Stoic Physique — Meal Planner

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‹ Aaron Hutchinson

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2376cal205P236C68F

2524cal188P326C52F

2317cal190P234C69F

2671cal198P355C51F

2240cal197P237C56F

2580cal203P325C52F

2030cal185P201C54F

Meal Total

406cal39P58C2F8fib

Food		Cal	P	C	F
🍽 Your Smoothie
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Pineapple, Frozen	g	45	0	11	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	90	13	10	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Orange Juice, Fresh	g	37	1	8	0

Meal Total

406cal39P58C2F8fib

Food		Cal	P	C	F
🍽 Your Smoothie
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Pineapple, Frozen	g	45	0	11	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	90	13	10	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Orange Juice, Fresh	g	37	1	8	0

Meal Total

406cal39P58C2F8fib

Food		Cal	P	C	F
🍽 Your Smoothie
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Pineapple, Frozen	g	45	0	11	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	90	13	10	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Orange Juice, Fresh	g	37	1	8	0

Meal Total

406cal39P58C2F8fib

Food		Cal	P	C	F
🍽 Your Smoothie
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Pineapple, Frozen	g	45	0	11	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	90	13	10	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Orange Juice, Fresh	g	37	1	8	0

Meal Total

406cal39P58C2F8fib

Food		Cal	P	C	F
🍽 Your Smoothie
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Pineapple, Frozen	g	45	0	11	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	90	13	10	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Orange Juice, Fresh	g	37	1	8	0

Meal Total

406cal39P58C2F8fib

Food		Cal	P	C	F
🍽 Your Smoothie
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Pineapple, Frozen	g	45	0	11	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	90	13	10	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Orange Juice, Fresh	g	37	1	8	0

Meal Total

406cal39P58C2F8fib

Food		Cal	P	C	F
🍽 Your Smoothie
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Pineapple, Frozen	g	45	0	11	0
⠿Greek Yogurt - Nonfat - Any Flavor	grams	90	13	10	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Orange Juice, Fresh	g	37	1	8	0

Meal Total

503cal16P85C11F5fib

Food		Cal	P	C	F
🍽 Bagel and Banana
⠿Thomas' Bagel (Plain)	bagel	266	10	53	2
⠿Peanut Butter	grams	122	4	5	9
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

261cal7P47C5F8fib

Food		Cal	P	C	F
🍽 Oatmeal and Chicken
⠿Oatmeal (Dry)	grams	213	7	37	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

261cal7P47C5F8fib

Food		Cal	P	C	F
🍽 Oatmeal and Chicken
⠿Oatmeal (Dry)	grams	213	7	37	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

261cal7P47C5F8fib

Food		Cal	P	C	F
🍽 Oatmeal and Chicken
⠿Oatmeal (Dry)	grams	213	7	37	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

261cal7P47C5F8fib

Food		Cal	P	C	F
🍽 Oatmeal and Chicken
⠿Oatmeal (Dry)	grams	213	7	37	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

261cal7P47C5F8fib

Food		Cal	P	C	F
🍽 Oatmeal and Chicken
⠿Oatmeal (Dry)	grams	213	7	37	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

179cal5P33C3F6fib

Food		Cal	P	C	F
🍽 Oatmeal and Chicken
⠿Oatmeal (Dry)	grams	135	4	24	3
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

585cal45P36C29F3fib

Food		Cal	P	C	F
🍽 Packed: Turkey Rice Bowl
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Roasted Broccoli	grams	55	1	2	5
⠿Olive Oil	g	72	0	0	8

Meal Total

556cal59P53C12F6fib

Food		Cal	P	C	F
🍽 Packed: Chicken Rice Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Jasmine Rice (Cooked)	grams	176	3	41	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	54	0	0	6

Meal Total

585cal45P36C29F3fib

Food		Cal	P	C	F
🍽 Packed: Turkey Rice Bowl
⠿93/7 - Lean Ground Turkey (Cooked)	oz	312	42	0	16
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Roasted Broccoli	grams	55	1	2	5
⠿Olive Oil	g	72	0	0	8

Meal Total

580cal60P58C12F6fib

Food		Cal	P	C	F
🍽 Packed: Chicken Rice Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Jasmine Rice (Cooked)	grams	198	4	46	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	54	0	0	6

Meal Total

494cal47P36C18F3fib

Food		Cal	P	C	F
🍽 Packed: Chicken Rice Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Roasted Broccoli	grams	55	1	2	5
⠿Olive Oil	g	72	0	0	8

Meal Total

574cal59P53C14F6fib

Food		Cal	P	C	F
🍽 Chicken, Rice, Veg
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Jasmine Rice (Cooked)	grams	176	3	41	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	72	0	0	8

