Stoic Physique — Meal Planner

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‹ Garrett Hyer

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2031cal186P189C59F

2285cal180P200C85F

1789cal179P140C57F

1985cal182P177C61F

1789cal168P169C49F

2280cal184P206C80F

1920cal172P200C48F

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

104cal1P25C0F4fib

Food	Qty		Cal	P	C	F
⠿Apple (Whole)		medium (~182 g)	105	1	25	0

Meal Total

354cal30P45C6F7fib

Food		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4
⠿1St Phorm - Protein Powder	scoop	118	23	2	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

354cal30P45C6F7fib

Food		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4
⠿1St Phorm - Protein Powder	scoop	118	23	2	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

472cal53P47C8F7fib

Food		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4
⠿1St Phorm - Protein Powder	scoop	236	46	4	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

354cal30P45C6F7fib

Food		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4
⠿1St Phorm - Protein Powder	scoop	118	23	2	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

354cal30P45C6F7fib

Food		Cal	P	C	F
⠿Oatmeal Prepared With Quick Oats	grams	195	6	34	4
⠿1St Phorm - Protein Powder	scoop	118	23	2	2
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

80cal2P18C0F3fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	80	2	18	0

Meal Total

226cal27P16C6F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Whole Wheat Bread	slice	82	4	14	1

Meal Total

245cal15P8C17F9fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Cookie		cookies	245	15	8	17

Meal Total

245cal15P8C17F9fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Cookie		cookies	245	15	8	17

Meal Total

226cal27P16C6F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg Whites	grams	72	17	2	0
⠿Whole Wheat Bread	slice	82	4	14	1

Meal Total

103cal10P0C7F0fib

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

Meal Total

245cal15P8C17F9fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	0	0	0	0
⠿Quest Protein Cookie		cookies	245	15	8	17

Meal Total

206cal20P0C14F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	206	20	0	14

Meal Total

206cal20P0C14F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	206	20	0	14

Meal Total

206cal20P0C14F0fib

Food	Qty		Cal	P	C	F
⠿Chomps Beef Stick		beef stick	206	20	0	14

Meal Total

64cal2P14C0F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	64	2	14	0

Meal Total

754cal55P57C34F20fib

Food		Cal	P	C	F
🍽 High Protein Chicken Salad
⠿Dave's Killer Bread - Thin Sliced	slice	276	12	48	4
⠿Canned Chunk Chicken Breast (In Water)	oz	219	40	3	5
⠿Onion (Gm)	g	8	0	2	0
⠿Pickled Cucumber Dill	grams	4	0	1	0
⠿Olive Oil	g	180	0	0	20
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Apple Cider Vinegar	tablespoons	4	0	1	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Egg Yolk	Yolk	61	3	1	5

Meal Total

664cal55P57C24F20fib

Food		Cal	P	C	F
🍽 High Protein Chicken Salad
⠿Dave's Killer Bread - Thin Sliced	slice	276	12	48	4
⠿Canned Chunk Chicken Breast (In Water)	oz	219	40	3	5
⠿Onion (Gm)	g	8	0	2	0
⠿Pickled Cucumber Dill	grams	4	0	1	0
⠿Olive Oil	g	90	0	0	10
⠿Lemon Juice (Tbsp)	Tbsp	4	0	1	0
⠿Apple Cider Vinegar	tablespoons	4	0	1	0
⠿Salt (Dash)	dash	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0
⠿Egg Yolk	Yolk	61	3	1	5

Meal Total

437cal52P10C21F37fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Cheddar Cheese, Low Fat	g	45	3	0	3
⠿Mixed Vegetables (Your Choice)	grams	30	2	6	0

Meal Total

437cal52P10C21F37fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Cheddar Cheese, Low Fat	g	45	3	0	3
⠿Mixed Vegetables (Your Choice)	grams	30	2	6	0

Meal Total

437cal52P10C21F37fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Cheddar Cheese, Low Fat	g	45	3	0	3
⠿Mixed Vegetables (Your Choice)	grams	30	2	6	0

Meal Total

437cal52P10C21F37fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Cheddar Cheese, Low Fat	g	45	3	0	3
⠿Mixed Vegetables (Your Choice)	grams	30	2	6	0

Meal Total

437cal52P10C21F37fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Cheddar Cheese, Low Fat	g	45	3	0	3
⠿Mixed Vegetables (Your Choice)	grams	30	2	6	0

Meal Total

64cal2P14C0F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	64	2	14	0

Meal Total

64cal2P14C0F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	64	2	14	0

Meal Total

64cal2P14C0F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	64	2	14	0

Meal Total

64cal2P14C0F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	64	2	14	0

Meal Total

64cal2P14C0F0fib

Food	Qty		Cal	P	C	F
⠿Quaker Lightly Salted Rice Cakes		cake	64	2	14	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

598cal53P83C6F11fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	31	1	6	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	41	3	7	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Grilled Chicken (Oz)	oz	205	40	0	5

Meal Total

583cal50P80C7F16fib

Food		Cal	P	C	F
⠿Sirloin Steak (Raw)	oz	231	42	0	7
⠿Sweet Potato (cooked)(Gm)	g	297	5	68	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

563cal58P49C15F6fib

Food		Cal	P	C	F
⠿Ground Venison 95/5 (cooked)	oz	282	48	0	10
⠿Pasta (Cooked)(gm)	grams	188	7	37	1
⠿Rao'S Marinara Sauce	grams	57	1	4	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

588cal59P52C16F7fib

Food		Cal	P	C	F
⠿Ground Venison 95/5 (cooked)	oz	282	48	0	10
⠿Pasta (Cooked)(gm)	grams	204	8	40	1
⠿Rao'S Marinara Sauce	grams	57	1	4	4
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

563cal47P78C7F16fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Sweet Potato (cooked)(Gm)	g	288	5	66	0
⠿Sirloin Steak (Raw)	oz	215	39	0	7

Meal Total

600cal57P66C12F11fib

Food		Cal	P	C	F
🍽 Salmon, Vegetables - Air Fryer Potato Wedges
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Potatoes (Uncooked)	g	256	7	56	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Pepper, Black, Ground	dash	0	0	0	0

Meal Total

591cal60P72C7F10fib

Food		Cal	P	C	F
🍽 Chicken Stir Fry
⠿White Rice (Cooked)	grams	213	3	49	0
⠿Onion (Gm)	g	35	1	8	0
⠿Bell Pepper	g	24	1	5	0
⠿Spinach (Gm)	g	15	1	2	0
⠿Broccoli (gm)	g	33	2	5	0
⠿Soy Sauce, Low Sodium (tbsp)	tbsp	24	3	3	0
⠿Grilled Chicken (Oz)	oz	246	48	0	6

Meal Total

245cal15P8C17F9fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Cookie		cookies	245	15	8	17

Meal Total

245cal15P8C17F9fib

Food	Qty		Cal	P	C	F
⠿Quest Protein Cookie		cookies	245	15	8	17

Meal Total

165cal17P22C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

232cal18P31C4F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Granola	grams	71	2	10	3

Meal Total

165cal17P22C1F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3

Meal Total

163cal8P26C3F7fib

Food	Qty		Cal	P	C	F
⠿Halo Top Ice Cream (low cal flavors)		Pint	157	8	26	3