Stoic Physique — Meal Planner

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‹ John Tilow

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2242cal227P194C62F

2158cal226P174C62F

2235cal227P190C63F

2147cal226P169C63F

2236cal230P194C60F

2142cal233P172C58F

2138cal228P167C62F

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

378cal45P45C2F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Blueberries	g	64	1	15	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Honey	g	50	0	12	0

Meal Total

378cal45P45C2F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Blueberries	g	64	1	15	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Honey	g	50	0	12	0

Meal Total

378cal45P45C2F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Blueberries	g	64	1	15	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Honey	g	50	0	12	0

Meal Total

378cal45P45C2F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Blueberries	g	64	1	15	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Honey	g	50	0	12	0

Meal Total

378cal45P45C2F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Blueberries	g	64	1	15	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Honey	g	50	0	12	0

Meal Total

378cal45P45C2F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Blueberries	g	64	1	15	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Honey	g	50	0	12	0

Meal Total

378cal45P45C2F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	140	20	15	0
⠿Blueberries	g	64	1	15	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Honey	g	50	0	12	0

Meal Total

185cal20P15C5F4fib

Food	Qty		Cal	P	C	F
⠿Lineage Protein Bar		bar	185	20	15	5

Meal Total

185cal20P15C5F4fib

Food	Qty		Cal	P	C	F
⠿Lineage Protein Bar		bar	185	20	15	5

Meal Total

185cal20P15C5F4fib

Food	Qty		Cal	P	C	F
⠿Lineage Protein Bar		bar	185	20	15	5

Meal Total

185cal20P15C5F4fib

Food	Qty		Cal	P	C	F
⠿Lineage Protein Bar		bar	185	20	15	5

Meal Total

185cal20P15C5F4fib

Food	Qty		Cal	P	C	F
⠿Lineage Protein Bar		bar	185	20	15	5

Meal Total

179cal25P13C3F0fib

Food	Qty		Cal	P	C	F
⠿KefiR - 1%		ﬂ oz	118	13	11	3
⠿Whey Protein Powder		scoop	61	12	2	1

Meal Total

179cal25P13C3F0fib

Food	Qty		Cal	P	C	F
⠿KefiR - 1%		ﬂ oz	118	13	11	3
⠿Whey Protein Powder		scoop	61	12	2	1

Meal Total

714cal74P37C30F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	460	70	0	20
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Olive Oil	g	90	0	0	10

Meal Total

714cal74P37C30F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	460	70	0	20
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Olive Oil	g	90	0	0	10

Meal Total

710cal75P35C30F6fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	498	71	0	24
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Watermelon	g	103	2	23	1
⠿Olive Oil	g	45	0	0	5

Meal Total

710cal75P35C30F6fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	498	71	0	24
⠿Olive Oil	g	45	0	0	5
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Watermelon	g	103	2	23	1

Meal Total

714cal74P37C30F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	460	70	0	20
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Olive Oil	g	90	0	0	10

Meal Total

714cal74P37C30F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	460	70	0	20
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Olive Oil	g	90	0	0	10

Meal Total

710cal75P35C30F6fib

Food		Cal	P	C	F
⠿Chicken Thigh (Cooked)(Skinless)	oz	498	71	0	24
⠿Olive Oil	g	45	0	0	5
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Watermelon	g	103	2	23	1

Meal Total

853cal87P70C25F14fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	410	80	0	10
⠿Sweet Potato (cooked)(Gm)	g	262	5	60	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	135	0	0	15

Meal Total

769cal86P50C25F11fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	410	80	0	10
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Olive Oil	g	135	0	0	15

Meal Total

850cal86P68C26F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	500	80	0	20
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Olive Oil	g	54	0	0	6

Meal Total

762cal85P47C26F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	500	80	0	20
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿White Rice (Cooked)	grams	164	3	38	0
⠿Olive Oil	g	54	0	0	6

Meal Total

847cal90P70C23F14fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	486	83	0	17
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Sweet Potato (cooked)(Gm)	g	262	5	60	0
⠿Olive Oil	g	54	0	0	6

Meal Total

759cal88P50C23F11fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	486	83	0	17
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Olive Oil	g	54	0	0	6

Meal Total

759cal82P47C27F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	506	77	0	22
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿White Rice (Cooked)	grams	164	3	38	0
⠿Olive Oil	g	45	0	0	5