Stoic Physique — Meal Planner

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‹ Scott Miller

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1997cal218P180C45F

2107cal248P182C43F

2107cal247P192C39F

2002cal209P215C34F

2003cal195P128C79F

2547cal232P227C79F

2004cal197P124C80F

2104cal177P142C92F

Meal Total

385cal36P22C17F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

385cal36P22C17F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

385cal36P22C17F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

312cal30P21C12F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

284cal30P14C12F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

312cal30P21C12F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

312cal30P21C12F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

528cal36P42C24F5fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Turkey Bacon	slice	96	6	0	8
⠿Chobani Greek Yogurt - Any Flavour (5.3 Oz)	container	104	11	15	0
⠿Apple (Whole)	medium (~182 g)	105	1	25	0

Meal Total

529cal64P48C9F5fib

Food		Cal	P	C	F
🍽 Instapot Chicken & Potatoes
⠿Boneless Skinless Chicken Breast (uncooked)	oz	311	58	0	9
⠿Baby Potatoes (gm)(Raw)	grams	154	4	34	0
⠿Chicken Broth (low sodium)	cup(s)	5	1	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Onion Powder	tsp	8	0	2	0
⠿Baby Carrots	grams	34	1	8	0

Meal Total

473cal63P35C9F3fib

Food		Cal	P	C	F
🍽 Instapot Chicken & Potatoes
⠿Boneless Skinless Chicken Breast (uncooked)	oz	311	58	0	9
⠿Baby Potatoes (gm)(Raw)	grams	92	2	20	0
⠿Chicken Broth (low sodium)	cup(s)	5	1	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Onion Powder	tsp	8	0	2	0
⠿Baby Carrots	grams	34	1	8	0

Meal Total

473cal63P35C9F3fib

Food		Cal	P	C	F
🍽 Instapot Chicken & Potatoes
⠿Boneless Skinless Chicken Breast (uncooked)	oz	311	58	0	9
⠿Baby Potatoes (gm)(Raw)	grams	92	2	20	0
⠿Chicken Broth (low sodium)	cup(s)	5	1	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Onion Powder	tsp	8	0	2	0
⠿Baby Carrots	grams	34	1	8	0

Meal Total

569cal65P57C9F6fib

Food		Cal	P	C	F
🍽 Instapot Chicken & Potatoes
⠿Boneless Skinless Chicken Breast (uncooked)	oz	311	58	0	9
⠿Baby Potatoes (gm)(Raw)	grams	193	5	43	0
⠿Chicken Broth (low sodium)	cup(s)	5	1	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Onion Powder	tsp	8	0	2	0
⠿Baby Carrots	grams	34	1	8	0

Meal Total

678cal60P33C34F8fib

Food		Cal	P	C	F
🍽 Power Protein Avocado Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

799cal63P67C31F10fib

Food		Cal	P	C	F
🍽 Power Protein Avocado Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	15	1	2	0
⠿Primal Balsamic Vinaigrette	ml	34	0	1	3
⠿White Rice (Cooked)	grams	252	4	58	0

Meal Total

730cal61P45C34F9fib

Food		Cal	P	C	F
🍽 Power Protein Avocado Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7
⠿White Rice (Cooked)	grams	151	2	35	0

Meal Total

252cal34P11C8F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	118	16	0	6
⠿Beef Jerky		grams	131	18	11	2

Meal Total

118cal16P0C6F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	118	16	0	6

Meal Total

142cal15P16C2F2fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

59cal8P0C3F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	59	8	0	3

Meal Total

177cal24P0C9F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	177	24	0	9

Meal Total

215cal20P27C3F3fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	144	20	12	2
⠿Fresh/Frozen Mixed Berries		grams	71	1	15	1

Meal Total

154cal18P16C2F1fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2
⠿Fresh/Frozen Mixed Berries		grams	27	0	6	0

Meal Total

118cal16P0C6F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	118	16	0	6

Meal Total

201cal12P9C13F8fib

Food	Qty		Cal	P	C	F
⠿Iq Bar		bar	201	12	9	13

Meal Total

64cal1P15C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Honey		g	16	0	4	0

Meal Total

64cal1P15C0F1fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	49	1	11	0
⠿Honey		g	16	0	4	0

Meal Total

96cal2P22C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

225cal40P14C1F0fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Honey	g	16	0	4	0

Meal Total

229cal40P15C1F0fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Honey	g	20	0	5	0

Meal Total

257cal40P22C1F0fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Honey	g	50	0	12	0

Meal Total

0cal0P0C0F0fib

Meal Total

577cal66P58C9F6fib

Food		Cal	P	C	F
🍽 Instapot Chicken & Potatoes
⠿Boneless Skinless Chicken Breast (uncooked)	oz	311	58	0	9
⠿Baby Potatoes (gm)(Raw)	grams	193	5	43	0
⠿Chicken Broth (low sodium)	cup(s)	5	1	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Onion Powder	tsp	8	0	2	0
⠿Baby Carrots	grams	42	1	9	0

