Stoic Physique — Meal Planner

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‹ Ethan Luman

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2160cal196P218C56F

2325cal201P243C61F

1902cal188P202C38F

2278cal202P237C58F

2504cal247P226C68F

2201cal205P226C53F

2189cal216P194C61F

Meal Total

112cal1P27C0F3fib

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

Meal Total

164cal2P39C0F3fib

Food		Cal	P	C
⠿Banana, Single	medium (~118 g)	116	1	27
⠿Honey	g	50	0	12
⠿Brewed Coffee	cup	2	0	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

333cal38P43C1F4fib

Food		Cal	P	C	F
🍽 Smoothie
⠿Skim Milk	ml	71	9	9	0
⠿Clean Simple Eats Protein	scoop	108	20	7	0
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Strawberries	g	36	1	8	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0

Meal Total

427cal40P51C7F8fib

Food		Cal	P	C	F
🍽 Smoothie
⠿Skim Milk	ml	71	9	9	0
⠿Clean Simple Eats Protein	scoop	108	20	7	0
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Strawberries	g	36	1	8	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0
⠿Chia Seeds (Tbsp)	tbsp	94	2	8	6

Meal Total

427cal40P51C7F8fib

Food		Cal	P	C	F
🍽 Smoothie
⠿Skim Milk	ml	71	9	9	0
⠿Clean Simple Eats Protein	scoop	108	20	7	0
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Strawberries	g	36	1	8	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0
⠿Chia Seeds (Tbsp)	tbsp	94	2	8	6

Meal Total

427cal40P51C7F8fib

Food		Cal	P	C	F
🍽 Smoothie
⠿Skim Milk	ml	71	9	9	0
⠿Clean Simple Eats Protein	scoop	108	20	7	0
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Strawberries	g	36	1	8	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0
⠿Chia Seeds (Tbsp)	tbsp	94	2	8	6

Meal Total

387cal44P46C3F4fib

Food		Cal	P	C	F
🍽 Smoothie
⠿Skim Milk	ml	71	9	9	0
⠿Clean Simple Eats Protein	scoop	108	20	7	0
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Strawberries	g	36	1	8	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	45	6	5	0
⠿Pbfit (Dry)	grams	66	8	5	2

Meal Total

387cal44P46C3F4fib

Food		Cal	P	C	F
🍽 Smoothie
⠿Skim Milk	ml	71	9	9	0
⠿Clean Simple Eats Protein	scoop	108	20	7	0
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Strawberries	g	36	1	8	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	45	6	5	0
⠿Pbfit (Dry)	grams	66	8	5	2

Meal Total

333cal38P43C1F4fib

Food		Cal	P	C	F
🍽 Smoothie
⠿Skim Milk	ml	71	9	9	0
⠿Clean Simple Eats Protein	scoop	108	20	7	0
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Strawberries	g	36	1	8	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0

Meal Total

261cal23P31C5F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0
⠿Granola		grams	118	3	16	5

Meal Total

236cal22P28C4F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0
⠿Granola		grams	95	2	13	4

Meal Total

140cal20P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0

Meal Total

236cal22P28C4F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0
⠿Granola		grams	95	2	13	4

Meal Total

139cal20P8C3F1fib

Food	Qty		Cal	P	C	F
⠿Chobani - 20g Protein (Greek Yogurt)		cup	139	20	8	3

Meal Total

140cal20P15C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	140	20	15	0

Meal Total

139cal20P8C3F1fib

Food	Qty		Cal	P	C	F
⠿Chobani - 20g Protein (Greek Yogurt)		cup	139	20	8	3

Meal Total

613cal52P54C21F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - buffalo mac and cheese		serving	613	52	54	21

Meal Total

656cal46P73C20F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Skinny Chicken Fettuccine		serving	656	46	73	20

Meal Total

429cal45P51C5F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Chicken & Rice		serving	429	45	51	5

Meal Total

661cal59P59C21F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Chicken Piccata		serving	661	59	59	21

Meal Total

661cal59P59C21F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Chicken Piccata		serving	661	59	59	21

Meal Total

613cal53P53C21F7fib

Food		Cal	P	C	F
🍽 Grilled Chicken Guac Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿365 - Guacamole Single Serve (57Gm)	cup	100	1	6	8
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	68	0	2	7
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

656cal70P31C28F35fib

Food		Cal	P	C	F
⠿G Hughes - Sugar Free BBQ Sauce	grams	11	0	3	0
🍽 Ground Beef Bbq Wrap
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

161cal21P17C1F2fib

Food	Qty		Cal	P	C	F
⠿Clean Simple Eats Protein		scoop	108	20	7	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

177cal21P21C1F3fib

Food	Qty		Cal	P	C	F
⠿Clean Simple Eats Protein		scoop	108	20	7	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

177cal21P21C1F3fib

Food	Qty		Cal	P	C	F
⠿Clean Simple Eats Protein		scoop	108	20	7	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

161cal21P17C1F2fib

Food	Qty		Cal	P	C	F
⠿Clean Simple Eats Protein		scoop	108	20	7	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

108cal20P7C0F0fib

Food	Qty		Cal	P	C	F
⠿Clean Simple Eats Protein		scoop	108	20	7	0

Meal Total

177cal21P21C1F3fib

Food	Qty		Cal	P	C	F
⠿Clean Simple Eats Protein		scoop	108	20	7	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

177cal21P21C1F3fib

Food	Qty		Cal	P	C	F
⠿Clean Simple Eats Protein		scoop	108	20	7	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

680cal61P46C28F4fib

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

Meal Total

729cal62P64C25F19fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	72	0	0	8
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Beer	can/bottle	180	6	39	0

Meal Total

681cal59P55C25F12fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	72	0	0	8
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0

Meal Total

934cal95P53C38F8fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	267	46	0	9
🍽 Steak Hummus Bowl
⠿Fillet Mignon - Cooked	oz	294	42	0	14
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Sabra Classic Hummus	grams	123	3	8	9
⠿Baby Spinach	grams	10	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

721cal59P65C25F13fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	72	0	0	8
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0

Meal Total

721cal59P65C25F13fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	72	0	0	8
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0

Meal Total

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3

Meal Total

665cal70P31C29F35fib

Food		Cal	P	C	F
⠿G Hughes - Sugar Free BBQ Sauce	grams	11	0	3	0
🍽 Ground Beef Bbq Wrap
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Olive Oil	g	9	0	0	1

Meal Total

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3

Meal Total

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3