Stoic Physique — Meal Planner

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‹ Alan Eaks

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1474cal162P94C50F

1490cal150P101C54F

1487cal154P94C55F

2064cal156P207C68F

1484cal132P95C64F

Meal Total

301cal30P25C9F4fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	153	26	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Almond Butter (gm)	grams	98	3	3	8

Meal Total

301cal30P25C9F4fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	153	26	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Almond Butter (gm)	grams	98	3	3	8

Meal Total

301cal30P25C9F4fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	153	26	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Almond Butter (gm)	grams	98	3	3	8

Meal Total

284cal30P23C8F4fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	153	26	12	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Almond Butter (gm)	grams	98	3	3	8

Meal Total

361cal35P26C13F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2

Meal Total

292cal32P14C12F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1

Meal Total

292cal32P14C12F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1

Meal Total

104cal1P25C0F4fib

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

Meal Total

501cal58P29C17F2fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Olive Oil	g	90	0	0	10

Meal Total

501cal58P29C17F2fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Olive Oil	g	90	0	0	10

Meal Total

501cal58P29C17F2fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Olive Oil	g	90	0	0	10

Meal Total

515cal62P24C19F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Olive Oil	g	90	0	0	10

Meal Total

584cal65P36C20F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Dave's Killer Bread - Thin Sliced	slice	207	9	36	3
⠿Olive Oil	g	90	0	0	10

Meal Total

514cal49P30C22F5fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Olive Oil	g	54	0	0	6

Meal Total

514cal49P30C22F5fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Olive Oil	g	54	0	0	6

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

192cal16P32C0F4fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

572cal59P30C24F7fib

Food		Cal	P	C	F
🍽 Salmon & - Broccoli Salad
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Broccoli Florets (gm)	grams	44	4	7	0
⠿Deli Ham	grams	32	5	0	1
⠿Mayonnaise, Low Fat	g	36	0	1	3
⠿Apple Cider Vinegar	tablespoons	4	0	1	0
⠿Red Onion (gm)	grams	6	0	1	0
⠿Pecans (Gm)	g	74	1	1	7
⠿Honey	g	33	0	8	0
⠿Cranberries, Dried	g	41	0	10	0

Meal Total

572cal59P30C24F7fib

Food		Cal	P	C	F
🍽 Salmon & - Broccoli Salad
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Broccoli Florets (gm)	grams	44	4	7	0
⠿Deli Ham	grams	32	5	0	1
⠿Mayonnaise, Low Fat	g	36	0	1	3
⠿Apple Cider Vinegar	tablespoons	4	0	1	0
⠿Red Onion (gm)	grams	6	0	1	0
⠿Pecans (Gm)	g	74	1	1	7
⠿Honey	g	33	0	8	0
⠿Cranberries, Dried	g	41	0	10	0

Meal Total

588cal47P37C28F5fib

Food		Cal	P	C	F
🍽 Tri Tip & - Farro Salad
⠿Tri Tip (Cooked)	oz	273	38	0	13
⠿Farro - Cooked	grams	84	3	17	1
⠿Arugula	cup	7	1	1	0
⠿Apple (Whole)	medium (~182 g)	53	0	13	0
⠿Pecans (Gm)	g	74	1	1	7
⠿Olive Oil	g	45	0	0	5
⠿Parsley (Dried)(Tbsp)	tbsp	0	0	0	0
⠿Fresh Dill	grams	1	0	0	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt and Pepper Blend	g	0	0	0	0
⠿Vegetable Broth - 365	ml	2	0	1	0
⠿Bay Leaf	leaf	0	0	0	0
⠿Shallot	medium shallot	16	1	4	0
⠿Shredded Parmesan Cheese	grams	27	3	0	2

Meal Total

588cal47P37C28F5fib

Food		Cal	P	C	F
🍽 Tri Tip & - Farro Salad
⠿Tri Tip (Cooked)	oz	273	38	0	13
⠿Farro - Cooked	grams	84	3	17	1
⠿Arugula	cup	7	1	1	0
⠿Apple (Whole)	medium (~182 g)	53	0	13	0
⠿Pecans (Gm)	g	74	1	1	7
⠿Olive Oil	g	45	0	0	5
⠿Parsley (Dried)(Tbsp)	tbsp	0	0	0	0
⠿Fresh Dill	grams	1	0	0	0
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt and Pepper Blend	g	0	0	0	0
⠿Vegetable Broth - 365	ml	2	0	1	0
⠿Bay Leaf	leaf	0	0	0	0
⠿Shallot	medium shallot	16	1	4	0
⠿Shredded Parmesan Cheese	grams	27	3	0	2

Meal Total

811cal39P85C35F5fib

Food		Cal	P	C	F
⠿Meatloaf	oz	398	34	12	24
⠿White Rice (Cooked)	grams	315	5	73	1
⠿Olive Oil	g	90	0	0	10

Meal Total

578cal36P41C30F2fib

Food		Cal	P	C	F
⠿Meatloaf	oz	398	34	12	24
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Olive Oil	g	54	0	0	6

Meal Total

578cal36P41C30F2fib

Food		Cal	P	C	F
⠿Meatloaf	oz	398	34	12	24
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Olive Oil	g	54	0	0	6

Meal Total

12cal0P3C0F0fib

Food	Qty		Cal	P	C	F
⠿Pickle Chips		grams	13	0	3	0

Meal Total

12cal0P3C0F0fib

Food	Qty		Cal	P	C	F
⠿Pickle Chips		grams	13	0	3	0

Meal Total

12cal0P3C0F0fib

Food	Qty		Cal	P	C	F
⠿Pickle Chips		grams	13	0	3	0

Meal Total

12cal0P3C0F0fib

Food	Qty		Cal	P	C	F
⠿Pickle Chips		grams	13	0	3	0

Meal Total

12cal0P3C0F0fib

Food	Qty		Cal	P	C	F
⠿Pickle Chips		grams	13	0	3	0

Meal Total

12cal0P3C0F0fib

Food	Qty		Cal	P	C	F
⠿Pickle Chips		grams	13	0	3	0

Meal Total

12cal0P3C0F0fib

Food	Qty		Cal	P	C	F
⠿Pickle Chips		grams	13	0	3	0