Stoic Physique — Meal Planner

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‹ Joe Moua

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2199cal182P199C75F

2629cal194P263C89F

2638cal188P287C82F

2656cal211P246C92F

2425cal190P234C81F

2297cal181P220C77F

2184cal183P183C80F

Meal Total

164cal1P31C4F16fib

Food		Cal	P	C	F
⠿Dates (Single)	date	89	1	21	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Coffee Creamer	tablespoons	76	0	10	4

Meal Total

714cal42P78C26F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Sourdough Bread	slice (40gm)	327	12	63	3
⠿Mild Chimichurri Salsa	grams	20	0	2	1
⠿Butter, Unsalted	g	59	0	0	7
⠿Brewed Coffee	cup	2	0	0	0
⠿Coffee Creamer	tablespoons	76	0	10	4

Meal Total

164cal1P31C4F16fib

Food		Cal	P	C	F
⠿Dates (Single)	date	89	1	21	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Coffee Creamer	tablespoons	76	0	10	4

Meal Total

164cal1P31C4F16fib

Food		Cal	P	C	F
⠿Dates (Single)	date	89	1	21	0
⠿Brewed Coffee	cup	2	0	0	0
⠿Coffee Creamer	tablespoons	76	0	10	4

Meal Total

723cal42P78C27F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	72	17	2	0
⠿Sourdough Bread	slice (40gm)	327	12	63	3
⠿Mild Chimichurri Salsa	grams	20	0	2	1
⠿Butter, Unsalted	g	73	0	0	8
⠿Brewed Coffee	cup	2	0	0	0
⠿Coffee Creamer	tablespoons	76	0	10	4

Meal Total

416cal35P15C24F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	96	22	2	0
⠿Mild Chimichurri Salsa	grams	20	0	2	1
⠿Butter, Unsalted	g	73	0	0	8
⠿Brewed Coffee	cup	2	0	0	0
⠿Coffee Creamer	tablespoons	76	0	10	4

Meal Total

407cal35P15C23F0fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	96	22	2	0
⠿Mild Chimichurri Salsa	grams	20	0	2	1
⠿Butter, Unsalted	g	59	0	0	7
⠿Brewed Coffee	cup	2	0	0	0
⠿Coffee Creamer	tablespoons	76	0	10	4

Meal Total

654cal43P53C30F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	72	17	2	0
⠿Mild Chimichurri Salsa	grams	25	0	3	2
⠿Butter, Unsalted	g	73	0	0	8
⠿Pretzels	grams	148	3	26	4
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

620cal44P48C28F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	72	17	2	0
⠿Mild Chimichurri Salsa	grams	30	0	3	2
⠿Butter, Unsalted	g	73	0	0	8
⠿Sourdough Bread	slice (40gm)	218	8	42	2

Meal Total

631cal39P67C23F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	60	14	1	0
⠿Mild Chimichurri Salsa	grams	20	0	2	1
⠿Butter, Unsalted	g	73	0	0	8
⠿Sourdough Bread	slice (40gm)	327	12	63	3

Meal Total

193cal17P29C1F4fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	80	1	17	1

Meal Total

217cal20P32C1F4fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	134	19	14	0
⠿Fresh/Frozen Mixed Berries		grams	80	1	17	1

Meal Total

177cal15P27C1F4fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	95	14	10	0
⠿Fresh/Frozen Mixed Berries		grams	80	1	17	1

Meal Total

193cal17P29C1F4fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	80	1	17	1

Meal Total

165cal14P25C1F3fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	95	14	10	0
⠿Fresh/Frozen Mixed Berries		grams	71	1	15	1

Meal Total

169cal17P23C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	50	1	11	1

Meal Total

177cal15P27C1F4fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	95	14	10	0
⠿Fresh/Frozen Mixed Berries		grams	80	1	17	1

Meal Total

539cal55P37C19F6fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

569cal58P37C21F6fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Low Fat Shredded Cheese	grams	96	9	1	6
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

