Stoic Physique — Meal Planner

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‹ Tim OHara

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1892cal192P128C68F

1870cal179P131C70F

1904cal191P141C64F

1973cal189P158C65F

1895cal189P143C63F

Meal Total

445cal39P16C25F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

445cal39P16C25F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

363cal33P15C19F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

445cal39P16C25F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

445cal39P16C25F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

445cal39P16C25F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

445cal39P16C25F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg White	g	73	16	1	0
⠿Almond Butter (gm)	grams	98	3	3	8
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

105cal13P11C1F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0
⠿Whey Protein Powder		scoop	61	12	2	1

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

105cal13P11C1F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0
⠿Whey Protein Powder		scoop	61	12	2	1

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

40cal1P9C0F2fib

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

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

40cal1P9C0F2fib

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

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

0cal0P0C0F0fib

Food	Qty		Cal	P	C	F
⠿Brewed Coffee		cup	2	0	0	0

Meal Total

52cal1P12C0F3fib

Food	Qty		Cal	P	C	F
⠿Mixed Fruit		grams	52	1	12	0

Meal Total

52cal1P12C0F3fib

Food	Qty		Cal	P	C	F
⠿Mixed Fruit		grams	52	1	12	0

Meal Total

572cal52P46C20F5fib

Food		Cal	P	C	F
🍽 Ground Beef Rice Bowl
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lime Juice	g	2	0	0	0
⠿Cilantro Leaves	cup	1	0	0	0
⠿Fat Free Plain Greek Yogurt	grams	28	5	2	0

Meal Total

572cal52P46C20F5fib

Food		Cal	P	C	F
🍽 Ground Beef Rice Bowl
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lime Juice	g	2	0	0	0
⠿Cilantro Leaves	cup	1	0	0	0
⠿Fat Free Plain Greek Yogurt	grams	28	5	2	0

Meal Total

572cal52P46C20F5fib

Food		Cal	P	C	F
🍽 Ground Beef Rice Bowl
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	11	1	2	0
⠿Lime Juice	g	2	0	0	0
⠿Cilantro Leaves	cup	1	0	0	0
⠿Fat Free Plain Greek Yogurt	grams	28	5	2	0

Meal Total

589cal58P51C17F7fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿Jasmine Rice (Cooked)	grams	113	2	26	0
⠿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
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16

Meal Total

589cal58P51C17F7fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿Jasmine Rice (Cooked)	grams	113	2	26	0
⠿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
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16

Meal Total

589cal58P51C17F7fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿Jasmine Rice (Cooked)	grams	113	2	26	0
⠿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
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16

Meal Total

589cal58P51C17F7fib

Food		Cal	P	C	F
🍽 Chicken Thigh Stir Fry
⠿Jasmine Rice (Cooked)	grams	113	2	26	0
⠿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
⠿Chicken Thigh (Cooked)(Skinless)	oz	332	47	0	16

Meal Total

235cal26P17C7F1fib

Food		Cal	P	C	F
⠿Chomps Beef Stick	beef stick	103	10	0	7
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

235cal26P17C7F1fib

Food		Cal	P	C	F
⠿Chomps Beef Stick	beef stick	103	10	0	7
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

268cal27P22C8F2fib

Food		Cal	P	C	F
⠿Chomps Beef Stick	beef stick	103	10	0	7
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

235cal26P17C7F1fib

Food		Cal	P	C	F
⠿Chomps Beef Stick	beef stick	103	10	0	7
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

235cal26P17C7F1fib

Food		Cal	P	C	F
⠿Chomps Beef Stick	beef stick	103	10	0	7
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

235cal26P17C7F1fib

Food		Cal	P	C	F
⠿Chomps Beef Stick	beef stick	103	10	0	7
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

235cal26P17C7F1fib

Food		Cal	P	C	F
⠿Chomps Beef Stick	beef stick	103	10	0	7
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	23	0	5	0

Meal Total

535cal62P38C15F0fib

Food		Cal	P	C	F
🍽 Lemon Parmesan Chicken & Rice
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿Chicken Breast - Raw - Skinless	oz	258	51	0	6
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Olive Oil	g	36	0	0	4
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	2	0	1	0
⠿Water (ml)	ml	0	0	0	0
⠿Fat Free Evaporated Milk	grams	24	3	4	0
⠿Parmigiano Reggiano	grams	64	6	0	5

Meal Total

535cal62P38C15F0fib

Food		Cal	P	C	F
🍽 Lemon Parmesan Chicken & Rice
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿Chicken Breast - Raw - Skinless	oz	258	51	0	6
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Olive Oil	g	36	0	0	4
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Garlic Powder	tsp	2	0	1	0
⠿Water (ml)	ml	0	0	0	0
⠿Fat Free Evaporated Milk	grams	24	3	4	0
⠿Parmigiano Reggiano	grams	64	6	0	5

Meal Total

667cal67P48C23F5fib

Food		Cal	P	C	F
🍽 Italian Rotisserie Chicken with Roasted Potatoes & Tomatoes
⠿Rotisserie Chicken (No Skin)	oz	378	61	0	15
⠿Baby Potatoes (gm)(Raw)	grams	154	4	34	0
⠿Cherry Tomatoes	grams	57	2	13	0
⠿Olive Oil	g	72	0	0	8
⠿Garlic Powder	tsp	6	0	1	0
⠿Italian Seasoning	tsp	2	0	0	0

Meal Total

595cal67P48C15F5fib

Food		Cal	P	C	F
🍽 Italian Rotisserie Chicken with Roasted Potatoes & Tomatoes
⠿Rotisserie Chicken (No Skin)	oz	378	61	0	15
⠿Baby Potatoes (gm)(Raw)	grams	154	4	34	0
⠿Cherry Tomatoes	grams	57	2	13	0
⠿Garlic Powder	tsp	6	0	1	0
⠿Italian Seasoning	tsp	2	0	0	0

Meal Total

664cal65P65C16F6fib

Food		Cal	P	C	F
🍽 Grilled Steak Rice Bowl
⠿Sirloin Steak (Raw)	oz	330	60	0	10
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Bell Pepper, Green	medium (~119 g)	28	1	6	0
⠿Olive Oil	g	45	0	0	5
⠿Garlic Powder	tsp	6	0	1	0
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

574cal65P47C14F5fib

Food		Cal	P	C	F
🍽 Chicken Bacon Ranch Pasta
⠿Turkey Bacon	slice	48	3	0	4
⠿Chicken Breast (Cooked)(OZ)	oz	133	26	0	3
⠿Rotini Chickpea Pasta By Banza	oz	211	11	35	3
⠿Non-Fat Cottage Cheese	grams	67	10	7	0
⠿Cheese - Reduced Fat - Your Choice	grams	69	9	0	4
⠿Ranch Powder	grams	14	1	3	0
⠿Fairlife - Fat Free Milk	ﬂ oz	29	5	2	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

574cal65P47C14F5fib

Food		Cal	P	C	F
🍽 Chicken Bacon Ranch Pasta
⠿Turkey Bacon	slice	48	3	0	4
⠿Chicken Breast (Cooked)(OZ)	oz	133	26	0	3
⠿Rotini Chickpea Pasta By Banza	oz	211	11	35	3
⠿Non-Fat Cottage Cheese	grams	67	10	7	0
⠿Cheese - Reduced Fat - Your Choice	grams	69	9	0	4
⠿Ranch Powder	grams	14	1	3	0
⠿Fairlife - Fat Free Milk	ﬂ oz	29	5	2	0
⠿Black Pepper (Dash)	dash	0	0	0	0