Stoic Physique

Daily Targets

Weekly Overview · Stacey Nelson

Monday

1909cal209gprotein158gcarbs49gfat40gfibre

Tuesday

1909cal209gprotein158gcarbs49gfat40gfibre

Wednesday

1909cal209gprotein158gcarbs49gfat40gfibre

Thursday

1909cal209gprotein158gcarbs49gfat40gfibre

Friday

1909cal209gprotein158gcarbs49gfat40gfibre

Saturday

1893cal211gprotein170gcarbs41gfat42gfibre

Sunday

1893cal211gprotein170gcarbs41gfat42gfibre

Stoic Physique

Monday Meal Plan

Stacey Nelson

Daily Totals

1909cal209gprotein158gcarbs49gfat40gfibre

Pre Workout

Banana, Single	0.5 medium (~118 g)	59 cal
Almonds	10 g	62 cal
Egg White	50 g	25 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Orange (Single)	0.5 medium (~131 g)	34 cal
Honey	10 g	33 cal

Meal Totals

274cal21gprotein34gcarbs6gfat2gfibre

Breakfast8:00 AM

Corn Flakes	40 g	152 cal
Carrots	60 g	26 cal
Ginger, Root	5 g	4 cal
Tumeric	0.5 tsps	2 cal
Minced Garlic	3 grams	2 cal
Lemon (Gm)	30 g	13 cal
Transparent Labs - Vegan Protein	1 Scoop	126 cal

Meal Totals

331cal28gprotein48gcarbs3gfat5gfibre

Lunch12:00 PM

Chicken Breast (cooked)(grams)	150 grams	235 cal
Transparent Labs - Vegan Protein	1 Scoop	126 cal
Apple (gm)	90 g	52 cal
Kale	40 g	17 cal
Spinach (Gm)	60 g	17 cal
Bell Pepper, Red	0.5 medium (~119 g)	19 cal
Bell Pepper, Green	0.5 medium (~119 g)	14 cal
Cucumber	80 g	15 cal
Celery	40 g	7 cal
seaweed	5	0 cal
Creatine	5 grams	0 cal

Meal Totals

505cal76gprotein30gcarbs9gfat10gfibre

Snack3:00 PM

Yasso Frozen Yogurt Bar	1 bar	92 cal
Almonds	20 g	124 cal

Meal Totals

214cal9gprotein22gcarbs10gfat

Dinner7:00 PM

93/7 Lean Ground Beef (Cooked)(Gm)	150 gm	246 cal
Mission Foods - Carb Balance Flour Tortillas	1 serving	68 cal
Egg White	150 g	73 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Fresh/Frozen Mixed Berries	100 grams	45 cal
Spinach (Gm)	60 g	17 cal

Meal Totals

513cal74gprotein16gcarbs17gfat21gfibre

Snack8:00 PM

Lilly'S Chocolate Chips (gm)

15 grams

73 cal

Meal Totals

72cal1gprotein8gcarbs4gfat2gfibre

Stoic Physique

Tuesday Meal Plan

Stacey Nelson

Daily Totals

1909cal209gprotein158gcarbs49gfat40gfibre

Pre Workout

Banana, Single	0.5 medium (~118 g)	59 cal
Almonds	10 g	62 cal
Egg White	50 g	25 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Orange (Single)	0.5 medium (~131 g)	34 cal
Honey	10 g	33 cal

Meal Totals

274cal21gprotein34gcarbs6gfat2gfibre

Breakfast8:00 AM

Corn Flakes	40 g	152 cal
Carrots	60 g	26 cal
Ginger, Root	5 g	4 cal
Tumeric	0.5 tsps	2 cal
Minced Garlic	3 grams	2 cal
Lemon (Gm)	30 g	13 cal
Transparent Labs - Vegan Protein	1 Scoop	126 cal

Meal Totals

331cal28gprotein48gcarbs3gfat5gfibre

Lunch12:00 PM

Chicken Breast (cooked)(grams)	150 grams	235 cal
Transparent Labs - Vegan Protein	1 Scoop	126 cal
Apple (gm)	90 g	52 cal
Kale	40 g	17 cal
Spinach (Gm)	60 g	17 cal
Bell Pepper, Red	0.5 medium (~119 g)	19 cal
Bell Pepper, Green	0.5 medium (~119 g)	14 cal
Cucumber	80 g	15 cal
Celery	40 g	7 cal
seaweed	5	0 cal
Creatine	5 grams	0 cal

