Stoic Physique — Meal Planner

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‹ Matt Pine

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2118cal171P228C58F

2175cal186P234C55F

2136cal155P226C68F

2147cal165P185C83F

2260cal182P212C76F

2352cal184P233C76F

2241cal181P233C65F

Meal Total

482cal41P39C18F0fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fairlife - 2% Milk	cup	117	13	6	5
⠿White Bread	slice	172	4	30	4
⠿Butter, Salted	g	73	0	0	8

Meal Total

482cal41P39C18F0fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fairlife - 2% Milk	cup	117	13	6	5
⠿White Bread	slice	172	4	30	4
⠿Butter, Salted	g	73	0	0	8

Meal Total

361cal17P44C13F2fib

Food		Cal	P	C	F
⠿Fairlife - 2% Milk	cup	117	13	6	5
⠿White Bread	slice	172	4	30	4
⠿Butter, Salted	g	37	0	0	4
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

279cal15P21C15F0fib

Food		Cal	P	C	F
⠿Fairlife - 2% Milk	cup	117	13	6	5
⠿White Bread	slice	86	2	15	2
⠿Butter, Salted	g	73	0	0	8

Meal Total

589cal51P58C17F0fib

Food		Cal	P	C	F
⠿Core Power Fairlife Elite 42G	bottle	240	42	9	4
⠿White Bread	slice	172	4	30	4
⠿Peanut Butter	grams	122	4	5	9
⠿Jam	g	56	0	14	0

Meal Total

482cal41P39C18F0fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Fairlife - 2% Milk	cup	117	13	6	5
⠿White Bread	slice	172	4	30	4
⠿Butter, Salted	g	73	0	0	8

Meal Total

600cal42P63C20F8fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	72	17	2	0
⠿White Bread	slice	172	4	30	4
⠿Mixed Fruit	grams	130	3	30	0

Meal Total

112cal1P27C0F3fib

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

Meal Total

212cal20P15C8F3fib

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

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

170cal8P30C2F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Pbfit (Dry)		grams	66	8	5	2

Meal Total

195cal11P31C3F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Pbfit (Dry)		grams	88	10	6	3

Meal Total

195cal11P31C3F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Pbfit (Dry)		grams	88	10	6	3

Meal Total

195cal11P31C3F4fib

Food	Qty		Cal	P	C	F
⠿Pbfit (Dry)		grams	88	10	6	3
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

195cal11P31C3F4fib

Food	Qty		Cal	P	C	F
⠿Pbfit (Dry)		grams	88	10	6	3
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

80cal2P18C0F3fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	80	2	18	0

Meal Total

220cal13P33C4F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Pbfit (Dry)		grams	110	13	8	3

Meal Total

433cal30P49C13F6fib

Food		Cal	P	C	F
⠿White Bread	slice	172	4	30	4
⠿Deli Turkey Meat	oz	122	20	6	2
⠿Cheddar Cheese, Low Fat	g	34	3	0	3
⠿Hellmann'S - Light Mayonnaise	grams	40	0	1	4
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

652cal77P50C16F4fib

Food		Cal	P	C	F
🍽 Jalapeño Popper Mac N Cheese
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Bacon	slice(s)	46	4	0	4
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Cottage Cheese 1%	grams	52	7	3	1
⠿Jalapeño Pepper	medium (~14 g)	4	0	1	0
⠿A2/A2 - 2% Milk	ml	94	6	9	4
⠿Seasonings	to taste	0	0	0	0

Meal Total

433cal30P49C13F6fib

Food		Cal	P	C	F
⠿White Bread	slice	172	4	30	4
⠿Deli Turkey Meat	oz	122	20	6	2
⠿Cheddar Cheese, Low Fat	g	34	3	0	3
⠿Hellmann'S - Light Mayonnaise	grams	40	0	1	4
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

791cal66P53C35F5fib

Food		Cal	P	C	F
🍽 Creamy Chicken Pesto Pasta
⠿Cottage Cheese 1%	grams	52	7	3	1
⠿Parmesan Cheese (Chunk)	grams	96	9	1	6
⠿A2/A2 - 2% Milk	ml	125	8	12	5
⠿Seasonings	to taste	0	0	0	0
⠿Barilla Protein Pasta (cooked)	Grams	198	10	37	1
⠿Chicken Thigh - (Cooked) - Skin On - Bone Out	oz	322	33	0	21

Meal Total

564cal42P45C24F2fib

Food		Cal	P	C	F
🍽 Loaded Cheddar Fries
⠿93/7 Lean Ground Beef (Cooked)	oz	207	32	0	9
⠿Taco Seasoning Mix (40% Less Sodium)	grams	32	0	8	0
⠿Drinking Water	cups	0	0	0	0
⠿Ore Ida - Extra Crispy Fast Good French Fries	grams	189	2	26	8
⠿Cheddar Cheese, Low Fat	g	90	7	1	7
⠿Onion	medium (~110 g)	47	1	10	0

Meal Total

330cal42P27C6F7fib

Food		Cal	P	C	F
🍽 Chicken Sandwich
⠿Chicken Breast (Cooked)(OZ)	oz	177	35	0	4
⠿Dave's Killer Bread - Thin Sliced	slice	138	6	24	2
⠿Tomato (Slices)	Slice (~20gm)	10	0	2	0
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	3	0	1	0

