Stoic Physique — Meal Planner

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‹ Rolf Fiebiger

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2314cal211P237C58F

2320cal209P236C60F

2657cal229P280C69F

2327cal201P212C75F

2317cal160P273C65F

2292cal195P234C64F

2293cal188P239C65F

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

196cal1P48C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	83	0	21	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

451cal35P44C15F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

451cal35P44C15F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

585cal43P56C21F9fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

467cal35P48C15F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

467cal35P48C15F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

338cal28P25C14F6fib

Food		Cal	P	C	F
⠿Garden Of Life - Sport Organic Plant-Based Protein	scoop	141	23	6	3
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Butter (gm)	grams	131	4	4	11

Meal Total

360cal27P36C12F6fib

Food		Cal	P	C	F
⠿Garden Of Life - Sport Organic Plant-Based Protein	scoop	141	23	6	3
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Almond Butter (gm)	grams	65	2	2	5

Meal Total

798cal72P87C18F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Jasmine Rice (Cooked)	grams	311	6	72	0
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0
⠿Olive Oil	g	90	0	0	10
⠿Pineapple	g	45	0	11	0

Meal Total

702cal70P65C18F11fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Sweet Potato (cooked)(Gm)	g	262	5	60	0
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0
⠿Olive Oil	g	90	0	0	10

Meal Total

620cal77P51C12F13fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Dave's Killer Bread - Thin Sliced	slice	276	12	48	4
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Grilled Chicken (Oz)	oz	328	64	0	8

Meal Total

730cal74P68C18F2fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Roasted Potatoes	grams	288	9	63	0
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0
⠿Olive Oil	g	90	0	0	10

Meal Total

814cal73P90C18F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Jasmine Rice (Cooked)	grams	354	7	82	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

780cal72P87C16F2fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Jasmine Rice (Cooked)	grams	354	7	82	0
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0
⠿Olive Oil	g	72	0	0	8

Meal Total

669cal66P45C25F4fib

Food		Cal	P	C	F
🍽 Southwest Chipotle Beef Wraps
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Assorted Beans - In Vegetable Stock	grams	112	7	16	3
⠿Mixed Vegetables (No Brocolli/Asparagus)	grams	40	2	8	0
⠿Stubb's Barbecue Sauce	grams	26	0	6	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Cumin Ground (Tsp)	tsp	2	0	1	0
⠿Lime Juice (Tbsp)	Tbsp	4	0	1	0
⠿La Tortilla Factory - Low Carb Wraps	tortilla	152	8	12	8

Meal Total

714cal71P58C22F7fib

Food		Cal	P	C	F
🍽 Air Fryer Potato Wedges
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Potatoes (Uncooked)	g	256	7	56	0
⠿Olive Oil	g	54	0	0	6
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0

Meal Total

816cal71P79C24F2fib

Food		Cal	P	C	F
🍽 Thai Ginger Lime Salmon Bowl
⠿Jasmine Rice (Cooked)	grams	282	5	65	0
⠿Olive Oil	g	72	0	0	8
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Lime (Single)	medium (~67 g)	17	0	4	0
⠿Ginger (Ground)(tsp)	tsp	4	0	1	0
⠿Crushed Red Pepper Flakes	tsp	0	0	0	0
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Pineapple	g	34	0	8	0

Meal Total

960cal75P93C32F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Daves Killer Bread - Burger Buns Done Right	bun	340	16	60	4
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	6	0	1	0
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Olive Oil	g	108	0	0	12
⠿Jasmine Rice (Cooked)	grams	127	2	29	0

Meal Total

737cal72P47C29F4fib

Food		Cal	P	C	F
🍽 Southwest Chipotle Beef Wraps
⠿93/7 Lean Ground Beef (Cooked)	oz	345	53	0	15
⠿Assorted Beans - In Vegetable Stock	grams	86	5	12	2
⠿Mixed Vegetables (No Brocolli/Asparagus)	grams	40	2	8	0
⠿Stubb's Barbecue Sauce	grams	26	0	6	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Cumin Ground (Tsp)	tsp	2	0	1	0
⠿Lime Juice (Tbsp)	Tbsp	4	0	1	0
⠿La Tortilla Factory - Low Carb Wraps	tortilla	228	12	18	12

Meal Total

555cal31P65C19F10fib

Food	Qty		Cal	P	C	F
⠿Chicken Sausage w/ Vegan Mac n' Cheese		serving	555	31	65	19

Meal Total

693cal74P52C21F5fib

Food		Cal	P	C	F
🍽 Beef Chilli
⠿93/7 Ground Beef (Raw)	oz	410	58	0	20
⠿Chicken Stock	cup	6	1	1	0
⠿Diced Tomatoes - Canned (14.5Oz Can)	can	50	2	11	0
⠿Black Beans - Canned (15.5Oz Can)	can	227	14	41	1
⠿Dry Spices (Your Choice)	serving	0	0	0	0

Meal Total

783cal74P88C15F17fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Sweet Potato (Gm)(Uncooked)	grams	328	7	74	1
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	54	0	0	6
⠿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

207cal32P13C3F0fib

Food	Qty		Cal	P	C	F
⠿Koia Protein Shake		bottle	207	32	13	3

Meal Total

207cal32P13C3F0fib

Food	Qty		Cal	P	C	F
⠿Koia Protein Shake		bottle	207	32	13	3

Meal Total

296cal33P32C4F4fib

Food	Qty		Cal	P	C	F
⠿Koia Protein Shake		bottle	207	32	13	3
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

289cal19P24C13F5fib

Food		Cal	P	C	F
🍽 Ninja Creami (Non Dairy)
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Silk Almond Milk Yogurt - Vanilla	grams	132	3	13	8
⠿Garden Of Life - Sport Organic Plant-Based Protein	scoop	94	15	4	2
⠿Dates (Single)	date	22	0	5	0
⠿Cinnamon	grams	3	0	1	0

Meal Total

377cal20P45C13F21fib

Food		Cal	P	C	F
🍽 Ninja Creami (Non Dairy)
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Silk Almond Milk Yogurt - Vanilla	grams	132	3	13	8
⠿Garden Of Life - Sport Organic Plant-Based Protein	scoop	94	15	4	2
⠿Dates (Single)	date	112	1	27	0
⠿Cinnamon	grams	3	0	1	0

Meal Total

377cal20P45C13F21fib

Food		Cal	P	C	F
🍽 Ninja Creami (Non Dairy)
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Silk Almond Milk Yogurt - Vanilla	grams	132	3	13	8
⠿Garden Of Life - Sport Organic Plant-Based Protein	scoop	94	15	4	2
⠿Dates (Single)	date	112	1	27	0
⠿Cinnamon	grams	3	0	1	0

Meal Total

377cal20P45C13F21fib

Food		Cal	P	C	F
🍽 Ninja Creami (Non Dairy)
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Silk Almond Milk Yogurt - Vanilla	grams	132	3	13	8
⠿Garden Of Life - Sport Organic Plant-Based Protein	scoop	94	15	4	2
⠿Dates (Single)	date	112	1	27	0
⠿Cinnamon	grams	3	0	1	0