Stoic Physique — Meal Planner

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‹ Mike Yandre

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1971cal173P187C59F

1972cal171P187C60F

1977cal174P201C53F

1974cal184P197C50F

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

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

414cal47P25C14F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Cottage Cheese 1%	grams	126	17	8	3
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

414cal47P25C14F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Egg White	g	73	16	1	0
⠿Cottage Cheese 1%	grams	126	17	8	3

Meal Total

416cal53P24C12F5fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	243	48	6	3
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Peanut Butter	grams	61	2	3	5

Meal Total

416cal53P24C12F5fib

Food		Cal	P	C	F
⠿Peanut Butter	grams	61	2	3	5
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Whey Protein Powder	scoop	243	48	6	3

Meal Total

414cal47P25C14F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Egg White	g	73	16	1	0
⠿Cottage Cheese 1%	grams	126	17	8	3

Meal Total

414cal47P25C14F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Egg White	g	73	16	1	0
⠿Cottage Cheese 1%	grams	126	17	8	3

Meal Total

416cal53P24C12F5fib

Food		Cal	P	C	F
⠿Peanut Butter	grams	61	2	3	5
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	43	2	1	4
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1
⠿Whey Protein Powder	scoop	243	48	6	3

Meal Total

198cal12P24C6F6fib

Food	Qty		Cal	P	C	F
⠿RX Bar		Bar	198	12	24	6

Meal Total

198cal12P24C6F6fib

Food	Qty		Cal	P	C	F
⠿RX Bar		Bar	198	12	24	6

Meal Total

198cal12P24C6F6fib

Food	Qty		Cal	P	C	F
⠿RX Bar		Bar	198	12	24	6

Meal Total

198cal12P24C6F6fib

Food	Qty		Cal	P	C	F
⠿RX Bar		Bar	198	12	24	6

Meal Total

196cal14P35C0F4fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	95	14	10	0
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

196cal14P35C0F4fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	95	14	10	0
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

196cal14P35C0F4fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	95	14	10	0
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

588cal50P61C16F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Goat Cheese	g	40	3	0	3
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Pure Maple Syrup	ml	37	0	9	0

Meal Total

588cal50P61C16F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Goat Cheese	g	40	3	0	3
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Pure Maple Syrup	ml	37	0	9	0

Meal Total

588cal50P61C16F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Goat Cheese	g	40	3	0	3
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Pure Maple Syrup	ml	37	0	9	0

Meal Total

588cal50P61C16F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Goat Cheese	g	40	3	0	3
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Pure Maple Syrup	ml	37	0	9	0

Meal Total

588cal50P61C16F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Goat Cheese	g	40	3	0	3
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Pure Maple Syrup	ml	37	0	9	0

Meal Total

588cal50P61C16F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Goat Cheese	g	40	3	0	3
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Pure Maple Syrup	ml	37	0	9	0

Meal Total

588cal50P61C16F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Goat Cheese	g	40	3	0	3
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Pure Maple Syrup	ml	37	0	9	0

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

103cal10P0C7F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	103	10	0	7

Meal Total

106cal12P10C2F0fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	89	12	6	2
⠿Honey		g	16	0	4	0

Meal Total

106cal12P10C2F0fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	89	12	6	2
⠿Honey		g	16	0	4	0

Meal Total

106cal12P10C2F0fib

Food	Qty		Cal	P	C	F
⠿Cottage Cheese 1%		grams	89	12	6	2
⠿Honey		g	16	0	4	0

Meal Total

556cal53P50C16F6fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Salsa	grams	20	1	4	0
⠿Chopped Peppers And Onions	grams	12	1	2	0
⠿Avocado Oil	g	90	0	0	10

Meal Total

556cal53P50C16F6fib

Food		Cal	P	C	F
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Salsa	grams	20	1	4	0
⠿Chopped Peppers And Onions	grams	12	1	2	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Avocado Oil	g	90	0	0	10

Meal Total

555cal45P51C19F4fib

Food		Cal	P	C	F
⠿Avocado Oil	g	54	0	0	6
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
🍽 Korean Ground Beef Rice Bowl
⠿White Rice (Cooked)	grams	164	3	38	0
⠿Garlic Clove	clove	5	0	1	0
⠿Honey	g	40	0	10	0
⠿Ginger (Ground)(tsp)	tsp	4	0	1	0
⠿Crushed Red Pepper Flakes	tsp	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Green Onion	cup	10	1	2	0

Meal Total

555cal45P51C19F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Avocado Oil	g	54	0	0	6
🍽 Korean Ground Beef Rice Bowl
⠿White Rice (Cooked)	grams	164	3	38	0
⠿Garlic Clove	clove	5	0	1	0
⠿Honey	g	40	0	10	0
⠿Ginger (Ground)(tsp)	tsp	4	0	1	0
⠿Crushed Red Pepper Flakes	tsp	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Green Onion	cup	10	1	2	0

Meal Total

561cal50P43C21F5fib

Food		Cal	P	C	F
⠿Bone Broth	ﬂ oz	23	5	0	1
🍽 Instapot Chicken & Potatoes
⠿Boneless Skinless Chicken Breast (uncooked)	oz	217	40	0	6
⠿Baby Potatoes (gm)(Raw)	grams	193	5	43	0
⠿Avocado Oil	g	126	0	0	14
⠿Seasonings	to taste	0	0	0	0

Meal Total

561cal50P43C21F5fib

Food		Cal	P	C	F
⠿Bone Broth	ﬂ oz	23	5	0	1
🍽 Instapot Chicken & Potatoes
⠿Baby Potatoes (gm)(Raw)	grams	193	5	43	0
⠿Avocado Oil	g	126	0	0	14
⠿Seasonings	to taste	0	0	0	0
⠿Boneless Skinless Chicken Breast (uncooked)	oz	217	40	0	6

Meal Total

556cal54P40C20F9fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Sweet Potato (cooked)(Gm)	g	140	3	32	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Avocado Oil	g	90	0	0	10