Stoic Physique — Meal Planner

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‹ Jesse Granger

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1874cal183P164C54F

1863cal186P165C51F

1874cal186P170C50F

Meal Total

400cal30P43C12F11fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Thomas Bagel Thin	bagel	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	55	1	12	1

Meal Total

400cal30P43C12F11fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Thomas Bagel Thin	bagel	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	55	1	12	1

Meal Total

400cal30P43C12F11fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Thomas Bagel Thin	bagel	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	55	1	12	1

Meal Total

400cal30P43C12F11fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Thomas Bagel Thin	bagel	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	55	1	12	1

Meal Total

400cal30P43C12F11fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Thomas Bagel Thin	bagel	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	55	1	12	1

Meal Total

400cal30P43C12F11fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Thomas Bagel Thin	bagel	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	55	1	12	1

Meal Total

400cal30P43C12F11fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Thomas Bagel Thin	bagel	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	55	1	12	1

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

📊 Macro target · ±10%

428–523cal36–44P41–50C14–17F

Macro target

Proteing≈ 36–44g

Carbsg≈ 41–50g

Fatg≈ 14–17g

Calories475≈ 428–523

Range

📊 Macro target · ±10%

428–523cal36–44P41–50C14–17F

Macro target

Proteing≈ 36–44g

Carbsg≈ 41–50g

Fatg≈ 14–17g

Calories475≈ 428–523

Range

📊 Macro target · ±10%

428–523cal36–44P41–50C14–17F

Macro target

Proteing≈ 36–44g

Carbsg≈ 41–50g

Fatg≈ 14–17g

Calories475≈ 428–523

Range

📊 Macro target · ±10%

428–523cal36–44P41–50C14–17F

Macro target

Proteing≈ 36–44g

Carbsg≈ 41–50g

Fatg≈ 14–17g

Calories475≈ 428–523

Range

📊 Macro target · ±10%

428–523cal36–44P41–50C14–17F

Macro target

Proteing≈ 36–44g

Carbsg≈ 41–50g

Fatg≈ 14–17g

Calories475≈ 428–523

Range

📊 Macro target · ±10%

428–523cal36–44P41–50C14–17F

Macro target

Proteing≈ 36–44g

Carbsg≈ 41–50g

Fatg≈ 14–17g

Calories475≈ 428–523

Range

📊 Macro target · ±10%

428–523cal36–44P41–50C14–17F

Macro target

Proteing≈ 36–44g

Carbsg≈ 41–50g

Fatg≈ 14–17g

Calories475≈ 428–523

Range

Meal Total

232cal20P20C8F0fib

Food	Qty		Cal	P	C	F
⠿Barbell Protein Bar		bar	232	20	20	8

Meal Total

232cal20P20C8F0fib

Food	Qty		Cal	P	C	F
⠿Barbell Protein Bar		bar	232	20	20	8

Meal Total

232cal20P20C8F0fib

Food	Qty		Cal	P	C	F
⠿Barbell Protein Bar		bar	232	20	20	8

Meal Total

232cal20P20C8F0fib

Food	Qty		Cal	P	C	F
⠿Barbell Protein Bar		bar	232	20	20	8

Meal Total

232cal20P20C8F0fib

Food	Qty		Cal	P	C	F
⠿Barbell Protein Bar		bar	232	20	20	8

Meal Total

232cal20P20C8F0fib

Food	Qty		Cal	P	C	F
⠿Barbell Protein Bar		bar	232	20	20	8

Meal Total

232cal20P20C8F0fib

Food	Qty		Cal	P	C	F
⠿Barbell Protein Bar		bar	232	20	20	8

Meal Total

527cal51P47C15F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Barilla Protein Pasta (cooked)	Grams	165	8	31	1
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Grated Parmesan Cheese	grams	43	4	0	3
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

527cal51P47C15F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Grated Parmesan Cheese	grams	43	4	0	3
⠿Barilla Protein Pasta (cooked)	Grams	165	8	31	1
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

516cal54P48C12F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

516cal54P48C12F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

527cal54P53C11F6fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿White Rice (Cooked)	grams	189	3	44	0
🍽 Steak Vegetable Fajitas
⠿Seasonings	to taste	0	0	0	0
⠿Bell Pepper, Green	medium (~119 g)	14	1	3	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Onion	medium (~110 g)	12	0	3	0
⠿Cilantro Leaves	cup	2	0	1	0

Meal Total

527cal54P53C11F6fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿White Rice (Cooked)	grams	189	3	44	0
🍽 Steak Vegetable Fajitas
⠿Bell Pepper, Green	medium (~119 g)	14	1	3	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Onion	medium (~110 g)	12	0	3	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

527cal54P53C11F6fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿White Rice (Cooked)	grams	189	3	44	0
🍽 Steak Vegetable Fajitas
⠿Bell Pepper, Green	medium (~119 g)	14	1	3	0
⠿Bell Pepper, Red	medium (~119 g)	19	1	4	0
⠿Onion	medium (~110 g)	12	0	3	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Seasonings	to taste	0	0	0	0