Stoic Physique — Meal Planner

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‹ Damian Wrather

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2018cal195P206C46F

2004cal189P204C48F

2022cal183P183C62F

2083cal182P197C63F

1924cal179P149C68F

1910cal192P164C54F

1885cal202P159C49F

Meal Total

702cal55P71C22F8fib

Food		Cal	P	C	F
⠿Honey	g	66	0	17	0
⠿Whey Protein Powder	scoop	61	12	2	1
🍽 Eggs, Oats, Berries
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Oatmeal (Dry)	grams	233	8	41	5
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

613cal40P66C21F8fib

Food		Cal	P	C	F
⠿Honey	g	66	0	17	0
🍽 Eggs, Oats, Berries
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	58	13	1	0
⠿Oatmeal (Dry)	grams	213	7	37	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

674cal52P67C22F8fib

Food		Cal	P	C	F
⠿Honey	g	66	0	17	0
⠿Whey Protein Powder	scoop	61	12	2	1
🍽 Eggs, Oats, Berries
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	58	13	1	0
⠿Oatmeal (Dry)	grams	213	7	37	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

674cal52P67C22F8fib

Food		Cal	P	C	F
⠿Honey	g	66	0	17	0
⠿Whey Protein Powder	scoop	61	12	2	1
🍽 Eggs, Oats, Berries
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	58	13	1	0
⠿Oatmeal (Dry)	grams	213	7	37	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

544cal50P41C20F6fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	61	12	2	1
🍽 Eggs, Oats, Berries
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	58	13	1	0
⠿Oatmeal (Dry)	grams	155	5	27	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

520cal39P46C20F7fib

Food		Cal	P	C	F
🍽 Eggs, Oats, Berries
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	58	13	1	0
⠿Oatmeal (Dry)	grams	195	6	34	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

520cal39P46C20F7fib

Food		Cal	P	C	F
🍽 Eggs, Oats, Berries
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	58	13	1	0
⠿Oatmeal (Dry)	grams	195	6	34	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

566cal54P38C22F5fib

Food		Cal	P	C	F
⠿Brioche Buns	bun	189	6	30	5
⠿93/7 - Lean Ground Turkey (Cooked)	oz	338	46	0	17
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

566cal54P38C22F5fib

Food		Cal	P	C	F
⠿Brioche Buns	bun	189	6	30	5
⠿93/7 - Lean Ground Turkey (Cooked)	oz	338	46	0	17
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

566cal54P38C22F5fib

Food		Cal	P	C	F
⠿Brioche Buns	bun	189	6	30	5
⠿93/7 - Lean Ground Turkey (Cooked)	oz	338	46	0	17
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

566cal54P38C22F5fib

Food		Cal	P	C	F
⠿Brioche Buns	bun	189	6	30	5
⠿93/7 - Lean Ground Turkey (Cooked)	oz	338	46	0	17
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

566cal54P38C22F5fib

Food		Cal	P	C	F
⠿Brioche Buns	bun	189	6	30	5
⠿93/7 - Lean Ground Turkey (Cooked)	oz	338	46	0	17
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

598cal54P46C22F7fib

Food		Cal	P	C	F
🍽 Beef and Veg
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿White Rice (Cooked)	grams	164	3	38	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

613cal74P32C21F8fib

Food		Cal	P	C	F
🍽 Chicken and Veg
⠿Chicken Breast (Cooked)(OZ)	oz	354	70	0	8
⠿Sweet Potato (Grilled)	serving	149	2	24	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

220cal17P38C0F4fib

Food		Cal	P	C	F
🍽 Packed
⠿Greek Yogurt - Nonfat - Any Flavor	grams	118	17	13	0
⠿Apple (Whole)	medium (~182 g)	105	1	25	0

Meal Total

323cal30P44C3F3fib

Food		Cal	P	C	F
🍽 Packed
⠿Beef Jerky	grams	209	29	17	3
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

136cal15P19C0F2fib

Food		Cal	P	C	F
⠿Mandarin Orange	medium	40	1	9	0
🍽 Packed
⠿Greek Yogurt - Nonfat - Any Flavor	grams	95	14	10	0

Meal Total

181cal11P32C1F4fib

Food		Cal	P	C	F
🍽 Packed
⠿Beef Jerky	grams	78	11	6	1
⠿Apple (Whole)	medium (~182 g)	105	1	25	0

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
🍽 Packed
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

120cal17P13C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	118	17	13	0

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2

Meal Total

370cal50P38C2F9fib

Food		Cal	P	C	F
⠿Cod, Cooked	g	198	46	0	2
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

370cal50P38C2F9fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Cod, Cooked	g	198	46	0	2
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0

Meal Total

486cal43P38C18F5fib

Food		Cal	P	C	F
⠿Brioche Buns	bun	189	6	30	5
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

486cal43P38C18F5fib

Food		Cal	P	C	F
⠿Brioche Buns	bun	189	6	30	5
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

486cal43P38C18F5fib

Food		Cal	P	C	F
⠿Brioche Buns	bun	189	6	30	5
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

508cal62P38C12F9fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Suya Beef, Yam, Greens
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0

Meal Total

514cal59P56C6F9fib

Food		Cal	P	C	F
🍽 Chicken Stew, Rice, Greens
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

160cal19P21C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	129	18	14	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

132cal15P18C0F2fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	100	15	10	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

160cal19P21C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	129	18	14	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

176cal22P22C0F2fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	147	22	15	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

116cal12P17C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

164cal20P21C0F2fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	133	20	13	0
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0

Meal Total

104cal12P14C0F1fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries		grams	23	0	5	0