Stoic Physique — Meal Planner

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‹ Jason Chan

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1763cal196P157C39F

1757cal195P152C41F

1759cal204P157C35F

1761cal203P154C37F

2318cal207P260C50F

1732cal201P106C56F

1668cal195P105C52F

Meal Total

238cal25P30C2F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

238cal25P30C2F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

238cal25P30C2F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

238cal25P30C2F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

238cal25P30C2F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

158cal24P11C2F2fib

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

Meal Total

174cal25P14C2F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

357cal33P18C17F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	48	11	1	0
⠿Rye Bread	slice	81	3	15	1

Meal Total

357cal33P18C17F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	48	11	1	0
⠿Rye Bread	slice	81	3	15	1

Meal Total

357cal33P18C17F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	48	11	1	0
⠿Rye Bread	slice	81	3	15	1

Meal Total

357cal33P18C17F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	48	11	1	0
⠿Rye Bread	slice	81	3	15	1

Meal Total

438cal36P33C18F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	48	11	1	0
⠿Rye Bread	slice	162	6	30	2

Meal Total

365cal35P18C17F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	58	13	1	0
⠿Rye Bread	slice	81	3	15	1

Meal Total

365cal35P18C17F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	58	13	1	0
⠿Rye Bread	slice	81	3	15	1

Meal Total

109cal11P14C1F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	59	10	5	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

109cal11P14C1F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	59	10	5	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

109cal11P14C1F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	59	10	5	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

109cal11P14C1F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	59	10	5	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

378cal51P30C6F5fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

378cal51P30C6F5fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

378cal51P30C6F5fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

378cal51P30C6F5fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

536cal49P58C12F9fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Potatoes (gm)(Cooked)	grams	223	5	50	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

507cal58P26C19F1fib

Food		Cal	P	C	F
🍽 Chicken Caesar Salad
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	111	2	16	4
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	59	0	6	4
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

477cal55P26C17F1fib

Food		Cal	P	C	F
🍽 Chicken Caesar Salad
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	111	2	16	4
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	70	0	7	5
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Low Fat Shredded Cheese	grams	32	3	0	2

Meal Total

109cal11P14C1F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	59	10	5	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

109cal11P14C1F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	59	10	5	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

109cal11P14C1F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	59	10	5	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

109cal11P14C1F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	59	10	5	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

212cal20P15C8F3fib

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

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

341cal35P30C9F5fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	207	32	0	9
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

317cal35P24C9F6fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	207	32	0	9
⠿Potatoes (gm)(Cooked)	grams	71	2	16	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

337cal43P30C5F5fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

337cal43P30C5F5fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

566cal47P81C6F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿White Rice (Cooked)	grams	315	5	73	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

341cal36P29C9F7fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿Sweet Potato (Gm)(Uncooked)	grams	75	2	17	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	45	0	0	5
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lemon Juice	g	1	0	0	0

Meal Total

325cal35P26C9F6fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	164	32	0	4
⠿Sweet Potato (Gm)(Uncooked)	grams	75	2	17	0
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0
⠿Olive Oil	g	45	0	0	5
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lemon Juice	g	1	0	0	0

Meal Total

231cal30P21C3F0fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	141	20	9	3
⠿Honey	g	16	0	4	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	70	10	8	0

Meal Total

249cal29P22C5F1fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	208	29	13	4
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0
⠿Honey	g	16	0	4	0

Meal Total

231cal30P21C3F1fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	141	20	9	3
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	70	10	8	0

Meal Total

233cal29P18C5F1fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	208	29	13	4
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

328cal30P43C4F3fib

Food		Cal	P	C	F
⠿Cottage Cheese 1%	grams	141	20	9	3
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Honey	g	50	0	12	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	70	10	8	0

Meal Total

220cal29P17C4F0fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	208	29	13	4
⠿Honey		g	16	0	4	0

Meal Total

186cal26P16C2F0fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	104	14	7	2
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0