Stoic Physique — Meal Planner

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‹ Ari Baum

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2101cal163P216C65F

2104cal160P213C68F

2101cal166P204C69F

2105cal167P204C69F

2100cal169P230C56F

2092cal154P180C84F

2104cal170P212C64F

Meal Total

144cal2P34C0F2fib

Food	Qty		Cal	P	C	F
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0
⠿Honey		g	50	0	12	0

Meal Total

144cal2P34C0F2fib

Food	Qty		Cal	P	C	F
⠿Honey		g	50	0	12	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

144cal2P34C0F2fib

Food	Qty		Cal	P	C	F
⠿Honey		g	50	0	12	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

144cal2P34C0F2fib

Food	Qty		Cal	P	C	F
⠿Honey		g	50	0	12	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

144cal2P34C0F2fib

Food	Qty		Cal	P	C	F
⠿Honey		g	50	0	12	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

144cal2P34C0F2fib

Food	Qty		Cal	P	C	F
⠿Honey		g	50	0	12	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

144cal2P34C0F2fib

Food	Qty		Cal	P	C	F
⠿Honey		g	50	0	12	0
⠿Rice Cakes (Your Choice Flavor)		Rice cake	98	2	22	0

Meal Total

465cal42P45C13F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Egg White	g	96	22	2	0
⠿Sourdough Bread	slice (40gm)	218	8	42	2

Meal Total

465cal42P45C13F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Sourdough Bread	slice (40gm)	218	8	42	2
⠿Egg White	g	96	22	2	0

Meal Total

466cal48P37C14F6fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	183	36	5	2
⠿A2/A2 - 2% Milk	ml	135	9	13	5
⠿Almond Butter (gm)	grams	65	2	2	5
⠿Fresh/Frozen Mixed Berries	grams	80	1	17	1

Meal Total

466cal48P37C14F6fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	183	36	5	2
⠿A2/A2 - 2% Milk	ml	135	9	13	5
⠿Almond Butter (gm)	grams	65	2	2	5
⠿Fresh/Frozen Mixed Berries	grams	80	1	17	1

Meal Total

465cal42P45C13F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Sourdough Bread	slice (40gm)	218	8	42	2
⠿Egg White	g	96	22	2	0

Meal Total

465cal42P45C13F2fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	150	13	1	11
⠿Sourdough Bread	slice (40gm)	218	8	42	2
⠿Egg White	g	96	22	2	0

Meal Total

466cal48P37C14F6fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	183	36	5	2
⠿A2/A2 - 2% Milk	ml	135	9	13	5
⠿Almond Butter (gm)	grams	65	2	2	5
⠿Fresh/Frozen Mixed Berries	grams	80	1	17	1

Meal Total

604cal48P58C20F12fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Olive Oil	g	72	0	0	8
⠿93/7 Lean Ground Beef (Cooked)	oz	276	42	0	12

Meal Total

605cal49P55C21F8fib

Food		Cal	P	C	F
⠿Brown Rice, Cooked	g	221	5	46	2
🍽 Chicken Hummus Bowl
⠿Grilled Chicken (Oz)	oz	205	40	0	5
⠿Sabra Classic Hummus	grams	123	3	8	9
⠿Baby Spinach	grams	10	1	1	0
⠿Olive Oil	g	45	0	0	5
⠿Seasonings	to taste	0	0	0	0

Meal Total

602cal47P54C22F8fib

Food		Cal	P	C	F
⠿Oyster Steak	oz	287	40	0	14
⠿Brown Rice, Cooked	g	221	5	46	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	54	0	0	6

Meal Total

602cal47P54C22F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	250	40	0	10
⠿Brown Rice, Cooked	g	221	5	46	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	90	0	0	10

Meal Total

551cal45P50C19F7fib

Food		Cal	P	C	F
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿93/7 Lean Ground Beef (Cooked)	oz	253	39	0	11
⠿Brown Rice, Cooked	g	200	5	42	2
⠿Olive Oil	g	54	0	0	6

Meal Total

596cal41P18C40F3fib

Food		Cal	P	C	F
🍽 Classic Tuna Salad
⠿Albacore Wild Tuna packet (in water)(3oz)	packet	107	21	0	3
⠿Dolores Tuna Packet in Oil, Yellowfin (2.6oz)	packet	198	18	0	14
⠿Hellmann'S - Light Mayonnaise	grams	227	0	6	23
⠿Dijon Mustard	tsp	15	1	1	1
⠿Onion	medium (~110 g)	47	1	10	0
⠿Celery, Stalk	medium (~40 g)	7	0	1	0
⠿Seasonings	to taste	0	0	0	0

Meal Total

607cal51P58C19F9fib

Food		Cal	P	C	F
⠿Potatoes (gm)(Cooked)	grams	223	5	50	0
⠿Salmon (Cooked)	oz	275	44	0	11
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

633cal57P54C21F8fib

Food		Cal	P	C	F
⠿Brown Rice, Cooked	g	221	5	46	2
🍽 Chicken Hummus Bowl
⠿Grilled Chicken (Oz)	oz	246	48	0	6
⠿Sabra Classic Hummus	grams	110	3	7	8
⠿Baby Spinach	grams	10	1	1	0
⠿Olive Oil	g	45	0	0	5
⠿Seasonings	to taste	0	0	0	0

Meal Total

635cal53P54C23F8fib

Food		Cal	P	C	F
⠿Oyster Steak	oz	332	46	0	16
⠿Brown Rice, Cooked	g	221	5	46	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	45	0	0	5

Meal Total

634cal55P54C22F8fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Brown Rice, Cooked	g	221	5	46	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8

Meal Total

638cal56P54C22F8fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14
⠿Brown Rice, Cooked	g	221	5	46	2
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	54	0	0	6

Meal Total

685cal66P76C13F6fib

Food		Cal	P	C	F
⠿Brown Rice, Cooked	g	111	3	23	1
⠿Chicken Breast (Cooked)(OZ)	oz	265	53	0	6
⠿Challah Bread - Chompies	oz	270	9	45	6
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0

Meal Total

632cal55P58C20F9fib

Food		Cal	P	C	F
⠿Salmon (Cooked)	oz	300	48	0	12
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	72	0	0	8
⠿Potatoes (gm)(Cooked)	grams	223	5	50	0

Meal Total

632cal55P58C20F12fib

Food		Cal	P	C	F
⠿Sweet Potato (cooked)(Gm)	g	218	4	50	0
⠿Mixed Vegetables (Your Choice)	grams	40	2	8	0
⠿Olive Oil	g	54	0	0	6
⠿93/7 Lean Ground Beef (Cooked)	oz	322	49	0	14

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11

Meal Total

255cal14P25C11F0fib

Food	Qty		Cal	P	C	F
⠿Aloha - Protein Bar		bar	255	14	25	11