal Total

525cal53P31C21F5fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Tortilla Wrap, White	wrap	188	5	31	5
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

96cal1P23C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿V8 Energy (8 floz)		can	48	0	12	0

Meal Total

525cal53P31C21F5fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Tortilla Wrap, White	wrap	188	5	31	5
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

96cal1P23C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿V8 Energy (8 floz)		can	48	0	12	0

Meal Total

525cal53P31C21F5fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Tortilla Wrap, White	wrap	188	5	31	5
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

96cal1P23C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿V8 Energy (8 floz)		can	48	0	12	0

Meal Total

525cal53P31C21F5fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Tortilla Wrap, White	wrap	188	5	31	5
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

96cal1P23C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿V8 Energy (8 floz)		can	48	0	12	0

Meal Total

542cal54P32C22F5fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Tortilla Wrap, White	wrap	188	5	31	5
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

542cal51P44C18F3fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Extra Virgin Olive Oil	g	108	0	0	12

Meal Total

542cal51P44C18F3fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Extra Virgin Olive Oil	g	108	0	0	12

Meal Total

619cal53P50C23F5fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Potatoes (gm)(Cooked)	grams	223	5	50	0
⠿Kerrygold Butter	grams	99	0	0	11

Meal Total

619cal53P50C23F5fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Potatoes (gm)(Cooked)	grams	223	5	50	0
⠿Kerrygold Butter	grams	99	0	0	11

Meal Total

638cal70P58C14F4fib

Food	Qty		Cal	P	C	F
⠿Sirloin Steak - Cooked		oz	389	66	0	14
⠿White Rice (Cooked)		grams	252	4	58	0

Meal Total

638cal70P58C14F4fib

Food	Qty		Cal	P	C	F
⠿Sirloin Steak - Cooked		oz	389	66	0	14
⠿White Rice (Cooked)		grams	252	4	58	0

Meal Total

534cal54P66C6F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Panko Bread Crumbs	grams	103	3	23	0
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

558cal51P30C26F5fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Kerrygold Butter	grams	106	0	0	12

Meal Total

558cal51P30C26F5fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Kerrygold Butter	grams	106	0	0	12

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5