Stoic Physique — Meal Planner

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‹ Matt Rohman

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1885cal164P206C45F

1966cal171P217C46F

1841cal163P196C45F

1952cal167P222C44F

1994cal178P217C46F

2014cal200P173C58F

1994cal188P162C66F

Meal Total

137cal7P25C1F0fib

Food	Qty		Cal	P	C	F
⠿Orange Juice, Fresh		g	111	2	25	1
⠿Perfect Aminos		serving	20	5	0	0

Meal Total

137cal7P25C1F0fib

Food	Qty		Cal	P	C	F
⠿Orange Juice, Fresh		g	111	2	25	1
⠿Perfect Aminos		serving	20	5	0	0

Meal Total

137cal7P25C1F0fib

Food	Qty		Cal	P	C	F
⠿Orange Juice, Fresh		g	111	2	25	1
⠿Perfect Aminos		serving	20	5	0	0

Meal Total

137cal7P25C1F0fib

Food	Qty		Cal	P	C	F
⠿Orange Juice, Fresh		g	111	2	25	1
⠿Perfect Aminos		serving	20	5	0	0

Meal Total

137cal7P25C1F0fib

Food	Qty		Cal	P	C	F
⠿Orange Juice, Fresh		g	111	2	25	1
⠿Perfect Aminos		serving	20	5	0	0

Meal Total

137cal7P25C1F0fib

Food	Qty		Cal	P	C	F
⠿Orange Juice, Fresh		g	111	2	25	1
⠿Perfect Aminos		serving	20	5	0	0

Meal Total

378cal31P50C6F8fib

Food		Cal	P	C	F
🍽 Oatmeal and Whey
⠿Oatmeal (Dry)	grams	213	7	37	4
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

378cal31P50C6F8fib

Food		Cal	P	C	F
🍽 Oatmeal and Whey
⠿Oatmeal (Dry)	grams	213	7	37	4
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

378cal31P50C6F8fib

Food		Cal	P	C	F
🍽 Oatmeal and Whey
⠿Oatmeal (Dry)	grams	213	7	37	4
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

378cal31P50C6F8fib

Food		Cal	P	C	F
🍽 Oatmeal and Whey
⠿Oatmeal (Dry)	grams	213	7	37	4
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

378cal31P50C6F8fib

Food		Cal	P	C	F
🍽 Oatmeal and Whey
⠿Oatmeal (Dry)	grams	213	7	37	4
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

348cal28P32C12F3fib

Food		Cal	P	C	F
🍽 Eggs and Sourdough
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

442cal37P33C18F3fib

Food		Cal	P	C	F
🍽 Eggs and Sourdough
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	58	13	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

592cal42P70C16F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Olive Oil	g	54	0	0	6
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿White Rice (Cooked)	grams	252	4	58	0

Meal Total

592cal42P70C16F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Olive Oil	g	54	0	0	6
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

592cal42P70C16F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Olive Oil	g	54	0	0	6
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

646cal42P70C22F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Olive Oil	g	108	0	0	12
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

592cal42P70C16F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Olive Oil	g	54	0	0	6
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

587cal56P48C19F8fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Steak and Potato
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0
⠿Olive Oil	g	72	0	0	8

Meal Total

587cal56P48C19F8fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Steak and Potato
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Olive Oil	g	72	0	0	8
⠿Potatoes (gm)(Cooked)	grams	178	4	40	0

Meal Total

280cal43P18C4F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

280cal43P18C4F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

280cal43P18C4F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

280cal43P18C4F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

280cal43P18C4F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0
⠿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

280cal43P18C4F2fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

498cal41P43C18F8fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Beef, Potato, Veg
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Potatoes (gm)(Cooked)	grams	156	4	35	0
⠿Butter, Salted	g	73	0	0	8

Meal Total

579cal48P54C19F7fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Turkey Taco Bowl
⠿93/7 - Lean Ground Turkey (Cooked)	oz	260	35	0	13
⠿White Rice (Cooked)	grams	176	3	41	0
⠿Salsa	grams	20	1	4	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

454cal40P33C18F7fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Beef, Potato, Veg
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Potatoes (gm)(Cooked)	grams	111	3	25	0
⠿Butter, Salted	g	73	0	0	8

Meal Total

511cal44P59C11F6fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Sourdough Turkey Sandwich
⠿Deli Turkey Meat	oz	153	25	8	3
⠿Sourdough Bread	slice (40gm)	218	8	42	2
⠿Low Fat Shredded Cheese	grams	96	9	1	6

Meal Total

607cal55P54C19F7fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Chicken Pasta
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Pasta (Cooked)(gm)	grams	220	8	43	1
⠿Rao'S Marinara Sauce	grams	34	1	2	3
⠿Olive Oil	g	90	0	0	10

Meal Total

593cal47P45C25F7fib

Food		Cal	P	C	F
🍽 Turkey, Rice, Veg
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Green Beans	g	56	3	11	0
⠿Olive Oil	g	72	0	0	8

Meal Total

702cal67P59C22F3fib

Food		Cal	P	C	F
🍽 Out With Your Daughter (Flex Meal)
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Medium Flour Tortilla	tortilla	278	8	48	6
⠿Salsa	grams	20	1	4	0
⠿Bell Pepper	g	31	1	6	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

92cal5P18C0F0fib

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