Meal Totals

505cal76gprotein30gcarbs9gfat10gfibre

Snack3:00 PM

Yasso Frozen Yogurt Bar	1 bar	92 cal
Almonds	20 g	124 cal

Meal Totals

214cal9gprotein22gcarbs10gfat

Dinner7:00 PM

93/7 Lean Ground Beef (Cooked)(Gm)	150 gm	246 cal
Mission Foods - Carb Balance Flour Tortillas	1 serving	68 cal
Egg White	150 g	73 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Fresh/Frozen Mixed Berries	100 grams	45 cal
Spinach (Gm)	60 g	17 cal

Meal Totals

513cal74gprotein16gcarbs17gfat21gfibre

Snack8:00 PM

Lilly'S Chocolate Chips (gm)

15 grams

73 cal

Meal Totals

72cal1gprotein8gcarbs4gfat2gfibre

Stoic Physique

Wednesday Meal Plan

Stacey Nelson

Daily Totals

1909cal209gprotein158gcarbs49gfat40gfibre

Pre Workout

Banana, Single	0.5 medium (~118 g)	59 cal
Almonds	10 g	62 cal
Egg White	50 g	25 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Orange (Single)	0.5 medium (~131 g)	34 cal
Honey	10 g	33 cal

Meal Totals

274cal21gprotein34gcarbs6gfat2gfibre

Breakfast8:00 AM

Corn Flakes	40 g	152 cal
Carrots	60 g	26 cal
Ginger, Root	5 g	4 cal
Tumeric	0.5 tsps	2 cal
Minced Garlic	3 grams	2 cal
Lemon (Gm)	30 g	13 cal
Transparent Labs - Vegan Protein	1 Scoop	126 cal

Meal Totals

331cal28gprotein48gcarbs3gfat5gfibre

Lunch12:00 PM

Chicken Breast (cooked)(grams)	150 grams	235 cal
Transparent Labs - Vegan Protein	1 Scoop	126 cal
Apple (gm)	90 g	52 cal
Kale	40 g	17 cal
Spinach (Gm)	60 g	17 cal
Bell Pepper, Red	0.5 medium (~119 g)	19 cal
Bell Pepper, Green	0.5 medium (~119 g)	14 cal
Cucumber	80 g	15 cal
Celery	40 g	7 cal
seaweed	5	0 cal
Creatine	5 grams	0 cal

Meal Totals

505cal76gprotein30gcarbs9gfat10gfibre

Snack3:00 PM

Yasso Frozen Yogurt Bar	1 bar	92 cal
Almonds	20 g	124 cal

Meal Totals

214cal9gprotein22gcarbs10gfat

Dinner7:00 PM

93/7 Lean Ground Beef (Cooked)(Gm)	150 gm	246 cal
Mission Foods - Carb Balance Flour Tortillas	1 serving	68 cal
Egg White	150 g	73 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Fresh/Frozen Mixed Berries	100 grams	45 cal
Spinach (Gm)	60 g	17 cal

Meal Totals

513cal74gprotein16gcarbs17gfat21gfibre

Snack8:00 PM

Lilly'S Chocolate Chips (gm)

15 grams

73 cal

Meal Totals

72cal1gprotein8gcarbs4gfat2gfibre

Stoic Physique

Thursday Meal Plan

Stacey Nelson

Daily Totals

1909cal209gprotein158gcarbs49gfat40gfibre

Pre Workout

Banana, Single	0.5 medium (~118 g)	59 cal
Almonds	10 g	62 cal
Egg White	50 g	25 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Orange (Single)	0.5 medium (~131 g)	34 cal
Honey	10 g	33 cal

Meal Totals

274cal21gprotein34gcarbs6gfat2gfibre

Breakfast8:00 AM

Corn Flakes	40 g	152 cal
Carrots	60 g	26 cal
Ginger, Root	5 g	4 cal
Tumeric	0.5 tsps	2 cal
Minced Garlic	3 grams	2 cal
Lemon (Gm)	30 g	13 cal
Transparent Labs - Vegan Protein	1 Scoop	126 cal

