Stoic Physique — Meal Planner

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‹ Gregory Schlough

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2216cal180P239C60F

2209cal156P259C61F

2067cal151P233C59F

2201cal170P252C57F

2173cal176P248C53F

2403cal219P249C59F

2210cal216P206C58F

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

181cal2P41C1F6fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

112cal1P27C0F3fib

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

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

324cal15P39C12F3fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

359cal15P50C11F4fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

438cal48P39C10F3fib

Food	Qty		Cal	P	C	F
⠿Hummus Fit - Arnold 2022 Bowl		serving	438	48	39	10

Meal Total

375cal39P30C11F6fib

Food	Qty		Cal	P	C	F
⠿HummusFit - Garlic Flank & Potatoes		serving	375	39	30	11

Meal Total

432cal36P45C12F4fib

Food	Qty		Cal	P	C	F
⠿HummusFit - Teriyaki Flank Bowl		serving	432	36	45	12

Meal Total

462cal53P40C10F6fib

Food	Qty		Cal	P	C	F
⠿HummusFit - Thai Chili Chicken		serving	462	53	40	10

Meal Total

486cal54P54C6F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	50	3	10	0

Meal Total

440cal47P36C12F13fib

Food		Cal	P	C	F
🍽 Savory Chicken & Quinoa Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	199	40	0	5
⠿Quinoa (Cooked)(Grams)	grams	153	5	27	3
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Baby Spinach	grams	8	1	1	0
⠿Olive Oil	g	45	0	0	5
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

440cal47P36C12F13fib

Food		Cal	P	C	F
🍽 Savory Chicken & Quinoa Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	199	40	0	5
⠿Quinoa (Cooked)(Grams)	grams	153	5	27	3
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Baby Spinach	grams	8	1	1	0
⠿Olive Oil	g	45	0	0	5
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

109cal1P24C1F0fib

Food	Qty		Cal	P	C	F
⠿Tangerine		medium (~109 g)	107	1	24	1

Meal Total

95cal2P15C3F0fib

Food	Qty		Cal	P	C	F
⠿Lesser Evil - Popcorn		grams	92	2	15	3

Meal Total

53cal1P10C1F2fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

95cal2P15C3F0fib

Food	Qty		Cal	P	C	F
⠿Lesser Evil - Popcorn		grams	92	2	15	3

Meal Total

104cal1P25C0F4fib

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

Meal Total

147cal18P12C3F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	55	1	12	1
⠿Kalahari - Beef Biltong (Beef Jerky)		grams	89	17	1	2

Meal Total

111cal20P1C3F0fib

Food	Qty		Cal	P	C	F
⠿Kalahari - Beef Biltong (Beef Jerky)		grams	105	20	1	3

Meal Total

876cal78P78C28F13fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 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
⠿Bone Broth	ﬂ oz	45	9	0	1

Meal Total

781cal61P78C25F13fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	243	41	0	9
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 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
⠿Bone Broth	ﬂ oz	45	9	0	1

Meal Total

801cal62P82C25F15fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	243	41	0	9
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
🍽 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
⠿Bone Broth	ﬂ oz	45	9	0	1

Meal Total

801cal62P82C25F15fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	243	41	0	9
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
🍽 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
⠿Bone Broth	ﬂ oz	45	9	0	1

Meal Total

831cal69P78C27F13fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 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
⠿Bone Broth	ﬂ oz	45	9	0	1

Meal Total

694cal65P77C14F11fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿White Rice (Cooked)	grams	284	5	65	1
⠿Bone Broth	ﬂ oz	45	9	0	1

Meal Total

502cal60P34C14F5fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	250	40	0	10
⠿Rotini Chickpea Pasta By Banza (Cooked)	oz	203	11	34	3
⠿Bone Broth	ﬂ oz	45	9	0	1

Meal Total

413cal28P64C5F11fib

Food		Cal	P	C	F
⠿One Degree Organic Foods - Oats (Dry)	grams	139	6	23	3
⠿Huel Plant Based Protein	Scoop	109	20	5	1
⠿Honey	g	50	0	12	0
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Carrots	g	22	1	5	0

