Stoic Physique

Daily Targets

Weekly Overview · Andrew Heim
Monday
1842cal171gprotein168gcarbs54gfat22gfibre
Tuesday
1842cal171gprotein168gcarbs54gfat22gfibre
Wednesday
1841cal165gprotein167gcarbs57gfat21gfibre
Thursday
1841cal165gprotein167gcarbs57gfat21gfibre
Friday
1848cal174gprotein162gcarbs56gfat23gfibre
Saturday
1851cal173gprotein184gcarbs47gfat23gfibre
Sunday
1851cal173gprotein184gcarbs47gfat23gfibre
Stoic Physique

Monday Meal Plan

Andrew Heim
Daily Totals
1842cal171gprotein168gcarbs54gfat22gfibre
Pre Workout
Perfect Aminos1 serving20 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
132cal6gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
Metagenics - Pea Protein2 scoop122 cal
A2/A2 - 2% Milk240 ml125 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
316cal29gprotein32gcarbs8gfat4gfibre
Lunch12:00 PM
Costco - Chicken Souvlaki Skewers2 skewers286 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
525cal60gprotein51gcarbs9gfat4gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
Salmon (Cooked)6 oz300 cal
Potatoes (gm)(Cooked)150 grams134 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil10 g90 cal
Meal Totals
562cal53gprotein38gcarbs22gfat7gfibre
Snack9:00 PM
Cashews15 g88 cal
Meal Totals
95cal3gprotein5gcarbs7gfat1gfibre
Stoic Physique

Tuesday Meal Plan

Andrew Heim
Daily Totals
1842cal171gprotein168gcarbs54gfat22gfibre
Pre Workout
Perfect Aminos1 serving20 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
132cal6gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
Metagenics - Pea Protein2 scoop122 cal
A2/A2 - 2% Milk240 ml125 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
316cal29gprotein32gcarbs8gfat4gfibre
Lunch12:00 PM
Costco - Chicken Souvlaki Skewers2 skewers286 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
525cal60gprotein51gcarbs9gfat4gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
Salmon (Cooked)6 oz300 cal
Potatoes (gm)(Cooked)150 grams134 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil10 g90 cal
Meal Totals
562cal53gprotein38gcarbs22gfat7gfibre
Snack9:00 PM
Cashews15 g88 cal
Meal Totals
95cal3gprotein5gcarbs7gfat1gfibre
Stoic Physique

Wednesday Meal Plan

Andrew Heim
Daily Totals
1841cal165gprotein167gcarbs57gfat21gfibre
Pre Workout
Perfect Aminos1 serving20 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
132cal6gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
Metagenics - Pea Protein2 scoop122 cal
A2/A2 - 2% Milk240 ml125 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
316cal29gprotein32gcarbs8gfat4gfibre
Lunch12:00 PM
Costco - Grassfed Sirloin Strips8 oz333 cal
Microwaveable Petite Sweet Potato180 grams156 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
525cal55gprotein47gcarbs13gfat4gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
Grilled Chicken (Oz)6 oz246 cal
White Rice (Cooked)120 grams151 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Olive Oil15 g135 cal
Meal Totals
561cal52gprotein41gcarbs21gfat6gfibre
Snack9:00 PM
Cashews15 g88 cal
Meal Totals
95cal3gprotein5gcarbs7gfat1gfibre
Stoic Physique

Thursday Meal Plan

Andrew Heim
Daily Totals
1841cal165gprotein167gcarbs57gfat21gfibre
Pre Workout
Perfect Aminos1 serving20 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
132cal6gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
Metagenics - Pea Protein2 scoop122 cal
A2/A2 - 2% Milk240 ml125 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
316cal29gprotein32gcarbs8gfat4gfibre
Lunch12:00 PM
Costco - Grassfed Sirloin Strips8 oz333 cal
Microwaveable Petite Sweet Potato180 grams156 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
525cal55gprotein47gcarbs13gfat4gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
Grilled Chicken (Oz)6 oz246 cal
White Rice (Cooked)120 grams151 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Olive Oil15 g135 cal
Meal Totals
561cal52gprotein41gcarbs21gfat6gfibre
Snack9:00 PM
Cashews15 g88 cal
Meal Totals
95cal3gprotein5gcarbs7gfat1gfibre
Stoic Physique

Friday Meal Plan

Andrew Heim
Daily Totals
1848cal174gprotein162gcarbs56gfat23gfibre
Pre Workout
Perfect Aminos1 serving20 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
132cal6gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
Metagenics - Pea Protein2 scoop122 cal
A2/A2 - 2% Milk240 ml125 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
316cal29gprotein32gcarbs8gfat4gfibre
Lunch12:00 PM
Costco - Chicken Souvlaki Skewers2 skewers286 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
525cal60gprotein51gcarbs9gfat4gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
Filet Mignon (Cooked)6 oz334 cal
Sweet Potato (cooked)(Gm)120 g105 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil10 g90 cal
Meal Totals
568cal56gprotein32gcarbs24gfat8gfibre
Snack9:00 PM
Cashews15 g88 cal
Meal Totals
95cal3gprotein5gcarbs7gfat1gfibre
Stoic Physique

