Stoic Physique — Meal Planner

Loading…

‹ Andrew Rule

📄 Client PDF

Days run left → right · scroll to see the full week

2061cal256P86C77F

2054cal255P83C78F

2059cal240P97C79F

2056cal240P94C80F

2068cal256P90C76F

2044cal229P102C80F

2020cal228P88C84F

Meal Total

270cal25P38C2F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Honey	g	33	0	8	0

Meal Total

270cal25P38C2F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Honey	g	33	0	8	0

Meal Total

254cal25P34C2F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Honey	g	16	0	4	0

Meal Total

270cal25P38C2F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Honey	g	33	0	8	0

Meal Total

286cal25P42C2F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Honey	g	50	0	12	0

Meal Total

270cal25P38C2F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Honey	g	33	0	8	0

Meal Total

258cal25P35C2F3fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Honey	g	20	0	5	0

Meal Total

545cal69P20C21F0fib

Food		Cal	P	C	F
⠿Albacore White Tuna (2.6oz)	pouch	326	68	0	6
⠿Microwaveable Petite Sweet Potato	grams	87	1	20	0
⠿Olive Oil	g	135	0	0	15

Meal Total

545cal69P20C21F0fib

Food		Cal	P	C	F
⠿Albacore White Tuna (2.6oz)	pouch	326	68	0	6
⠿Microwaveable Petite Sweet Potato	grams	87	1	20	0
⠿Olive Oil	g	135	0	0	15

Meal Total

502cal69P16C18F0fib

Food		Cal	P	C	F
⠿Albacore White Tuna (2.6oz)	pouch	326	68	0	6
⠿Microwaveable Petite Sweet Potato	grams	69	1	16	0
⠿Olive Oil	g	108	0	0	12

Meal Total

545cal69P20C21F0fib

Food		Cal	P	C	F
⠿Albacore White Tuna (2.6oz)	pouch	326	68	0	6
⠿Microwaveable Petite Sweet Potato	grams	87	1	20	0
⠿Olive Oil	g	135	0	0	15

Meal Total

590cal69P20C26F0fib

Food		Cal	P	C	F
⠿Albacore White Tuna (2.6oz)	pouch	326	68	0	6
⠿Microwaveable Petite Sweet Potato	grams	87	1	20	0
⠿Olive Oil	g	180	0	0	20

Meal Total

590cal69P20C26F0fib

Food		Cal	P	C	F
⠿Albacore White Tuna (2.6oz)	pouch	326	68	0	6
⠿Microwaveable Petite Sweet Potato	grams	87	1	20	0
⠿Olive Oil	g	180	0	0	20

Meal Total

518cal69P20C18F0fib

Food		Cal	P	C	F
⠿Albacore White Tuna (2.6oz)	pouch	326	68	0	6
⠿Microwaveable Petite Sweet Potato	grams	87	1	20	0
⠿Olive Oil	g	108	0	0	12

Meal Total

185cal20P15C5F3fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

185cal20P15C5F3fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

185cal20P15C5F3fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

185cal20P15C5F3fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

185cal20P15C5F3fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

185cal20P15C5F3fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

185cal20P15C5F3fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

900cal113P13C44F1fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	700	112	0	28
⠿Pineapple	g	55	1	13	0
⠿Olive Oil	g	144	0	0	16

Meal Total

893cal112P10C45F5fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	775	110	0	37
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	72	0	0	8

Meal Total

957cal97P32C49F3fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	528	96	0	16
⠿Pineapple	g	134	1	32	0
⠿Olive Oil	g	180	0	0	20
⠿Kerrygold Butter	grams	113	0	0	13

Meal Total

895cal97P21C47F0fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	664	94	0	32
⠿Roasted Potatoes	grams	96	3	21	0
⠿Olive Oil	g	135	0	0	15

Meal Total

846cal113P13C38F1fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	700	112	0	28
⠿Pineapple	g	55	1	13	0
⠿Olive Oil	g	90	0	0	10

Meal Total

838cal86P29C42F2fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	552	84	0	24
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Olive Oil	g	162	0	0	18

Meal Total

898cal85P18C54F1fib

Food	Qty		Cal	P	C	F
⠿Ribeye Beef Steak (Oz)		oz	843	85	5	54
⠿Pineapple		g	55	1	13	0

Meal Total

161cal29P0C5F4fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	163	29	0	5

Meal Total

161cal29P0C5F4fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	163	29	0	5

Meal Total

161cal29P0C5F4fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	163	29	0	5

Meal Total

161cal29P0C5F4fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	163	29	0	5

Meal Total

161cal29P0C5F4fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	163	29	0	5

Meal Total

161cal29P0C5F4fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	163	29	0	5

Meal Total

161cal29P0C5F4fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	163	29	0	5