Stoic Physique — Meal Planner

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‹ Ryan Holdeman

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2032cal166P216C56F

1994cal167P201C58F

1796cal163P160C56F

2443cal177P265C75F

2299cal169P237C75F

Meal Total

320cal27P17C16F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Butter, Unsalted	g	37	0	0	4
⠿Avocado	medium (~150 g edible)	66	1	3	6
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1

Meal Total

320cal27P17C16F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Butter, Unsalted	g	37	0	0	4
⠿Avocado	medium (~150 g edible)	66	1	3	6
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1

Meal Total

320cal27P17C16F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Butter, Unsalted	g	37	0	0	4
⠿Avocado	medium (~150 g edible)	66	1	3	6
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1

Meal Total

320cal27P17C16F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Butter, Unsalted	g	37	0	0	4
⠿Avocado	medium (~150 g edible)	66	1	3	6
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1

Meal Total

320cal27P17C16F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Butter, Unsalted	g	37	0	0	4
⠿Avocado	medium (~150 g edible)	66	1	3	6
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1

Meal Total

552cal29P73C16F9fib

Food		Cal	P	C	F
⠿365 - Protein Pancake & WafflE Mix	grams (dry mix)	290	22	46	2
⠿Mrs. Butterworth's Sugar Free Pancake Syrup	grams	32	0	8	0
⠿Turkey Bacon	slice	96	6	0	8
⠿Butter, Unsalted	g	45	0	0	5
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

435cal23P52C15F6fib

Food		Cal	P	C	F
⠿365 - Protein Pancake & WafflE Mix	grams (dry mix)	218	17	35	2
⠿Mrs. Butterworth's Sugar Free Pancake Syrup	grams	32	0	8	0
⠿Turkey Bacon	slice	96	6	0	8
⠿Butter, Unsalted	g	45	0	0	5
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

69cal1P14C1F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

69cal1P14C1F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

69cal1P14C1F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

69cal1P14C1F3fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

91cal1P15C3F0fib

Food	Qty		Cal	P	C	F
⠿Drizzilicious- Rice Cakes		bag	91	1	15	3

Meal Total

91cal1P15C3F0fib

Food	Qty		Cal	P	C	F
⠿Drizzilicious- Rice Cakes		bag	91	1	15	3

Meal Total

514cal42P64C10F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿White Rice (Cooked)	grams	227	4	52	0

Meal Total

514cal42P64C10F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿White Rice (Cooked)	grams	227	4	52	0

Meal Total

514cal42P64C10F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿White Rice (Cooked)	grams	227	4	52	0

Meal Total

514cal42P64C10F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿White Rice (Cooked)	grams	227	4	52	0

Meal Total

414cal40P41C10F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

885cal66P90C29F7fib

Food		Cal	P	C	F
🍽 Salmon Power Bowl
⠿Olive Oil	g	72	0	0	8
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Sesame Seeds	g	34	1	1	3
⠿Poppy Seed	grams	26	1	1	2
⠿Spinach (Gm)	g	17	2	2	0
⠿Chickpeas (Canned)(Drained)	g	114	6	18	2
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Orzo (Cooked)	grams	193	7	39	1
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

804cal63P75C28F7fib

Food		Cal	P	C	F
🍽 Salmon Power Bowl
⠿Olive Oil	g	72	0	0	8
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Sesame Seeds	g	34	1	1	3
⠿Poppy Seed	grams	26	1	1	2
⠿Spinach (Gm)	g	17	2	2	0
⠿Chickpeas (Canned)(Drained)	g	72	4	11	1
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Orzo (Cooked)	grams	154	6	31	1
⠿White Rice (Cooked)	grams	126	2	29	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

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

163cal17P17C3F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Granola		grams	71	2	10	3

Meal Total

163cal17P17C3F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Granola		grams	71	2	10	3

Meal Total

561cal52P59C13F7fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	250	40	0	10
⠿Pasta (Cooked)(gm)	grams	260	10	51	2
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1

Meal Total

561cal52P59C13F7fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	250	40	0	10
⠿Pasta (Cooked)(gm)	grams	260	10	51	2
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1

Meal Total

561cal52P59C13F7fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	250	40	0	10
⠿Pasta (Cooked)(gm)	grams	260	10	51	2
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1

Meal Total

611cal60P59C15F7fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Pasta (Cooked)(gm)	grams	260	10	51	2
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1

Meal Total

582cal59P55C14F6fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Pasta (Cooked)(gm)	grams	236	9	47	2
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1

Meal Total

595cal44P62C19F8fib

Food		Cal	P	C	F
⠿Sirloin Steak (Raw)	oz	198	36	0	6
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	274	8	60	0
⠿Olive Oil	g	117	0	0	13
⠿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

649cal45P70C21F9fib

Food		Cal	P	C	F
⠿Sirloin Steak (Raw)	oz	198	36	0	6
🍽 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

215cal5P42C3F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1
⠿Quaker Maple Brown Sugar Oatmeal (Packet)		packet	162	4	32	2

Meal Total

215cal5P42C3F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1
⠿Quaker Maple Brown Sugar Oatmeal (Packet)		packet	162	4	32	2

Meal Total

215cal5P42C3F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1
⠿Quaker Maple Brown Sugar Oatmeal (Packet)		packet	162	4	32	2

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

88cal15P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0

Meal Total

157cal20P8C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Salsa		grams	16	1	3	0

Meal Total

157cal20P8C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Salsa		grams	16	1	3	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Drinking Water		cups	0	0	0	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Drinking Water		cups	0	0	0	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Drinking Water		cups	0	0	0	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Drinking Water		cups	0	0	0	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Drinking Water		cups	0	0	0	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Drinking Water		cups	0	0	0	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Drinking Water		cups	0	0	0	0

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

180cal2P25C8F0fib

Food	Qty		Cal	P	C	F
⠿Siete Sea Salt Tortilla Chips		grams	158	1	21	8
⠿Salsa		grams	16	1	3	0

Meal Total

180cal2P25C8F0fib

Food	Qty		Cal	P	C	F
⠿Siete Sea Salt Tortilla Chips		grams	158	1	21	8
⠿Salsa		grams	16	1	3	0