Stoic Physique — Meal Planner

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‹ Daniel Cooper

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2024cal181P199C56F

2039cal179P198C59F

2037cal174P198C61F

2042cal167P204C62F

2028cal191P208C48F

2033cal175P187C65F

2044cal174P184C68F

Meal Total

321cal31P38C5F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Granola	grams	95	2	13	4
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

321cal31P38C5F2fib

Food		Cal	P	C	F
⠿Granola	grams	95	2	13	4
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

321cal31P38C5F2fib

Food		Cal	P	C	F
⠿Granola	grams	95	2	13	4
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

321cal31P38C5F2fib

Food		Cal	P	C	F
⠿Granola	grams	95	2	13	4
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

321cal31P38C5F2fib

Food		Cal	P	C	F
⠿Granola	grams	95	2	13	4
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

327cal31P26C11F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Potatoes (gm)(Cooked)	grams	107	2	24	0

Meal Total

327cal31P26C11F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Potatoes (gm)(Cooked)	grams	107	2	24	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

112cal1P27C0F3fib

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

Meal Total

506cal52P43C14F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

506cal52P43C14F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

506cal52P43C14F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

506cal52P43C14F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

506cal52P43C14F7fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

509cal46P43C17F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	45	0	0	5

Meal Total

509cal46P43C17F7fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Olive Oil	g	45	0	0	5
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

207cal18P27C3F3fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	126	17	8	3
⠿Dried Apricots		g	81	1	19	0

Meal Total

207cal18P27C3F3fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	126	17	8	3
⠿Dried Apricots		g	81	1	19	0

Meal Total

207cal18P27C3F3fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	126	17	8	3
⠿Dried Apricots		g	81	1	19	0

Meal Total

207cal18P27C3F3fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	126	17	8	3
⠿Dried Apricots		g	81	1	19	0

Meal Total

207cal18P27C3F3fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	126	17	8	3
⠿Dried Apricots		g	81	1	19	0

Meal Total

207cal18P27C3F3fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	126	17	8	3
⠿Dried Apricots		g	81	1	19	0

Meal Total

207cal18P27C3F3fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	126	17	8	3
⠿Dried Apricots		g	81	1	19	0

Meal Total

782cal76P61C26F10fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Pasta (Cooked)(gm)	grams	236	9	47	2
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	72	0	0	8

Meal Total

797cal74P60C29F10fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Potatoes (gm)(Cooked)	grams	223	5	50	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	135	0	0	15

Meal Total

795cal69P60C31F12fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	443	63	0	21
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	90	0	0	10

Meal Total

800cal62P66C32F8fib

Food		Cal	P	C	F
⠿93/7 - Lean Ground Turkey (Cooked)	oz	416	56	0	21
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

786cal86P70C18F11fib

Food		Cal	P	C	F
⠿Cod - Cooked (Oz)	oz	339	78	0	3
⠿Potatoes (gm)(Cooked)	grams	267	6	60	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	135	0	0	15

Meal Total

782cal76P61C26F10fib

Food		Cal	P	C	F
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	72	0	0	8
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Pasta (Cooked)(gm)	grams	236	9	47	2

Meal Total

793cal75P58C29F12fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	446	69	0	19
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

96cal3P3C8F1fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8

Meal Total

96cal3P3C8F1fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8

Meal Total

96cal3P3C8F1fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8

Meal Total

96cal3P3C8F1fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8

Meal Total

96cal3P3C8F1fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8

Meal Total

96cal3P3C8F1fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8

Meal Total

96cal3P3C8F1fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	94	3	3	8