Stoic Physique — Meal Planner

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‹ Patrick Duke

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2170cal195P253C42F

2030cal179P252C34F

2263cal183P277C47F

2321cal196P247C61F

2272cal182P296C40F

2238cal184P254C54F

2411cal202P295C47F

Meal Total

739cal54P97C15F10fib

Food		Cal	P	C	F
⠿Wilderness Athlete - Protein Powder	Scoop	236	30	26	2
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Granola	grams	142	3	19	6
⠿Peanut Butter	grams	91	3	4	7
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

655cal44P86C15F8fib

Food		Cal	P	C	F
⠿Wilderness Athlete - Protein Powder	Scoop	157	20	17	1
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Granola	grams	142	3	19	6
⠿Peanut Butter	grams	91	3	4	7
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0

Meal Total

610cal44P77C14F9fib

Food		Cal	P	C	F
⠿Wilderness Athlete - Protein Powder	Scoop	157	20	17	1
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Peanut Butter	grams	153	6	6	12
⠿Fresh/Frozen Mixed Berries	grams	68	1	14	1

Meal Total

481cal42P49C13F5fib

Food		Cal	P	C	F
⠿Wilderness Athlete - Protein Powder	Scoop	157	20	17	1
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Banana, Single	medium (~118 g)	59	1	14	0
⠿Peanut Butter	grams	153	6	6	12

Meal Total

523cal40P75C7F6fib

Food		Cal	P	C	F
⠿Wilderness Athlete - Protein Powder	Scoop	157	20	17	1
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Granola	grams	142	3	19	6

Meal Total

679cal46P81C19F6fib

Food		Cal	P	C	F
⠿Wilderness Athlete - Protein Powder	Scoop	157	20	17	1
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Granola	grams	142	3	19	6
⠿Peanut Butter	grams	153	6	6	12

Meal Total

764cal56P90C20F8fib

Food		Cal	P	C	F
⠿Wilderness Athlete - Protein Powder	Scoop	236	30	26	2
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Granola	grams	142	3	19	6
⠿Peanut Butter	grams	153	6	6	12

Meal Total

125cal11P18C1F3fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Wilderness Athlete - Protein Powder	Scoop	79	10	9	1
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

125cal11P18C1F3fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Wilderness Athlete - Protein Powder	Scoop	79	10	9	1
⠿Mandarin Orange	medium	40	1	9	0

Meal Total

165cal12P27C1F5fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Wilderness Athlete - Protein Powder	Scoop	79	10	9	1
⠿Mandarin Orange	medium	80	2	18	0

Meal Total

165cal12P27C1F5fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Wilderness Athlete - Protein Powder	Scoop	79	10	9	1
⠿Mandarin Orange	medium	80	2	18	0

Meal Total

201cal12P36C1F5fib

Food		Cal	P	C	F
⠿Brewed Coffee	cup	2	0	0	0
⠿Wilderness Athlete - Protein Powder	Scoop	79	10	9	1
⠿Banana, Single	medium (~118 g)	116	1	27	0

Meal Total

591cal66P66C7F9fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	301	61	0	6
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Whole Foods (365) - Apple Sauce Packets	pouch	56	0	14	0

Meal Total

655cal66P82C7F11fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	301	61	0	6
⠿White Rice (Cooked)	grams	201	3	46	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Whole Foods (365) - Apple Sauce Packets	pouch	112	0	28	0

Meal Total

707cal67P94C7F12fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	301	61	0	6
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Whole Foods (365) - Apple Sauce Packets	pouch	112	0	28	0

Meal Total

648cal52P83C12F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Couscous	g	220	8	47	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Whole Foods (365) - Apple Sauce Packets	pouch	112	0	28	0

Meal Total

700cal54P94C12F10fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Couscous	g	256	9	54	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Whole Foods (365) - Apple Sauce Packets	pouch	112	0	28	0

Meal Total

568cal53P62C12F4fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿Couscous	g	256	9	54	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

