Stoic Physique — Meal Planner

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‹ Gerald Thomas

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2016cal161P190C68F

2358cal168P291C58F

1998cal158P220C54F

1992cal148P224C56F

2142cal161P235C62F

2013cal169P215C53F

Meal Total

280cal21P31C8F1fib

Food		Cal	P	C	F
⠿Cheerios Protein Cereal	gm (dry)	167	9	26	3
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Wegmans - Sweet Apple Chicken Sausage	link	87	11	4	3

Meal Total

280cal21P31C8F1fib

Food		Cal	P	C	F
⠿Cheerios Protein Cereal	gm (dry)	167	9	26	3
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Wegmans - Sweet Apple Chicken Sausage	link	87	11	4	3

Meal Total

330cal23P37C10F1fib

Food		Cal	P	C	F
⠿Cheerios Protein Cereal	gm (dry)	210	11	32	4
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Wegmans - Sweet Apple Chicken Sausage	link	87	11	4	3

Meal Total

280cal21P31C8F1fib

Food		Cal	P	C	F
⠿Cheerios Protein Cereal	gm (dry)	167	9	26	3
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Wegmans - Sweet Apple Chicken Sausage	link	87	11	4	3

Meal Total

316cal13P39C12F8fib

Food	Qty		Cal	P	C	F
⠿Kodiak Power Waffles		wafﬂes	243	12	24	11
⠿Strawberries		g	72	1	15	1

Meal Total

316cal18P25C16F4fib

Food	Qty		Cal	P	C	F
⠿Kodiak Power Waffles		wafﬂes	243	12	24	11
⠿Egg (Large)		egg	75	6	1	5

Meal Total

324cal25P29C12F6fib

Food		Cal	P	C	F
⠿Kodiak Power Waffles	wafﬂes	122	6	12	6
⠿Strawberries	g	72	1	15	1
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	48	11	1	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

65cal10P4C1F0fib

Food	Qty		Cal	P	C	F
⠿Oikos Pro - Yogurt Shot		bottle	65	10	4	1

Meal Total

65cal10P4C1F0fib

Food	Qty		Cal	P	C	F
⠿Oikos Pro - Yogurt Shot		bottle	65	10	4	1

Meal Total

212cal20P15C8F3fib

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

Meal Total

556cal58P45C16F9fib

Food		Cal	P	C	F
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

556cal58P45C16F9fib

Food		Cal	P	C	F
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

652cal62P65C16F12fib

Food		Cal	P	C	F
⠿Pasta (Cooked)(gm)	grams	236	9	47	2
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

556cal58P45C16F9fib

Food		Cal	P	C	F
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

556cal58P45C16F9fib

Food		Cal	P	C	F
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

574cal54P58C14F8fib

Food		Cal	P	C	F
⠿Pasta (Cooked)(gm)	grams	236	9	47	2
⠿Tomato Pasta Sauce (Red)	grams	28	1	5	1
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

527cal57P41C15F7fib

Food		Cal	P	C	F
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Tomato Pasta Sauce (Red)	grams	23	1	4	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

104cal2P24C0F0fib

Food	Qty		Cal	P	C	F
⠿Pineapple - Frozen/Fresh		grams	104	2	24	0

Meal Total

104cal2P24C0F0fib

Food	Qty		Cal	P	C	F
⠿Pineapple - Frozen/Fresh		grams	104	2	24	0

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

112cal1P27C0F3fib

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

Meal Total

768cal58P53C36F4fib

Food		Cal	P	C	F
⠿Veetee - Thai Jasmine Rice	package	214	4	45	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Chicken Thigh - (Cooked) - Skin On - Bone Out	oz	514	52	0	34

Meal Total

768cal58P53C36F4fib

Food		Cal	P	C	F
⠿Veetee - Thai Jasmine Rice	package	214	4	45	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Chicken Thigh - (Cooked) - Skin On - Bone Out	oz	514	52	0	34

Meal Total

959cal60P128C23F6fib

Food		Cal	P	C	F
⠿Veetee - Thai Jasmine Rice	package	428	8	90	4
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿93/7 - Lean Ground Turkey (Cooked)	oz	364	49	0	19
⠿Wegmans - Organic Teriyaki Sauce	grams	104	0	26	0

Meal Total

745cal56P83C21F6fib

Food		Cal	P	C	F
⠿Veetee - Thai Jasmine Rice	package	214	4	45	2
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿93/7 - Lean Ground Turkey (Cooked)	oz	364	49	0	19
⠿Wegmans - Organic Teriyaki Sauce	grams	104	0	26	0

Meal Total

725cal55P79C21F4fib

Food		Cal	P	C	F
⠿Veetee - Thai Jasmine Rice	package	214	4	45	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿93/7 - Lean Ground Turkey (Cooked)	oz	364	49	0	19
⠿Wegmans - Organic Teriyaki Sauce	grams	104	0	26	0

Meal Total

953cal67P115C25F6fib

Food		Cal	P	C	F
⠿Veetee - Thai Jasmine Rice	package	428	8	90	4
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿93/7 - Lean Ground Turkey (Cooked)	oz	416	56	0	21
⠿Wegmans - Organic Teriyaki Sauce	grams	52	0	13	0

Meal Total

793cal59P110C13F12fib

Food		Cal	P	C	F
⠿Veetee - Thai Jasmine Rice	package	214	4	45	2
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Sirloin Steak - Cooked	oz	243	41	0	9
⠿Pasta (Cooked)(gm)	grams	236	9	47	2
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1

Meal Total

96cal2P22C0F2fib

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

Meal Total

96cal2P22C0F2fib

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

Meal Total

93cal2P19C1F5fib

Food	Qty		Cal	P	C	F
⠿Strawberries		g	91	2	19	1

Meal Total

93cal2P19C1F5fib

Food	Qty		Cal	P	C	F
⠿Strawberries		g	91	2	19	1

Meal Total

218cal11P30C6F1fib

Food	Qty		Cal	P	C	F
⠿Almond Milk, Unsweetened		fl oz	26	1	1	2
⠿Cheerios Protein Cereal		gm (dry)	188	10	29	4

Meal Total

234cal12P33C6F1fib

Food	Qty		Cal	P	C	F
⠿Almond Milk, Unsweetened		fl oz	26	1	1	2
⠿Cheerios Protein Cereal		gm (dry)	210	11	32	4

Meal Total

157cal8P20C5F1fib

Food	Qty		Cal	P	C	F
⠿Almond Milk, Unsweetened		fl oz	26	1	1	2
⠿Cheerios Protein Cereal		gm (dry)	126	7	20	2