Stoic Physique — Meal Planner

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‹ Ryan Gilmore 1

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1974cal194P160C62F

1799cal190P118C63F

1974cal194P160C62F

1953cal186P165C61F

1778cal182P123C62F

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

379cal41P38C7F7fib

Food		Cal	P	C	F
⠿Oats	g (dry)	76	3	14	1
⠿Creatine	grams	0	0	0	0
🍽 Morning Smoothie
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Whey Protein Powder	scoop	183	36	5	2

Meal Total

379cal41P38C7F7fib

Food		Cal	P	C	F
⠿Oats	g (dry)	76	3	14	1
⠿Creatine	grams	0	0	0	0
🍽 Morning Smoothie
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Whey Protein Powder	scoop	183	36	5	2

Meal Total

302cal38P24C6F5fib

Food		Cal	P	C	F
⠿Creatine	grams	0	0	0	0
🍽 Morning Smoothie
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Whey Protein Powder	scoop	183	36	5	2

Meal Total

379cal41P38C7F7fib

Food		Cal	P	C	F
⠿Oats	g (dry)	76	3	14	1
⠿Creatine	grams	0	0	0	0
🍽 Morning Smoothie
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Whey Protein Powder	scoop	183	36	5	2

Meal Total

379cal41P38C7F7fib

Food		Cal	P	C	F
⠿Oats	g (dry)	76	3	14	1
⠿Creatine	grams	0	0	0	0
🍽 Morning Smoothie
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Whey Protein Powder	scoop	183	36	5	2

Meal Total

302cal38P24C6F5fib

Food		Cal	P	C	F
⠿Creatine	grams	0	0	0	0
🍽 Morning Smoothie
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Whey Protein Powder	scoop	183	36	5	2

Meal Total

302cal38P24C6F5fib

Food		Cal	P	C	F
⠿Creatine	grams	0	0	0	0
🍽 Morning Smoothie
⠿Fresh/Frozen Mixed Berries	grams	89	1	19	1
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Whey Protein Powder	scoop	183	36	5	2

Meal Total

372cal52P5C16F11fib

Food		Cal	P	C	F
🍽 Chicken Salad
⠿Chicken Breast (Cooked)(OZ)	oz	243	48	0	6
⠿Iceberg Lettuce	g	17	1	3	0
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar (tsp)	tsp	0	0	0	0
⠿Baby Spinach	grams	19	2	2	0
⠿Dry Spices (Your Choice)	serving	0	0	0	0

Meal Total

372cal52P5C16F11fib

Food		Cal	P	C	F
🍽 Chicken Salad
⠿Chicken Breast (Cooked)(OZ)	oz	243	48	0	6
⠿Iceberg Lettuce	g	17	1	3	0
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar (tsp)	tsp	0	0	0	0
⠿Baby Spinach	grams	19	2	2	0
⠿Dry Spices (Your Choice)	serving	0	0	0	0

Meal Total

372cal52P5C16F11fib

Food		Cal	P	C	F
🍽 Chicken Salad
⠿Chicken Breast (Cooked)(OZ)	oz	243	48	0	6
⠿Iceberg Lettuce	g	17	1	3	0
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar (tsp)	tsp	0	0	0	0
⠿Baby Spinach	grams	19	2	2	0
⠿Dry Spices (Your Choice)	serving	0	0	0	0

Meal Total

372cal52P5C16F11fib

Food		Cal	P	C	F
🍽 Chicken Salad
⠿Chicken Breast (Cooked)(OZ)	oz	243	48	0	6
⠿Iceberg Lettuce	g	17	1	3	0
⠿Olive Oil	g	90	0	0	10
⠿White Wine Vinegar (tsp)	tsp	0	0	0	0
⠿Baby Spinach	grams	19	2	2	0
⠿Dry Spices (Your Choice)	serving	0	0	0	0

Meal Total

351cal44P10C15F2fib

Food		Cal	P	C	F
🍽 Classic Tuna Salad
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	213	42	0	5
⠿Hellmann'S - Light Mayonnaise	grams	93	0	2	9
⠿Dijon Mustard	tsp	11	1	1	1
⠿Onion	medium (~110 g)	24	1	5	0
⠿Celery, Stalk	medium (~40 g)	7	0	1	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

351cal44P10C15F2fib

Food		Cal	P	C	F
🍽 Classic Tuna Salad
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	213	42	0	5
⠿Hellmann'S - Light Mayonnaise	grams	93	0	2	9
⠿Dijon Mustard	tsp	11	1	1	1
⠿Onion	medium (~110 g)	24	1	5	0
⠿Celery, Stalk	medium (~40 g)	7	0	1	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

