Stoic Physique — Meal Planner

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‹ Fritz Menke

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1916cal173P162C64F

1909cal178P171C57F

1904cal173P168C60F

1898cal171P182C54F

1895cal175P184C51F

1900cal175P183C52F

Meal Total

522cal42P48C18F7fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	25	6	0	0
⠿Dave's Killer Bread - 21 Whole Grains	slice	122	5	22	2
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Blueberries	g	64	1	15	0

Meal Total

522cal42P48C18F7fib

Food		Cal	P	C	F
⠿Dave's Killer Bread - 21 Whole Grains	slice	122	5	22	2
⠿Blueberries	g	64	1	15	0
⠿Egg White	g	25	6	0	0
⠿Egg (Large)	egg	226	19	2	16
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0

Meal Total

522cal42P48C18F7fib

Food		Cal	P	C	F
⠿Dave's Killer Bread - 21 Whole Grains	slice	122	5	22	2
⠿Blueberries	g	64	1	15	0
⠿Egg White	g	25	6	0	0
⠿Egg (Large)	egg	226	19	2	16
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0

Meal Total

522cal42P48C18F7fib

Food		Cal	P	C	F
⠿Dave's Killer Bread - 21 Whole Grains	slice	122	5	22	2
⠿Blueberries	g	64	1	15	0
⠿Egg White	g	25	6	0	0
⠿Egg (Large)	egg	226	19	2	16
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0

Meal Total

522cal42P48C18F7fib

Food		Cal	P	C	F
⠿Dave's Killer Bread - 21 Whole Grains	slice	122	5	22	2
⠿Blueberries	g	64	1	15	0
⠿Egg White	g	25	6	0	0
⠿Egg (Large)	egg	226	19	2	16
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0

Meal Total

522cal42P48C18F7fib

Food		Cal	P	C	F
⠿Dave's Killer Bread - 21 Whole Grains	slice	122	5	22	2
⠿Blueberries	g	64	1	15	0
⠿Egg White	g	25	6	0	0
⠿Egg (Large)	egg	226	19	2	16
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0

Meal Total

522cal42P48C18F7fib

Food		Cal	P	C	F
⠿Dave's Killer Bread - 21 Whole Grains	slice	122	5	22	2
⠿Blueberries	g	64	1	15	0
⠿Egg White	g	25	6	0	0
⠿Egg (Large)	egg	226	19	2	16
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0

Meal Total

440cal46P37C12F6fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

440cal46P37C12F6fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

439cal45P40C11F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Potatoes (gm)(Cooked)	grams	143	3	32	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	54	0	0	6

Meal Total

439cal45P40C11F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Olive Oil	g	54	0	0	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Potatoes (gm)(Cooked)	grams	143	3	32	0

Meal Total

431cal43P49C7F15fib

Food		Cal	P	C	F
⠿Dave's Killer Bread - 21 Whole Grains	slice	243	10	44	3
🍽 High Protein Chicken Salad
⠿Canned Chunk Chicken Breast (In Water)	oz	178	33	2	4
⠿Onion (Gm)	g	8	0	2	0
⠿Pickled Cucumber Dill	grams	4	0	1	0

Meal Total

431cal43P49C7F15fib

Food		Cal	P	C	F
⠿Dave's Killer Bread - 21 Whole Grains	slice	243	10	44	3
🍽 High Protein Chicken Salad
⠿Canned Chunk Chicken Breast (In Water)	oz	178	33	2	4
⠿Onion (Gm)	g	8	0	2	0
⠿Pickled Cucumber Dill	grams	4	0	1	0

Meal Total

431cal43P49C7F15fib

Food		Cal	P	C	F
⠿Dave's Killer Bread - 21 Whole Grains	slice	243	10	44	3
🍽 High Protein Chicken Salad
⠿Canned Chunk Chicken Breast (In Water)	oz	178	33	2	4
⠿Onion (Gm)	g	8	0	2	0
⠿Pickled Cucumber Dill	grams	4	0	1	0

Meal Total

251cal32P15C7F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿A2/A2 - 2% Milk		ml	125	8	12	5

Meal Total

251cal32P15C7F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿A2/A2 - 2% Milk		ml	125	8	12	5

Meal Total

251cal32P15C7F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿A2/A2 - 2% Milk		ml	125	8	12	5

Meal Total

251cal32P15C7F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿A2/A2 - 2% Milk		ml	125	8	12	5

Meal Total

251cal32P15C7F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿A2/A2 - 2% Milk		ml	125	8	12	5

Meal Total

251cal32P15C7F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿A2/A2 - 2% Milk		ml	125	8	12	5

Meal Total

251cal32P15C7F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿A2/A2 - 2% Milk		ml	125	8	12	5

Meal Total

591cal52P35C27F4fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	160	4	35	0
⠿Olive Oil	g	135	0	0	15

Meal Total

584cal57P44C20F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Tomato Pasta Sauce (Red)	grams	28	1	5	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	108	0	0	12

Meal Total

580cal53P38C24F9fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

580cal53P38C24F9fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Olive Oil	g	90	0	0	10

Meal Total

582cal53P43C22F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8
⠿White Rice (Cooked)	grams	151	2	35	0

Meal Total

579cal57P45C19F8fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	101	2	23	0
🍽 Chicken Stir Fry
⠿Onion (Gm)	g	26	1	6	0
⠿Bell Pepper	g	28	1	5	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Olive Oil	g	108	0	0	12
⠿Grilled Chicken (Oz)	oz	246	48	0	6

Meal Total

584cal57P44C20F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Tomato Pasta Sauce (Red)	grams	28	1	5	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	54	0	0	6

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

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