Stoic Physique — Meal Planner

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‹ Paul Nickoloff

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1391cal166P76C47F

1396cal171P61C52F

1366cal176P62C46F

1387cal171P61C51F

Meal Total

355cal49P33C3F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿creatine	grams	0	0	0	0
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

355cal49P33C3F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿creatine	grams	0	0	0	0
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

355cal49P33C3F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿creatine	grams	0	0	0	0
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

355cal49P33C3F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿creatine	grams	0	0	0	0
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

355cal49P33C3F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿creatine	grams	0	0	0	0
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

355cal49P33C3F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿creatine	grams	0	0	0	0
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

376cal44P32C8F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	183	36	5	2
⠿creatine	grams	0	0	0	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Egg (Large)	egg	75	6	1	5

Meal Total

216cal33P12C4F1fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	164	32	0	4
⠿White Rice (Cooked)		grams	51	1	12	0

Meal Total

216cal33P12C4F1fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	164	32	0	4
⠿White Rice (Cooked)		grams	51	1	12	0

Meal Total

216cal33P12C4F1fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	164	32	0	4
⠿White Rice (Cooked)		grams	51	1	12	0

Meal Total

216cal33P12C4F1fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	164	32	0	4
⠿White Rice (Cooked)		grams	51	1	12	0

Meal Total

216cal33P12C4F1fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	164	32	0	4
⠿White Rice (Cooked)		grams	51	1	12	0

Meal Total

216cal33P12C4F1fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	164	32	0	4
⠿White Rice (Cooked)		grams	51	1	12	0

Meal Total

216cal33P12C4F1fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	164	32	0	4
⠿White Rice (Cooked)		grams	51	1	12	0

Meal Total

140cal20P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0

Meal Total

140cal20P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0

Meal Total

140cal20P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0

Meal Total

140cal20P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0

Meal Total

145cal25P0C5F0fib

Food	Qty		Cal	P	C	F
⠿Brooklyn Biltong		gm	145	25	0	5

Meal Total

128cal23P0C4F0fib

Food	Qty		Cal	P	C	F
⠿Brooklyn Biltong		gm	128	23	0	4

Meal Total

128cal23P0C4F0fib

Food	Qty		Cal	P	C	F
⠿Brooklyn Biltong		gm	128	23	0	4

Meal Total

680cal64P16C40F4fib

Food		Cal	P	C	F
⠿90/10 Ground Beef - Cooked	oz	475	59	0	27
⠿Sweet Potato (cooked)(Gm)	g	52	1	12	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Reduced Fat Mozzarella Cheese	grams	22	2	1	1
⠿Zucchini (Gm)	grams	10	1	1	0
⠿Olives	grams	17	0	0	2
⠿Extra Virgin Olive Oil	g	90	0	0	10

Meal Total

680cal64P16C40F4fib

Food		Cal	P	C	F
⠿90/10 Ground Beef - Cooked	oz	475	59	0	27
⠿Sweet Potato (cooked)(Gm)	g	52	1	12	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Reduced Fat Mozzarella Cheese	grams	22	2	1	1
⠿Zucchini (Gm)	grams	10	1	1	0
⠿Olives	grams	17	0	0	2
⠿Extra Virgin Olive Oil	g	90	0	0	10

Meal Total

680cal64P16C40F4fib

Food		Cal	P	C	F
⠿90/10 Ground Beef - Cooked	oz	475	59	0	27
⠿Sweet Potato (cooked)(Gm)	g	52	1	12	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Reduced Fat Mozzarella Cheese	grams	22	2	1	1
⠿Zucchini (Gm)	grams	10	1	1	0
⠿Olives	grams	17	0	0	2
⠿Extra Virgin Olive Oil	g	90	0	0	10

Meal Total

680cal64P16C40F4fib

Food		Cal	P	C	F
⠿90/10 Ground Beef - Cooked	oz	475	59	0	27
⠿Sweet Potato (cooked)(Gm)	g	52	1	12	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Reduced Fat Mozzarella Cheese	grams	22	2	1	1
⠿Zucchini (Gm)	grams	10	1	1	0
⠿Olives	grams	17	0	0	2
⠿Extra Virgin Olive Oil	g	90	0	0	10

Meal Total

680cal64P16C40F4fib

Food		Cal	P	C	F
⠿90/10 Ground Beef - Cooked	oz	475	59	0	27
⠿Sweet Potato (cooked)(Gm)	g	52	1	12	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Reduced Fat Mozzarella Cheese	grams	22	2	1	1
⠿Zucchini (Gm)	grams	10	1	1	0
⠿Olives	grams	17	0	0	2
⠿Extra Virgin Olive Oil	g	90	0	0	10

Meal Total

667cal71P17C35F2fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Roasted Potatoes	grams	58	2	13	0
⠿Spinach (Gm)	g	17	2	2	0
⠿Reduced Fat Mozzarella Cheese	grams	28	2	1	2
⠿Zucchini (Gm)	grams	10	1	1	0
⠿Olives	grams	21	0	0	2
⠿Extra Virgin Olive Oil	g	135	0	0	15

Meal Total

667cal71P17C35F2fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Roasted Potatoes	grams	58	2	13	0
⠿Spinach (Gm)	g	17	2	2	0
⠿Reduced Fat Mozzarella Cheese	grams	28	2	1	2
⠿Zucchini (Gm)	grams	10	1	1	0
⠿Olives	grams	21	0	0	2
⠿Extra Virgin Olive Oil	g	135	0	0	15