Stoic Physique — Meal Planner

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‹ Justin Plemel

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2124cal182P196C68F

2122cal165P208C70F

2006cal179P165C70F

2101cal176P176C77F

1992cal189P156C68F

2109cal181P191C69F

2006cal184P151C74F

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

578cal58P37C22F2fib

Food		Cal	P	C	F
⠿Amylu - Chicken Breakfast Sausage (costco)	links	35	4	0	2
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Canyon Bakehouse Gluten Free White Bread	slice	172	4	30	4
⠿Brewed Coffee	cup	2	0	0	0
⠿Design For Health - Bone Broth Protein	scoop	109	21	4	1
⠿Kerrygold Butter	grams	35	0	0	4

Meal Total

578cal58P37C22F2fib

Food		Cal	P	C	F
⠿Amylu - Chicken Breakfast Sausage (costco)	links	35	4	0	2
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Canyon Bakehouse Gluten Free White Bread	slice	172	4	30	4
⠿Brewed Coffee	cup	2	0	0	0
⠿Design For Health - Bone Broth Protein	scoop	109	21	4	1
⠿Kerrygold Butter	grams	35	0	0	4

Meal Total

578cal58P37C22F2fib

Food		Cal	P	C	F
⠿Amylu - Chicken Breakfast Sausage (costco)	links	35	4	0	2
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Canyon Bakehouse Gluten Free White Bread	slice	172	4	30	4
⠿Brewed Coffee	cup	2	0	0	0
⠿Design For Health - Bone Broth Protein	scoop	109	21	4	1
⠿Kerrygold Butter	grams	35	0	0	4

Meal Total

578cal58P37C22F2fib

Food		Cal	P	C	F
⠿Amylu - Chicken Breakfast Sausage (costco)	links	35	4	0	2
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Canyon Bakehouse Gluten Free White Bread	slice	172	4	30	4
⠿Brewed Coffee	cup	2	0	0	0
⠿Design For Health - Bone Broth Protein	scoop	109	21	4	1
⠿Kerrygold Butter	grams	35	0	0	4

Meal Total

578cal58P37C22F2fib

Food		Cal	P	C	F
⠿Amylu - Chicken Breakfast Sausage (costco)	links	35	4	0	2
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Canyon Bakehouse Gluten Free White Bread	slice	172	4	30	4
⠿Brewed Coffee	cup	2	0	0	0
⠿Design For Health - Bone Broth Protein	scoop	109	21	4	1
⠿Kerrygold Butter	grams	35	0	0	4

Meal Total

578cal58P37C22F2fib

Food		Cal	P	C	F
⠿Amylu - Chicken Breakfast Sausage (costco)	links	35	4	0	2
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Canyon Bakehouse Gluten Free White Bread	slice	172	4	30	4
⠿Brewed Coffee	cup	2	0	0	0
⠿Design For Health - Bone Broth Protein	scoop	109	21	4	1
⠿Kerrygold Butter	grams	35	0	0	4

Meal Total

578cal58P37C22F2fib

Food		Cal	P	C	F
⠿Amylu - Chicken Breakfast Sausage (costco)	links	35	4	0	2
⠿Egg White	g	73	16	1	0
⠿Egg (Large)	egg	150	13	1	11
⠿Canyon Bakehouse Gluten Free White Bread	slice	172	4	30	4
⠿Brewed Coffee	cup	2	0	0	0
⠿Design For Health - Bone Broth Protein	scoop	109	21	4	1
⠿Kerrygold Butter	grams	35	0	0	4

Meal Total

690cal54P69C22F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Siete Almond Flour Tortilla	tortilla	305	9	30	17
⠿Mushrooms	g	17	2	2	0
⠿Bell Pepper	g	16	1	3	0
⠿Onion (Gm)	g	22	1	5	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

690cal54P69C22F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Siete Almond Flour Tortilla	tortilla	305	9	30	17
⠿Mushrooms	g	17	2	2	0
⠿Bell Pepper	g	16	1	3	0
⠿Onion (Gm)	g	22	1	5	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

690cal54P69C22F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Siete Almond Flour Tortilla	tortilla	305	9	30	17
⠿Mushrooms	g	17	2	2	0
⠿Bell Pepper	g	16	1	3	0
⠿Onion (Gm)	g	22	1	5	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

