Stoic Physique — Meal Planner

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‹ Gary Scrogin

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3274cal221P413C82F

3333cal230P403C89F

3690cal255P402C118F

3248cal198P407C92F

3718cal237P436C114F

2999cal217P346C83F

2935cal199P366C75F

Meal Total

238cal25P30C2F3fib

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

Meal Total

238cal25P30C2F3fib

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

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

500cal36P62C12F3fib

Food		Cal	P	C	F
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Simply Potatoes - Hash Browns	grams	205	6	45	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

472cal30P61C12F3fib

Food		Cal	P	C	F
⠿Egg White	g	48	11	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Simply Potatoes - Hash Browns	grams	205	6	45	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

589cal42P67C17F4fib

Food		Cal	P	C	F
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	226	19	2	16
⠿Simply Potatoes - Hash Browns	grams	205	6	45	0
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

472cal30P61C12F3fib

Food		Cal	P	C	F
⠿Egg White	g	48	11	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Simply Potatoes - Hash Browns	grams	205	6	45	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

658cal39P85C18F6fib

Food		Cal	P	C	F
⠿Egg White	g	48	11	1	0
⠿Egg (Large)	egg	226	19	2	16
⠿Simply Potatoes - Hash Browns	grams	246	7	54	0
⠿Fresh/Frozen Mixed Berries	grams	134	2	29	2

Meal Total

500cal35P63C12F10fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Blueberries	g	64	1	15	0
⠿Oatmeal Prepared With Quick Oats	grams	233	8	41	5

Meal Total

532cal36P70C12F12fib

Food		Cal	P	C	F
🍽 Overnight Oats
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Blueberries	g	96	1	22	1
⠿Oatmeal Prepared With Quick Oats	grams	233	8	41	5

Meal Total

180cal2P34C4F4fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1
⠿Drizzilicious- Rice Cakes		bag	91	1	15	3

Meal Total

160cal2P29C4F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1
⠿Drizzilicious- Rice Cakes		bag	91	1	15	3

Meal Total

261cal3P51C5F5fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	112	1	24	1
⠿Drizzilicious- Rice Cakes	bag	91	1	15	3
⠿Tangerine	medium (~109 g)	54	1	12	0

Meal Total

209cal3P47C1F6fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1
⠿Rice Cakes (Your Choice Flavor)		Rice cake	147	2	33	1

Meal Total

369cal8P55C13F11fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	134	2	29	2
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0
⠿Almond Butter (gm)	grams	131	4	4	11

Meal Total

321cal21P39C9F8fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	112	1	24	1
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

874cal55P114C22F13fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	377	6	87	1
⠿90/10 Ground Beef - Cooked	oz	356	44	0	20
⠿Peas And Carrots, Frozen	g	85	5	15	1
⠿Tangerine	medium (~109 g)	54	1	12	0

Meal Total

905cal61P109C25F11fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	377	6	87	1
⠿90/10 Ground Beef - Cooked	oz	415	51	0	23
⠿Peas And Carrots, Frozen	g	56	3	10	0
⠿Tangerine	medium (~109 g)	54	1	12	0

Meal Total

995cal77P102C31F13fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	377	6	87	1
⠿90/10 Ground Beef - Cooked	oz	534	66	0	30
⠿Peas And Carrots, Frozen	g	85	5	15	1

Meal Total

881cal62P102C25F13fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	377	6	87	1
⠿90/10 Ground Beef - Cooked	oz	415	51	0	23
⠿Peas And Carrots, Frozen	g	85	5	15	1

Meal Total

933cal65P112C25F18fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	377	6	87	1
⠿90/10 Ground Beef - Cooked	oz	415	51	0	23
⠿Peas And Carrots, Frozen	g	142	8	25	1

Meal Total

716cal55P106C8F10fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	377	6	87	1
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

905cal59P111C25F6fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	377	6	87	1
⠿90/10 Ground Beef - Cooked	oz	415	51	0	23
⠿Tangerine	medium (~109 g)	107	1	24	1

Meal Total

362cal9P50C14F7fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	196	3	44	1
⠿Almond Butter (gm)		grams	164	6	6	13

Meal Total

397cal10P51C17F8fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	196	3	44	1
⠿Almond Butter (gm)		grams	196	7	7	16

Meal Total

362cal9P50C14F7fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	196	3	44	1
⠿Almond Butter (gm)		grams	164	6	6	13

