Stoic Physique — Meal Planner

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‹ Greg Glasow

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1939cal184P177C55F

1934cal199P190C42F

1892cal195P170C48F

1870cal204P160C46F

2006cal199P199C46F

2044cal185P173C68F

1918cal213P163C46F

Meal Total

240cal42P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

240cal42P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

240cal42P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

240cal42P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

240cal42P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

240cal42P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

240cal42P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

403cal32P53C7F8fib

Food		Cal	P	C	F
🍽 Oats and Psyllium
⠿Oatmeal (Dry)	grams	233	8	41	5
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

403cal32P53C7F8fib

Food		Cal	P	C	F
🍽 Oats and Psyllium
⠿Oatmeal (Dry)	grams	233	8	41	5
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

403cal32P53C7F8fib

Food		Cal	P	C	F
🍽 Oats and Psyllium
⠿Oatmeal (Dry)	grams	233	8	41	5
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

403cal32P53C7F8fib

Food		Cal	P	C	F
🍽 Oats and Psyllium
⠿Oatmeal (Dry)	grams	233	8	41	5
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

403cal32P53C7F8fib

Food		Cal	P	C	F
🍽 Oats and Psyllium
⠿Oatmeal (Dry)	grams	233	8	41	5
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

440cal38P36C16F8fib

Food		Cal	P	C	F
⠿Potato (Baked)	grams	96	3	21	0
🍽 Egg and Quinoa Bowl
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	58	13	1	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

367cal32P35C11F8fib

Food		Cal	P	C	F
⠿Potato (Baked)	grams	96	3	21	0
🍽 Egg and Quinoa Bowl
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	58	13	1	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

489cal62P49C5F18fib

Food		Cal	P	C	F
🍽 Your Cucumber and Squash Salad
⠿Turkey Breast, Cooked	g	236	51	0	4
⠿Cucumber	g	27	1	5	0
⠿Squash	g	30	2	5	0
⠿Cherry Tomatoes	grams	13	0	3	0
⠿Low Cal Dressing	tablespoons	13	0	2	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Black Beans (Boiled)	grams	105	7	19	0

Meal Total

476cal55P46C8F11fib

Food		Cal	P	C	F
🍽 Your Cucumber and Squash Salad
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Cucumber	g	27	1	5	0
⠿Zucchini	medium (~196 g)	39	2	6	1
⠿Cherry Tomatoes	grams	13	0	3	0
⠿Low Cal Dressing	tablespoons	13	0	2	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Lentils (Boiled)	grams	91	7	15	0

Meal Total

469cal62P44C5F17fib

Food		Cal	P	C	F
🍽 Your Cucumber and Squash Salad
⠿Turkey Breast, Cooked	g	236	51	0	4
⠿Cucumber	g	27	1	5	0
⠿Squash	g	30	2	5	0
⠿Cherry Tomatoes	grams	13	0	3	0
⠿Low Cal Dressing	tablespoons	13	0	2	1
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Black Beans (Boiled)	grams	105	7	19	0

Meal Total

459cal55P44C7F17fib

Food		Cal	P	C	F
🍽 Your Cucumber and Squash Salad
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Cucumber	g	27	1	5	0
⠿Squash	g	30	2	5	0
⠿Cherry Tomatoes	grams	13	0	3	0
⠿Low Cal Dressing	tablespoons	13	0	2	1
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Black Beans (Boiled)	grams	105	7	19	0

Meal Total

449cal56P45C5F11fib

Food		Cal	P	C	F
🍽 Your Cucumber and Squash Salad
⠿Turkey Breast, Cooked	g	209	45	0	3
⠿Cucumber	g	27	1	5	0
⠿Squash	g	30	2	5	0
⠿Cherry Tomatoes	grams	13	0	3	0
⠿Low Cal Dressing	tablespoons	13	0	2	1
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Lentils (Boiled)	grams	91	7	15	0

Meal Total

591cal61P62C11F20fib

Food		Cal	P	C	F
🍽 Steak Bowl (Chipotle or Yard House)
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Black Beans (Boiled)	grams	105	7	19	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

330cal42P27C6F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

229cal20P17C9F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Peanut Butter		grams	122	4	5	9

Meal Total

141cal15P18C1F2fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

237cal21P18C9F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	118	17	13	0
⠿Peanut Butter		grams	122	4	5	9

Meal Total

141cal15P18C1F2fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	104	14	9	1
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

286cal22P27C10F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	118	17	13	0
⠿Peanut Butter	grams	122	4	5	9
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

212cal20P15C8F3fib

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

Meal Total

578cal28P49C30F3fib

Food		Cal	P	C	F
⠿Kevin's - Cilantro Lime Chicken	oz	197	24	4	10
🍽 Steak, Rice, Broccoli
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Roasted Broccoli	grams	55	1	2	5
⠿Olive Oil	g	135	0	0	15

Meal Total

674cal55P64C22F10fib

Food		Cal	P	C	F
🍽 Salmon, Rice, Veg
⠿Salmon (Cooked)	oz	300	48	0	12
⠿White Rice (Cooked)	grams	227	4	52	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	90	0	0	10

Meal Total

639cal40P59C27F19fib

Food		Cal	P	C	F
⠿Kevin's - Thai Style Coconut Chicken	package	264	30	9	12
🍽 Chicken, Quinoa, Veg
⠿Quinoa (Cooked)(Grams)	grams	212	7	38	4
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	99	0	0	11

Meal Total

531cal54P36C19F8fib

Food		Cal	P	C	F
⠿Potato (Baked)	grams	144	5	32	0
🍽 Steak Vegetable Fajitas (Sirloin)
⠿Extra Virgin Olive Oil	mL	99	0	0	11
⠿Seasonings	to taste	0	0	0	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Chopped Peppers And Onions	grams	22	1	4	0
⠿Sirloin Steak (Raw)	oz	264	48	0	8

Meal Total

646cal54P58C22F9fib

Food		Cal	P	C	F
🍽 Salmon, Rice, Veg
⠿Salmon (Cooked)	oz	300	48	0	12
⠿White Rice (Cooked)	grams	201	3	46	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	90	0	0	10

Meal Total

434cal24P35C22F2fib

Food		Cal	P	C	F
⠿Kevin's Butter Chicken	grams	170	21	4	8
🍽 Chicken, Rice, Veg
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Roasted Broccoli	grams	55	1	2	5
⠿Olive Oil	g	81	0	0	9

Meal Total

603cal70P47C15F20fib

Food		Cal	P	C	F
🍽 Turkey, Lentils, Veg
⠿Turkey Breast, Cooked	g	237	51	0	4
⠿Lentils (Boiled)	grams	211	16	35	1
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	99	0	0	11

Meal Total

127cal0P16C7F0fib

Food	Qty		Cal	P	C	F
🍽 Drinks Budgeted
⠿whiskey		Oz	130	0	16	7

Meal Total

127cal0P16C7F0fib

Food	Qty		Cal	P	C	F
🍽 Drinks Budgeted
⠿whiskey		Oz	130	0	16	7

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0