Meal Total

384cal27P60C4F10fib

Food		Cal	P	C	F
⠿One Degree Organic Foods - Oats (Dry)	grams	139	6	23	3
⠿Huel Plant Based Protein	Scoop	109	20	5	1
⠿Honey	g	50	0	12	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Carrots	g	22	1	5	0

Meal Total

384cal27P60C4F10fib

Food		Cal	P	C	F
⠿One Degree Organic Foods - Oats (Dry)	grams	139	6	23	3
⠿Huel Plant Based Protein	Scoop	109	20	5	1
⠿Honey	g	50	0	12	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Carrots	g	22	1	5	0

Meal Total

364cal27P55C4F9fib

Food		Cal	P	C	F
⠿One Degree Organic Foods - Oats (Dry)	grams	139	6	23	3
⠿Huel Plant Based Protein	Scoop	109	20	5	1
⠿Honey	g	50	0	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Carrots	g	22	1	5	0

Meal Total

372cal27P57C4F10fib

Food		Cal	P	C	F
⠿One Degree Organic Foods - Oats (Dry)	grams	139	6	23	3
⠿Huel Plant Based Protein	Scoop	109	20	5	1
⠿Honey	g	50	0	12	0
⠿Fresh/Frozen Mixed Berries	grams	55	1	12	1
⠿Carrots	g	22	1	5	0

Meal Total

573cal72P42C13F14fib

Food		Cal	P	C	F
🍽 Vegan Protein Smoothie
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Coconut Milk, Unsweetened	mL	67	1	3	6
⠿Sunwarrior - Plant Protein Powder	scoops	176	30	5	4
⠿Huel Plant Based Protein	Scoop	218	40	10	2
⠿Carrots	g	22	1	5	0

Meal Total

573cal72P42C13F14fib

Food		Cal	P	C	F
🍽 Vegan Protein Smoothie
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Coconut Milk, Unsweetened	mL	67	1	3	6
⠿Sunwarrior - Plant Protein Powder	scoops	176	30	5	4
⠿Huel Plant Based Protein	Scoop	218	40	10	2
⠿Carrots	g	22	1	5	0

Meal Total

125cal11P9C5F3fib

Food	Qty		Cal	P	C	F
⠿So Delicious - Unsweetened Plain Coconut Milk Yogurt		grams	72	1	7	5
⠿Huel Plant Based Protein		Scoop	55	10	3	1

Meal Total

138cal11P10C6F3fib

Food	Qty		Cal	P	C	F
⠿So Delicious - Unsweetened Plain Coconut Milk Yogurt		grams	81	1	8	5
⠿Huel Plant Based Protein		Scoop	55	10	3	1

Meal Total

142cal11P11C6F3fib

Food	Qty		Cal	P	C	F
⠿So Delicious - Unsweetened Plain Coconut Milk Yogurt		grams	86	1	8	6
⠿Huel Plant Based Protein		Scoop	55	10	3	1

Meal Total

112cal11P8C4F3fib

Food	Qty		Cal	P	C	F
⠿So Delicious - Unsweetened Plain Coconut Milk Yogurt		grams	60	1	6	4
⠿Huel Plant Based Protein		Scoop	55	10	3	1

Meal Total

125cal11P9C5F3fib

Food	Qty		Cal	P	C	F
⠿So Delicious - Unsweetened Plain Coconut Milk Yogurt		grams	72	1	7	5
⠿Huel Plant Based Protein		Scoop	55	10	3	1

Meal Total

113cal1P16C5F4fib

Food	Qty		Cal	P	C	F
⠿So Delicious - Unsweetened Plain Coconut Milk Yogurt		grams	72	1	7	5
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

113cal1P16C5F4fib

Food	Qty		Cal	P	C	F
⠿So Delicious - Unsweetened Plain Coconut Milk Yogurt		grams	72	1	7	5
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1