Meal Total

397cal10P51C17F8fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	196	3	44	1
⠿Almond Butter (gm)		grams	196	7	7	16

Meal Total

370cal9P52C14F5fib

Food		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0
⠿Almond Butter (gm)	grams	164	6	6	13
⠿Tangerine	medium (~109 g)	107	1	24	1

Meal Total

349cal9P40C17F7fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	147	2	33	1
⠿Almond Butter (gm)		grams	196	7	7	16

Meal Total

410cal9P62C14F7fib

Food		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)	Rice cake	196	3	44	1
⠿Almond Butter (gm)	grams	164	6	6	13
⠿Tangerine	medium (~109 g)	54	1	12	0

Meal Total

823cal69P85C23F15fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Peas And Carrots, Frozen	g	85	5	15	1
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	310	9	68	0
⠿Olive Oil	g	135	0	0	15
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0

Meal Total

864cal77P85C24F15fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Peas And Carrots, Frozen	g	85	5	15	1
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	310	9	68	0
⠿Olive Oil	g	135	0	0	15
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0

Meal Total

902cal77P81C30F17fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Peas And Carrots, Frozen	g	85	5	15	1
🍽 Sweet Potato Fries
⠿Sweet Potato (Gm)(Uncooked)	grams	281	6	63	1
⠿Olive Oil	g	135	0	0	15
⠿Salt	tsp	0	0	0	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Black Pepper (tsp)	tsp	5	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0

Meal Total

843cal70P89C23F16fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Peas And Carrots, Frozen	g	85	5	15	1
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	329	9	72	1
⠿Olive Oil	g	135	0	0	15
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0

Meal Total

807cal69P81C23F15fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Peas And Carrots, Frozen	g	85	5	15	1
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	292	8	64	0
⠿Olive Oil	g	135	0	0	15
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0

Meal Total

836cal70P76C28F18fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Peas And Carrots, Frozen	g	113	6	20	1
🍽 Sweet Potato Fries
⠿Sweet Potato (Gm)(Uncooked)	grams	235	5	53	1
⠿Olive Oil	g	135	0	0	15
⠿Salt	tsp	0	0	0	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Black Pepper (tsp)	tsp	5	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0

Meal Total

718cal65P74C18F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	287	56	0	7
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	329	9	72	1
⠿Olive Oil	g	90	0	0	10
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0

Meal Total

297cal25P38C5F3fib

Food		Cal	P	C	F
🍽 Crispy Chocolate Protein Yogurt Crunch
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Transparent Labs - Protein Powder	scoop	32	7	0	0
⠿Cocoa Powder	grams	20	1	3	1
⠿Cocoa Rice Krispies Cereal	Grams	79	1	18	1
⠿Chocolate Chips	grams	53	1	6	3

Meal Total

297cal25P38C5F3fib

Food		Cal	P	C	F
🍽 Crispy Chocolate Protein Yogurt Crunch
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Transparent Labs - Protein Powder	scoop	32	7	0	0
⠿Cocoa Powder	grams	20	1	3	1
⠿Cocoa Rice Krispies Cereal	Grams	79	1	18	1
⠿Chocolate Chips	grams	53	1	6	3

Meal Total

369cal27P36C13F2fib

Food		Cal	P	C	F
🍽 Oreo Ninja Creami
⠿Oreo Cookie (original)	cookie(s)	167	1	25	7
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

234cal3P42C6F0fib

Food	Qty		Cal	P	C	F
⠿Drizzilicious- Rice Cakes		bag	182	2	30	6
⠿Tangerine		medium (~109 g)	54	1	12	0

Meal Total

369cal27P36C13F2fib

Food		Cal	P	C	F
🍽 Oreo Ninja Creami
⠿Oreo Cookie (original)	cookie(s)	167	1	25	7
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

277cal27P22C9F2fib

Food		Cal	P	C	F
🍽 Chocolate Ninja Creami
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2
⠿M&M'S Milk Chocolate Minis	grams	73	1	11	3

Meal Total

370cal30P49C6F3fib

Food		Cal	P	C	F
🍽 Crispy Chocolate Protein Yogurt Crunch
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Transparent Labs - Protein Powder	scoop	32	7	0	0
⠿Cocoa Powder	grams	20	1	3	1
⠿Cocoa Rice Krispies Cereal	Grams	98	1	22	1
⠿Chocolate Chips	grams	80	1	9	5