Saturday Meal Plan

Andrew Heim
Daily Totals
1851cal173gprotein184gcarbs47gfat23gfibre
Pre Workout
Perfect Aminos1 serving20 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
132cal6gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
Metagenics - Pea Protein1.5 scoop92 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Fresh/Frozen Mixed Berries240 grams107 cal
Meal Totals
311cal32gprotein39gcarbs3gfat5gfibre
Lunch12:00 PM
Costco - Costco Flame Seared Chargrilled Chipotle Chicken10 Oz328 cal
Microwaveable Petite Sweet Potato180 grams156 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
524cal58gprotein55gcarbs8gfat4gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
Sirloin Steak - Cooked6 oz292 cal
White Rice (Cooked)120 grams151 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil10 g90 cal
Meal Totals
577cal54gprotein43gcarbs21gfat7gfibre
Snack9:00 PM
Cashews15 g88 cal
Meal Totals
95cal3gprotein5gcarbs7gfat1gfibre
Stoic Physique

Sunday Meal Plan

Andrew Heim
Daily Totals
1851cal173gprotein184gcarbs47gfat23gfibre
Pre Workout
Perfect Aminos1 serving20 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
132cal6gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
Metagenics - Pea Protein1.5 scoop92 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Fresh/Frozen Mixed Berries240 grams107 cal
Meal Totals
311cal32gprotein39gcarbs3gfat5gfibre
Lunch12:00 PM
Costco - Costco Flame Seared Chargrilled Chipotle Chicken10 Oz328 cal
Microwaveable Petite Sweet Potato180 grams156 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
524cal58gprotein55gcarbs8gfat4gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
Sirloin Steak - Cooked6 oz292 cal
White Rice (Cooked)120 grams151 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil10 g90 cal
Meal Totals
577cal54gprotein43gcarbs21gfat7gfibre
Snack9:00 PM
Cashews15 g88 cal
Meal Totals
95cal3gprotein5gcarbs7gfat1gfibre
Stoic Physique

Additional Options

Andrew Heim
Breakfast Option #1
Oikos - Triple 0 - Any Flavor200 grams118 cal
Whey Protein Powder0.5 scoop61 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Granola20 grams95 cal
Meal Totals
317cal35gprotein33gcarbs5gfat2gfibre
Lunch Option #1
Trader Joe'S - Sesame Crusted Hardwood Smoked Ahi Tuna2 package244 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Cashews10 g59 cal
Meal Totals
525cal58gprotein53gcarbs9gfat7gfibre
Lunch Option #2 (Prepped)
Grilled Chicken (Oz)6.5 oz267 cal
Potatoes (gm)(Cooked)200 grams178 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil5 g45 cal
Meal Totals
532cal58gprotein48gcarbs12gfat8gfibre
Lunch Option #3 (Chipotle)
Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans1 bowl548 cal
Meal Totals
548cal53gprotein48gcarbs16gfat12gfibre
Dinner Option #1 (Chipotle)
Chipotle - 2X Chicken, 1/2 Rice, Veggies, Beans1 serving585 cal
Meal Totals
585cal71gprotein37gcarbs17gfat12gfibre
Dinner Option #2
Shrimp (Cooked)8.5 oz281 cal
White Rice (Cooked)120 grams151 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil10 g90 cal
Meal Totals
563cal55gprotein43gcarbs19gfat7gfibre
Snack Option #1 (3:00 PM)
Biltong - Beef Jerky40 grams130 cal
Fresh/Frozen Mixed Berries180 grams80 cal
Meal Totals
209cal24gprotein17gcarbs5gfat7gfibre
Stoic Physique

Shopping List

Everything for the week · Andrew Heim
Food ItemAmount
A2/A2 - 2% Milk1200 ml
Banana, Single7 medium (~118 g)
Barebells Protein Bars7 bar
Cashews105 g
Costco - Chicken Souvlaki Skewers6 skewers
Costco - Costco Flame Seared Chargrilled Chipotle Chicken20 Oz
Costco - Grassfed Sirloin Strips16 oz
Filet Mignon (Cooked)6 oz
Fresh/Frozen Mixed Berries1230 grams
Greek Yogurt - Nonfat - Any Flavor400 grams
Grilled Chicken (Oz)12 oz
Metagenics - Pea Protein13 scoop
Microwaveable Petite Sweet Potato720 grams
Minute Rice3 cups
Mixed Vegetables (Your Choice)1360 grams
Olive Oil80 g
Perfect Aminos7 serving
Potatoes (gm)(Cooked)300 grams
Salmon (Cooked)12 oz
Sirloin Steak - Cooked12 oz
Sweet Potato (cooked)(Gm)120 g
White Rice (Cooked)480 grams
Stoic Physique

Options Shopping List

Extra meal options · Andrew Heim
Food ItemAmount
Biltong - Beef Jerky40 grams
Cashews10 g
Chipotle - 2X Chicken, 1/2 Rice, Veggies, Beans1 serving
Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans1 bowl
Fresh/Frozen Mixed Berries280 grams
Granola20 grams
Grilled Chicken (Oz)6.5 oz
Mixed Vegetables (Your Choice)280 grams
Oikos - Triple 0 - Any Flavor200 grams
Olive Oil15 g
Potatoes (gm)(Cooked)200 grams
Shrimp (Cooked)8.5 oz
Trader Joe'S - Sesame Crusted Hardwood Smoked Ahi Tuna2 package
Whey Protein Powder0.5 scoop
White Rice (Cooked)270 grams