Meal Totals

331cal28gprotein48gcarbs3gfat5gfibre

Lunch12:00 PM

Chicken Breast (cooked)(grams)	150 grams	235 cal
Transparent Labs - Vegan Protein	1 Scoop	126 cal
Apple (gm)	90 g	52 cal
Kale	40 g	17 cal
Spinach (Gm)	60 g	17 cal
Bell Pepper, Red	0.5 medium (~119 g)	19 cal
Bell Pepper, Green	0.5 medium (~119 g)	14 cal
Cucumber	80 g	15 cal
Celery	40 g	7 cal
seaweed	5	0 cal
Creatine	5 grams	0 cal

Meal Totals

505cal76gprotein30gcarbs9gfat10gfibre

Snack3:00 PM

Yasso Frozen Yogurt Bar	1 bar	92 cal
Almonds	20 g	124 cal

Meal Totals

214cal9gprotein22gcarbs10gfat

Dinner7:00 PM

93/7 Lean Ground Beef (Cooked)(Gm)	150 gm	246 cal
Mission Foods - Carb Balance Flour Tortillas	1 serving	68 cal
Egg White	150 g	73 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Fresh/Frozen Mixed Berries	100 grams	45 cal
Spinach (Gm)	60 g	17 cal

Meal Totals

513cal74gprotein16gcarbs17gfat21gfibre

Snack8:00 PM

Lilly'S Chocolate Chips (gm)

15 grams

73 cal

Meal Totals

72cal1gprotein8gcarbs4gfat2gfibre

Stoic Physique

Friday Meal Plan

Stacey Nelson

Daily Totals

1909cal209gprotein158gcarbs49gfat40gfibre

Pre Workout

Banana, Single	0.5 medium (~118 g)	59 cal
Almonds	10 g	62 cal
Egg White	50 g	25 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Orange (Single)	0.5 medium (~131 g)	34 cal
Honey	10 g	33 cal

Meal Totals

274cal21gprotein34gcarbs6gfat2gfibre

Breakfast8:00 AM

Corn Flakes	40 g	152 cal
Carrots	60 g	26 cal
Ginger, Root	5 g	4 cal
Tumeric	0.5 tsps	2 cal
Minced Garlic	3 grams	2 cal
Lemon (Gm)	30 g	13 cal
Transparent Labs - Vegan Protein	1 Scoop	126 cal

Meal Totals

331cal28gprotein48gcarbs3gfat5gfibre

Lunch12:00 PM

Chicken Breast (cooked)(grams)	150 grams	235 cal
Transparent Labs - Vegan Protein	1 Scoop	126 cal
Apple (gm)	90 g	52 cal
Kale	40 g	17 cal
Spinach (Gm)	60 g	17 cal
Bell Pepper, Red	0.5 medium (~119 g)	19 cal
Bell Pepper, Green	0.5 medium (~119 g)	14 cal
Cucumber	80 g	15 cal
Celery	40 g	7 cal
seaweed	5	0 cal
Creatine	5 grams	0 cal

Meal Totals

505cal76gprotein30gcarbs9gfat10gfibre

Snack3:00 PM

Yasso Frozen Yogurt Bar	1 bar	92 cal
Almonds	20 g	124 cal

Meal Totals

214cal9gprotein22gcarbs10gfat

Dinner7:00 PM

93/7 Lean Ground Beef (Cooked)(Gm)	150 gm	246 cal
Mission Foods - Carb Balance Flour Tortillas	1 serving	68 cal
Egg White	150 g	73 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Fresh/Frozen Mixed Berries	100 grams	45 cal
Spinach (Gm)	60 g	17 cal

Meal Totals

513cal74gprotein16gcarbs17gfat21gfibre

Snack8:00 PM

Lilly'S Chocolate Chips (gm)

15 grams

73 cal

Meal Totals

72cal1gprotein8gcarbs4gfat2gfibre

Stoic Physique

Saturday Meal Plan

Stacey Nelson

Daily Totals

1893cal211gprotein170gcarbs41gfat42gfibre

Pre Workout

Banana, Single	0.5 medium (~118 g)	59 cal
Almonds	10 g	62 cal
Egg White	50 g	25 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Orange (Single)	0.5 medium (~131 g)	34 cal
Honey	10 g	33 cal

Meal Totals

274cal21gprotein34gcarbs6gfat2gfibre

Breakfast8:00 AM

Corn Flakes	40 g	152 cal
Carrots	60 g	26 cal
Ginger, Root	5 g	4 cal
Tumeric	0.5 tsps	2 cal
Minced Garlic	3 grams	2 cal
Lemon (Gm)	30 g	13 cal
Transparent Labs - Vegan Protein	1 Scoop	126 cal

