Stoic Physique — Meal Planner

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‹ Nate Snodgrass

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1959cal172P167C67F

1944cal172P170C64F

1940cal164P159C72F

1945cal175P174C61F

1951cal171P166C67F

1960cal178P150C72F

1945cal178P153C69F

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

423cal31P23C23F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

423cal31P23C23F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Egg White	g	73	16	1	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

423cal31P23C23F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Egg White	g	73	16	1	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

423cal31P23C23F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Egg White	g	73	16	1	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

423cal31P23C23F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Egg White	g	73	16	1	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

419cal38P33C15F6fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Whey Protein Powder	scoop	61	12	2	1
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1
⠿Almond Butter (gm)	grams	164	6	6	13

Meal Total

419cal38P33C15F6fib

Food		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Almond Butter (gm)	grams	164	6	6	13
⠿Whey Protein Powder	scoop	61	12	2	1

Meal Total

417cal48P36C9F2fib

Food		Cal	P	C	F
⠿Sourdough Bread - Izzio	slice	128	4	28	0
🍽 Classic Tuna Salad
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	213	42	0	5
⠿Hellmann'S - Light Mayonnaise	grams	27	0	1	3
⠿Dijon Mustard	tsp	11	1	1	1
⠿Onion	medium (~110 g)	24	1	5	0
⠿Celery, Stalk	medium (~40 g)	7	0	1	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

417cal48P36C9F2fib

Food		Cal	P	C	F
⠿Sourdough Bread - Izzio	slice	128	4	28	0
🍽 Classic Tuna Salad
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	213	42	0	5
⠿Hellmann'S - Light Mayonnaise	grams	27	0	1	3
⠿Dijon Mustard	tsp	11	1	1	1
⠿Onion	medium (~110 g)	24	1	5	0
⠿Celery, Stalk	medium (~40 g)	7	0	1	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

417cal48P36C9F2fib

Food		Cal	P	C	F
⠿Sourdough Bread - Izzio	slice	128	4	28	0
🍽 Classic Tuna Salad
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	213	42	0	5
⠿Hellmann'S - Light Mayonnaise	grams	27	0	1	3
⠿Dijon Mustard	tsp	11	1	1	1
⠿Onion	medium (~110 g)	24	1	5	0
⠿Celery, Stalk	medium (~40 g)	7	0	1	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

417cal48P36C9F2fib

Food		Cal	P	C	F
⠿Sourdough Bread - Izzio	slice	128	4	28	0
🍽 Classic Tuna Salad
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	213	42	0	5
⠿Hellmann'S - Light Mayonnaise	grams	27	0	1	3
⠿Dijon Mustard	tsp	11	1	1	1
⠿Onion	medium (~110 g)	24	1	5	0
⠿Celery, Stalk	medium (~40 g)	7	0	1	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

417cal48P36C9F2fib

Food		Cal	P	C	F
⠿Sourdough Bread - Izzio	slice	128	4	28	0
🍽 Classic Tuna Salad
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	213	42	0	5
⠿Hellmann'S - Light Mayonnaise	grams	27	0	1	3
⠿Dijon Mustard	tsp	11	1	1	1
⠿Onion	medium (~110 g)	24	1	5	0
⠿Celery, Stalk	medium (~40 g)	7	0	1	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

424cal48P22C16F1fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
🍽 Chicken Caesar Salad
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	111	2	16	4
⠿Grated Parmesan Cheese	grams	52	5	0	4
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	36	0	4	2

Meal Total

424cal48P22C16F1fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
🍽 Chicken Caesar Salad
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Croutons	grams	111	2	16	4
⠿Grated Parmesan Cheese	grams	52	5	0	4
⠿LifeSmart 55% Less Fat Caesar Dressing	ml	36	0	4	2

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

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

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

208cal25P9C8F2fib

Food	Qty		Cal	P	C	F
⠿Chomps Turkey Stick		stick	168	24	0	8
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

208cal25P9C8F2fib

Food	Qty		Cal	P	C	F
⠿Chomps Turkey Stick		stick	168	24	0	8
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

703cal67P57C23F9fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	151	2	35	0
🍽 Salmon Stir Fry
⠿Onion (Gm)	g	26	1	6	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	33	2	5	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	72	0	0	8
⠿Salmon (Cooked)	oz	350	56	0	14

Meal Total

688cal67P60C20F12fib

Food		Cal	P	C	F
🍽 Chicken & Sweet Potato Bowl
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿Sweet Potato (Gm)(Uncooked)	grams	225	5	50	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	108	0	0	12
⠿Seasonings	to taste	0	0	0	0
⠿Fat Free Plain Greek Yogurt	grams	22	4	2	0

Meal Total

684cal59P49C28F13fib

Food		Cal	P	C	F
🍽 Ground Turkey Taco Bowl
⠿Black Beans (Boiled)	grams	52	4	10	0
⠿Corn (canned)	grams	39	1	7	1
⠿Salsa	grams	34	2	7	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿93/7 - Lean Ground Turkey (Cooked)	oz	364	49	0	19
⠿Siete Grain Free Taco Shells	taco shells	136	1	15	8

Meal Total

689cal70P64C17F0fib

Food		Cal	P	C	F
⠿Roasted Potatoes	grams	240	8	53	0
🍽 Lemon Garlic Cod with Roasted Potatoes
⠿Cod - Cooked (Oz)	oz	264	61	0	2
⠿Baby Carrots	grams	51	1	11	0
⠿Olive Oil	g	135	0	0	15
⠿Seasonings	to taste	0	0	0	0

Meal Total

695cal66P56C23F9fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	151	2	35	0
🍽 Chicken Stir Fry
⠿Onion (Gm)	g	26	1	6	0
⠿Bell Pepper	g	24	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	135	0	0	15
⠿Grilled Chicken (Oz)	oz	287	56	0	7

Meal Total

701cal63P56C25F6fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	350	56	0	14
⠿White Rice (Cooked)	grams	189	3	44	0
🍽 Thai Ginger Lime Salmon Bowl
⠿Cabbage	g	23	1	5	0
⠿Olive Oil	g	90	0	0	10
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	16	2	2	0
⠿Lime (Single)	medium (~67 g)	17	0	4	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Ginger (Ground)(tsp)	tsp	4	0	1	0
⠿Crushed Red Pepper Flakes	tsp	0	0	0	0

Meal Total

686cal63P59C22F5fib

Food		Cal	P	C	F
⠿Olive Oil	g	135	0	0	15
🍽 Teriyaki Chicken Bowl
⠿Grilled Chicken (Oz)	oz	287	56	0	7
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Zucchini (Gm)	grams	16	2	2	0
⠿Baby Carrots	grams	42	1	9	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	8	1	1	0
⠿Honey	g	33	0	8	0
⠿Garlic	g	12	1	3	0
⠿Ginger (Ground)(tsp)	tsp	7	0	1	0

Meal Total

96cal3P3C8F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	93	3	3	8

Meal Total

96cal3P3C8F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	93	3	3	8

Meal Total

96cal3P3C8F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	93	3	3	8

Meal Total

96cal3P3C8F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	93	3	3	8

Meal Total

96cal3P3C8F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	93	3	3	8

Meal Total

96cal3P3C8F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	93	3	3	8

Meal Total

96cal3P3C8F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	93	3	3	8