Stoic Physique — Meal Planner

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‹ Amnay Labou

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2203cal226P129C87F

2136cal215P121C88F

2202cal228P138C82F

2163cal218P136C83F

2009cal206P105C85F

Meal Total

312cal39P12C12F0fib

Food		Cal	P	C	F
⠿Egg (White Only, Cooked)	large	28	7	0	0
⠿Organic Skyr Yogurt	grams	164	19	3	9
⠿Naked - Whey	scoop	75	13	4	1
⠿Oatly - Oat Milk	ml	38	1	5	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

389cal52P16C13F0fib

Food		Cal	P	C	F
⠿Egg (White Only, Cooked)	large	28	7	0	0
⠿Organic Skyr Yogurt	grams	164	19	3	9
⠿Naked - Whey	scoop	150	25	8	2
⠿Oatly - Oat Milk	ml	38	1	5	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

312cal39P12C12F0fib

Food		Cal	P	C	F
⠿Egg (White Only, Cooked)	large	28	7	0	0
⠿Organic Skyr Yogurt	grams	164	19	3	9
⠿Naked - Whey	scoop	75	13	4	1
⠿Oatly - Oat Milk	ml	38	1	5	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

312cal39P12C12F0fib

Food		Cal	P	C	F
⠿Egg (White Only, Cooked)	large	28	7	0	0
⠿Organic Skyr Yogurt	grams	164	19	3	9
⠿Naked - Whey	scoop	75	13	4	1
⠿Oatly - Oat Milk	ml	38	1	5	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

389cal52P16C13F0fib

Food		Cal	P	C	F
⠿Egg (White Only, Cooked)	large	28	7	0	0
⠿Organic Skyr Yogurt	grams	164	19	3	9
⠿Naked - Whey	scoop	150	25	8	2
⠿Oatly - Oat Milk	ml	38	1	5	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

310cal42P13C10F0fib

Food		Cal	P	C	F
⠿Egg (White Only, Cooked)	large	28	7	0	0
⠿Organic Skyr Yogurt	grams	132	15	2	7
⠿Naked - Whey	scoop	113	19	6	2
⠿Oatly - Oat Milk	ml	38	1	5	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

310cal42P13C10F0fib

Food		Cal	P	C	F
⠿Egg (White Only, Cooked)	large	28	7	0	0
⠿Organic Skyr Yogurt	grams	132	15	2	7
⠿Naked - Whey	scoop	113	19	6	2
⠿Oatly - Oat Milk	ml	38	1	5	2
⠿Brewed Coffee	cup	2	0	0	0

Meal Total

216cal12P24C8F0fib

Food	Qty		Cal	P	C	F
⠿Trubar		bar	216	12	24	8

Meal Total

216cal12P24C8F0fib

Food	Qty		Cal	P	C	F
⠿Trubar		bar	216	12	24	8

Meal Total

216cal12P24C8F0fib

Food	Qty		Cal	P	C	F
⠿Trubar		bar	216	12	24	8

Meal Total

216cal12P24C8F0fib

Food	Qty		Cal	P	C	F
⠿Trubar		bar	216	12	24	8

Meal Total

216cal12P24C8F0fib

Food	Qty		Cal	P	C	F
⠿Trubar		bar	216	12	24	8

Meal Total

410cal48P23C14F2fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Egg (White Only, Cooked)	large	42	11	0	0

Meal Total

410cal48P23C14F2fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Egg (White Only, Cooked)	large	42	11	0	0

Meal Total

170cal25P13C2F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

170cal25P13C2F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

170cal25P13C2F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

476cal55P28C16F0fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Trader Joe’S - (Microwavable) Jasmine Rice	grams (frozen)	124	3	28	0
⠿Egg (White Only, Cooked)	large	42	11	0	0

Meal Total

476cal55P28C16F0fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿Trader Joe’S - (Microwavable) Jasmine Rice	grams (frozen)	124	3	28	0
⠿Egg (White Only, Cooked)	large	42	11	0	0

Meal Total

421cal48P28C13F0fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿Trader Joe’S - (Microwavable) Jasmine Rice	grams (frozen)	124	3	28	0
⠿Egg (White Only, Cooked)	large	42	11	0	0

Meal Total

421cal48P28C13F0fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿Trader Joe’S - (Microwavable) Jasmine Rice	grams (frozen)	124	3	28	0
⠿Egg (White Only, Cooked)	large	42	11	0	0

Meal Total

421cal48P28C13F0fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿Trader Joe’S - (Microwavable) Jasmine Rice	grams (frozen)	124	3	28	0
⠿Egg (White Only, Cooked)	large	42	11	0	0

Meal Total

266cal14P12C18F8fib

Food	Qty		Cal	P	C	F
⠿Iq Bar		bar	201	12	9	13
⠿Pistachio Nuts		g	59	2	3	5

Meal Total

266cal14P12C18F8fib

Food	Qty		Cal	P	C	F
⠿Iq Bar		bar	201	12	9	13
⠿Pistachio Nuts		g	59	2	3	5

Meal Total

514cal45P34C22F7fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	250	40	0	10
⠿Brown Rice, Cooked	g	133	3	28	1
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

514cal45P34C22F7fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	250	40	0	10
⠿Brown Rice, Cooked	g	133	3	28	1
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

547cal53P41C19F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Brown Rice, Cooked	g	166	4	35	1
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

547cal53P41C19F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Brown Rice, Cooked	g	166	4	35	1
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

579cal54P48C19F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Brown Rice, Cooked	g	200	5	42	2
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

547cal53P41C19F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Brown Rice, Cooked	g	166	4	35	1
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

547cal53P41C19F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Brown Rice, Cooked	g	166	4	35	1
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

515cal50P18C27F1fib

Food		Cal	P	C	F
⠿Organic Skyr Yogurt	grams	164	19	3	9
⠿Pistachio Nuts	g	179	6	8	14
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

541cal51P19C29F1fib

Food		Cal	P	C	F
⠿Organic Skyr Yogurt	grams	164	19	3	9
⠿Pistachio Nuts	g	210	7	10	16
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

536cal51P20C28F1fib

Food		Cal	P	C	F
⠿Organic Skyr Yogurt	grams	164	19	3	9
⠿Pistachio Nuts	g	179	6	8	14
⠿Chia Seeds (Gm)	grams	77	3	7	5
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

536cal51P20C28F1fib

Food		Cal	P	C	F
⠿Organic Skyr Yogurt	grams	164	19	3	9
⠿Pistachio Nuts	g	179	6	8	14
⠿Chia Seeds (Gm)	grams	77	3	7	5
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

558cal52P20C30F1fib

Food		Cal	P	C	F
⠿Organic Skyr Yogurt	grams	164	19	3	9
⠿Pistachio Nuts	g	210	7	10	16
⠿Chia Seeds (Gm)	grams	61	2	5	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

476cal49P16C24F1fib

Food		Cal	P	C	F
⠿Organic Skyr Yogurt	grams	164	19	3	9
⠿Pistachio Nuts	g	149	5	7	11
⠿Chia Seeds (Gm)	grams	41	1	4	2
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

476cal49P16C24F1fib

Food		Cal	P	C	F
⠿Organic Skyr Yogurt	grams	164	19	3	9
⠿Pistachio Nuts	g	149	5	7	11
⠿Chia Seeds (Gm)	grams	41	1	4	2
⠿Whey Protein Powder	scoop	122	24	3	2