690cal54P69C22F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Siete Almond Flour Tortilla	tortilla	305	9	30	17
⠿Mushrooms	g	17	2	2	0
⠿Bell Pepper	g	16	1	3	0
⠿Onion (Gm)	g	22	1	5	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

690cal54P69C22F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Siete Almond Flour Tortilla	tortilla	305	9	30	17
⠿Mushrooms	g	17	2	2	0
⠿Bell Pepper	g	16	1	3	0
⠿Onion (Gm)	g	22	1	5	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

690cal54P69C22F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Siete Almond Flour Tortilla	tortilla	305	9	30	17
⠿Mushrooms	g	17	2	2	0
⠿Bell Pepper	g	16	1	3	0
⠿Onion (Gm)	g	22	1	5	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

690cal54P69C22F4fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Siete Almond Flour Tortilla	tortilla	305	9	30	17
⠿Mushrooms	g	17	2	2	0
⠿Bell Pepper	g	16	1	3	0
⠿Onion (Gm)	g	22	1	5	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

744cal69P63C24F5fib

Food		Cal	P	C	F
⠿Chicken Breast (Cooked)(OZ)	oz	309	62	0	7
⠿Butter, Salted	g	147	0	0	16
⠿Carrots	g	37	1	8	0
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Broccoli (gm)	g	35	2	6	0

Meal Total

742cal52P75C26F0fib

Food	Qty		Cal	P	C	F
⠿TACO CASSEROLE - (JP)		serving	742	52	75	26

Meal Total

738cal67P59C26F6fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Tomato Pasta Sauce (Red)	grams	46	2	8	1
⠿Sourdough Bread - Izzio	slice	64	2	14	0
⠿Kerrygold Butter	grams	71	0	0	8

Meal Total

721cal63P43C33F1fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Gluten Free Burger Bun - Canyon Bakehouse	bun	207	4	41	3
⠿Iceberg Lettuce (Leaf)	Leaf (med - 8gm)	2	0	0	0
⠿Tomato (Slices)	Slice (~20gm)	5	0	1	0
⠿Low Fat Shredded Cheese	grams	32	3	0	2
⠿Avocado Oil	g	108	0	0	12

Meal Total

724cal77P50C24F10fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	126	2	29	0
⠿Broccoli (gm)	g	49	3	8	0
⠿Seasonings	to taste	0	0	0	0
⠿Avocado Oil	g	90	0	0	10
⠿Kerrygold Butter	grams	42	0	0	5
🍽 Honey Dijon Marinated Chicken -JP
⠿Chicken Breast (Cooked)(OZ)	oz	354	70	0	8
⠿Dijon Mustard	tsp	15	1	1	1
⠿Honey	g	33	0	8	0
⠿Seasonings	to taste	0	0	0	0
⠿Apple Cider Vinegar	tablespoons	8	0	2	0
⠿Garlic Clove	clove	5	0	1	0
⠿Thyme (tbsp)	tbsp	2	0	1	0
⠿Salt and Pepper Blend	g	0	0	0	0

Meal Total

729cal68P58C25F9fib

Food		Cal	P	C	F
🍽 Slow Cooker Roast Beef with Carrots, Potatoes, and Onion
⠿Beef Chuck Steak (Cooked)	oz	353	60	0	13
⠿Potatoes (gm)(Cooked)	grams	160	4	36	0
⠿Carrots	g	53	1	12	0
⠿Onion (Gm)	g	47	1	10	0
⠿Olive Oil	g	108	0	0	12
⠿Low Sodium Beef Broth	cup	8	2	0	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

738cal72P45C30F6fib

Food		Cal	P	C	F
⠿Star Market - Pizza Crust (Thin)	pizza	115	4	20	3
⠿Daiya Mozzerella Shreds (Dairy Free)	g	90	1	8	6
⠿93/7 Lean Ground Beef (Cooked)	oz	368	56	0	16
⠿Tomato Pasta Sauce (Red)	grams	68	2	12	1
⠿Onion	medium (~110 g)	24	1	5	0
⠿Seasonings	to taste	0	0	0	0
⠿Shredded Parmesan Cheese	grams	68	8	0	4