Meal Total

527cal41P57C15F8fib

Food		Cal	P	C	F
⠿White Bread	slice	172	4	30	4
⠿Deli Turkey Meat	oz	183	30	9	3
⠿Cheddar Cheese, Low Fat	g	34	3	0	3
⠿Hellmann'S - Light Mayonnaise	grams	53	0	1	5
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0

Meal Total

192cal21P18C4F2fib

Food	Qty		Cal	P	C	F
⠿Oikos Pro		serving	139	20	8	3
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

222cal37P14C2F2fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	183	36	5	2
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

139cal20P8C3F0fib

Food	Qty		Cal	P	C	F
⠿Oikos Pro		serving	139	20	8	3

Meal Total

116cal3P8C8F0fib

Food	Qty		Cal	P	C	F
⠿Omega 3 Deluxe Trail Mix Fruit & Nut (Stop & Shop)		grams	113	3	8	8

Meal Total

240cal42P9C4F0fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

228cal21P27C4F4fib

Food	Qty		Cal	P	C	F
⠿Oikos Pro		serving	139	20	8	3
⠿Fresh/Frozen Mixed Berries		grams	89	1	19	1

Meal Total

517cal50P50C13F4fib

Food		Cal	P	C	F
🍽 Jalapeño Popper Mac N Cheese
⠿Chicken Breast (Cooked)(OZ)	oz	133	26	0	3
⠿Bacon	slice(s)	46	4	0	4
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Cottage Cheese 1%	grams	52	7	3	1
⠿Jalapeño Pepper	medium (~14 g)	4	0	1	0
⠿A2/A2 - 2% Milk	ml	94	6	9	4
⠿Seasonings	to taste	0	0	0	0

Meal Total

622cal54P79C10F17fib

Food		Cal	P	C	F
🍽 Steak Fiesta Bowl
⠿Taco Seasoning Mix (40% Less Sodium)	grams	40	0	10	0
⠿Black Beans (Boiled)	grams	79	6	14	0
⠿Corn (canned)	grams	46	1	9	1
⠿Salsa	grams	34	2	7	0
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Onion	medium (~110 g)	24	1	5	0
⠿Tomato	medium (~123 g)	14	1	2	0
⠿Sirloin Steak - Cooked	oz	243	41	0	9
⠿White Rice (Cooked)	grams	126	2	29	0

Meal Total

701cal57P53C29F5fib

Food		Cal	P	C	F
🍽 Creamy Chicken Pesto Pasta
⠿Chicken Thigh - (Cooked) - Skin On - Bone Out	oz	225	23	0	15
⠿Barilla Protein Pasta (cooked)	Grams	198	10	37	1
⠿Cottage Cheese 1%	grams	52	7	3	1
⠿Parmesan Cheese (Chunk)	grams	96	9	1	6
⠿A2/A2 - 2% Milk	ml	125	8	12	5
⠿Seasonings	to taste	0	0	0	0

Meal Total

631cal52P45C27F2fib

Food		Cal	P	C	F
🍽 Loaded Cheddar Fries
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Taco Seasoning Mix (40% Less Sodium)	grams	32	0	8	0
⠿Drinking Water	cups	0	0	0	0
⠿Ore Ida - Extra Crispy Fast Good French Fries	grams	189	2	26	8
⠿Cheddar Cheese, Low Fat	g	90	7	1	7
⠿Onion	medium (~110 g)	47	1	10	0

Meal Total

796cal75P70C24F9fib

Food		Cal	P	C	F
🍽 Air Fryer Potato Wedges
⠿Sirloin Steak - Cooked	oz	389	66	0	14
⠿Potatoes (Uncooked)	g	310	9	68	0
⠿Olive Oil	g	90	0	0	10
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0

Meal Total

969cal36P105C45F6fib

Food	Qty		Cal	P	C	F
⠿Medium Pizza (Varied Toppings)(Slices)		Slice	969	36	105	45

Meal Total

574cal59P35C22F4fib

Food		Cal	P	C	F
🍽 Steak Vegetable Fajitas (Sirloin)
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Extra Virgin Olive Oil	g	90	0	0	10
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Chili Powder	tsp	16	0	4	0
⠿Cumin Ground (Tsp)	tsp	5	0	1	0
⠿Lemon Juice	g	4	0	1	0
⠿Cilantro Leaves	cup	2	0	1	0
⠿Chopped Peppers And Onions	grams	22	1	4	0
⠿Sirloin Steak (Raw)	oz	297	54	0	9

Meal Total

112cal2P8C8F0fib

Food	Qty		Cal	P	C	F
⠿excellence 70% cacoa dark chocolate by lindt		square	112	2	8	8

Meal Total

112cal2P8C8F0fib

Food	Qty		Cal	P	C	F
⠿excellence 70% cacoa dark chocolate by lindt		square	112	2	8	8

Meal Total

0cal0P0C0F0fib

Meal Total

139cal20P8C3F0fib

Food	Qty		Cal	P	C	F
⠿Oikos Pro		serving	139	20	8	3

Meal Total

92cal5P18C0F0fib

Food	Qty		Cal	P	C	F
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0