Stoic Physique — Meal Planner

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‹ Andrew Pierce

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2190cal181P227C62F

2206cal182P221C66F

2335cal186P247C67F

2210cal180P224C66F

2061cal190P224C45F

Meal Total

484cal39P37C20F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	62	14	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Strawberries	g	55	1	12	1
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

484cal39P37C20F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	62	14	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Strawberries	g	55	1	12	1
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

484cal39P37C20F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	62	14	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Strawberries	g	55	1	12	1
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

484cal39P37C20F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	62	14	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Strawberries	g	55	1	12	1
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

484cal39P37C20F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	62	14	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Strawberries	g	55	1	12	1
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

484cal39P37C20F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	62	14	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Strawberries	g	55	1	12	1
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

484cal39P37C20F4fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	62	14	1	0
⠿Sourdough Bread	slice (40gm)	109	4	21	1
⠿Strawberries	g	55	1	12	1
⠿Half & Half Creamer	fl oz	35	1	1	3

Meal Total

291cal28P20C11F0fib

Food	Qty		Cal	P	C	F
⠿Barbell Protein Bar		bar	232	20	20	8
⠿Cheese Stick - Low Fat		sticks	59	8	0	3

Meal Total

569cal54P59C13F4fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	226	46	0	5
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Broccoli (gm)	g	62	4	10	1
⠿Olive Oil	g	72	0	0	8

Meal Total

569cal54P59C13F4fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	226	46	0	5
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Broccoli (gm)	g	62	4	10	1
⠿Olive Oil	g	72	0	0	8

Meal Total

569cal54P59C13F4fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	226	46	0	5
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Broccoli (gm)	g	62	4	10	1
⠿Olive Oil	g	72	0	0	8

Meal Total

569cal54P59C13F4fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	226	46	0	5
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Broccoli (gm)	g	62	4	10	1
⠿Olive Oil	g	72	0	0	8

Meal Total

569cal54P59C13F4fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	226	46	0	5
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Broccoli (gm)	g	62	4	10	1
⠿Olive Oil	g	72	0	0	8

Meal Total

569cal54P59C13F4fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	226	46	0	5
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Broccoli (gm)	g	62	4	10	1
⠿Olive Oil	g	72	0	0	8

Meal Total

569cal54P59C13F4fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	226	46	0	5
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Broccoli (gm)	g	62	4	10	1
⠿Olive Oil	g	72	0	0	8

Meal Total

293cal27P44C1F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Beef Jerky	grams	78	11	6	1

Meal Total

293cal27P44C1F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Beef Jerky	grams	78	11	6	1

Meal Total

293cal27P44C1F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Beef Jerky	grams	78	11	6	1

Meal Total

293cal27P44C1F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Beef Jerky	grams	78	11	6	1

Meal Total

283cal32P32C3F4fib

Food		Cal	P	C	F
⠿Whey Protein Powder	scoop	122	24	3	2
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Beef Jerky	grams	52	7	4	1

Meal Total

293cal27P44C1F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Beef Jerky	grams	78	11	6	1

Meal Total

293cal27P44C1F4fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Apple (Whole)	medium (~182 g)	105	1	25	0
⠿Beef Jerky	grams	78	11	6	1

Meal Total

844cal61P87C28F22fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	243	37	0	11
⠿Jasmine Rice (Cooked)	grams	226	4	52	0
⠿Black Beans (Boiled)	grams	131	9	24	0
⠿Salsa Verde	GM	17	1	4	0
⠿Low Fat Shredded Cheese	grams	96	9	1	6
⠿Avocado	medium (~150 g edible)	132	2	6	11

Meal Total

844cal61P87C28F22fib

Food		Cal	P	C	F
⠿93/7 Lean Ground Beef (Cooked)	oz	243	37	0	11
⠿Jasmine Rice (Cooked)	grams	226	4	52	0
⠿Black Beans (Boiled)	grams	131	9	24	0
⠿Salsa Verde	GM	17	1	4	0
⠿Low Fat Shredded Cheese	grams	96	9	1	6
⠿Avocado	medium (~150 g edible)	132	2	6	11

Meal Total

860cal62P81C32F14fib

Food		Cal	P	C	F
⠿Chicken Thigh, Cooked	g	328	47	0	16
⠿Russet Potato (Baked)	grams	288	9	63	0
⠿Green Beans	g	67	3	13	0
⠿Olive Oil	g	144	0	0	16
⠿Spring Mix	oz	32	3	5	0

Meal Total

860cal62P81C32F14fib

Food		Cal	P	C	F
⠿Chicken Thigh, Cooked	g	328	47	0	16
⠿Russet Potato (Baked)	grams	288	9	63	0
⠿Green Beans	g	67	3	13	0
⠿Olive Oil	g	144	0	0	16
⠿Spring Mix	oz	32	3	5	0

Meal Total

708cal33P99C20F4fib

Food		Cal	P	C	F
⠿Grilled Fish (Salmon Fillet)	serving	392	26	45	12
⠿Jasmine Rice (Cooked)	grams	212	4	49	0
⠿Asparagus (Single)	Medium Spear(s)	30	3	5	0
⠿Olive Oil	g	72	0	0	8

📊 Macro target · ±10%

778–950cal54–66P76–92C29–35F

Macro target

Proteing≈ 54–66g

Carbsg≈ 76–92g

Fatg≈ 29–35g

Calories864≈ 778–950

Range

Meal Total

715cal70P84C11F3fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	242	49	0	5
⠿Pasta (Cooked)(gm)	grams	267	10	53	2
⠿Zucchini	medium (~196 g)	39	2	6	1
⠿Red Wine	bottle (750 ml)	100	0	25	0
⠿Shredded Parmesan Cheese	grams	68	8	0	4