Stoic Physique — Meal Planner

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‹ Marshall Seese

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2167cal186P187C75F

2199cal174P225C67F

2209cal180P217C69F

2216cal185P216C68F

2184cal174P192C80F

Meal Total

212cal1P52C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Evogen Glycoject		scoop	100	0	25	0

Meal Total

212cal1P52C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Evogen Glycoject		scoop	100	0	25	0

Meal Total

212cal1P52C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Evogen Glycoject		scoop	100	0	25	0

Meal Total

212cal1P52C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Evogen Glycoject		scoop	100	0	25	0

Meal Total

212cal1P52C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Evogen Glycoject		scoop	100	0	25	0

Meal Total

212cal1P52C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Evogen Glycoject		scoop	100	0	25	0

Meal Total

212cal1P52C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Evogen Glycoject		scoop	100	0	25	0

Meal Total

476cal48P44C12F14fib

Food		Cal	P	C	F
⠿Kachava Vanilla Nutrition Shake	scoops	234	25	20	6
⠿The transformation co. power shake	grams	140	7	19	4
⠿The transformation co. dark berry protein	grams	98	16	5	2

Meal Total

476cal48P44C12F14fib

Food		Cal	P	C	F
⠿Kachava Vanilla Nutrition Shake	scoops	234	25	20	6
⠿The transformation co. dark berry protein	grams	98	16	5	2
⠿The transformation co. power shake	grams	140	7	19	4

Meal Total

476cal48P44C12F14fib

Food		Cal	P	C	F
⠿Kachava Vanilla Nutrition Shake	scoops	234	25	20	6
⠿The transformation co. dark berry protein	grams	98	16	5	2
⠿The transformation co. power shake	grams	140	7	19	4

Meal Total

476cal48P44C12F14fib

Food		Cal	P	C	F
⠿Kachava Vanilla Nutrition Shake	scoops	234	25	20	6
⠿The transformation co. dark berry protein	grams	98	16	5	2
⠿The transformation co. power shake	grams	140	7	19	4

Meal Total

476cal48P44C12F14fib

Food		Cal	P	C	F
⠿Kachava Vanilla Nutrition Shake	scoops	234	25	20	6
⠿The transformation co. dark berry protein	grams	98	16	5	2
⠿The transformation co. power shake	grams	140	7	19	4

Meal Total

439cal39P28C19F9fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Turkey Bacon	slice	96	6	0	8
⠿Mixed Fruit	grams	78	2	18	0

Meal Total

439cal39P28C19F9fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Turkey Bacon	slice	96	6	0	8
⠿Egg White	g	73	16	1	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Mixed Fruit	grams	78	2	18	0

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

122cal4P4C10F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	124	4	4	10

Meal Total

122cal4P4C10F0fib

Food	Qty		Cal	P	C	F
⠿Almonds		g	124	4	4	10

Meal Total

150cal7P17C6F0fib

Food	Qty		Cal	P	C	F
⠿Bellwether Farms Sheep milk yogurt		grams	103	7	4	6
⠿Honey		g	50	0	12	0

Meal Total

150cal7P17C6F0fib

Food	Qty		Cal	P	C	F
⠿Bellwether Farms Sheep milk yogurt		grams	103	7	4	6
⠿Honey		g	50	0	12	0

Meal Total

150cal7P17C6F0fib

Food	Qty		Cal	P	C	F
⠿Bellwether Farms Sheep milk yogurt		grams	103	7	4	6
⠿Honey		g	50	0	12	0

Meal Total

502cal57P19C22F4fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Trader Joes - Organic Mediterranean Salad Kit	bag	188	4	16	12
⠿Trader Joe's - Vegan Creamy Dill Dressing	grams	42	1	1	4
⠿Pickled Cucumber Dill	grams	10	0	3	0

Meal Total

502cal57P19C22F4fib

Food		Cal	P	C	F
⠿Trader Joe's - Vegan Creamy Dill Dressing	grams	42	1	1	4
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Trader Joes - Organic Mediterranean Salad Kit	bag	188	4	16	12
⠿Pickled Cucumber Dill	grams	10	0	3	0

Meal Total

578cal62P42C18F11fib

Food		Cal	P	C	F
🍽 Mediterranean Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Baby Spinach	grams	16	2	2	0
⠿Red Onion (gm)	grams	16	0	4	0
⠿Cucumber	g	11	0	2	0
⠿Feta Cheese	grams	71	4	1	6
⠿Olive Oil	g	54	0	0	6
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Cherry Tomatoes	grams	19	1	4	0

Meal Total

578cal62P42C18F11fib

Food		Cal	P	C	F
🍽 Mediterranean Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Baby Spinach	grams	16	2	2	0
⠿Red Onion (gm)	grams	16	0	4	0
⠿Cucumber	g	11	0	2	0
⠿Feta Cheese	grams	71	4	1	6
⠿Olive Oil	g	54	0	0	6
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Cherry Tomatoes	grams	19	1	4	0