Meal Total

436cal36P19C24F8fib

Food		Cal	P	C	F
🍽 Egg Scramble and Veg
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	58	13	1	0
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0
⠿Olive Oil	g	72	0	0	8

Meal Total

240cal0P60C0F0fib

Food	Qty		Cal	P	C	F
🍽 369 Carb Mix
⠿Formula 369		scoop	240	0	60	0

Meal Total

240cal0P60C0F0fib

Food	Qty		Cal	P	C	F
🍽 369 Carb Mix
⠿Formula 369		scoop	240	0	60	0

Meal Total

240cal0P60C0F0fib

Food	Qty		Cal	P	C	F
🍽 369 Carb Mix
⠿Formula 369		scoop	240	0	60	0

Meal Total

315cal27P18C15F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	155	5	5	13
⠿Beef Jerky		grams	156	21	13	2

Meal Total

361cal13P57C9F2fib

Food	Qty		Cal	P	C	F
⠿Thomas' Bagel (Plain)		bagel	266	10	53	2
⠿Peanut Butter		grams	91	3	4	7

Meal Total

282cal23P16C14F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	155	5	5	13
⠿Beef Jerky		grams	131	18	11	2

Meal Total

361cal13P57C9F2fib

Food		Cal	P	C	F
🍽 Pre-Ride
⠿Thomas' Bagel (Plain)	bagel	266	10	53	2
⠿Peanut Butter	grams	91	3	4	7

Meal Total

262cal20P14C14F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	155	5	5	13
⠿Beef Jerky		grams	104	14	9	1

Meal Total

212cal20P15C8F3fib

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

Meal Total

132cal20P13C0F0fib

Food	Qty		Cal	P	C	F
⠿Non-Fat Cottage Cheese		grams	133	20	13	0

Meal Total

579cal62P49C15F5fib

Food		Cal	P	C	F
🍽 Chicken, Potato, Salad
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Potatoes (Uncooked)	g	183	5	40	0
⠿Cherry Tomatoes	grams	13	0	3	0
⠿Tossed Salad (With Light Dressing)	serving	121	4	6	9

Meal Total

553cal51P49C17F6fib

Food		Cal	P	C	F
🍽 Pork, Sweet Potato, Salad
⠿Pork Tenderloin (Cooked)	oz	242	44	0	8
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0
⠿Cherry Tomatoes	grams	13	0	3	0
⠿Tossed Salad (With Light Dressing)	serving	121	4	6	9

Meal Total

587cal59P54C15F9fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	126	2	29	0
🍽 Chicken Stir Fry
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Olive Oil	g	72	0	0	8
⠿Grilled Chicken (Oz)	oz	246	48	0	6

Meal Total

415cal44P26C15F3fib

Food		Cal	P	C	F
🍽 Salmon, Potato, Veg
⠿Salmon (Cooked)	oz	250	40	0	10
⠿Potatoes (Uncooked)	g	110	3	24	0
⠿Roasted Broccoli	grams	55	1	2	5

Meal Total

647cal60P50C23F6fib

Food		Cal	P	C	F
🍽 Chicken and Salad
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Olive Oil	g	72	0	0	8
⠿Cherry Tomatoes	grams	17	1	4	0
⠿Tossed Salad (With Light Dressing)	serving	121	4	6	9
⠿Sweet Potato (cooked)(Gm)	g	174	3	40	0

Meal Total

574cal46P48C22F9fib

Food		Cal	P	C	F
🍽 Salmon, Rice, Veg
⠿Salmon (Cooked)	oz	250	40	0	10
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Olive Oil	g	108	0	0	12
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

593cal54P47C21F6fib

Food		Cal	P	C	F
🍽 Post-Ride Dinner - Chicken Pasta
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Rao'S Marinara Sauce	grams	34	1	2	3
⠿Olive Oil	g	108	0	0	12
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

230cal25P28C2F4fib

Food		Cal	P	C	F
🍽 Apple and Shake
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
🍽 Apple and Shake
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

230cal25P28C2F4fib

Food		Cal	P	C	F
🍽 Apple and Shake
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

230cal25P28C2F4fib

Food		Cal	P	C	F
🍽 Apple and Shake
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

230cal25P28C2F4fib

Food		Cal	P	C	F
🍽 Apple and Shake
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

230cal25P28C2F4fib

Food		Cal	P	C	F
🍽 Apple and Shake
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

230cal25P28C2F4fib

Food		Cal	P	C	F
🍽 Apple and Shake
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Whey Protein Powder	scoop	122	24	3	2