Stoic Physique — Meal Planner

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‹ Michael Olson

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2332cal187P207C84F

2306cal186P206C82F

2355cal198P186C91F

2319cal190P221C75F

2306cal187P196C86F

2313cal177P255C65F

2291cal184P211C79F

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

151cal11P20C3F4fib

Food	Qty		Cal	P	C	F
⠿Honey		g	33	0	8	0
⠿Optivia Oatmeal raisin crisp bar		bar	119	11	12	3

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

144cal1P35C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Honey		g	33	0	8	0

Meal Total

284cal31P22C8F9fib

Food	Qty		Cal	P	C	F
⠿Arbonne Plant protein powder		scoops	211	30	8	7
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

284cal31P22C8F9fib

Food	Qty		Cal	P	C	F
⠿Arbonne Plant protein powder		scoops	211	30	8	7
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

284cal31P22C8F9fib

Food	Qty		Cal	P	C	F
⠿Arbonne Plant protein powder		scoops	211	30	8	7
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

284cal31P22C8F9fib

Food	Qty		Cal	P	C	F
⠿Arbonne Plant protein powder		scoops	211	30	8	7
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

284cal31P22C8F9fib

Food	Qty		Cal	P	C	F
⠿Arbonne Plant protein powder		scoops	211	30	8	7
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

284cal31P22C8F9fib

Food	Qty		Cal	P	C	F
⠿Arbonne Plant protein powder		scoops	211	30	8	7
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

284cal31P22C8F9fib

Food	Qty		Cal	P	C	F
⠿Arbonne Plant protein powder		scoops	211	30	8	7
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

479cal31P28C27F4fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	226	19	2	16
⠿Kodiak Power Waffles	wafﬂes	243	12	24	11
⠿Mrs. Butterworth's Sugar Free Pancake Syrup	grams	11	0	3	0

Meal Total

479cal31P28C27F4fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	226	19	2	16
⠿Kodiak Power Waffles	wafﬂes	243	12	24	11
⠿Mrs. Butterworth's Sugar Free Pancake Syrup	grams	11	0	3	0

Meal Total

479cal31P28C27F4fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	226	19	2	16
⠿Kodiak Power Waffles	wafﬂes	243	12	24	11
⠿Mrs. Butterworth's Sugar Free Pancake Syrup	grams	11	0	3	0

Meal Total

479cal31P28C27F4fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	226	19	2	16
⠿Kodiak Power Waffles	wafﬂes	243	12	24	11
⠿Mrs. Butterworth's Sugar Free Pancake Syrup	grams	11	0	3	0

Meal Total

479cal31P28C27F4fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	226	19	2	16
⠿Kodiak Power Waffles	wafﬂes	243	12	24	11
⠿Mrs. Butterworth's Sugar Free Pancake Syrup	grams	11	0	3	0

Meal Total

414cal28P44C14F11fib

Food		Cal	P	C	F
⠿Arbonne Plant protein powder	scoops	141	20	5	5
🍽 Overnight Oats
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3

Meal Total

414cal28P44C14F11fib

Food		Cal	P	C	F
⠿Arbonne Plant protein powder	scoops	141	20	5	5
🍽 Overnight Oats
⠿Almond Milk, Unsweetened	fl oz	35	1	1	3
⠿Chia Seeds (Gm)	grams	51	2	4	3
⠿Blueberries	g	32	0	7	0
⠿Oatmeal Prepared With Quick Oats	grams	155	5	27	3

📊 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

245cal15P8C17F9fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Cookie		cookies	245	15	8	17

Meal Total

245cal15P8C17F9fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Cookie		cookies	245	15	8	17

Meal Total

258cal18P6C18F0fib

Food	Qty		Cal	P	C	F
⠿Paleovalley Beef sticks		oz	258	18	6	18

Meal Total

232cal20P20C8F0fib

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

Meal Total

207cal11P25C7F4fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

207cal11P25C7F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

207cal11P25C7F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

548cal53P48C16F12fib

Food	Qty		Cal	P	C	F
⠿Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans		bowl	548	53	48	16

Meal Total

522cal52P47C14F4fib

Food		Cal	P	C	F
⠿Rotisserie Chicken (No Skin)	oz	283	46	0	11
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Minute Rice	cups	199	4	39	3

Meal Total

495cal48P42C15F4fib

Food		Cal	P	C	F
⠿Tyson - Grilled Chicken Breast Strips	oz	237	44	4	5
⠿Microwaveable Petite Sweet Potato	grams	130	2	30	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

492cal48P48C12F4fib

Food		Cal	P	C	F
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	213	42	0	5
⠿Hellmann'S - Light Mayonnaise	grams	40	0	1	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Minute Rice	cups	199	4	39	3

Meal Total

576cal54P36C24F16fib

Food		Cal	P	C	F
⠿Turkey Burger - Bubba	patty	374	44	0	22
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	162	8	28	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

561cal44P76C9F5fib

Food		Cal	P	C	F
⠿Barilla Ready Pasta	bag	347	12	68	3
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Shrimp (Cooked)	oz	165	30	0	5

Meal Total

539cal51P32C23F4fib

Food		Cal	P	C	F
⠿Rotisserie Chicken (No Skin)	oz	283	46	0	11
⠿Old El Paso - Hard Taco Shell	shell	216	3	24	12
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

157cal16P21C1F3fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

157cal16P21C1F3fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

213cal19P23C5F0fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	126	17	8	3
⠿Pretzels		grams	84	2	15	2

Meal Total

213cal19P23C5F0fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	126	17	8	3
⠿Pretzels		grams	84	2	15	2

Meal Total

141cal19P5C5F1fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5

Meal Total

228cal22P8C12F2fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Mixed Nuts		grams	94	3	3	8

Meal Total

228cal22P8C12F2fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Chips (Snack Bag)		Bag (32gm)	137	19	5	5
⠿Mixed Nuts		grams	94	3	3	8