565cal53P77C5F11fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	226	46	0	5
⠿White Rice (Cooked)	grams	284	5	65	1
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

111cal17P4C3F0fib

Food	Qty		Cal	P	C	F
⠿Built Puff Protein Bar (any flavor)		bar	111	17	4	3

Meal Total

111cal17P4C3F0fib

Food	Qty		Cal	P	C	F
⠿Built Puff Protein Bar (any flavor)		bar	111	17	4	3

Meal Total

111cal17P4C3F0fib

Food	Qty		Cal	P	C	F
⠿Built Puff Protein Bar (any flavor)		bar	111	17	4	3

Meal Total

111cal17P4C3F0fib

Food	Qty		Cal	P	C	F
⠿Built Puff Protein Bar (any flavor)		bar	111	17	4	3

Meal Total

111cal17P4C3F0fib

Food	Qty		Cal	P	C	F
⠿Built Puff Protein Bar (any flavor)		bar	111	17	4	3

Meal Total

111cal17P4C3F0fib

Food	Qty		Cal	P	C	F
⠿Built Puff Protein Bar (any flavor)		bar	111	17	4	3

Meal Total

111cal17P4C3F0fib

Food	Qty		Cal	P	C	F
⠿Built Puff Protein Bar (any flavor)		bar	111	17	4	3

Meal Total

595cal56P68C11F13fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Sweet Potato (cooked)(Gm)	g	262	5	60	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

475cal50P62C3F6fib

Food		Cal	P	C	F
⠿Ahi Tuna	oz	189	42	0	2
⠿Baby Leaf Salad	g	33	4	4	0
⠿White Rice (Cooked)	grams	252	4	58	0

Meal Total

576cal42P66C16F8fib

Food		Cal	P	C	F
⠿Shrimp (Cooked)	oz	198	36	0	6
⠿Fresh Cilantro	cup	1	0	0	0
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

822cal72P75C26F9fib

Food		Cal	P	C	F
🍽 Air Fry Meatloaf
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Panko Bread Crumbs	grams	68	2	15	0
⠿2% Milk (ML)	ml	0	0	0	0
⠿Onion (Gm)	g	35	1	8	0
⠿93/7 Ground Beef (Raw)	oz	410	58	0	20
⠿Egg (Large)	egg	75	6	1	5
⠿Thyme (tbsp)	tbsp	1	0	0	0
⠿Salt (tsp)	tsp	0	0	0	0
⠿Black Pepper (Dash)	dash	0	0	0	0

Meal Total

639cal57P78C11F15fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Sweet Potato (cooked)(Gm)	g	305	6	70	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

581cal54P62C13F6fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿White Rice (Cooked)	grams	252	4	58	0
⠿Asparagus (gm)	g	25	2	4	0

Meal Total

650cal62P69C14F14fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Egg White	g	25	6	0	0
⠿Sweet Potato (cooked)(Gm)	g	244	4	56	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

134cal2P18C6F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0
⠿Lilly'S Chocolate Chips (gm)		grams	97	1	10	6

Meal Total

134cal2P18C6F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0
⠿Lilly'S Chocolate Chips (gm)		grams	97	1	10	6

Meal Total

134cal2P18C6F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0
⠿Lilly'S Chocolate Chips (gm)		grams	97	1	10	6

Meal Total

134cal2P18C6F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0
⠿Lilly'S Chocolate Chips (gm)		grams	97	1	10	6

Meal Total

134cal2P18C6F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0
⠿Lilly'S Chocolate Chips (gm)		grams	97	1	10	6

Meal Total

134cal2P18C6F5fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	36	0	8	0
⠿Lilly'S Chocolate Chips (gm)		grams	97	1	10	6

Meal Total

120cal2P19C4F4fib

Food	Qty		Cal	P	C	F
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1
⠿Lilly'S Chocolate Chips (gm)		grams	49	1	5	3