Stoic Physique — Meal Planner

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‹ Matt Poulton

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1677cal144P129C65F

1701cal127P161C61F

1677cal144P129C65F

1701cal127P161C61F

1677cal144P129C65F

1614cal149P169C38F

1643cal133P172C47F

Meal Total

318cal29P19C14F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	86	13	3	3
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

318cal29P19C14F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	86	13	3	3
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

318cal29P19C14F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	86	13	3	3
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

318cal29P19C14F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	86	13	3	3
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

318cal29P19C14F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	86	13	3	3
⠿Ezekiel Bread	Slices	81	4	15	1

Meal Total

375cal33P27C15F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	130	19	4	4
⠿Blueberries	g	96	1	22	1

Meal Total

375cal33P27C15F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	130	19	4	4
⠿Blueberries	g	96	1	22	1

Meal Total

644cal83P24C24F56fib

Food		Cal	P	C	F
⠿Chicken Breast - Raw - Skinless	oz	258	51	0	6
⠿Mission Foods - Carb Balance Flour Tortillas	serving	204	18	6	12
⠿Black Beans (Canned)	grams	50	3	9	0
⠿Low Fat Shredded Cheese	grams	96	9	1	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

705cal67P62C21F12fib

Food		Cal	P	C	F
⠿93/7 Ground Beef (Raw)	oz	410	58	0	20
⠿Baked Beans	g	107	5	21	0
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

644cal83P24C24F56fib

Food		Cal	P	C	F
⠿Chicken Breast - Raw - Skinless	oz	258	51	0	6
⠿Mission Foods - Carb Balance Flour Tortillas	serving	204	18	6	12
⠿Black Beans (Canned)	grams	50	3	9	0
⠿Low Fat Shredded Cheese	grams	96	9	1	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

705cal67P62C21F12fib

Food		Cal	P	C	F
⠿93/7 Ground Beef (Raw)	oz	410	58	0	20
⠿Baked Beans	g	107	5	21	0
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

644cal83P24C24F56fib

Food		Cal	P	C	F
⠿Chicken Breast - Raw - Skinless	oz	258	51	0	6
⠿Mission Foods - Carb Balance Flour Tortillas	serving	204	18	6	12
⠿Black Beans (Canned)	grams	50	3	9	0
⠿Low Fat Shredded Cheese	grams	96	9	1	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

341cal41P33C5F7fib

Food		Cal	P	C	F
⠿Ezekiel Bread	Slices	161	8	30	1
⠿Chicken Breast - Raw - Skinless	oz	162	32	0	4
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

341cal41P33C5F7fib

Food		Cal	P	C	F
⠿Ezekiel Bread	Slices	161	8	30	1
⠿Chicken Breast - Raw - Skinless	oz	162	32	0	4
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

282cal6P33C14F0fib

Food	Qty		Cal	P	C	F
⠿Peanut M&M's (Fun Size Pack)		Pack	278	6	33	14

Meal Total

282cal6P33C14F0fib

Food	Qty		Cal	P	C	F
⠿Peanut M&M's (Fun Size Pack)		Pack	278	6	33	14

Meal Total

282cal6P33C14F0fib

Food	Qty		Cal	P	C	F
⠿Peanut M&M's (Fun Size Pack)		Pack	278	6	33	14

Meal Total

282cal6P33C14F0fib

Food	Qty		Cal	P	C	F
⠿Peanut M&M's (Fun Size Pack)		Pack	278	6	33	14

Meal Total

282cal6P33C14F0fib

Food	Qty		Cal	P	C	F
⠿Peanut M&M's (Fun Size Pack)		Pack	278	6	33	14

Meal Total

112cal1P27C0F1fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	115	1	27	0

Meal Total

112cal1P27C0F1fib

Food	Qty		Cal	P	C	F
⠿Grapes		g	115	1	27	0

Meal Total

224cal5P24C12F4fib

Food	Qty		Cal	P	C	F
⠿Lara Bar		bar	224	5	24	12

Meal Total

224cal5P24C12F4fib

Food	Qty		Cal	P	C	F
⠿Lara Bar		bar	224	5	24	12

Meal Total

224cal5P24C12F4fib

Food	Qty		Cal	P	C	F
⠿Lara Bar		bar	224	5	24	12

Meal Total

224cal5P24C12F4fib

Food	Qty		Cal	P	C	F
⠿Lara Bar		bar	224	5	24	12

Meal Total

224cal5P24C12F4fib

Food	Qty		Cal	P	C	F
⠿Lara Bar		bar	224	5	24	12

Meal Total

698cal70P64C18F14fib

Food		Cal	P	C	F
⠿Sirloin Steak (Raw)	oz	330	60	0	10
⠿Potatoes (Uncooked)	g	219	6	48	0
⠿Butter, Salted	g	73	0	0	8
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0

Meal Total

727cal54P67C27F12fib

Food		Cal	P	C	F
⠿Salmon - (Raw)	oz	334	34	0	22
⠿Pasta (Cooked)(gm)	grams	236	9	47	2
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Shredded Parmesan Cheese	grams	51	6	0	3
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

209cal21P29C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

172cal20P23C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

209cal21P29C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

172cal20P23C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

209cal21P29C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

88cal4P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Canned Beets		can	88	4	18	0

Meal Total

88cal4P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Canned Beets		can	88	4	18	0