Stoic Physique — Meal Planner

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‹ Bedir Shather

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1760cal155P168C52F

1771cal153P175C51F

1764cal158P166C52F

1766cal157P181C46F

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

112cal1P27C0F3fib

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

Meal Total

450cal39P24C22F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Olive Oil	g	45	0	0	5
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

450cal39P24C22F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Olive Oil	g	45	0	0	5
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

450cal39P24C22F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Olive Oil	g	45	0	0	5
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

450cal39P24C22F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Olive Oil	g	45	0	0	5
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

450cal39P24C22F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Olive Oil	g	45	0	0	5
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

382cal36P28C14F5fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	176	30	14	0
⠿Fresh/Frozen Mixed Berries	grams	41	1	9	1
⠿Almond Butter (gm)	grams	164	6	6	13

Meal Total

382cal36P28C14F5fib

Food		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor	grams	176	30	14	0
⠿Fresh/Frozen Mixed Berries	grams	41	1	9	1
⠿Almond Butter (gm)	grams	164	6	6	13

Meal Total

416cal42P44C8F0fib

Food	Qty		Cal	P	C	F
⠿Proper - Lean Clean Chicken Plate		serving	416	42	44	8

Meal Total

416cal42P44C8F0fib

Food	Qty		Cal	P	C	F
⠿Proper - Lean Clean Chicken Plate		serving	416	42	44	8

Meal Total

465cal37P50C13F0fib

Food	Qty		Cal	P	C	F
⠿Proper - Salmon Teriyaki Plate		serving	465	37	50	13

Meal Total

465cal37P50C13F0fib

Food	Qty		Cal	P	C	F
⠿Proper - Salmon Teriyaki Plate		serving	465	37	50	13

Meal Total

434cal34P61C6F0fib

Food	Qty		Cal	P	C	F
⠿Proper - Chicken Stir Fry		serving	434	34	61	6

Meal Total

454cal44P38C14F7fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	277	39	0	13
⠿Potatoes (gm)(Cooked)	grams	134	3	30	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

454cal44P38C14F7fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	277	39	0	13
⠿Potatoes (gm)(Cooked)	grams	134	3	30	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

104cal1P25C0F4fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

104cal1P25C0F4fib

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

Meal Total

461cal46P22C21F5fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	305	43	0	15
⠿Potatoes (gm)(Cooked)	grams	71	2	16	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Kerrygold Butter	grams	57	0	0	6

Meal Total

461cal46P22C21F5fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	305	43	0	15
⠿Potatoes (gm)(Cooked)	grams	71	2	16	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Kerrygold Butter	grams	57	0	0	6

Meal Total

464cal50P30C16F5fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

464cal50P30C16F5fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

516cal58P17C24F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Sweet Potato (cooked)(Gm)	g	52	1	12	0
⠿Mixed Vegetables (Your Choice)	grams	24	1	5	0
⠿Kerrygold Butter	grams	71	0	0	8

Meal Total

510cal53P43C14F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

510cal53P43C14F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

217cal26P26C1F3fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	147	25	12	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

217cal26P26C1F3fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	147	25	12	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

176cal25P19C0F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	147	25	12	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

176cal25P19C0F2fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	147	25	12	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

148cal25P12C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 - Any Flavor		grams	147	25	12	0

Meal Total

204cal22P20C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

204cal22P20C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1