351cal44P10C15F2fib

Food		Cal	P	C	F
🍽 Classic Tuna Salad
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	213	42	0	5
⠿Hellmann'S - Light Mayonnaise	grams	93	0	2	9
⠿Dijon Mustard	tsp	11	1	1	1
⠿Onion	medium (~110 g)	24	1	5	0
⠿Celery, Stalk	medium (~40 g)	7	0	1	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

249cal20P22C9F3fib

Food	Qty		Cal	P	C	F
⠿Prime Bar (any flavor)		bar	249	20	22	9

Meal Total

249cal20P22C9F3fib

Food	Qty		Cal	P	C	F
⠿Prime Bar (any flavor)		bar	249	20	22	9

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

249cal20P22C9F3fib

Food	Qty		Cal	P	C	F
⠿Prime Bar (any flavor)		bar	249	20	22	9

Meal Total

249cal20P22C9F3fib

Food	Qty		Cal	P	C	F
⠿Prime Bar (any flavor)		bar	249	20	22	9

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

186cal28P14C2F1fib

Food	Qty		Cal	P	C	F
⠿David - Protein Bar		bar	182	28	14	2

Meal Total

689cal64P52C25F9fib

Food		Cal	P	C	F
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15
⠿Branzino - Cooked	oz	285	53	0	8

Meal Total

689cal64P52C25F9fib

Food		Cal	P	C	F
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15
⠿Branzino - Cooked	oz	285	53	0	8

Meal Total

570cal45P39C26F5fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	250	40	0	10
⠿White Rice (Cooked)	grams	126	2	29	0
🍽 Spinach & Tomato Side Salad
⠿Spinach (Gm)	g	17	2	2	0
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Balsamic Vinegar	grams	11	0	3	0
⠿Olive Oil	g	135	0	0	15
⠿Dry Spices (Your Choice)	serving	0	0	0	0

Meal Total

689cal64P52C25F9fib

Food		Cal	P	C	F
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15
⠿Branzino - Cooked	oz	285	53	0	8

Meal Total

689cal64P52C25F9fib

Food		Cal	P	C	F
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Tomato Pasta Sauce (Red)	grams	36	1	6	1
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15
⠿Branzino - Cooked	oz	285	53	0	8

Meal Total

570cal45P39C26F5fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	250	40	0	10
⠿White Rice (Cooked)	grams	126	2	29	0
🍽 Spinach & Tomato Side Salad
⠿Spinach (Gm)	g	17	2	2	0
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Balsamic Vinegar	grams	11	0	3	0
⠿Dry Spices (Your Choice)	serving	0	0	0	0
⠿Olive Oil	g	135	0	0	15

Meal Total

570cal45P39C26F5fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	250	40	0	10
⠿White Rice (Cooked)	grams	126	2	29	0
🍽 Spinach & Tomato Side Salad
⠿Spinach (Gm)	g	17	2	2	0
⠿Tomato	medium (~123 g)	26	1	5	0
⠿Balsamic Vinegar	grams	11	0	3	0
⠿Dry Spices (Your Choice)	serving	0	0	0	0
⠿Olive Oil	g	135	0	0	15

Meal Total

173cal16P16C5F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Dark Chocolate Chips		grams	80	1	9	5

Meal Total

173cal16P16C5F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Dark Chocolate Chips		grams	80	1	9	5

Meal Total

369cal27P36C13F2fib

Food		Cal	P	C	F
🍽 Oreo Ninja Creami
⠿Oreo Cookie (original)	cookie(s)	167	1	25	7
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

173cal16P16C5F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Dark Chocolate Chips		grams	80	1	9	5

Meal Total

173cal16P16C5F0fib

Food	Qty		Cal	P	C	F
⠿Oikos - Triple 0 Greek Yogurt		container	88	15	7	0
⠿Dark Chocolate Chips		grams	80	1	9	5

Meal Total

369cal27P36C13F2fib

Food		Cal	P	C	F
🍽 Oreo Ninja Creami
⠿Oreo Cookie (original)	cookie(s)	167	1	25	7
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2

Meal Total

369cal27P36C13F2fib

Food		Cal	P	C	F
🍽 Oreo Ninja Creami
⠿Oreo Cookie (original)	cookie(s)	167	1	25	7
⠿Jell-O Instant Sugar Free Pudding	grams	28	0	7	0
⠿Almond Milk, Unsweetened	fl oz	52	2	1	4
⠿Whey Protein Powder	scoop	122	24	3	2