Stoic Physique — Meal Planner

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‹ Jeff Scott

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2526cal193P317C54F

2501cal191P315C53F

2519cal190P325C51F

2505cal192P315C53F

2306cal188P276C50F

2446cal199P291C54F

2503cal225P250C67F

Meal Total

262cal4P57C2F8fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	112	1	24	1
⠿Rice Cakes (Your Choice Flavor)		Rice cake	147	2	33	1

Meal Total

249cal3P57C1F3fib

Food	Qty		Cal	P	C	F
⠿Jam		g	97	0	24	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	147	2	33	1

Meal Total

293cal3P68C1F4fib

Food	Qty		Cal	P	C	F
⠿Jam		g	97	0	24	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	196	3	44	1

Meal Total

262cal4P57C2F8fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	112	1	24	1
⠿Rice Cakes (Your Choice Flavor)		Rice cake	147	2	33	1

Meal Total

293cal3P68C1F4fib

Food	Qty		Cal	P	C	F
⠿Jam		g	97	0	24	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	196	3	44	1

Meal Total

353cal9P50C13F4fib

Food	Qty		Cal	P	C	F
⠿Peanut Butter		grams	153	6	6	12
⠿Rice Cakes (Your Choice Flavor)		Rice cake	196	3	44	1

Meal Total

248cal7P28C12F2fib

Food	Qty		Cal	P	C	F
⠿Peanut Butter		grams	153	6	6	12
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

342cal27P45C6F7fib

Food		Cal	P	C	F
🍽 Fruit Smoothie
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

342cal27P45C6F7fib

Food		Cal	P	C	F
🍽 Fruit Smoothie
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

342cal27P45C6F7fib

Food		Cal	P	C	F
🍽 Fruit Smoothie
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

342cal27P45C6F7fib

Food		Cal	P	C	F
🍽 Fruit Smoothie
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

342cal27P45C6F7fib

Food		Cal	P	C	F
🍽 Fruit Smoothie
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

298cal28P42C2F13fib

Food		Cal	P	C	F
🍽 Fruit Smoothie
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Baby Spinach	grams	16	2	2	0
⠿Fresh/Frozen Mango	grams	64	1	15	0
⠿Blueberries	g	64	1	15	0
⠿Strawberries	g	36	1	8	0

Meal Total

298cal28P42C2F13fib

Food		Cal	P	C	F
🍽 Fruit Smoothie
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Baby Spinach	grams	16	2	2	0
⠿Fresh/Frozen Mango	grams	64	1	15	0
⠿Blueberries	g	64	1	15	0
⠿Strawberries	g	36	1	8	0

Meal Total

582cal82P41C10F17fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	354	70	0	8
⠿Tomato (Slices)	Slice (~20gm)	19	1	4	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	6	0	1	0
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	162	8	28	2

Meal Total

582cal82P41C10F17fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	354	70	0	8
⠿Tomato (Slices)	Slice (~20gm)	19	1	4	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	6	0	1	0
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	162	8	28	2

Meal Total

582cal82P41C10F17fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	354	70	0	8
⠿Tomato (Slices)	Slice (~20gm)	19	1	4	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	6	0	1	0
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	162	8	28	2

Meal Total

582cal82P41C10F17fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	354	70	0	8
⠿Tomato (Slices)	Slice (~20gm)	19	1	4	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	6	0	1	0
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	162	8	28	2

Meal Total

582cal82P41C10F17fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	354	70	0	8
⠿Tomato (Slices)	Slice (~20gm)	19	1	4	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	6	0	1	0
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	162	8	28	2

Meal Total

554cal59P66C6F8fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

599cal68P66C7F8fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Chicken Breast (Cooked)(OZ)	oz	309	62	0	7
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

227cal17P33C3F5fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	115	16	9	2
⠿Fresh/Frozen Mixed Berries		grams	112	1	24	1

Meal Total

227cal17P33C3F5fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	115	16	9	2
⠿Fresh/Frozen Mixed Berries		grams	112	1	24	1

Meal Total

227cal17P33C3F5fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	115	16	9	2
⠿Fresh/Frozen Mixed Berries		grams	112	1	24	1

Meal Total

218cal17P33C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	115	16	9	2
⠿Tangerine		medium (~109 g)	107	1	24	1

Meal Total

118cal16P9C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	115	16	9	2

Meal Total

227cal17P33C3F5fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	115	16	9	2
⠿Fresh/Frozen Mixed Berries		grams	112	1	24	1

Meal Total

244cal20P14C12F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	115	16	9	2
⠿Almonds		g	124	4	4	10

Meal Total

749cal53P105C13F15fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	90	5	18	0
⠿White Rice (Cooked)	grams	377	6	87	1
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

737cal52P103C13F14fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
⠿White Rice (Cooked)	grams	377	6	87	1
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

737cal52P103C13F14fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
⠿White Rice (Cooked)	grams	377	6	87	1
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

737cal52P103C13F14fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
⠿White Rice (Cooked)	grams	377	6	87	1
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

749cal53P105C13F15fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	90	5	18	0
⠿White Rice (Cooked)	grams	377	6	87	1
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

670cal64P72C14F15fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Sweet Potato (cooked)(Gm)	g	262	5	60	0
⠿Salmon (Cooked)	oz	350	56	0	14

Meal Total

770cal80P72C18F15fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Sweet Potato (cooked)(Gm)	g	262	5	60	0
⠿Salmon (Cooked)	oz	450	72	0	18

Meal Total

364cal10P36C20F4fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	248	9	9	20
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

364cal10P36C20F4fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	248	9	9	20
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

338cal9P35C18F4fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	217	7	8	18
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

364cal10P36C20F4fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	248	9	9	20
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

222cal7P8C18F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	217	7	8	18

Meal Total

344cal22P28C16F3fib

Food		Cal	P	C	F
⠿Almonds	g	186	6	7	15
⠿Oikos - Triple 0 Greek Yogurt	container	88	15	7	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

344cal22P28C16F3fib

Food		Cal	P	C	F
⠿Almonds	g	186	6	7	15
⠿Oikos - Triple 0 Greek Yogurt	container	88	15	7	0
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1