Meal Total

533cal56P39C17F12fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Sweet Potato (cooked)(Gm)	g	110	2	25	0
🍽 Grilled Salmon and Veg
⠿Asparagus (Single)	Medium Spear(s)	56	5	9	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Olive Oil	g	45	0	0	5
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

533cal56P39C17F12fib

Food		Cal	P	C	F
⠿Sweet Potato (cooked)(Gm)	g	110	2	25	0
⠿Salmon (Cooked)	oz	300	48	0	12
🍽 Grilled Salmon and Veg
⠿Asparagus (Single)	Medium Spear(s)	56	5	9	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Olive Oil	g	45	0	0	5
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

533cal56P39C17F12fib

Food		Cal	P	C	F
⠿Sweet Potato (cooked)(Gm)	g	110	2	25	0
⠿Salmon (Cooked)	oz	300	48	0	12
🍽 Grilled Salmon and Veg
⠿Asparagus (Single)	Medium Spear(s)	56	5	9	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Olive Oil	g	45	0	0	5
⠿Salt & Pepper	To Taste Serving	0	0	0	0

Meal Total

139cal8P11C7F3fib

Food	Qty		Cal	P	C	F
⠿Snackish Pickle Punch potato crisps		chips	139	8	11	7

Meal Total

139cal8P11C7F3fib

Food	Qty		Cal	P	C	F
⠿Snackish Pickle Punch potato crisps		chips	139	8	11	7

Meal Total

140cal3P14C8F0fib

Food	Qty		Cal	P	C	F
⠿Simple Mills - Almond flour crackers		grams	134	3	14	8

Meal Total

140cal3P14C8F0fib

Food	Qty		Cal	P	C	F
⠿Simple Mills - Almond flour crackers		grams	134	3	14	8

Meal Total

209cal13P10C13F0fib

Food	Qty		Cal	P	C	F
⠿Wilde - Protein Chips (Snack Bag - 38Gm)		bag (38gm)	209	13	10	13

Meal Total

209cal13P10C13F0fib

Food	Qty		Cal	P	C	F
⠿Wilde - Protein Chips (Snack Bag - 38Gm)		bag (38gm)	209	13	10	13

Meal Total

209cal13P10C13F0fib

Food	Qty		Cal	P	C	F
⠿Wilde - Protein Chips (Snack Bag - 38Gm)		bag (38gm)	209	13	10	13

Meal Total

528cal53P52C12F7fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

528cal53P52C12F7fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Salmon (Cooked)	oz	300	48	0	12
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

528cal53P52C12F7fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Salmon (Cooked)	oz	300	48	0	12
⠿White Rice (Cooked)	grams	189	3	44	0

Meal Total

538cal59P44C14F9fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	334	52	0	14
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	164	5	36	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

538cal59P44C14F9fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	334	52	0	14
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	164	5	36	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

543cal57P36C19F5fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	334	52	0	14
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	164	5	36	0
⠿Olive Oil	g	45	0	0	5
⠿Seasonings	to taste	0	0	0	0

Meal Total

543cal57P36C19F5fib

Food		Cal	P	C	F
⠿Filet Mignon (Cooked)	oz	334	52	0	14
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	164	5	36	0
⠿Olive Oil	g	45	0	0	5
⠿Seasonings	to taste	0	0	0	0

Meal Total

207cal9P9C15F0fib

Food	Qty		Cal	P	C	F
⠿Trader Joes aged sheep's milk cheese			118	7	0	10
⠿Simple Mills - Almond flour crackers		grams	81	2	9	5

Meal Total

207cal9P9C15F0fib

Food	Qty		Cal	P	C	F
⠿Trader Joes aged sheep's milk cheese			118	7	0	10
⠿Simple Mills - Almond flour crackers		grams	81	2	9	5

Meal Total

143cal3P17C7F1fib

Food	Qty		Cal	P	C	F
⠿Trader Joes Ridge cut potato chips - salt n pepper		oz	143	3	17	7

Meal Total

143cal3P17C7F1fib

Food	Qty		Cal	P	C	F
⠿Trader Joes Ridge cut potato chips - salt n pepper		oz	143	3	17	7

Meal Total

98cal1P10C6F0fib

Food	Qty		Cal	P	C	F
⠿Skinny Pop Popcorn (100 Cal Snack Bag)		bag	98	1	10	6

Meal Total

98cal1P10C6F0fib

Food	Qty		Cal	P	C	F
⠿Skinny Pop Popcorn (100 Cal Snack Bag)		bag	98	1	10	6

Meal Total

98cal1P10C6F0fib

Food	Qty		Cal	P	C	F
⠿Skinny Pop Popcorn (100 Cal Snack Bag)		bag	98	1	10	6