Stoic Physique
Daily Targets
Weekly Overview · Ben Kaplan
Monday1925cal180gprotein173gcarbs57gfat48gfibre
Tuesday1970cal174gprotein215gcarbs46gfat47gfibre
Wednesday2089cal178gprotein207gcarbs61gfat25gfibre
Thursday1936cal180gprotein160gcarbs64gfat36gfibre
Friday1970cal174gprotein215gcarbs46gfat47gfibre
Saturday1960cal178gprotein177gcarbs60gfat46gfibre
Sunday1943cal178gprotein157gcarbs67gfat36gfibre
Stoic Physique
Monday Meal Plan
Ben Kaplan
Daily Totals
1925cal180gprotein173gcarbs57gfat48gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Perfect Aminos | 1 serving | 20 cal |
Meal Totals132cal6gprotein27gcarbs0gfat3gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 200 g | 96 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Swiss Chard | 100 g | 23 cal |
| Bell Pepper | 80 g | 24 cal |
Meal Totals422cal38gprotein18gcarbs22gfat9gfibre
| Salmon (Cooked) | 5 oz | 250 cal |
| Arugula | 3 cup | 14 cal |
| Romaine/Cos Lettuce | 80 g | 16 cal |
| Cabbage | 60 g | 18 cal |
| Radish | 60 g | 11 cal |
| Tomato (Gm) | 100 g | 21 cal |
| Cucumber | 100 g | 18 cal |
| Bell Pepper | 75 g | 23 cal |
| Olives | 20 grams | 34 cal |
| Quinoa (Cooked)(Grams) | 80 grams | 94 cal |
Meal Totals500cal50gprotein39gcarbs16gfat12gfibre
| Garden Of Life - Sport Organic Plant-Based Protein | 2 scoop | 188 cal |
| Oat Milk, Unsweetened | 240 mL | 42 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals293cal32gprotein30gcarbs5gfat4gfibre
| Cod - Cooked (Oz) | 5 oz | 189 cal |
| Beets | 1 medium beet | 24 cal |
| Cauliflower | 150 g | 45 cal |
| Brussel Sprouts | 100 grams | 50 cal |
| Leek | 80 g | 52 cal |
| Jasmine Rice (Cooked) | 80 grams | 113 cal |
| Olive Oil | 12 g | 108 cal |
Meal Totals578cal54gprotein59gcarbs14gfat20gfibre
Stoic Physique
Tuesday Meal Plan
Ben Kaplan
Daily Totals
1970cal174gprotein215gcarbs46gfat47gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Perfect Aminos | 1 serving | 20 cal |
Meal Totals132cal6gprotein27gcarbs0gfat3gfibre
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 250 g | 120 cal |
| Oats | 35 g (dry) | 134 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Cinnamon | 1 grams | 3 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
Meal Totals512cal40gprotein43gcarbs20gfat11gfibre
| Cod - Cooked (Oz) | 4 oz | 151 cal |
| Jasmine Rice (Cooked) | 100 grams | 142 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Cabbage | 80 g | 23 cal |
| Carrots | 60 g | 26 cal |
| Shelled Edamame (Cooked) | 50 grams | 55 cal |
| Turnip | 80 g | 24 cal |
Meal Totals465cal49gprotein56gcarbs5gfat9gfibre
| Garden Of Life - Sport Organic Plant-Based Protein | 2 scoop | 188 cal |
| Oat Milk, Unsweetened | 240 mL | 42 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals293cal32gprotein30gcarbs5gfat4gfibre
| Sea Bass (Cooked) | 5.5 oz | 180 cal |
| Beets | 1 medium beet | 24 cal |
| Cauliflower | 150 g | 45 cal |
| Brussel Sprouts | 100 grams | 50 cal |
| Leek | 80 g | 52 cal |
| Jasmine Rice (Cooked) | 80 grams | 113 cal |
| Olive Oil | 12 g | 108 cal |
Meal Totals568cal47gprotein59gcarbs16gfat20gfibre
Stoic Physique
Wednesday Meal Plan
Ben Kaplan
Daily Totals
2089cal178gprotein207gcarbs61gfat25gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Perfect Aminos | 1 serving | 20 cal |
Meal Totals132cal6gprotein27gcarbs0gfat3gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 150 g | 73 cal |
| Oats | 30 g (dry) | 115 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Cinnamon | 1 grams | 3 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
Meal Totals504cal35gprotein37gcarbs24gfat10gfibre
| Halibut (cooked)(oz) | 5 oz | 158 cal |
| Arugula | 3 cup | 14 cal |
| Romaine/Cos Lettuce | 60 g | 13 cal |
| Cabbage | 60 g | 18 cal |
| Radish | 60 g | 11 cal |
| Tomato (Gm) | 100 g | 21 cal |
| Cucumber | 100 g | 18 cal |
| Bell Pepper | 75 g | 23 cal |
| Olive Oil | 8 g | 72 cal |
| Jasmine Rice (Cooked) | 100 grams | 142 cal |
Meal Totals488cal41gprotein54gcarbs12gfat6gfibre
| Garden Of Life - Sport Organic Plant-Based Protein | 1.5 scoop | 141 cal |
| Oat Milk, Unsweetened | 240 mL | 42 cal |
Meal Totals188cal24gprotein14gcarbs4gfat1gfibre
| Sourdough Bread - Izzio | 2 slice | 128 cal |
| Tempeh (cooked) | 75 grams | 143 cal |