Meal Totals

331cal28gprotein48gcarbs3gfat5gfibre

Lunch12:00 PM

Deli Turkey Meat	8 oz	244 cal
Transparent Labs - Vegan Protein	1 Scoop	126 cal
Apple (gm)	90 g	52 cal
Kale	40 g	17 cal
Spinach (Gm)	60 g	17 cal
Bell Pepper, Red	0.5 medium (~119 g)	19 cal
Bell Pepper, Green	0.5 medium (~119 g)	14 cal
Cucumber	80 g	15 cal
Celery	40 g	7 cal
seaweed	5	0 cal
Creatine	5 grams	0 cal

Meal Totals

507cal69gprotein42gcarbs7gfat10gfibre

Snack3:00 PM

Yasso Frozen Yogurt Bar	1 bar	92 cal
Mixed Nuts	20 grams	126 cal

Meal Totals

214cal9gprotein22gcarbs10gfat2gfibre

Dinner7:00 PM

Chicken Breast (cooked)(grams)	150 grams	235 cal
Mission Foods - Carb Balance Flour Tortillas	1 serving	68 cal
Egg White	150 g	73 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Fresh/Frozen Mixed Berries	100 grams	45 cal
Spinach (Gm)	60 g	17 cal

Meal Totals

495cal83gprotein16gcarbs11gfat21gfibre

Snack8:00 PM

Lilly'S Chocolate Chips (gm)

15 grams

73 cal

Meal Totals

72cal1gprotein8gcarbs4gfat2gfibre

Stoic Physique

Sunday Meal Plan

Stacey Nelson

Daily Totals

1893cal211gprotein170gcarbs41gfat42gfibre

Pre Workout

Banana, Single	0.5 medium (~118 g)	59 cal
Almonds	10 g	62 cal
Egg White	50 g	25 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Orange (Single)	0.5 medium (~131 g)	34 cal
Honey	10 g	33 cal

Meal Totals

274cal21gprotein34gcarbs6gfat2gfibre

Breakfast8:00 AM

Corn Flakes	40 g	152 cal
Carrots	60 g	26 cal
Ginger, Root	5 g	4 cal
Tumeric	0.5 tsps	2 cal
Minced Garlic	3 grams	2 cal
Lemon (Gm)	30 g	13 cal
Transparent Labs - Vegan Protein	1 Scoop	126 cal

Meal Totals

331cal28gprotein48gcarbs3gfat5gfibre

Lunch12:00 PM

Deli Turkey Meat	8 oz	244 cal
Transparent Labs - Vegan Protein	1 Scoop	126 cal
Apple (gm)	90 g	52 cal
Kale	40 g	17 cal
Spinach (Gm)	60 g	17 cal
Bell Pepper, Red	0.5 medium (~119 g)	19 cal
Bell Pepper, Green	0.5 medium (~119 g)	14 cal
Cucumber	80 g	15 cal
Celery	40 g	7 cal
seaweed	5	0 cal
Creatine	5 grams	0 cal

Meal Totals

507cal69gprotein42gcarbs7gfat10gfibre

Snack3:00 PM

Yasso Frozen Yogurt Bar	1 bar	92 cal
Mixed Nuts	20 grams	126 cal

Meal Totals

214cal9gprotein22gcarbs10gfat2gfibre

Dinner7:00 PM

Chicken Breast (cooked)(grams)	150 grams	235 cal
Mission Foods - Carb Balance Flour Tortillas	1 serving	68 cal
Egg White	150 g	73 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Fresh/Frozen Mixed Berries	100 grams	45 cal
Spinach (Gm)	60 g	17 cal

Meal Totals

495cal83gprotein16gcarbs11gfat21gfibre

Snack8:00 PM

Lilly'S Chocolate Chips (gm)

15 grams

73 cal

Meal Totals

72cal1gprotein8gcarbs4gfat2gfibre

Stoic Physique

Additional Options

Stacey Nelson

Breakfast Option #1

Mcdonalds Breakfast Burrito

1 burrito

305 cal

Meal Totals

305cal13gprotein25gcarbs17gfat1gfibre

Lunch Option #1

Deli Ham	220 grams	228 cal
Transparent Labs - Vegan Protein	1 Scoop	126 cal
Apple (gm)	90 g	52 cal
Kale	40 g	17 cal
Spinach (Gm)	60 g	17 cal
Bell Pepper, Red	0.5 medium (~119 g)	19 cal
Bell Pepper, Green	0.5 medium (~119 g)	14 cal
Cucumber	80 g	15 cal
Celery	40 g	7 cal
seaweed	5	0 cal
Creatine	5 grams	0 cal

