Stoic Physique — Meal Planner

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‹ Chris Dodson

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1919cal190P166C55F

1916cal194P168C52F

1924cal191P182C48F

1922cal193P175C50F

1919cal190P166C55F

1912cal193P168C52F

1901cal179P168C57F

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

Meal Total

447cal29P31C23F11fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	30	3	4	0
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1

Meal Total

447cal29P31C23F11fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	30	3	4	0

Meal Total

430cal35P41C14F13fib

Food		Cal	P	C	F
⠿Momentum Shake	scoops	230	30	14	6
⠿Fresh/Frozen Mixed Berries	grams	107	1	23	1
⠿Peanut Butter	grams	91	3	4	7

Meal Total

447cal29P31C23F11fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	30	3	4	0

Meal Total

447cal29P31C23F11fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	30	3	4	0

Meal Total

447cal29P31C23F11fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	30	3	4	0

Meal Total

447cal29P31C23F11fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Avocado	medium (~150 g edible)	132	2	6	11
⠿Spinach (Gm)	g	30	3	4	0

Meal Total

320cal40P31C4F1fib

Food		Cal	P	C	F
⠿Sourdough Bread - Izzio	slice	128	4	28	0
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

320cal40P31C4F1fib

Food		Cal	P	C	F
⠿Sourdough Bread - Izzio	slice	128	4	28	0
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

320cal40P31C4F1fib

Food		Cal	P	C	F
⠿Sourdough Bread - Izzio	slice	128	4	28	0
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

320cal40P31C4F1fib

Food		Cal	P	C	F
⠿Sourdough Bread - Izzio	slice	128	4	28	0
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

320cal40P31C4F1fib

Food		Cal	P	C	F
⠿Sourdough Bread - Izzio	slice	128	4	28	0
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

316cal39P31C4F6fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

316cal39P31C4F6fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿White Rice (Cooked)	grams	101	2	23	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

192cal19P20C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	136	19	9	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

204cal21P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	146	20	9	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

192cal19P20C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	136	19	9	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

204cal21P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	146	20	9	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

208cal22P21C4F2fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	157	22	10	3
⠿Fresh/Frozen Mixed Berries		grams	53	1	11	1

Meal Total

568cal69P28C20F6fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
🍽 Caesar Side Salad
⠿Romaine/Cos Lettuce	g	42	3	7	1
⠿Shredded Parmesan Cheese	grams	51	6	0	3
⠿Lite Caesar Dressing By Newman'S Own	grams	44	1	1	4

Meal Total

561cal72P30C17F4fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	309	62	0	7
⠿White Rice (Cooked)	grams	101	2	23	0
🍽 Green Goddess Side Salad
⠿Romaine/Cos Lettuce	g	42	3	7	1
⠿Shredded Parmesan Cheese	grams	51	6	0	3
⠿Primal Kitchen - Green Goddess Dressing	ml	54	0	0	6

Meal Total

574cal61P33C22F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿White Rice (Cooked)	grams	101	2	23	0
🍽 Spinach & Tomato Side Salad
⠿Spinach (Gm)	g	17	2	2	0
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Balsamic Vinegar	grams	11	0	3	0
⠿Olive Oil	g	45	0	0	5
⠿Dry Spices (Your Choice)	serving	0	0	0	0

Meal Total

555cal69P36C15F4fib

Food		Cal	P	C	F
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
🍽 Chicken Caesar Salad
⠿Chicken Breast, Cooked	g	301	61	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	67	1	9	3
⠿Grated Parmesan Cheese	grams	43	4	0	3
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	36	0	4	2

Meal Total

568cal69P28C20F6fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
🍽 Caesar Side Salad
⠿Romaine/Cos Lettuce	g	42	3	7	1
⠿Shredded Parmesan Cheese	grams	51	6	0	3
⠿Lite Caesar Dressing By Newman'S Own	grams	44	1	1	4

Meal Total

561cal72P30C17F4fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	309	62	0	7
⠿White Rice (Cooked)	grams	101	2	23	0
🍽 Green Goddess Side Salad
⠿Romaine/Cos Lettuce	g	42	3	7	1
⠿Shredded Parmesan Cheese	grams	51	6	0	3
⠿Primal Kitchen - Green Goddess Dressing	ml	54	0	0	6

Meal Total

574cal61P33C22F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿White Rice (Cooked)	grams	101	2	23	0
🍽 Spinach & Tomato Side Salad
⠿Spinach (Gm)	g	17	2	2	0
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Balsamic Vinegar	grams	11	0	3	0
⠿Olive Oil	g	45	0	0	5
⠿Dry Spices (Your Choice)	serving	0	0	0	0

Meal Total

280cal32P29C4F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Momentum Shake	scoops	115	15	7	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Honey	g	0	0	0	0

Meal Total

272cal31P28C4F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	109	16	12	0
⠿Momentum Shake	scoops	115	15	7	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Honey	g	0	0	0	0

Meal Total

280cal32P29C4F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Momentum Shake	scoops	115	15	7	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Honey	g	0	0	0	0

Meal Total

280cal32P29C4F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Momentum Shake	scoops	115	15	7	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Honey	g	0	0	0	0

Meal Total

280cal32P29C4F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Momentum Shake	scoops	115	15	7	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Honey	g	0	0	0	0

Meal Total

272cal31P28C4F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	109	16	12	0
⠿Momentum Shake	scoops	115	15	7	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Honey	g	0	0	0	0

Meal Total

244cal27P25C4F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	81	12	9	0
⠿Momentum Shake	scoops	115	15	7	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Honey	g	0	0	0	0