Stoic Physique — Meal Planner

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‹ Matt Davis

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2142cal191P160C82F

2022cal195P153C70F

2147cal184P202C67F

2158cal184P216C62F

2313cal180P216C81F

2158cal184P216C62F

Meal Total

499cal39P25C27F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	48	11	1	0
⠿Keilbasa	grams	109	5	1	10
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

499cal39P25C27F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	48	11	1	0
⠿Keilbasa	grams	109	5	1	10
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

499cal39P25C27F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	48	11	1	0
⠿Keilbasa	grams	109	5	1	10
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

499cal39P25C27F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	48	11	1	0
⠿Keilbasa	grams	109	5	1	10
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

499cal39P25C27F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	48	11	1	0
⠿Keilbasa	grams	109	5	1	10
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

499cal39P25C27F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	48	11	1	0
⠿Keilbasa	grams	109	5	1	10
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

499cal39P25C27F1fib

Food		Cal	P	C	F
⠿Egg (Large)	egg	226	19	2	16
⠿Egg Whites	grams	48	11	1	0
⠿Keilbasa	grams	109	5	1	10
⠿Sourdough Bread	slice (40gm)	109	4	21	1

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

126cal24P3C2F0fib

Food	Qty		Cal	P	C	F
⠿Whey Protein Powder		scoop	122	24	3	2

Meal Total

567cal54P36C23F4fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	226	46	0	5
⠿Siete Almond Flour Tortilla	tortilla	203	6	20	11
⠿Onion	medium (~110 g)	47	1	10	0
⠿Bell Pepper	g	31	1	6	0
⠿Olive Oil	g	63	0	0	7

Meal Total

567cal54P36C23F4fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	226	46	0	5
⠿Siete Almond Flour Tortilla	tortilla	203	6	20	11
⠿Onion	medium (~110 g)	47	1	10	0
⠿Bell Pepper	g	31	1	6	0
⠿Olive Oil	g	63	0	0	7

Meal Total

531cal53P28C23F2fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	226	46	0	5
⠿Siete Almond Flour Tortilla	tortilla	203	6	20	11
⠿Onion	medium (~110 g)	24	1	5	0
⠿Bell Pepper	g	16	1	3	0
⠿Olive Oil	g	63	0	0	7

Meal Total

459cal21P69C11F23fib

Food		Cal	P	C	F
⠿Giant Brand - Rotisserie Chicken Wings	wings	134	7	3	11
⠿Jasmine Rice (Cooked)	grams	127	2	29	0
⠿Black Beans (Boiled)	grams	118	8	21	0
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0

Meal Total

459cal21P69C11F23fib

Food		Cal	P	C	F
⠿Giant Brand - Rotisserie Chicken Wings	wings	134	7	3	11
⠿Jasmine Rice (Cooked)	grams	127	2	29	0
⠿Black Beans (Boiled)	grams	118	8	21	0
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0

Meal Total

459cal21P69C11F23fib

Food		Cal	P	C	F
⠿Giant Brand - Rotisserie Chicken Wings	wings	134	7	3	11
⠿Jasmine Rice (Cooked)	grams	127	2	29	0
⠿Black Beans (Boiled)	grams	118	8	21	0
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0

Meal Total

459cal21P69C11F23fib

Food		Cal	P	C	F
⠿Giant Brand - Rotisserie Chicken Wings	wings	134	7	3	11
⠿Jasmine Rice (Cooked)	grams	127	2	29	0
⠿Black Beans (Boiled)	grams	118	8	21	0
⠿Mixed Vegetables (Your Choice)	grams	80	4	16	0

Meal Total

156cal17P22C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Blueberries		g	44	1	10	0

Meal Total

156cal17P22C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Blueberries		g	44	1	10	0

Meal Total

156cal17P22C0F2fib

Food	Qty		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor		grams	112	16	12	0
⠿Blueberries		g	44	1	10	0

