Stoic Physique — Meal Planner

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‹ Fez Tahir

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2106cal179P199C66F

2211cal183P201C75F

2123cal181P199C67F

2105cal185P213C57F

2106cal179P199C66F

1934cal165P161C70F

2095cal169P168C83F

Meal Total

532cal50P29C24F0fib

Food		Cal	P	C	F
🍽 Eggs, Beef, Tortilla
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿90/10 Ground Beef - Cooked	oz	178	22	0	10
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Salsa	grams	14	1	3	0

Meal Total

532cal50P29C24F0fib

Food		Cal	P	C	F
🍽 Eggs, Beef, Tortilla
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿90/10 Ground Beef - Cooked	oz	178	22	0	10
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Salsa	grams	14	1	3	0

Meal Total

532cal50P29C24F0fib

Food		Cal	P	C	F
🍽 Eggs, Beef, Tortilla
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿90/10 Ground Beef - Cooked	oz	178	22	0	10
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Salsa	grams	14	1	3	0

Meal Total

532cal50P29C24F0fib

Food		Cal	P	C	F
🍽 Eggs, Beef, Tortilla
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿90/10 Ground Beef - Cooked	oz	178	22	0	10
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Salsa	grams	14	1	3	0

Meal Total

532cal50P29C24F0fib

Food		Cal	P	C	F
🍽 Eggs, Beef, Tortilla
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿90/10 Ground Beef - Cooked	oz	178	22	0	10
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Salsa	grams	14	1	3	0

Meal Total

532cal50P29C24F0fib

Food		Cal	P	C	F
🍽 Eggs, Beef, Tortilla
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿90/10 Ground Beef - Cooked	oz	178	22	0	10
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Salsa	grams	14	1	3	0

Meal Total

532cal50P29C24F0fib

Food		Cal	P	C	F
🍽 Eggs, Beef, Tortilla
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	48	11	1	0
⠿90/10 Ground Beef - Cooked	oz	178	22	0	10
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Salsa	grams	14	1	3	0

Meal Total

274cal10P36C10F0fib

Food	Qty		Cal	P	C	F
🍽 Go Macro and Fruit
⠿Go Macro - Protein Bar		bar	274	10	36	10

Meal Total

274cal10P36C10F0fib

Food	Qty		Cal	P	C	F
🍽 Go Macro and Fruit
⠿Go Macro - Protein Bar		bar	274	10	36	10

Meal Total

274cal10P36C10F0fib

Food	Qty		Cal	P	C	F
🍽 Go Macro and Fruit
⠿Go Macro - Protein Bar		bar	274	10	36	10

Meal Total

274cal10P36C10F0fib

Food	Qty		Cal	P	C	F
🍽 Go Macro and Fruit
⠿Go Macro - Protein Bar		bar	274	10	36	10

Meal Total

274cal10P36C10F0fib

Food	Qty		Cal	P	C	F
🍽 Go Macro and Fruit
⠿Go Macro - Protein Bar		bar	274	10	36	10

Meal Total

236cal17P42C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Whole Foods - Organic Medjool Dates		dates	124	1	30	0

Meal Total

274cal10P36C10F0fib

Food	Qty		Cal	P	C	F
🍽 Go Macro and Fruit
⠿Go Macro - Protein Bar		bar	274	10	36	10

Meal Total

556cal58P54C12F7fib

Food		Cal	P	C	F
🍽 Chicken, Rice, Veg (Pre-Workout)
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿White Rice (Cooked)	grams	164	3	38	0
⠿Bell Pepper	g	31	1	6	0
⠿Onion	medium (~110 g)	47	1	10	0
⠿Olive Oil	g	45	0	0	5

Meal Total

507cal58P53C7F7fib

Food		Cal	P	C	F
🍽 Chicken, Rice, Veg (Pre-Workout)
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Bell Pepper	g	31	1	6	0
⠿Onion	medium (~110 g)	47	1	10	0

Meal Total

556cal58P54C12F7fib

Food		Cal	P	C	F
🍽 Chicken, Rice, Veg (Pre-Workout)
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿White Rice (Cooked)	grams	164	3	38	0
⠿Bell Pepper	g	31	1	6	0
⠿Onion	medium (~110 g)	47	1	10	0
⠿Olive Oil	g	45	0	0	5

