Stoic Physique — Meal Planner

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‹ Matt Witt

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1864cal183P184C44F

1955cal188P195C47F

1731cal183P126C55F

1896cal170P205C44F

1898cal172P208C42F

1818cal188P109C70F

1931cal191P123C75F

Meal Total

317cal42P17C9F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Natures Own - Sourdough Bread	slice	77	3	14	1
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Milk (GM)	Grams	35	1	1	3
⠿1st Phorm Collagen	scoop	60	15	0	0

Meal Total

297cal37P17C9F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	48	11	1	0
⠿Natures Own - Sourdough Bread	slice	77	3	14	1
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Milk (GM)	Grams	35	1	1	3
⠿1st Phorm Collagen	scoop	60	15	0	0

Meal Total

295cal23P35C7F5fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	195	6	34	4
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Milk (GM)	Grams	35	1	1	3
⠿1st Phorm Collagen	scoop	60	15	0	0

Meal Total

250cal21P28C6F4fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	155	5	27	3
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Milk (GM)	Grams	35	1	1	3
⠿1st Phorm Collagen	scoop	60	15	0	0

Meal Total

250cal21P28C6F4fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	155	5	27	3
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Milk (GM)	Grams	35	1	1	3
⠿1st Phorm Collagen	scoop	60	15	0	0

Meal Total

375cal43P17C15F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Natures Own - Sourdough Bread	slice	77	3	14	1
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Milk (GM)	Grams	35	1	1	3
⠿1st Phorm Collagen	scoop	60	15	0	0

Meal Total

452cal46P31C16F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg Whites	grams	48	11	1	0
⠿Natures Own - Sourdough Bread	slice	154	6	28	2
⠿Brewed Coffee	cup	2	0	0	0
⠿Half & Half Milk (GM)	Grams	35	1	1	3
⠿1st Phorm Collagen	scoop	60	15	0	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

429cal58P11C17F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	11	0	3	0
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Low Fat Shredded Cheese	grams	49	4	1	3

Meal Total

558cal59P13C30F4fib

Food		Cal	P	C	F
🍽 Ground Beef Avocado Salad
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado (Single)	medium (~150 g edible)	66	1	3	6
⠿Olive Oil	g	72	0	0	8
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

594cal59P13C34F4fib

Food		Cal	P	C	F
🍽 Ground Beef Avocado Salad
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Avocado (Single)	medium (~150 g edible)	66	1	3	6
⠿Olive Oil	g	108	0	0	12
⠿White Wine Vinegar	Tbsp	0	0	0	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

256cal28P27C4F3fib

Food		Cal	P	C	F
⠿Ascent Protein Powder	scoop	125	25	4	1
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3

Meal Total

256cal28P27C4F3fib

Food		Cal	P	C	F
⠿Ascent Protein Powder	scoop	125	25	4	1
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3

Meal Total

256cal28P27C4F3fib

Food		Cal	P	C	F
⠿Ascent Protein Powder	scoop	125	25	4	1
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3

Meal Total

234cal27P27C2F2fib

Food		Cal	P	C	F
⠿Ascent Protein Powder	scoop	125	25	4	1
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0
⠿Almond Milk, Sweetened	mL	3	0	1	0

Meal Total

212cal20P15C8F3fib

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

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2

Meal Total

134cal18P11C2F0fib

Food	Qty		Cal	P	C	F
⠿Beef Jerky		grams	131	18	11	2

Meal Total

370cal53P8C14F18fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	8	0	2	0
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4
⠿Low Fat Shredded Cheese	grams	64	6	1	4

Meal Total

297cal47P7C9F18fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	8	0	2	0
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4

Meal Total

301cal47P8C9F18fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	11	0	3	0
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4

Meal Total

301cal47P8C9F18fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap - Low Cal Wrap
⠿G Hughes - Sugar Free BBQ Sauce	grams	11	0	3	0
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	68	6	2	4

Meal Total

610cal61P42C22F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Rao's Garlic Alfredo Sauce	grams	163	5	3	15
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

588cal60P42C20F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Rao's Garlic Alfredo Sauce	grams	147	4	3	13
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

588cal60P42C20F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Pasta (Cooked)(gm)	grams	157	6	31	1
⠿Rao's Garlic Alfredo Sauce	grams	147	4	3	13
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

212cal20P15C8F3fib

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

Meal Total

212cal20P15C8F3fib

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

Meal Total

212cal20P15C8F3fib

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

Meal Total

624cal38P82C16F0fib

Food	Qty		Cal	P	C	F
⠿Kevin's - Thai Style Coconut Chicken		package	264	30	9	12
⠿Veetee - Basmati Rice		container	360	8	73	4

Meal Total

624cal38P82C16F0fib

Food	Qty		Cal	P	C	F
⠿Kevin's - Thai Style Coconut Chicken		package	264	30	9	12
⠿Veetee - Basmati Rice		container	360	8	73	4

Meal Total

624cal38P82C16F0fib

Food	Qty		Cal	P	C	F
⠿Kevin's - Thai Style Coconut Chicken		package	264	30	9	12
⠿Veetee - Basmati Rice		container	360	8	73	4

Meal Total

624cal38P82C16F0fib

Food	Qty		Cal	P	C	F
⠿Kevin's - Thai Style Coconut Chicken		package	264	30	9	12
⠿Veetee - Basmati Rice		container	360	8	73	4

Meal Total

185cal21P23C1F0fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Pbfit (Dry)	grams	44	5	3	1
⠿Honey	g	33	0	8	0

Meal Total

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3

Meal Total

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3

Meal Total

185cal21P23C1F0fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Pbfit (Dry)	grams	44	5	3	1
⠿Honey	g	33	0	8	0

Meal Total

157cal17P20C1F0fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Pbfit (Dry)	grams	44	5	3	1
⠿Honey	g	33	0	8	0

Meal Total

141cal15P18C1F0fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	67	10	7	0
⠿Pbfit (Dry)	grams	44	5	3	1
⠿Honey	g	33	0	8	0

Meal Total

165cal18P21C1F0fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	90	13	10	0
⠿Pbfit (Dry)	grams	44	5	3	1
⠿Honey	g	33	0	8	0