Meal Total

217cal18P25C5F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Blueberries	g	44	1	10	0
⠿Cashews	g	59	2	3	4

Meal Total

217cal18P25C5F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Blueberries	g	44	1	10	0
⠿Cashews	g	59	2	3	4

Meal Total

217cal18P25C5F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Blueberries	g	44	1	10	0
⠿Cashews	g	59	2	3	4

Meal Total

217cal18P25C5F2fib

Food		Cal	P	C	F
⠿Greek Yogurt - Nonfat - Any Flavor	grams	112	16	12	0
⠿Blueberries	g	44	1	10	0
⠿Cashews	g	59	2	3	4

Meal Total

628cal50P44C28F14fib

Food		Cal	P	C	F
⠿90/10 Ground Beef - Cooked	oz	297	37	0	17
⠿Siete Almond Flour Tortilla	tortilla	203	6	20	11
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

628cal50P44C28F14fib

Food		Cal	P	C	F
⠿90/10 Ground Beef - Cooked	oz	297	37	0	17
⠿Siete Almond Flour Tortilla	tortilla	203	6	20	11
⠿Black Beans (Boiled)	grams	65	5	12	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0

Meal Total

544cal55P45C16F6fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	292	50	0	10
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	54	0	0	6

Meal Total

598cal64P45C18F6fib

Food		Cal	P	C	F
⠿Sirloin Steak - Cooked	oz	340	58	0	12
⠿Jasmine Rice (Cooked)	grams	142	3	33	0
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	54	0	0	6

Meal Total

609cal64P59C13F9fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	256	52	0	5
⠿Pasta (Cooked)(gm)	grams	236	9	47	2
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	54	0	0	6

📊 Macro target · ±10%

688–840cal54–66P53–65C29–35F

Macro target

Proteing≈ 54–66g

Carbsg≈ 53–65g

Fatg≈ 29–35g

Calories764≈ 688–840

Range

Meal Total

609cal64P59C13F9fib

Food		Cal	P	C	F
⠿Chicken Breast, Cooked	g	256	52	0	5
⠿Pasta (Cooked)(gm)	grams	236	9	47	2
⠿Mixed Vegetables (Your Choice)	grams	60	3	12	0
⠿Olive Oil	g	54	0	0	6

Meal Total

166cal7P30C2F0fib

Food	Qty		Cal	P	C	F
⠿Popcorn (Popped)		cups	74	2	12	2
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

166cal7P30C2F0fib

Food	Qty		Cal	P	C	F
⠿Popcorn (Popped)		cups	74	2	12	2
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

166cal7P30C2F0fib

Food	Qty		Cal	P	C	F
⠿Popcorn (Popped)		cups	74	2	12	2
⠿Yasso Frozen Yogurt Bar		bar	92	5	18	0

Meal Total

248cal18P35C4F0fib

Food		Cal	P	C	F
⠿Popcorn (Popped)	cups	74	2	12	2
⠿Cottage Cheese 2%	g	82	11	5	2
⠿Yasso Frozen Yogurt Bar	bar	92	5	18	0

Meal Total

248cal18P35C4F0fib

Food		Cal	P	C	F
⠿Popcorn (Popped)	cups	74	2	12	2
⠿Cottage Cheese 2%	g	82	11	5	2
⠿Yasso Frozen Yogurt Bar	bar	92	5	18	0

Meal Total

248cal18P35C4F0fib

Food		Cal	P	C	F
⠿Popcorn (Popped)	cups	74	2	12	2
⠿Cottage Cheese 2%	g	82	11	5	2
⠿Yasso Frozen Yogurt Bar	bar	92	5	18	0

Meal Total

248cal18P35C4F0fib

Food		Cal	P	C	F
⠿Popcorn (Popped)	cups	74	2	12	2
⠿Cottage Cheese 2%	g	82	11	5	2
⠿Yasso Frozen Yogurt Bar	bar	92	5	18	0