Meal Total

569cal65P57C9F6fib

Food		Cal	P	C	F
🍽 Instapot Chicken & Potatoes
⠿Boneless Skinless Chicken Breast (uncooked)	oz	311	58	0	9
⠿Baby Potatoes (gm)(Raw)	grams	193	5	43	0
⠿Chicken Broth (low sodium)	cup(s)	5	1	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Onion Powder	tsp	8	0	2	0
⠿Baby Carrots	grams	34	1	8	0

Meal Total

525cal64P47C9F5fib

Food		Cal	P	C	F
🍽 Instapot Chicken & Potatoes
⠿Boneless Skinless Chicken Breast (uncooked)	oz	311	58	0	9
⠿Baby Potatoes (gm)(Raw)	grams	139	4	31	0
⠿Chicken Broth (low sodium)	cup(s)	5	1	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Onion Powder	tsp	8	0	2	0
⠿Baby Carrots	grams	42	1	9	0

Meal Total

577cal66P58C9F6fib

Food		Cal	P	C	F
🍽 Instapot Chicken & Potatoes
⠿Boneless Skinless Chicken Breast (uncooked)	oz	311	58	0	9
⠿Baby Potatoes (gm)(Raw)	grams	193	5	43	0
⠿Chicken Broth (low sodium)	cup(s)	5	1	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Paprika (Ground)	tsp	8	0	2	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0
⠿Onion Powder	tsp	8	0	2	0
⠿Baby Carrots	grams	42	1	9	0

Meal Total

638cal60P32C30F8fib

Food		Cal	P	C	F
🍽 Power Protein Avocado Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	28	0	1	3
⠿White Rice (Cooked)	grams	101	2	23	0

Meal Total

771cal62P61C31F10fib

Food		Cal	P	C	F
🍽 Power Protein Avocado Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	9	1	1	0
⠿Primal Balsamic Vinaigrette	ml	34	0	1	3
⠿White Rice (Cooked)	grams	227	4	52	0

Meal Total

559cal63P16C27F8fib

Food	Qty		Cal	P	C	F
⠿90/10 Ground Beef - Cooked		oz	475	59	0	27
⠿Mixed Vegetables (Your Choice)		grams	80	4	16	0

Meal Total

1019cal84P65C47F3fib

Food		Cal	P	C	F
⠿Filet Mignon (Raw)	oz	516	75	0	24
⠿Roasted Vegetables	cups	174	3	18	10
⠿Olive Oil	g	90	0	0	10
⠿Restaurant - Baked Potato Side	serving	239	6	47	3

Meal Total

329cal28P52C1F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Transparent Labs - Protein Powder	scoop	63	14	1	1
⠿Blueberries	g	64	1	15	0
⠿Rice Cakes (Your Choice Flavor)	Rice cake	49	1	11	0
⠿Honey	g	66	0	17	0

Meal Total

273cal27P39C1F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Transparent Labs - Protein Powder	scoop	63	14	1	1
⠿Blueberries	g	52	1	12	0
⠿Rice Cakes (Your Choice Flavor)	Rice cake	49	1	11	0
⠿Honey	g	26	0	7	0

Meal Total

289cal28P42C1F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Transparent Labs - Protein Powder	scoop	63	14	1	1
⠿Blueberries	g	64	1	15	0
⠿Rice Cakes (Your Choice Flavor)	Rice cake	49	1	11	0
⠿Honey	g	26	0	7	0

Meal Total

329cal28P52C1F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Transparent Labs - Protein Powder	scoop	63	14	1	1
⠿Blueberries	g	64	1	15	0
⠿Rice Cakes (Your Choice Flavor)	Rice cake	49	1	11	0
⠿Honey	g	66	0	17	0

Meal Total

249cal27P33C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Transparent Labs - Protein Powder	scoop	63	14	1	1
⠿Blueberries	g	32	0	7	0
⠿Rice Cakes (Your Choice Flavor)	Rice cake	49	1	11	0
⠿Honey	g	20	0	5	0

Meal Total

253cal27P34C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Transparent Labs - Protein Powder	scoop	63	14	1	1
⠿Blueberries	g	32	0	7	0
⠿Rice Cakes (Your Choice Flavor)	Rice cake	49	1	11	0
⠿Honey	g	26	0	7	0

Meal Total

285cal27P42C1F3fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Transparent Labs - Protein Powder	scoop	63	14	1	1
⠿Blueberries	g	52	1	12	0
⠿Rice Cakes (Your Choice Flavor)	Rice cake	49	1	11	0
⠿Honey	g	40	0	10	0

Meal Total

104cal11P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Chobani Greek Yogurt - Any Flavour (5.3 Oz)		container	104	11	15	0