Stoic Physique — Meal Planner

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‹ Chad Turner

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1921cal195P184C45F

2064cal193P215C48F

1975cal194P176C55F

1945cal184P183C53F

1911cal182P172C55F

1924cal180P157C64F

1937cal181P157C65F

Meal Total

267cal30P12C11F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

267cal30P12C11F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

267cal30P12C11F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

267cal30P12C11F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Fresh/Frozen Mixed Berries	grams	45	1	10	1

Meal Total

296cal30P17C12F3fib

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

Meal Total

467cal35P30C23F6fib

Food		Cal	P	C	F
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

467cal35P30C23F6fib

Food		Cal	P	C	F
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	73	16	1	0
⠿Avocado (Single)	medium (~150 g edible)	132	2	6	11

Meal Total

187cal24P16C3F3fib

Food	Qty		Cal	P	C	F
⠿1St Phorm - Protein Powder		scoop	118	23	2	2
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

187cal24P16C3F3fib

Food	Qty		Cal	P	C	F
⠿1St Phorm - Protein Powder		scoop	118	23	2	2
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

187cal24P16C3F3fib

Food	Qty		Cal	P	C	F
⠿1St Phorm - Protein Powder		scoop	118	23	2	2
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

187cal24P16C3F3fib

Food	Qty		Cal	P	C	F
⠿1St Phorm - Protein Powder		scoop	118	23	2	2
⠿Fresh/Frozen Mixed Berries		grams	68	1	14	1

Meal Total

171cal24P12C3F2fib

Food	Qty		Cal	P	C	F
⠿1St Phorm - Protein Powder		scoop	118	23	2	2
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

104cal1P25C0F4fib

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

Meal Total

212cal20P15C8F3fib

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

Meal Total

475cal35P50C15F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Miss Olympia		serving	475	35	50	15

Meal Total

656cal46P73C20F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Skinny Chicken Fettuccine		serving	656	46	73	20

Meal Total

656cal46P73C20F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Skinny Chicken Fettuccine		serving	656	46	73	20

Meal Total

442cal43P45C10F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Filet & Rice		serving	442	43	45	10

Meal Total

475cal35P50C15F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Miss Olympia		serving	475	35	50	15

Meal Total

485cal47P45C13F10fib

Food	Qty		Cal	P	C	F
⠿Chick-Fil-A Grilled Chicken Sandwich		serving	391	28	45	11
⠿Chic-fil-a Grilled Nugget		nugget	98	19	0	2

Meal Total

475cal35P50C15F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Miss Olympia		serving	475	35	50	15

Meal Total

158cal24P11C2F2fib

Food	Qty		Cal	P	C	F
⠿1St Phorm - Protein Powder		scoop	118	23	2	2
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

171cal24P12C3F2fib

Food	Qty		Cal	P	C	F
⠿1St Phorm - Protein Powder		scoop	118	23	2	2
⠿Fresh/Frozen Mixed Berries		grams	45	1	10	1

Meal Total

40cal1P9C0F2fib

Food	Qty		Cal	P	C	F
⠿Mandarin Orange		medium	40	1	9	0

Meal Total

335cal26P51C3F5fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0
⠿1St Phorm - Protein Powder	scoop	118	23	2	2

Meal Total

335cal26P51C3F5fib

Food		Cal	P	C	F
⠿Banana, Single	medium (~118 g)	116	1	27	0
⠿Rice Cakes (Your Choice Flavor)	Rice cake	98	2	22	0
⠿1St Phorm - Protein Powder	scoop	118	23	2	2

Meal Total

217cal3P49C1F5fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

217cal3P49C1F5fib

Food	Qty		Cal	P	C	F
⠿Banana, Single		medium (~118 g)	116	1	27	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

395cal41P33C11F0fib

Food	Qty		Cal	P	C	F
⠿Mf -Steak & Potatoes		serving	395	41	33	11

Meal Total

442cal43P45C10F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Filet & Rice		serving	442	43	45	10

Meal Total

530cal46P46C18F7fib

Food	Qty		Cal	P	C	F
⠿Megafit - Garlic Parm Chicken		serving	530	46	46	18

Meal Total

475cal35P50C15F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Miss Olympia		serving	475	35	50	15

Meal Total

395cal41P33C11F0fib

Food	Qty		Cal	P	C	F
⠿Mf -Steak & Potatoes		serving	395	41	33	11

Meal Total

571cal60P40C19F16fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12
⠿80 calories & delightful wheat hamburger buns by sara lee	bun	162	8	28	2
⠿Light Singles Cheese	slice	93	8	4	5
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

442cal43P45C10F0fib

Food	Qty		Cal	P	C	F
⠿Megafit - Filet & Rice		serving	442	43	45	10

Meal Total

262cal39P22C2F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿1St Phorm - Protein Powder	scoop	118	23	2	2

Meal Total

177cal24P18C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿1St Phorm - Protein Powder	scoop	59	12	1	1

Meal Total

177cal24P18C1F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	84	12	9	0
⠿Fresh/Frozen Mixed Berries	grams	36	0	8	0
⠿1St Phorm - Protein Powder	scoop	59	12	1	1

Meal Total

357cal49P11C13F0fib

Food	Qty		Cal	P	C	F
⠿Lindt Excellence Dark Chocolate - 85% Cocoa		squares	124	3	7	9
⠿1St Phorm - Protein Powder		scoop	236	46	4	4

Meal Total

357cal49P11C13F0fib

Food	Qty		Cal	P	C	F
⠿Lindt Excellence Dark Chocolate - 85% Cocoa		squares	124	3	7	9
⠿1St Phorm - Protein Powder		scoop	236	46	4	4

Meal Total

126cal13P5C6F0fib

Food	Qty		Cal	P	C	F
⠿Lindt Excellence Dark Chocolate - 85% Cocoa		squares	62	1	4	5
⠿1St Phorm - Protein Powder		scoop	59	12	1	1

Meal Total

301cal47P8C9F0fib

Food	Qty		Cal	P	C	F
⠿Lindt Excellence Dark Chocolate - 85% Cocoa		squares	62	1	4	5
⠿1St Phorm - Protein Powder		scoop	236	46	4	4