Stoic Physique — Meal Planner

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‹ Harel Edery

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2025cal178P146C81F

1857cal176P115C77F

2017cal186P145C77F

1828cal182P104C76F

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

112cal1P27C0F3fib

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

Meal Total

470cal52P25C18F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Natures Own - Sourdough Bread	slice	77	3	14	1
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1

📊 Macro target · ±10%

423–517cal47–57P23–28C16–20F

Macro target

Proteing≈ 47–57g

Carbsg≈ 23–28g

Fatg≈ 16–20g

Calories470≈ 423–517

Range

Meal Total

470cal52P25C18F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Natures Own - Sourdough Bread	slice	77	3	14	1
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1

Meal Total

456cal40P29C20F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Cottage Cheese 2%	g	140	18	8	4
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

456cal40P29C20F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Cottage Cheese 2%	g	140	18	8	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

456cal40P29C20F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Cottage Cheese 2%	g	140	18	8	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

456cal40P29C20F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Cottage Cheese 2%	g	140	18	8	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Fresh/Frozen Mixed Berries	grams	53	1	11	1

Meal Total

519cal48P12C31F8fib

Food	Qty		Cal	P	C	F
⠿12 Chairs - Greek Salad + Chicken		serving	519	48	12	31

Meal Total

519cal48P12C31F8fib

Food	Qty		Cal	P	C	F
⠿12 Chairs - Greek Salad + Chicken		serving	519	48	12	31

Meal Total

519cal48P12C31F8fib

Food	Qty		Cal	P	C	F
⠿12 Chairs - Greek Salad + Chicken		serving	519	48	12	31

Meal Total

519cal48P12C31F8fib

Food	Qty		Cal	P	C	F
⠿12 Chairs - Greek Salad + Chicken		serving	519	48	12	31

Meal Total

519cal48P12C31F8fib

Food	Qty		Cal	P	C	F
⠿12 Chairs - Greek Salad + Chicken		serving	519	48	12	31

Meal Total

519cal48P12C31F8fib

Food	Qty		Cal	P	C	F
⠿12 Chairs - Greek Salad + Chicken		serving	519	48	12	31

Meal Total

519cal48P12C31F8fib

Food	Qty		Cal	P	C	F
⠿12 Chairs - Greek Salad + Chicken		serving	519	48	12	31

Meal Total

599cal56P51C19F8fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
🍽 Side Salad
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	18	1	4	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	72	0	0	8

Meal Total

599cal56P51C19F8fib

Food		Cal	P	C	F
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Sirloin Steak - Cooked	oz	292	50	0	10
🍽 Side Salad
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	18	1	4	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	72	0	0	8

Meal Total

599cal56P51C19F8fib

Food		Cal	P	C	F
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Sirloin Steak - Cooked	oz	292	50	0	10
🍽 Side Salad
⠿Romaine/Cos Lettuce	g	31	2	5	1
⠿Cherry Tomatoes	grams	31	1	7	0
⠿Cucumber	g	18	1	4	0
⠿Red Onion (gm)	grams	19	1	4	0
⠿Red Wine Vinegar	tsp	4	0	1	0
⠿Olive Oil	g	72	0	0	8

Meal Total

583cal63P49C15F18fib

Food		Cal	P	C	F
🍽 Savory Chicken & Quinoa Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Quinoa (Cooked)(Grams)	grams	236	8	42	4
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Baby Spinach	grams	8	1	1	0
⠿Olive Oil	g	45	0	0	5
⠿Seasonings	to taste	0	0	0	0

Meal Total

583cal63P49C15F18fib

Food		Cal	P	C	F
🍽 Savory Chicken & Quinoa Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Quinoa (Cooked)(Grams)	grams	236	8	42	4
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Baby Spinach	grams	8	1	1	0
⠿Olive Oil	g	45	0	0	5
⠿Seasonings	to taste	0	0	0	0

Meal Total

583cal63P49C15F18fib

Food		Cal	P	C	F
🍽 Savory Chicken & Quinoa Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Quinoa (Cooked)(Grams)	grams	236	8	42	4
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Baby Spinach	grams	8	1	1	0
⠿Olive Oil	g	45	0	0	5
⠿Seasonings	to taste	0	0	0	0

Meal Total

506cal60P35C14F13fib

Food		Cal	P	C	F
🍽 Savory Chicken & Quinoa Bowl
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Quinoa (Cooked)(Grams)	grams	153	5	27	3
⠿Cherry Tomatoes	grams	29	1	6	0
⠿Baby Spinach	grams	8	1	1	0
⠿Olive Oil	g	45	0	0	5
⠿Seasonings	to taste	0	0	0	0

Meal Total

325cal21P31C13F3fib

Food		Cal	P	C	F
⠿excellence 70% cacoa dark chocolate by lindt	square	112	2	8	8
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Cottage Cheese 2%	g	140	18	8	4

Meal Total

325cal21P31C13F3fib

Food		Cal	P	C	F
⠿excellence 70% cacoa dark chocolate by lindt	square	112	2	8	8
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Cottage Cheese 2%	g	140	18	8	4

Meal Total

269cal20P27C9F3fib

Food		Cal	P	C	F
⠿excellence 70% cacoa dark chocolate by lindt	square	56	1	4	4
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Cottage Cheese 2%	g	140	18	8	4

Meal Total

347cal34P28C11F2fib

Food		Cal	P	C	F
⠿Peanut Butter	grams	122	4	5	9
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1

Meal Total

347cal34P28C11F2fib

Food		Cal	P	C	F
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Peanut Butter	grams	122	4	5	9
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0

Meal Total

347cal34P28C11F2fib

Food		Cal	P	C	F
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Peanut Butter	grams	122	4	5	9
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0

Meal Total

347cal34P28C11F2fib

Food		Cal	P	C	F
⠿Transparent Labs - Protein Powder	scoop	125	28	1	1
⠿Peanut Butter	grams	122	4	5	9
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0