Stoic Physique — Meal Planner

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‹ Steve Saugen

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2017cal215P152C61F

1939cal206P128C67F

1763cal203P123C51F

2012cal212P183C48F

2244cal184P197C80F

2003cal195P164C63F

1929cal208P128C65F

Meal Total

707cal93P50C15F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	96	22	2	0
⠿Naked Whey Isolate	scoops	120	30	0	0
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	104	15	3	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	67	10	7	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Spinach (Gm)	g	17	2	2	0

Meal Total

707cal93P50C15F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	96	22	2	0
⠿Naked Whey Isolate	scoops	120	30	0	0
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	104	15	3	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	67	10	7	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Spinach (Gm)	g	17	2	2	0

Meal Total

671cal86P48C15F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	86	20	1	0
⠿Naked Whey Isolate	scoops	120	30	0	0
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	86	13	3	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Spinach (Gm)	g	17	2	2	0

Meal Total

707cal93P50C15F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	96	22	2	0
⠿Naked Whey Isolate	scoops	120	30	0	0
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	104	15	3	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	67	10	7	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Spinach (Gm)	g	17	2	2	0

Meal Total

663cal84P48C15F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	77	17	1	0
⠿Naked Whey Isolate	scoops	120	30	0	0
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	86	13	3	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Spinach (Gm)	g	17	2	2	0

Meal Total

671cal86P48C15F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	86	20	1	0
⠿Naked Whey Isolate	scoops	120	30	0	0
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	86	13	3	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Spinach (Gm)	g	17	2	2	0

Meal Total

671cal86P48C15F6fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	86	20	1	0
⠿Naked Whey Isolate	scoops	120	30	0	0
⠿Good Culture 2% Low-Fat Classic Cottage Cheese	grams	86	13	3	3
⠿Greek Yogurt - Nonfat - Any Flavor	grams	56	8	6	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Spinach (Gm)	g	17	2	2	0

Meal Total

344cal43P34C4F4fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

469cal34P27C25F4fib

Food		Cal	P	C	F
⠿Egg - Large (Hard Boiled)	egg	300	25	2	21
⠿Cheese Stick - Low Fat	sticks	59	8	0	3
⠿Apple (Whole)	medium (~182 g)	105	1	25	0

Meal Total

344cal43P34C4F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4

Meal Total

344cal43P34C4F4fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

228cal19P2C16F0fib

Food	Qty		Cal	P	C	F
⠿Egg - Large (Hard Boiled)		egg	226	19	2	16

Meal Total

316cal21P40C8F7fib

Food		Cal	P	C	F
🍽 Packable
⠿Barebells Protein Bars	bar	212	20	15	8
⠿Apple (Whole)	medium (~182 g)	105	1	25	0

Meal Total

344cal43P34C4F4fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

212cal20P15C8F3fib

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

Meal Total

212cal20P15C8F3fib

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

Meal Total

214cal21P1C14F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	59	8	0	3
⠿Egg - Large (Hard Boiled)		egg	150	13	1	11

Meal Total

212cal20P15C8F3fib

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

Meal Total

344cal43P34C4F4fib

Food	Qty		Cal	P	C	F
⠿Core Power Fairlife Elite 42G		bottle	240	42	9	4
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

214cal21P1C14F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	59	8	0	3
⠿Egg - Large (Hard Boiled)		egg	150	13	1	11

Meal Total

214cal21P1C14F0fib

Food	Qty		Cal	P	C	F
⠿Cheese Stick - Low Fat		sticks	59	8	0	3
⠿Egg - Large (Hard Boiled)		egg	150	13	1	11

Meal Total

754cal59P53C34F6fib

Food		Cal	P	C	F
🍽 Sirloin, Potatoes, Broccoli
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Potatoes (Uncooked)	g	219	6	48	0
⠿Roasted Broccoli	grams	165	3	5	15
⠿Olive Oil	g	72	0	0	8

Meal Total

551cal59P36C19F8fib

Food		Cal	P	C	F
🍽 Chicken, Sweet Potato, Green Beans
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Sweet Potato (Grilled)	serving	149	2	24	5
⠿Green Beans	g	56	3	11	0
⠿Olive Oil	g	72	0	0	8
⠿G Hughes Sauce- Teriyaki	grams	10	1	1	0

Meal Total

534cal53P40C18F5fib

Food		Cal	P	C	F
🍽 Salmon, Asparagus, Potatoes
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Potatoes (Uncooked)	g	183	5	40	0
⠿Olive Oil	g	54	0	0	6

Meal Total

749cal56P84C21F6fib

Food		Cal	P	C	F
🍽 Flank Steak, Rice, Mixed Veg
⠿Flank Steak - (Cooked)	oz	304	47	0	13
⠿Jasmine Rice (Cooked)	grams	311	6	72	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	72	0	0	8

Meal Total

1009cal38P113C45F10fib

Food		Cal	P	C	F
🍽 Pizza Night (Family)
⠿Medium Pizza (Varied Toppings)(Slices)	Slice	969	36	105	45
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

802cal67P75C26F10fib

Food		Cal	P	C	F
🍽 Homemade Spaghetti
⠿MegafiT - 93/7 Ground Beef (A La Carte)	oz	368	51	2	18
⠿Pasta (Cooked)(gm)	grams	283	11	56	2
⠿Rao'S Marinara Sauce	grams	91	2	6	7
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

700cal58P45C32F5fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
🍽 Filet, Potatoes, Broccoli
⠿Potatoes (Uncooked)	g	183	5	40	0
⠿Roasted Broccoli	grams	165	3	5	15
⠿Olive Oil	g	54	0	0	6