Stoic Physique — Meal Planner

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‹ Jeremy Durgan

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2146cal185P212C62F

2100cal169P221C60F

2485cal195P271C69F

2424cal195P258C68F

2127cal190P191C67F

2372cal220P202C76F

2318cal211P193C78F

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

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

389cal29P48C9F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Oatmeal (Dry)	grams	155	5	27	3
⠿Brown Sugar	tsp	18	0	5	0

Meal Total

357cal28P41C9F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Oatmeal (Dry)	grams	155	5	27	3
⠿Brown Sugar	tsp	18	0	5	0

Meal Total

544cal36P64C16F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Oatmeal (Dry)	grams	195	6	34	4
⠿Brown Sugar	tsp	54	0	14	0

Meal Total

479cal36P50C15F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Oatmeal (Dry)	grams	195	6	34	4
⠿Brown Sugar	tsp	18	0	5	0

Meal Total

426cal34P41C14F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Oatmeal (Dry)	grams	155	5	27	3
⠿Brown Sugar	tsp	18	0	5	0

Meal Total

319cal32P14C15F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Turkey Bacon	slice	96	6	0	8
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1

Meal Total

424cal38P14C24F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Kerrygold Butter	grams	35	0	0	4
⠿Turkey Bacon	slice	96	6	0	8
⠿Dave's Killer Bread - Thin Sliced	slice	69	3	12	1

Meal Total

201cal12P9C13F8fib

Food	Qty		Cal	P	C	F
⠿Iq Bar		bar	201	12	9	13

Meal Total

201cal12P9C13F8fib

Food	Qty		Cal	P	C	F
⠿Iq Bar		bar	201	12	9	13

Meal Total

245cal13P19C13F10fib

Food	Qty		Cal	P	C	F
⠿Iq Bar		bar	201	12	9	13
⠿Kiwi (Single)		medium (~76 g)	47	1	10	0

Meal Total

245cal13P19C13F10fib

Food	Qty		Cal	P	C	F
⠿Iq Bar		bar	201	12	9	13
⠿Kiwi (Single)		medium (~76 g)	47	1	10	0

Meal Total

201cal12P9C13F8fib

Food	Qty		Cal	P	C	F
⠿Iq Bar		bar	201	12	9	13

Meal Total

228cal22P17C8F2fib

Food	Qty		Cal	P	C	F
⠿Siggi's Yogurt - Whole Milk		Grams	198	22	10	8
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

219cal17P22C7F3fib

Food	Qty		Cal	P	C	F
⠿Siggi's Yogurt - Whole Milk		Grams	148	17	7	6
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

830cal58P100C22F16fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
🍽 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

857cal51P116C21F17fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿White Rice (Cooked)	grams	221	4	51	0
⠿Grilled Chicken (Oz)	oz	205	40	0	5
🍽 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

942cal60P126C22F19fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
🍽 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

934cal60P124C22F18fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	50	3	10	0
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
🍽 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

870cal59P109C22F17fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
🍽 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

410cal43P46C6F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Watermelon	g	85	2	19	0

Meal Total

410cal43P46C6F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0
⠿Watermelon	g	85	2	19	0

Meal Total

114cal7P8C6F2fib

Food	Qty		Cal	P	C	F
⠿Egg - Large (Hard Boiled)		egg	75	6	1	5
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

114cal7P8C6F2fib

Food	Qty		Cal	P	C	F
⠿Egg - Large (Hard Boiled)		egg	75	6	1	5
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

142cal7P15C6F3fib

Food	Qty		Cal	P	C	F
⠿Egg - Large (Hard Boiled)		egg	75	6	1	5
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

154cal7P18C6F4fib

Food	Qty		Cal	P	C	F
⠿Egg - Large (Hard Boiled)		egg	75	6	1	5
⠿Fresh/Frozen Mixed Berries		grams	80	1	17	1

Meal Total

130cal7P12C6F2fib

Food	Qty		Cal	P	C	F
⠿Egg - Large (Hard Boiled)		egg	75	6	1	5
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

214cal20P2C14F0fib

Food	Qty		Cal	P	C	F
⠿Kirkland Signature - Grass-fed Beef Sticks		Beef Stick	214	20	2	14

Meal Total

107cal10P1C7F0fib

Food	Qty		Cal	P	C	F
⠿Kirkland Signature - Grass-fed Beef Sticks		Beef Stick	107	10	1	7

Meal Total

328cal64P0C8F0fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	328	64	0	8

Meal Total

287cal56P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	287	56	0	7

Meal Total

328cal64P0C8F0fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	328	64	0	8

Meal Total

328cal64P0C8F0fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	328	64	0	8

Meal Total

328cal64P0C8F0fib

Food	Qty		Cal	P	C	F
⠿Grilled Chicken (Oz)		oz	328	64	0	8

Meal Total

933cal99P69C29F10fib

Food		Cal	P	C	F
🍽 Beef Stir Fry
⠿Onion	medium (~110 g)	35	1	8	0
⠿Bell Pepper, Green	medium (~119 g)	42	2	8	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Tomato	medium (~123 g)	40	2	7	1
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Fillet Mignon - Cooked	oz	336	48	0	16
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

1002cal100P83C30F11fib

Food		Cal	P	C	F
🍽 Beef Stir Fry
⠿Onion	medium (~110 g)	35	1	8	0
⠿Bell Pepper, Green	medium (~119 g)	42	2	8	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Tomato	medium (~123 g)	40	2	7	1
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Fillet Mignon - Cooked	oz	336	48	0	16
⠿White Rice (Cooked)	grams	252	4	58	0

Meal Total

172cal14P20C4F1fib

Food	Qty		Cal	P	C	F
⠿No Bake Chocolate PB Protein Balls (Recipe)		serving	166	14	20	4

Meal Total

172cal14P20C4F1fib

Food	Qty		Cal	P	C	F
⠿No Bake Chocolate PB Protein Balls (Recipe)		serving	166	14	20	4

Meal Total

172cal14P20C4F1fib

Food	Qty		Cal	P	C	F
⠿No Bake Chocolate PB Protein Balls (Recipe)		serving	166	14	20	4

Meal Total

172cal14P20C4F1fib

Food	Qty		Cal	P	C	F
⠿No Bake Chocolate PB Protein Balls (Recipe)		serving	166	14	20	4

Meal Total

172cal14P20C4F1fib

Food	Qty		Cal	P	C	F
⠿No Bake Chocolate PB Protein Balls (Recipe)		serving	166	14	20	4

Meal Total

156cal3P27C4F2fib

Food	Qty		Cal	P	C	F
⠿Mom's Best Cereal - Crispy Cocoa Rice		Grams	121	1	26	1
⠿Almond Milk, Unsweetened		fl oz	35	1	1	3

Meal Total

156cal3P27C4F2fib

Food	Qty		Cal	P	C	F
⠿Mom's Best Cereal - Crispy Cocoa Rice		Grams	121	1	26	1
⠿Almond Milk, Unsweetened		fl oz	35	1	1	3