Stoic Physique — Meal Planner

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‹ Chris Nartey

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2030cal206P171C58F

2035cal186P181C63F

1975cal194P176C55F

2084cal196P199C56F

1936cal191P149C64F

2052cal182P178C68F

1853cal170P138C69F

Meal Total

400cal41P23C16F3fib

Food		Cal	P	C	F
⠿Peanut Butter, Salted	g	95	4	3	7
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Honey	g	33	0	8	0
⠿Dark Chocolate, 70%-85% Cacao	g	90	1	7	6

Meal Total

190cal23P11C6F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

483cal41P55C11F8fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	195	6	34	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Pb2 - Powdered Peanut Butter	grams	96	9	8	3

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

620cal70P40C20F6fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	389	66	0	14
🍽 Air fryer sweet potato wedges (pablo)
⠿Olive Oil	g	54	0	0	6
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Parsley (Dried)(Tbsp)	tbsp	0	0	0	0
⠿Chili Powder	tsp	4	0	1	0
⠿Salt	tsp	0	0	0	0
⠿Sweet Potato (Gm)(Uncooked)	grams	169	4	38	0

Meal Total

413cal51P23C13F2fib

Food		Cal	P	C	F
⠿Peanut Butter, Salted	g	51	2	2	4
⠿Whey Protein Powder	scoop	243	48	6	3
⠿Honey	g	33	0	8	0
⠿Dark Chocolate, 70%-85% Cacao	g	90	1	7	6

Meal Total

190cal23P11C6F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

475cal41P53C11F8fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	195	6	34	4
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Pb2 - Powdered Peanut Butter	grams	96	9	8	3

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

620cal49P52C24F7fib

Food		Cal	P	C	F
🍽 Grilled Chicken Power Bowl
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Feta Cheese	grams	85	5	2	7
⠿Spinach (Gm)	g	12	1	2	0
⠿Primal Balsamic Vinaigrette	ml	51	0	2	5
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Avocado (Gm)	g	73	1	4	6

Meal Total

426cal52P23C14F2fib

Food		Cal	P	C	F
⠿Peanut Butter, Salted	g	63	2	2	5
⠿Whey Protein Powder	scoop	243	48	6	3
⠿Honey	g	33	0	8	0
⠿Dark Chocolate, 70%-85% Cacao	g	90	1	7	6

Meal Total

190cal23P11C6F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

597cal45P75C13F11fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	310	10	54	6
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Pb2 - Powdered Peanut Butter	grams	96	9	8	3

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

550cal54P52C14F7fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿White Rice (Cooked)	grams	189	3	44	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

426cal52P23C14F2fib

Food		Cal	P	C	F
⠿Peanut Butter, Salted	g	63	2	2	5
⠿Whey Protein Powder	scoop	243	48	6	3
⠿Honey	g	33	0	8	0
⠿Dark Chocolate, 70%-85% Cacao	g	90	1	7	6

Meal Total

190cal23P11C6F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

475cal41P53C11F8fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	195	6	34	4
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Pb2 - Powdered Peanut Butter	grams	96	9	8	3

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

669cal59P70C17F7fib

Food		Cal	P	C	F
⠿G Hughes - Sugar Free BBQ Sauce	grams	8	0	2	0
🍽 Southwest Chipotle Beef Bowl
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Basmati Rice In Vegetable Stock (Cooked)	grams	177	4	38	1
⠿Assorted Beans - In Vegetable Stock	grams	52	3	7	1
⠿Mixed Vegetables (No Brocolli/Asparagus)	grams	60	3	12	0
⠿Stubb's Barbecue Sauce	grams	26	0	6	0
⠿Frank's RedHot Hot Sauce	Tsp	0	0	0	0
⠿Chili Powder	tsp	4	0	1	0
⠿Paprika (Ground)	tsp	4	0	1	0
⠿Cumin Ground (Tsp)	tsp	2	0	1	0
⠿Garlic Powder	tsp	3	0	1	0
⠿Lime Juice (Tbsp)	Tbsp	4	0	1	0
⠿Cilantro Leaves	cup	4	0	1	0

Meal Total

426cal52P23C14F2fib

Food		Cal	P	C	F
⠿Peanut Butter, Salted	g	63	2	2	5
⠿Whey Protein Powder	scoop	243	48	6	3
⠿Honey	g	33	0	8	0
⠿Dark Chocolate, 70%-85% Cacao	g	90	1	7	6

Meal Total

190cal23P11C6F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

112cal1P27C0F3fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0

Meal Total

483cal41P55C11F8fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	195	6	34	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Pb2 - Powdered Peanut Butter	grams	96	9	8	3

Meal Total

157cal5P5C13F2fib

Food	Qty		Cal	P	C	F
⠿Mixed Nuts		grams	157	5	5	13

Meal Total

568cal69P28C20F35fib

Food		Cal	P	C	F
🍽 Chicken Bbq Wrap
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Mission Foods - Carb Balance Flour Tortillas	serving	136	12	4	8
⠿Bbq Sauce	grams	80	0	20	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5

Meal Total

426cal52P23C14F2fib

Food		Cal	P	C	F
⠿Peanut Butter, Salted	g	63	2	2	5
⠿Whey Protein Powder	scoop	243	48	6	3
⠿Honey	g	33	0	8	0
⠿Dark Chocolate, 70%-85% Cacao	g	90	1	7	6

Meal Total

190cal23P11C6F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

483cal41P55C11F8fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	195	6	34	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Pb2 - Powdered Peanut Butter	grams	96	9	8	3

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

751cal57P70C27F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
🍽 Air Fryer Potato Wedges
⠿Potatoes (Uncooked)	g	310	9	68	0
⠿Olive Oil	g	135	0	0	15
⠿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

416cal41P27C16F3fib

Food		Cal	P	C	F
⠿Peanut Butter, Salted	g	95	4	3	7
⠿Whey Protein Powder	scoop	183	36	5	2
⠿Honey	g	50	0	12	0
⠿Dark Chocolate, 70%-85% Cacao	g	90	1	7	6

Meal Total

190cal23P11C6F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	75	6	1	5
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

483cal41P55C11F8fib

Food		Cal	P	C	F
⠿Oatmeal (Dry)	grams	195	6	34	4
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Almond Milk, Unsweetened	fl oz	26	1	1	2
⠿Pb2 - Powdered Peanut Butter	grams	96	9	8	3

Meal Total

212cal20P15C8F3fib

Food	Qty		Cal	P	C	F
⠿Barebells Protein Bars		bar	212	20	15	8

Meal Total

568cal45P34C28F4fib

Food		Cal	P	C	F
🍽 Burger Crunch Salad
⠿93/7 Lean Ground Beef (Cooked)	oz	230	35	0	10
⠿Romaine/Cos Lettuce	g	21	1	3	0
⠿Taylor Farms - Coleslaw Salad Kit	grams	108	1	11	7
⠿Tomato	medium (~123 g)	14	1	2	0
⠿Red Onion	Medium (150gm)	15	0	3	0
⠿Pickled Cucumber Dill	grams	4	0	1	0
⠿Low Fat Shredded Cheese	grams	81	7	1	5
⠿Light Thousand Island Dressing	ML	54	0	9	2
⠿Crispy Onions	Grams	44	0	3	4