Stoic Physique — Meal Planner

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‹ Brian Miller

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2330cal197P282C46F

2029cal193P213C45F

2113cal195P232C45F

2253cal213P195C69F

2175cal195P207C63F

2149cal199P183C69F

1996cal189P166C64F

Meal Total

202cal5P41C2F5fib

Food	Qty		Cal	P	C	F
⠿Mom's Best Cereal - Blueberry Wheatfuls		grams	187	4	41	1
⠿Costco - Almond Milk Vanilla		ml	15	0	0	1

Meal Total

166cal4P33C2F4fib

Food	Qty		Cal	P	C	F
⠿Mom's Best Cereal - Blueberry Wheatfuls		grams	150	3	33	1
⠿Costco - Almond Milk Vanilla		ml	15	0	0	1

Meal Total

166cal4P33C2F4fib

Food	Qty		Cal	P	C	F
⠿Mom's Best Cereal - Blueberry Wheatfuls		grams	150	3	33	1
⠿Costco - Almond Milk Vanilla		ml	15	0	0	1

Meal Total

166cal4P33C2F4fib

Food	Qty		Cal	P	C	F
⠿Mom's Best Cereal - Blueberry Wheatfuls		grams	150	3	33	1
⠿Costco - Almond Milk Vanilla		ml	15	0	0	1

Meal Total

166cal4P33C2F4fib

Food	Qty		Cal	P	C	F
⠿Mom's Best Cereal - Blueberry Wheatfuls		grams	150	3	33	1
⠿Costco - Almond Milk Vanilla		ml	15	0	0	1

Meal Total

69cal1P14C1F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

216cal26P28C0F3fib

Food	Qty		Cal	P	C	F
⠿Rule 1 - Whey Isolate		scoop	104	25	1	0
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

216cal26P28C0F3fib

Food	Qty		Cal	P	C	F
⠿Rule 1 - Whey Isolate		scoop	104	25	1	0
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

216cal26P28C0F3fib

Food	Qty		Cal	P	C	F
⠿Rule 1 - Whey Isolate		scoop	104	25	1	0
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

380cal25P52C8F9fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	48	11	1	0
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

380cal25P52C8F9fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	48	11	1	0
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

409cal46P27C13F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	120	27	2	0
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2

Meal Total

316cal37P15C12F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	96	22	2	0
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1

Meal Total

187cal21P10C7F10fib

Food	Qty		Cal	P	C	F
⠿Kirkland Protein Bar		bar	187	21	10	7

Meal Total

187cal21P10C7F10fib

Food	Qty		Cal	P	C	F
⠿Kirkland Protein Bar		bar	187	21	10	7

Meal Total

187cal21P10C7F10fib

Food	Qty		Cal	P	C	F
⠿Kirkland Protein Bar		bar	187	21	10	7

Meal Total

187cal21P10C7F10fib

Food	Qty		Cal	P	C	F
⠿Kirkland Protein Bar		bar	187	21	10	7

Meal Total

187cal21P10C7F10fib

Food	Qty		Cal	P	C	F
⠿Kirkland Protein Bar		bar	187	21	10	7

Meal Total

187cal21P10C7F10fib

Food	Qty		Cal	P	C	F
⠿Kirkland Protein Bar		bar	187	21	10	7

Meal Total

187cal21P10C7F10fib

Food	Qty		Cal	P	C	F
⠿Kirkland Protein Bar		bar	187	21	10	7

Meal Total

513cal39P78C5F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿White Rice (Cooked)	grams	302	5	70	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

348cal37P41C4F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

412cal38P56C4F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

568cal69P28C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

568cal69P28C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

568cal69P28C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

568cal69P28C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

410cal46P43C6F4fib

Food		Cal	P	C	F
⠿Chobani - 20g Protein (Greek Yogurt)	cup	139	20	8	3
⠿Grilled Chicken (Oz)	oz	123	24	0	3
⠿White Rice (Cooked)	grams	151	2	35	0

Meal Total

326cal45P23C6F2fib

Food		Cal	P	C	F
⠿Chobani - 20g Protein (Greek Yogurt)	cup	139	20	8	3
⠿Grilled Chicken (Oz)	oz	123	24	0	3
⠿White Rice (Cooked)	grams	63	1	15	0

Meal Total

326cal45P23C6F2fib

Food		Cal	P	C	F
⠿Chobani - 20g Protein (Greek Yogurt)	cup	139	20	8	3
⠿Grilled Chicken (Oz)	oz	123	24	0	3
⠿White Rice (Cooked)	grams	63	1	15	0

Meal Total

96cal16P8C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	94	16	8	0

Meal Total

96cal16P8C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	94	16	8	0

Meal Total

148cal25P12C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	147	25	12	0

Meal Total

148cal25P12C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	147	25	12	0

Meal Total

584cal54P65C12F15fib

Food		Cal	P	C	F
⠿Beef Mince, 5% Fat	g	265	45	0	10
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Corn On The Cob	medium ear (~90 g)	91	3	17	1
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

576cal54P63C12F14fib

Food		Cal	P	C	F
⠿Beef Mince, 5% Fat	g	265	45	0	10
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Corn On The Cob	medium ear (~90 g)	91	3	17	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

596cal55P67C12F16fib

Food		Cal	P	C	F
⠿Beef Mince, 5% Fat	g	265	45	0	10
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Corn On The Cob	medium ear (~90 g)	91	3	17	1
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

629cal71P48C17F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Sweet Potato (cooked)(Gm)	g	105	2	24	0
⠿Corn On The Cob	medium ear (~90 g)	91	3	17	1
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

568cal54P61C12F15fib

Food		Cal	P	C	F
⠿Beef Mince, 5% Fat	g	265	45	0	10
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Sweet Potato (cooked)(Gm)	g	105	2	24	0
⠿Corn On The Cob	medium ear (~90 g)	91	3	17	1
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

438cal27P69C6F16fib

Food		Cal	P	C	F
⠿Beef Mince, 5% Fat	g	99	17	0	4
⠿Tomato Pasta Sauce (Red)	grams	55	2	10	1
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Corn On The Cob	medium ear (~90 g)	91	3	17	1
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

482cal28P79C6F18fib

Food		Cal	P	C	F
⠿Beef Mince, 5% Fat	g	99	17	0	4
⠿Tomato Pasta Sauce (Red)	grams	68	2	12	1
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Corn On The Cob	medium ear (~90 g)	91	3	17	1
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

218cal6P17C14F6fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1
⠿Almond Butter (gm)		grams	164	6	6	13

Meal Total

210cal6P15C14F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1
⠿Almond Butter (gm)		grams	164	6	6	13

Meal Total

210cal6P15C14F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1
⠿Almond Butter (gm)		grams	170	6	6	14

Meal Total

227cal7P16C15F6fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1
⠿Almond Butter (gm)		grams	183	6	6	15

Meal Total

210cal6P15C14F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1
⠿Almond Butter (gm)		grams	164	6	6	13

Meal Total

330cal10P23C22F8fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1
⠿Almond Butter (gm)		grams	262	9	9	21

Meal Total

295cal9P22C19F7fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1
⠿Almond Butter (gm)		grams	229	8	8	19