Meal Total

507cal49P53C11F7fib

Food		Cal	P	C	F
🍽 Chicken, Rice, Veg (Pre-Workout)
⠿Chicken Breast (Cooked)(OZ)	oz	221	44	0	5
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Bell Pepper	g	31	1	6	0
⠿Onion	medium (~110 g)	47	1	10	0
⠿Olive Oil	g	45	0	0	5

Meal Total

556cal58P54C12F7fib

Food		Cal	P	C	F
🍽 Chicken, Rice, Veg (Pre-Workout)
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿White Rice (Cooked)	grams	164	3	38	0
⠿Bell Pepper	g	31	1	6	0
⠿Onion	medium (~110 g)	47	1	10	0
⠿Olive Oil	g	45	0	0	5

Meal Total

394cal40P18C18F0fib

Food	Qty		Cal	P	C	F
🍽 Halal Kebab Plate
⠿Chicken Kebab		grams	388	40	18	18

Meal Total

592cal35P50C28F0fib

Food	Qty		Cal	P	C	F
🍽 Chicken Shawarma Bowl (Meal Out)
⠿Naya - Chicken Shawarma Bowl (GH)		bowl	592	35	50	28

Meal Total

236cal17P42C0F0fib

Food		Cal	P	C	F
🍽 Yogurt, Dates, Walnuts
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whole Foods - Organic Medjool Dates	dates	124	1	30	0

Meal Total

236cal17P42C0F0fib

Food		Cal	P	C	F
🍽 Yogurt, Dates, Walnuts
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whole Foods - Organic Medjool Dates	dates	124	1	30	0

Meal Total

236cal17P42C0F0fib

Food		Cal	P	C	F
🍽 Yogurt, Dates, Walnuts
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whole Foods - Organic Medjool Dates	dates	124	1	30	0

Meal Total

236cal17P42C0F0fib

Food		Cal	P	C	F
🍽 Yogurt, Dates, Walnuts
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whole Foods - Organic Medjool Dates	dates	124	1	30	0

Meal Total

236cal17P42C0F0fib

Food		Cal	P	C	F
🍽 Yogurt, Dates, Walnuts
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Whole Foods - Organic Medjool Dates	dates	124	1	30	0

Meal Total

164cal16P25C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Frozen Mango/Berries		grams	51	0	13	0

Meal Total

112cal16P12C0F0fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0

Meal Total

508cal44P38C20F5fib

Food		Cal	P	C	F
🍽 Beef and Tortillas
⠿90/10 Ground Beef - Cooked	oz	297	37	0	17
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Salsa	grams	20	1	4	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

662cal48P41C34F3fib

Food		Cal	P	C	F
🍽 Chicken and Rice
⠿Chicken Thigh, Cooked	g	294	42	0	14
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Roasted Broccoli	grams	165	3	5	15
⠿Olive Oil	g	45	0	0	5

Meal Total

525cal46P38C21F5fib

Food		Cal	P	C	F
🍽 Bison and Tortillas
⠿Ground Bison 92% (cooked)	oz	318	38	0	18
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Salsa	grams	20	1	4	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

556cal59P53C12F9fib

Food		Cal	P	C	F
🍽 Chicken and Rice
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿White Rice (Cooked)	grams	176	3	41	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	54	0	0	6

Meal Total

508cal44P38C20F5fib

Food		Cal	P	C	F
🍽 Beef and Tortillas
⠿90/10 Ground Beef - Cooked	oz	297	37	0	17
⠿Medium Flour Tortilla	tortilla	139	4	24	3
⠿Salsa	grams	20	1	4	0
⠿Mixed Vegetables (Your Choice)	grams	48	2	10	0

Meal Total

608cal42P47C28F10fib

Food		Cal	P	C	F
🍽 Beef Bowl
⠿90/10 Ground Beef - Cooked	oz	297	37	0	17
⠿White Rice (Cooked)	grams	151	2	35	0
⠿Bell Pepper	g	31	1	6	0
⠿Avocado	medium (~150 g edible)	132	2	6	11

Meal Total

585cal58P41C21F3fib

Food		Cal	P	C	F
🍽 Chicken and Rice
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿White Rice (Cooked)	grams	158	3	36	0
⠿Roasted Broccoli	grams	165	3	5	15