Stoic Physique — Meal Planner

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‹ David Burrus

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2066cal145P187C82F

1970cal141P176C78F

2045cal139P190C81F

1963cal134P170C83F

2096cal105P167C112F

1970cal114P149C102F

1946cal135P140C94F

Meal Total

89cal1P19C1F4fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

89cal1P19C1F4fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

89cal1P19C1F4fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

489cal33P42C21F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Ezekiel Bread	Slices	161	8	30	1
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Bone Broth	ﬂ oz	23	5	0	1

Meal Total

489cal33P42C21F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Ezekiel Bread	Slices	161	8	30	1
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Bone Broth	ﬂ oz	23	5	0	1

Meal Total

497cal33P44C21F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Ezekiel Bread	Slices	161	8	30	1
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Bone Broth	ﬂ oz	23	5	0	1

Meal Total

611cal40P52C27F10fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	300	25	2	21
⠿Ezekiel Bread	Slices	161	8	30	1
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Bone Broth	ﬂ oz	23	5	0	1

Meal Total

489cal33P42C21F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Ezekiel Bread	Slices	161	8	30	1
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Creamer	fl oz	35	1	1	3
⠿Bone Broth	ﬂ oz	23	5	0	1

Meal Total

495cal37P44C19F5fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	165	28	13	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Granola	grams	118	3	16	5
⠿Almond Butter (gm)	grams	164	6	6	13

Meal Total

495cal37P44C19F5fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	165	28	13	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Granola	grams	118	3	16	5
⠿Almond Butter (gm)	grams	164	6	6	13

Meal Total

613cal31P57C29F4fib

Food		Cal	P	C	F
⠿80/20 Ground beef (cooked)	oz	359	25	0	29
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

613cal31P57C29F4fib

Food		Cal	P	C	F
⠿80/20 Ground beef (cooked)	oz	359	25	0	29
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

621cal31P59C29F5fib

Food		Cal	P	C	F
⠿80/20 Ground beef (cooked)	oz	359	25	0	29
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

657cal32P67C29F4fib

Food		Cal	P	C	F
⠿80/20 Ground beef (cooked)	oz	359	25	0	29
⠿Jasmine Rice (Cooked)	grams	254	5	59	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

653cal30P32C45F6fib

Food		Cal	P	C	F
🍽 Ground Beef Avocado Salad
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	45	0	0	5
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Jasmine Rice (Cooked)	grams	70	1	16	0
⠿80/20 Ground beef (cooked)	oz	359	25	0	29

Meal Total

653cal30P32C45F6fib

Food		Cal	P	C	F
🍽 Ground Beef Avocado Salad
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	45	0	0	5
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Jasmine Rice (Cooked)	grams	70	1	16	0
⠿80/20 Ground beef (cooked)	oz	359	25	0	29

Meal Total

579cal25P32C39F6fib

Food		Cal	P	C	F
🍽 Ground Beef Avocado Salad
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Olive Oil	g	45	0	0	5
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Jasmine Rice (Cooked)	grams	70	1	16	0
⠿80/20 Ground beef (cooked)	oz	287	20	0	23

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

209cal13P10C13F0fib

Food	Qty		Cal	P	C	F
⠿Wilde - Protein Chips (Snack Bag - 38Gm)		bag (38gm)	209	13	10	13

Meal Total

209cal13P10C13F0fib

Food	Qty		Cal	P	C	F
⠿Wilde - Protein Chips (Snack Bag - 38Gm)		bag (38gm)	209	13	10	13

Meal Total

209cal13P10C13F0fib

Food	Qty		Cal	P	C	F
⠿Wilde - Protein Chips (Snack Bag - 38Gm)		bag (38gm)	209	13	10	13

Meal Total

663cal60P54C23F6fib

Food		Cal	P	C	F
⠿Tyson Blackened Chicken Breast Strips	oz	296	53	3	8
⠿Minute Rice	cups	199	4	39	3
⠿Olive Oil	g	108	0	0	12
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

656cal57P62C20F21fib

Food		Cal	P	C	F
🍽 Crockpot Chicken & Sweet Potato Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Black Beans (Boiled)	grams	105	7	19	0
⠿Zucchini (Gm)	grams	21	3	3	0
⠿Olive Oil	g	135	0	0	15
⠿Seasonings	to taste	0	0	0	0

Meal Total

626cal54P53C22F6fib

Food		Cal	P	C	F
⠿Minute Rice	cups	199	4	39	3
⠿Olive Oil	g	108	0	0	12
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Tyson Blackened Chicken Breast Strips	oz	259	47	2	7

Meal Total

483cal42P36C19F0fib

Food		Cal	P	C	F
🍽 Thai Red Curry Peanut Chicken (crockpot)
⠿Chicken Thigh (Uncooked)	oz	260	36	0	13
⠿Peanut Butter	grams	49	2	2	4
⠿Curry Paste	tbsp	7	0	1	1
⠿Soy Sauce, Low Sodium	g	9	1	1	0
⠿Oyster Sauce	tbsp	146	3	30	2
⠿Honey	g	10	0	3	0
⠿Coconut Milk	ml	2	0	0	0

Meal Total

656cal28P64C32F1fib

Food		Cal	P	C	F
🍽 Korean Ground Beef Rice Bowl
⠿Sesame Oil	g	72	0	0	8
⠿Garlic Clove	clove	5	0	1	0
⠿Honey	g	33	0	8	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Ginger (Ground)(tsp)	tsp	4	0	1	0
⠿Crushed Red Pepper Flakes	tsp	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Green Onion	cup	10	1	2	0
⠿Sesame Seeds	g	7	0	0	1
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿80/20 Ground beef (cooked)	oz	287	20	0	23

Meal Total

613cal34P63C25F4fib

Food		Cal	P	C	F
🍽 Korean Beef Chili Noodles
⠿Pasta (Cooked)(gm)	grams	236	9	47	2
⠿Bok Choy	g	17	2	2	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Gochujang Sauce	tsp	40	1	9	0
⠿Garlic	g	12	1	3	0
⠿80/20 Ground beef (cooked)	oz	287	20	0	23

Meal Total

663cal60P54C23F6fib

Food		Cal	P	C	F
⠿Tyson Blackened Chicken Breast Strips	oz	296	53	3	8
⠿Minute Rice	cups	199	4	39	3
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	108	0	0	12