Stoic Physique — Meal Planner

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‹ Jeremy Richardson

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1920cal176P151C68F

1914cal186P153C62F

1934cal181P154C66F

1941cal178P152C69F

1819cal173P113C75F

1820cal182P120C68F

1828cal182P122C68F

Meal Total

494cal44P39C18F18fib

Food		Cal	P	C	F
⠿Garden of Life Protein Powder	scoop	300	40	26	4
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Walnuts	g	70	2	1	7
⠿Pecans (Gm)	g	37	1	1	4

Meal Total

494cal44P39C18F18fib

Food		Cal	P	C	F
⠿Garden of Life Protein Powder	scoop	300	40	26	4
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Walnuts	g	70	2	1	7
⠿Pecans (Gm)	g	37	1	1	4

Meal Total

494cal44P39C18F18fib

Food		Cal	P	C	F
⠿Garden of Life Protein Powder	scoop	300	40	26	4
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Walnuts	g	70	2	1	7
⠿Pecans (Gm)	g	37	1	1	4

Meal Total

503cal44P39C19F18fib

Food		Cal	P	C	F
⠿Garden of Life Protein Powder	scoop	300	40	26	4
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Walnuts	g	36	1	1	3
⠿Pecans (Gm)	g	74	1	1	7

Meal Total

522cal44P37C22F17fib

Food		Cal	P	C	F
⠿Garden of Life Protein Powder	scoop	300	40	26	4
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Walnuts	g	70	2	1	7
⠿Pecans (Gm)	g	74	1	1	7

Meal Total

418cal34P30C18F14fib

Food		Cal	P	C	F
⠿Garden of Life Protein Powder	scoop	225	30	20	3
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Walnuts	g	36	1	1	3
⠿Pecans (Gm)	g	74	1	1	7

Meal Total

418cal34P30C18F14fib

Food		Cal	P	C	F
⠿Garden of Life Protein Powder	scoop	225	30	20	3
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Walnuts	g	36	1	1	3
⠿Pecans (Gm)	g	74	1	1	7

Meal Total

377cal42P23C13F2fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Olive Oil	g	72	0	0	8

Meal Total

377cal42P23C13F2fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Olive Oil	g	72	0	0	8

Meal Total

380cal41P18C16F2fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Coconut Milk, Unsweetened	mL	11	0	1	1
⠿White Rice (Cooked)	grams	75	1	17	0
⠿Olive Oil	g	90	0	0	10

Meal Total

380cal41P18C16F2fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Coconut Milk, Unsweetened	mL	11	0	1	1
⠿White Rice (Cooked)	grams	75	1	17	0
⠿Olive Oil	g	90	0	0	10

Meal Total

368cal41P15C16F1fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Coconut Milk, Unsweetened	mL	11	0	1	1
⠿White Rice (Cooked)	grams	63	1	15	0
⠿Olive Oil	g	90	0	0	10

Meal Total

368cal41P15C16F1fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Coconut Milk, Unsweetened	mL	11	0	1	1
⠿White Rice (Cooked)	grams	63	1	15	0
⠿Olive Oil	g	90	0	0	10

Meal Total

368cal41P15C16F1fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Coconut Milk, Unsweetened	mL	11	0	1	1
⠿White Rice (Cooked)	grams	63	1	15	0
⠿Olive Oil	g	90	0	0	10

Meal Total

112cal1P27C0F3fib

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

Meal Total

212cal20P15C8F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

212cal20P15C8F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

212cal20P15C8F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

212cal20P15C8F3fib

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

Meal Total

212cal20P15C8F3fib

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

Meal Total

212cal20P15C8F3fib

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

Meal Total

212cal20P15C8F3fib

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

Meal Total

590cal53P36C26F11fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
⠿Olive Oil	g	90	0	0	10

Meal Total

584cal63P38C20F11fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	350	56	0	14
⠿Potatoes (gm)(Cooked)	grams	89	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	92	5	18	0
⠿Olive Oil	g	54	0	0	6

Meal Total

601cal59P44C21F11fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Pasta (Cooked)(gm)	grams	126	5	25	1
⠿Mixed Vegetables (Your Choice)	grams	98	5	20	0
⠿Kerrygold Butter	grams	57	0	0	6

Meal Total

599cal56P42C23F10fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Pasta (Cooked)(gm)	grams	126	5	25	1
⠿Mixed Vegetables (Your Choice)	grams	86	4	17	0
⠿Kerrygold Butter	grams	57	0	0	6

Meal Total

582cal52P35C26F10fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Mixed Vegetables (Your Choice)	grams	72	4	14	0
⠿Olive Oil	g	90	0	0	10

Meal Total

599cal56P42C23F9fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Pasta (Cooked)(gm)	grams	141	5	28	1
⠿Mixed Vegetables (Your Choice)	grams	72	4	14	0
⠿Kerrygold Butter	grams	57	0	0	6

Meal Total

607cal56P44C23F10fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Pasta (Cooked)(gm)	grams	141	5	28	1
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
⠿Kerrygold Butter	grams	57	0	0	6

Meal Total

135cal16P11C3F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Dark Chocolate, 70%-85% Cacao		g	48	1	4	3

Meal Total

135cal16P11C3F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Dark Chocolate, 70%-85% Cacao		g	48	1	4	3

Meal Total

135cal16P11C3F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Dark Chocolate, 70%-85% Cacao		g	48	1	4	3

Meal Total

135cal16P11C3F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Dark Chocolate, 70%-85% Cacao		g	48	1	4	3

Meal Total

135cal16P11C3F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Dark Chocolate, 70%-85% Cacao		g	48	1	4	3

Meal Total

223cal31P18C3F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	176	30	14	0
⠿Dark Chocolate, 70%-85% Cacao		g	48	1	4	3

Meal Total

223cal31P18C3F1fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	176	30	14	0
⠿Dark Chocolate, 70%-85% Cacao		g	48	1	4	3