Stoic Physique — Meal Planner

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‹ Shibin Shaji

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1791cal158P202C39F

1807cal157P207C39F

1803cal162P192C43F

1810cal165P184C46F

1791cal162P189C43F

1810cal161P188C46F

Meal Total

337cal30P43C5F7fib

Food		Cal	P	C	F
⠿Oatmeal (dry)	grams	175	6	30	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

337cal30P43C5F7fib

Food		Cal	P	C	F
⠿Oatmeal (dry)	grams	175	6	30	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

381cal20P46C13F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿English Muffin	muffin	159	6	31	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

381cal20P46C13F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿English Muffin	muffin	159	6	31	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

352cal19P42C12F5fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿English Muffin	muffin	159	6	31	1
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

165cal17P22C1F2fib

Food	Qty		Cal	P	C	F
⠿greek yogurt - nonfat - any flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

165cal17P22C1F2fib

Food	Qty		Cal	P	C	F
⠿greek yogurt - nonfat - any flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

373cal38P44C5F3fib

Food		Cal	P	C	F
⠿Eastman's Sliced Cooked Chicken Tikka (Tesco)	grams	154	31	1	3
⠿Tesco Microwave Golden Vegetable Rice	packet	182	5	36	2
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0

Meal Total

377cal38P45C5F4fib

Food		Cal	P	C	F
⠿Eastman's Sliced Cooked Chicken Tikka (Tesco)	grams	154	31	1	3
⠿Tesco Microwave Golden Vegetable Rice	packet	182	5	36	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

575cal58P43C19F4fib

Food		Cal	P	C	F
⠿5% Fat Lean Minced Beef (cooked)	grams	263	44	0	10
⠿Old El Paso Extra Thin Large Tortillas	Tortilla	188	5	34	3
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

570cal55P47C18F6fib

Food		Cal	P	C	F
⠿5% Fat Lean Minced Beef (cooked)	grams	237	39	0	9
⠿Old El Paso Extra Thin Large Tortillas	Tortilla	188	5	34	3
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

536cal53P45C16F5fib

Food		Cal	P	C	F
⠿5% Fat Lean Minced Beef (cooked)	grams	237	39	0	9
⠿Old El Paso Extra Thin Large Tortillas	Tortilla	188	5	34	3
⠿Mixed Vegetables (Your Choice)	grams	50	3	10	0
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

715cal65P80C15F4fib

Food		Cal	P	C	F
⠿Sirloin Steak (Cooked)(gm)	grams	309	53	0	11
⠿Tesco Microwave Golden Vegetable Rice	packet	364	10	72	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

715cal65P80C15F4fib

Food		Cal	P	C	F
⠿Sirloin Steak (Cooked)(gm)	grams	309	53	0	11
⠿Tesco Microwave Golden Vegetable Rice	packet	364	10	72	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

258cal21P21C10F0fib

Food	Qty		Cal	P	C	F
⠿Oreo Grenade Bar		bar	258	21	21	10

Meal Total

258cal21P21C10F0fib

Food	Qty		Cal	P	C	F
⠿Oreo Grenade Bar		bar	258	21	21	10

Meal Total

95cal17P0C3F2fib

Food	Qty		Cal	P	C	F
⠿Biltong - Beef Jerky		grams	97	17	0	3

Meal Total

223cal24P16C7F3fib

Food	Qty		Cal	P	C	F
⠿Walkers Baked Crisps (22gm pack)		pack(22gm)	93	1	16	3
⠿Biltong - Beef Jerky		grams	130	23	0	4

Meal Total

223cal24P16C7F3fib

Food	Qty		Cal	P	C	F
⠿Walkers Baked Crisps (22gm pack)		pack(22gm)	93	1	16	3
⠿Biltong - Beef Jerky		grams	130	23	0	4

Meal Total

258cal21P21C10F0fib

Food	Qty		Cal	P	C	F
⠿Oreo Grenade Bar		bar	258	21	21	10

Meal Total

258cal21P21C10F0fib

Food	Qty		Cal	P	C	F
⠿Oreo Grenade Bar		bar	258	21	21	10

Meal Total

579cal52P50C19F4fib

Food		Cal	P	C	F
⠿Tesco Lightly Seasoned Roast Chicken Thigh Pieces (pre-cooked)	grams	342	45	5	16
⠿Tesco Indian Style Roti Flatbreads - Flame Baked	Roti	199	6	36	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

486cal50P31C18F4fib

Food		Cal	P	C	F
⠿Tesco Lightly Seasoned Roast Chicken Thigh Pieces (pre-cooked)	grams	342	45	5	16
⠿Tesco Indian Style Roti Flatbreads - Flame Baked	Roti	100	3	18	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

420cal40P56C4F7fib

Food		Cal	P	C	F
⠿Tesco Piri Piri Roast Chicken Slices	grams	190	35	5	4
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

388cal39P49C4F7fib

Food		Cal	P	C	F
⠿Tesco Piri Piri Roast Chicken Slices	grams	190	35	5	4
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

384cal39P48C4F7fib

Food		Cal	P	C	F
⠿Tesco Piri Piri Roast Chicken Slices	grams	190	35	5	4
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

554cal56P42C18F4fib

Food		Cal	P	C	F
⠿Tesco Bread Rolls	roll	134	2	31	0
⠿Tesco 4 Roast Cooked Chicken Breast Fillets	fillet	378	52	3	18
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

554cal56P42C18F4fib

Food		Cal	P	C	F
⠿Tesco Bread Rolls	roll	134	2	31	0
⠿Tesco 4 Roast Cooked Chicken Breast Fillets	fillet	378	52	3	18
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

132cal16P17C0F1fib

Food	Qty		Cal	P	C	F
⠿greek yogurt - nonfat - any flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

132cal16P17C0F1fib

Food	Qty		Cal	P	C	F
⠿greek yogurt - nonfat - any flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0

Meal Total

152cal25P4C4F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Almond Milk, Unsweetened		fl oz	35	1	1	3

Meal Total

152cal25P4C4F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Almond Milk, Unsweetened		fl oz	35	1	1	3

Meal Total

152cal25P4C4F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Almond Milk, Unsweetened		fl oz	35	1	1	3

Meal Total

66cal1P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Pretzels		grams	63	1	11	2

Meal Total

66cal1P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Pretzels		grams	63	1	11	2

Meal Total

112cal1P27C0F3fib

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

Meal Total

217cal2P50C1F4fib

Food		Cal	P	C
⠿Banana, Single	medium (~118 g)	116	1	27
⠿Rice Cakes (Your Choice Flavor)	Rice cake	49	1	11
⠿Honey	g	50	0	12

Meal Total

180cal2P43C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Honey		g	83	0	21	0

Meal Total

96cal2P22C0F2fib

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

Meal Total

144cal2P34C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Honey		g	50	0	12	0

Meal Total

52cal1P12C0F0fib

Food	Qty		Cal	P	C	F
⠿Tangerine		medium (~109 g)	54	1	12	0

Meal Total

52cal1P12C0F0fib

Food	Qty		Cal	P	C	F
⠿Tangerine		medium (~109 g)	54	1	12	0