Stoic Physique — Meal Planner

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‹ Joe Failla

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1868cal184P166C52F

1888cal188P176C48F

1873cal194P173C45F

1878cal196P179C42F

1872cal184P167C52F

1871cal186P176C47F

1874cal187P169C50F

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

293cal54P8C5F3fib

Food		Cal	P	C	F
⠿Premier Protein Shake	bottle	167	30	5	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Creatine	grams	0	0	0	0

Meal Total

293cal54P8C5F3fib

Food		Cal	P	C	F
⠿Premier Protein Shake	bottle	167	30	5	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Creatine	grams	0	0	0	0

Meal Total

293cal54P8C5F3fib

Food		Cal	P	C	F
⠿Premier Protein Shake	bottle	167	30	5	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Creatine	grams	0	0	0	0

Meal Total

293cal54P8C5F3fib

Food		Cal	P	C	F
⠿Premier Protein Shake	bottle	167	30	5	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Creatine	grams	0	0	0	0

Meal Total

293cal54P8C5F3fib

Food		Cal	P	C	F
⠿Premier Protein Shake	bottle	167	30	5	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Creatine	grams	0	0	0	0

Meal Total

293cal54P8C5F3fib

Food		Cal	P	C	F
⠿Premier Protein Shake	bottle	167	30	5	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Creatine	grams	0	0	0	0

Meal Total

293cal54P8C5F3fib

Food		Cal	P	C	F
⠿Premier Protein Shake	bottle	167	30	5	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Creatine	grams	0	0	0	0

Meal Total

131cal17P9C3F1fib

Food	Qty		Cal	P	C	F
⠿Profeel - Protein Pudding (chocolate)		g	127	17	9	3

Meal Total

131cal17P9C3F1fib

Food	Qty		Cal	P	C	F
⠿Profeel - Protein Pudding (chocolate)		g	127	17	9	3

Meal Total

131cal17P9C3F1fib

Food	Qty		Cal	P	C	F
⠿Profeel - Protein Pudding (chocolate)		g	127	17	9	3

Meal Total

131cal17P9C3F1fib

Food	Qty		Cal	P	C	F
⠿Profeel - Protein Pudding (chocolate)		g	127	17	9	3

Meal Total

131cal17P9C3F1fib

Food	Qty		Cal	P	C	F
⠿Profeel - Protein Pudding (chocolate)		g	127	17	9	3

Meal Total

131cal17P9C3F1fib

Food	Qty		Cal	P	C	F
⠿Profeel - Protein Pudding (chocolate)		g	127	17	9	3

Meal Total

131cal17P9C3F1fib

Food	Qty		Cal	P	C	F
⠿Profeel - Protein Pudding (chocolate)		g	127	17	9	3

Meal Total

627cal54P51C23F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
🍽 Side Salad
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	18	1	4	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	90	0	0	10

Meal Total

627cal54P51C23F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
🍽 Side Salad
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	18	1	4	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	90	0	0	10

Meal Total

627cal62P61C15F5fib

Food		Cal	P	C	F
⠿Chobani - Zero Sugar Cup (150gm)	cup	68	12	5	0
⠿Cottage Cheese 1%	grams	146	20	9	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Chia Seeds (Gm)	grams	61	2	5	4
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Granola	grams	142	3	19	6

Meal Total

627cal62P61C15F5fib

Food		Cal	P	C	F
⠿Chobani - Zero Sugar Cup (150gm)	cup	68	12	5	0
⠿Cottage Cheese 1%	grams	146	20	9	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Chia Seeds (Gm)	grams	61	2	5	4
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Granola	grams	142	3	19	6

Meal Total

626cal52P55C22F6fib

Food		Cal	P	C	F
⠿Rotisserie Chicken (No Skin)	oz	283	46	0	11
⠿White Rice (Cooked)	grams	151	2	35	0
🍽 Side Salad
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	15	1	3	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	90	0	0	10

Meal Total

626cal52P55C22F6fib

Food		Cal	P	C	F
⠿Rotisserie Chicken (No Skin)	oz	283	46	0	11
⠿White Rice (Cooked)	grams	151	2	35	0
🍽 Side Salad
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	15	1	3	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	90	0	0	10

Meal Total

627cal54P51C23F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
🍽 Side Salad
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	18	1	4	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	90	0	0	10

Meal Total

613cal53P53C21F8fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	135	0	0	15

Meal Total

633cal57P63C17F9fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Olive Oil	g	90	0	0	10
🍽 Chicken Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	27	0	7	0
⠿Black Beans (Boiled)	grams	33	2	6	0
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Sweet Corn, Frozen	g	30	1	6	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Salsa	grams	25	1	5	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	7	0	1	0

Meal Total

618cal55P50C22F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	190	5	42	0
⠿Olive Oil	g	90	0	0	10
⠿Seasonings	to taste	0	0	0	0

Meal Total

623cal57P56C19F8fib

Food		Cal	P	C	F
⠿Tuna Steak - Cooked	oz	285	51	0	9
⠿White Rice (Cooked)	grams	201	3	46	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	90	0	0	10

Meal Total

618cal55P50C22F11fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	108	0	0	12

Meal Total

617cal57P59C17F3fib

Food		Cal	P	C	F
⠿Cod - Cooked (Oz)	oz	207	48	0	2
⠿Roasted Potatoes	grams	240	8	53	0
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Olive Oil	g	135	0	0	15

Meal Total

619cal56P56C19F8fib

Food		Cal	P	C	F
⠿Pork Tenderloin (Cooked)	oz	282	51	0	9
⠿White Rice (Cooked)	grams	201	3	46	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0
⠿Olive Oil	g	90	0	0	10

Meal Total

92cal5P18C0F0fib

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

Meal Total

92cal5P18C0F0fib

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

Meal Total

92cal5P18C0F0fib

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

Meal Total

92cal5P18C0F0fib

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

Meal Total

92cal5P18C0F0fib

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

Meal Total

92cal5P18C0F0fib

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

Meal Total

92cal5P18C0F0fib

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