553cal57P34C21F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Low Fat Shredded Cheese	grams	96	9	1	6
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Mixed Vegetables (Your Choice)	grams	44	2	9	0

Meal Total

569cal58P37C21F6fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Low Fat Shredded Cheese	grams	96	9	1	6
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

493cal48P37C17F6fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

569cal61P34C21F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Low Fat Shredded Cheese	grams	64	6	1	4
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Mixed Vegetables (Your Choice)	grams	44	2	9	0

Meal Total

586cal63P34C22F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Mixed Vegetables (Your Choice)	grams	44	2	9	0

Meal Total

198cal20P16C6F1fib

Food	Qty		Cal	P	C	F
⠿Pure Protein Bar		Bar	198	20	16	6

Meal Total

133cal2P29C1F5fib

Food	Qty		Cal	P	C	F
⠿Blueberries		g	128	2	29	1

Meal Total

161cal2P36C1F6fib

Food	Qty		Cal	P	C	F
⠿Blueberries		g	160	2	36	1

Meal Total

198cal20P16C6F1fib

Food	Qty		Cal	P	C	F
⠿Pure Protein Bar		Bar	198	20	16	6

Meal Total

198cal20P16C6F1fib

Food	Qty		Cal	P	C	F
⠿Pure Protein Bar		Bar	198	20	16	6

Meal Total

101cal1P22C1F4fib

Food	Qty		Cal	P	C	F
⠿Blueberries		g	96	1	22	1

Meal Total

101cal1P22C1F4fib

Food	Qty		Cal	P	C	F
⠿Blueberries		g	96	1	22	1

Meal Total

101cal1P22C1F4fib

Food	Qty		Cal	P	C	F
⠿Blueberries		g	96	1	22	1

Meal Total

101cal1P22C1F4fib

Food	Qty		Cal	P	C	F
⠿Blueberries		g	96	1	22	1

Meal Total

88cal1P21C0F16fib

Food	Qty		Cal	P	C	F
⠿Dates (Single)		date	89	1	21	0

Meal Total

88cal1P21C0F16fib

Food	Qty		Cal	P	C	F
⠿Dates (Single)		date	89	1	21	0

Meal Total

761cal54P80C25F9fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	315	5	73	1
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16
⠿Olive Oil	g	72	0	0	8
⠿Mixed Vegetables (Your Choice)	grams	36	2	7	0

Meal Total

892cal70P81C32F10fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	315	5	73	1
⠿Chicken Thigh (Cooked)(Skinless)	oz	443	63	0	21
⠿Olive Oil	g	90	0	0	10
⠿Mixed Vegetables (Your Choice)	grams	44	2	9	0

Meal Total

932cal71P90C32F10fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	353	6	81	1
⠿Chicken Thigh (Cooked)(Skinless)	oz	443	63	0	21
⠿Olive Oil	g	90	0	0	10
⠿Mixed Vegetables (Your Choice)	grams	44	2	9	0

Meal Total

912cal71P85C32F11fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	315	5	73	1
⠿Chicken Thigh (Cooked)(Skinless)	oz	443	63	0	21
⠿Olive Oil	g	90	0	0	10
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

774cal68P58C30F7fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	227	4	52	0
⠿Chicken Thigh (Cooked)(Skinless)	oz	443	63	0	21
⠿Olive Oil	g	72	0	0	8
⠿Mixed Vegetables (Your Choice)	grams	28	1	6	0

Meal Total

647cal59P42C27F5fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Chicken Thigh (Cooked)(Skinless)	oz	388	55	0	19
⠿Olive Oil	g	72	0	0	8
⠿Mixed Vegetables (Your Choice)	grams	28	1	6	0

Meal Total

816cal68P64C32F7fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Chicken Thigh (Cooked)(Skinless)	oz	443	63	0	21
⠿Olive Oil	g	90	0	0	10
⠿Mixed Vegetables (Your Choice)	grams	28	1	6	0