Meal Totals

491cal68gprotein30gcarbs11gfat10gfibre

Lunch Option #2Chicken Bbq Wrap - Low Cal Wrap

Grilled Chicken (Oz)	8 oz	328 cal
Romaine/Cos Lettuce	100 g	21 cal
BBQ Sauce	30 grams	60 cal
Low Fat Shredded Cheese	10 grams	32 cal
Mission Foods - Carb Balance Flour Tortillas	1 serving	68 cal

Meal Totals

506cal74gprotein21gcarbs14gfat18gfibre

Dinner Option #1

Turkey Breast, Cooked	150 g	209 cal
Mission Foods - Carb Balance Flour Tortillas	1 serving	68 cal
Egg White	150 g	73 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Fresh/Frozen Mixed Berries	100 grams	45 cal
Spinach (Gm)	60 g	17 cal

Meal Totals

473cal82gprotein16gcarbs9gfat21gfibre

Dinner Option #2

93/7 Lean Ground Beef (Cooked)(Gm)	150 gm	246 cal
Pasta (Cooked)(gm)	80 grams	126 cal
Egg White	150 g	73 cal
Transparent Labs - Vegan Protein	0.5 Scoop	63 cal
Spinach (Gm)	60 g	17 cal

Meal Totals

525cal72gprotein30gcarbs13gfat3gfibre

Snack Option #1

Fudgsicle No Sugar Added FudgePops	1 pop	151 cal
Mixed Nuts	10 grams	63 cal

Meal Totals

216cal6gprotein30gcarbs8gfat7gfibre

Stoic Physique

Shopping List

Everything for the week · Stacey Nelson

Food ItemAmount

93/7 Lean Ground Beef (Cooked)(Gm)750 gm

Almonds170 g

Apple (gm)630 g

Banana, Single3.5 medium (~118 g)

Bell Pepper, Green3.5 medium (~119 g)

Bell Pepper, Red3.5 medium (~119 g)

Carrots420 g

Celery280 g

Chicken Breast (cooked)(grams)1050 grams

Corn Flakes280 g

Creatine35 grams

Cucumber560 g

Deli Turkey Meat16 oz

Egg White1400 g

Fresh/Frozen Mixed Berries700 grams

Ginger, Root35 g

Honey70 g

Kale280 g

Lemon (Gm)210 g

Lilly'S Chocolate Chips (gm)105 grams

Minced Garlic21 grams

Mission Foods - Carb Balance Flour Tortillas7 serving

Mixed Nuts40 grams

Orange (Single)3.5 medium (~131 g)

seaweed35

Spinach (Gm)840 g

Transparent Labs - Vegan Protein21 Scoop

Tumeric3.5 tsps

Yasso Frozen Yogurt Bar7 bar

Stoic Physique

Options Shopping List

Extra meal options · Stacey Nelson

Food ItemAmount

93/7 Lean Ground Beef (Cooked)(Gm)150 gm

Apple (gm)90 g

BBQ Sauce30 grams

Bell Pepper, Green0.5 medium (~119 g)

Bell Pepper, Red0.5 medium (~119 g)

Celery40 g

Creatine5 grams

Cucumber80 g

Deli Ham220 grams

Egg White300 g

Fresh/Frozen Mixed Berries100 grams

Fudgsicle No Sugar Added FudgePops1 pop

Grilled Chicken (Oz)8 oz

Kale40 g

Low Fat Shredded Cheese10 grams

Mcdonalds Breakfast Burrito1 burrito

Mission Foods - Carb Balance Flour Tortillas2 serving

Mixed Nuts10 grams

Pasta (Cooked)(gm)80 grams

Romaine/Cos Lettuce100 g

seaweed5

Spinach (Gm)180 g

Transparent Labs - Vegan Protein2 Scoop

Turkey Breast, Cooked150 g

Stoic Physique

Recipe Details

How to make them · Stacey Nelson

Chicken Bbq Wrap - Low Cal Wrap

1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.

2) Place mixture on tortilla. Fold up tightly.