Stoic Physique — Meal Planner

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‹ Sean Boyd

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1840cal156P160C64F

1840cal157P159C64F

1828cal158P173C56F

1828cal159P172C56F

1842cal170P169C54F

1841cal170P171C53F

1838cal174P173C50F

Meal Total

506cal39P47C18F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Watermelon	g	85	2	19	0
⠿Egg White	g	73	16	1	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	13	1	0	1
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Brown Sugar	tsp	18	0	5	0

Meal Total

506cal39P47C18F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Watermelon	g	85	2	19	0
⠿Egg White	g	73	16	1	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	13	1	0	1
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Brown Sugar	tsp	18	0	5	0

Meal Total

506cal39P47C18F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Watermelon	g	85	2	19	0
⠿Egg White	g	73	16	1	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	13	1	0	1
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Brown Sugar	tsp	18	0	5	0

Meal Total

506cal39P47C18F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Watermelon	g	85	2	19	0
⠿Egg White	g	73	16	1	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	13	1	0	1
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Brown Sugar	tsp	18	0	5	0

Meal Total

506cal39P47C18F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Watermelon	g	85	2	19	0
⠿Egg White	g	73	16	1	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	13	1	0	1
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0
⠿Brown Sugar	tsp	18	0	5	0

Meal Total

509cal45P44C17F4fib

Food		Cal	P	C	F
⠿Oats	g (dry)	153	5	27	3
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Greek Yogurt - Nonfat - Any Flavor	grams	67	10	7	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	13	1	0	1
⠿Peanut Butter	grams	153	6	6	12

Meal Total

509cal45P44C17F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	67	10	7	0
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	13	1	0	1
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Oats	g (dry)	153	5	27	3
⠿Peanut Butter	grams	153	6	6	12

Meal Total

510cal48P48C14F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	118	17	13	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Peanut Butter	grams	122	4	5	9

Meal Total

510cal48P48C14F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	118	17	13	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Peanut Butter	grams	122	4	5	9

Meal Total

510cal48P48C14F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	118	17	13	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Peanut Butter	grams	122	4	5	9

Meal Total

510cal48P48C14F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	118	17	13	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Peanut Butter	grams	122	4	5	9

Meal Total

510cal48P48C14F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	118	17	13	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened (FLOZ)	fl oz	35	1	1	3
⠿Peanut Butter	grams	122	4	5	9

Meal Total

506cal42P53C14F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Grilled Chicken (Oz)	oz	144	28	0	4
⠿Avg Alcoholic Drink	serving	128	0	32	0
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0

Meal Total

506cal42P53C14F3fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Grilled Chicken (Oz)	oz	144	28	0	4
⠿Avg Alcoholic Drink	serving	128	0	32	0
⠿Sweet Potato (cooked)(Gm)	g	88	2	20	0

Meal Total

121cal1P27C1F4fib

Food	Qty		Cal	P	C	F
⠿Papaya		g	120	1	27	1

Meal Total

121cal2P26C1F0fib

Food	Qty		Cal	P	C	F
⠿Watermelon		g	119	2	26	1

Meal Total

121cal1P27C1F4fib

Food	Qty		Cal	P	C	F
⠿Papaya		g	120	1	27	1

Meal Total

121cal2P26C1F0fib

Food	Qty		Cal	P	C	F
⠿Watermelon		g	119	2	26	1

Meal Total

152cal25P4C4F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Almond Milk, Unsweetened (FLOZ)		fl oz	35	1	1	3

Meal Total

152cal25P4C4F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Almond Milk, Unsweetened (FLOZ)		fl oz	35	1	1	3

Meal Total

152cal25P4C4F1fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2
⠿Almond Milk, Unsweetened (FLOZ)		fl oz	35	1	1	3

Meal Total

703cal68P38C31F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15

Meal Total

703cal68P38C31F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	400	64	0	16
⠿Olive Oil	g	135	0	0	15
⠿Sweet Potato (cooked)(Gm)	g	131	2	30	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

691cal70P51C23F28fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Pumpkin	g	31	1	7	0
⠿Sweet Potato (cooked)(Gm)	g	157	3	36	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	135	0	0	15

Meal Total

691cal70P51C23F28fib

Food		Cal	P	C	F
⠿Grilled Chicken (Oz)	oz	328	64	0	8
⠿Pumpkin	g	31	1	7	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Sweet Potato (cooked)(Gm)	g	157	3	36	0
⠿Olive Oil	g	135	0	0	15

Meal Total

674cal58P70C18F3fib

Food		Cal	P	C	F
⠿Ahi Tuna	oz	251	56	0	3
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Avg Alcoholic Drink	serving	256	0	64	0
⠿Olive Oil	g	135	0	0	15

Meal Total

674cal58P70C18F3fib

Food		Cal	P	C	F
⠿Ahi Tuna	oz	251	56	0	3
⠿Mixed Vegetables (Your Choice)	grams	32	2	6	0
⠿Avg Alcoholic Drink	serving	256	0	64	0
⠿Olive Oil	g	135	0	0	15

Meal Total

671cal62P72C15F4fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	375	60	0	15
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Avg Alcoholic Drink	serving	256	0	64	0