| Arugula | 1 cup | 5 cal |
| Tomato (Gm) | 60 g | 12 cal |
Meal Totals288cal21gprotein42gcarbs4gfat
| Cod - Cooked (Oz) | 5 oz | 189 cal |
| Zucchini (Gm) | 150 grams | 24 cal |
| Spinach (Gm) | 100 g | 30 cal |
| Jasmine Rice (Cooked) | 80 grams | 113 cal |
| Olive Oil | 15 g | 135 cal |
Meal Totals489cal51gprotein33gcarbs17gfat5gfibre
Stoic Physique
Thursday Meal Plan
Ben Kaplan
Daily Totals
1936cal180gprotein160gcarbs64gfat36gfibre
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Perfect Aminos | 1 serving | 20 cal |
Meal Totals124cal6gprotein25gcarbs0gfat4gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 200 g | 96 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Kale | 100 g | 43 cal |
| Mushrooms | 100 g | 28 cal |
| Potatoes (gm)(Cooked) | 80 grams | 71 cal |
| Olive Oil | 5 g | 45 cal |
Meal Totals569cal44gprotein33gcarbs29gfat11gfibre
| Tuna Steak - Cooked | 6 oz | 285 cal |
| Arugula | 3 cup | 14 cal |
| Romaine/Cos Lettuce | 80 g | 16 cal |
| Cabbage | 60 g | 18 cal |
| Radish | 60 g | 11 cal |
| Tomato (Gm) | 100 g | 21 cal |
| Cucumber | 100 g | 18 cal |
| Purple Daikon | 60 grams | 12 cal |
| Olives | 20 grams | 34 cal |
| cannellini beans | 80 grams | 62 cal |
Meal Totals489cal61gprotein32gcarbs13gfat5gfibre
| Garden Of Life - Sport Organic Plant-Based Protein | 1.5 scoop | 141 cal |
| Oat Milk, Unsweetened | 240 mL | 42 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
Meal Totals220cal24gprotein22gcarbs4gfat3gfibre
| Trout (Cooked) | 5 oz | 245 cal |
| Beets | 1 medium beet | 24 cal |
| Turnip | 120 g | 36 cal |
| Brussel Sprouts | 80 grams | 40 cal |
| Leek | 80 g | 52 cal |
| Quinoa (Cooked)(Grams) | 80 grams | 94 cal |
| Olive Oil | 5 g | 45 cal |
Meal Totals534cal45gprotein48gcarbs18gfat13gfibre
Stoic Physique
Friday Meal Plan
Ben Kaplan
Daily Totals
1970cal174gprotein215gcarbs46gfat47gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Perfect Aminos | 1 serving | 20 cal |
Meal Totals132cal6gprotein27gcarbs0gfat3gfibre
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 250 g | 120 cal |
| Oats | 35 g (dry) | 134 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Cinnamon | 1 grams | 3 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
Meal Totals512cal40gprotein43gcarbs20gfat11gfibre
| Cod - Cooked (Oz) | 4 oz | 151 cal |
| Jasmine Rice (Cooked) | 100 grams | 142 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Cabbage | 80 g | 23 cal |
| Carrots | 60 g | 26 cal |
| Shelled Edamame (Cooked) | 50 grams | 55 cal |
| Turnip | 80 g | 24 cal |
Meal Totals465cal49gprotein56gcarbs5gfat9gfibre
| Garden Of Life - Sport Organic Plant-Based Protein | 2 scoop | 188 cal |
| Oat Milk, Unsweetened | 240 mL | 42 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals293cal32gprotein30gcarbs5gfat4gfibre
| Sea Bass (Cooked) | 5.5 oz | 180 cal |
| Beets | 1 medium beet | 24 cal |
| Cauliflower | 150 g | 45 cal |
| Brussel Sprouts | 100 grams | 50 cal |
| Leek | 80 g | 52 cal |
| Jasmine Rice (Cooked) | 80 grams | 113 cal |
| Olive Oil | 12 g | 108 cal |
Meal Totals568cal47gprotein59gcarbs16gfat20gfibre
Stoic Physique
Saturday Meal Plan
Ben Kaplan
Daily Totals
1960cal178gprotein177gcarbs60gfat46gfibre
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Perfect Aminos | 1 serving | 20 cal |
Meal Totals124cal6gprotein25gcarbs0gfat4gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 200 g | 96 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Tomato (Gm) | 100 g | 21 cal |
| Arugula | 2 cup | 10 cal |
| Sourdough Bread - Izzio | 1 slice | 64 cal |
Meal Totals470cal40gprotein28gcarbs22gfat6gfibre
| Salmon (Cooked) | 5 oz | 250 cal |
| Arugula | 3 cup | 14 cal |
| Romaine/Cos Lettuce | 80 g | 16 cal |
| Cabbage | 60 g | 18 cal |
| Radish | 60 g | 11 cal |
| Tomato (Gm) | 100 g | 21 cal |
| Cucumber | 100 g | 18 cal |
| Bell Pepper | 75 g | 23 cal |
| Olives | 20 grams | 34 cal |
| Chickpeas (Canned)(Drained) | 65 g | 93 cal |
Meal Totals496cal51gprotein37gcarbs16gfat8gfibre
| Garden Of Life - Sport Organic Plant-Based Protein | 2 scoop | 188 cal |
| Oat Milk, Unsweetened | 240 mL | 42 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals293cal32gprotein30gcarbs5gfat4gfibre
| Halibut (cooked)(oz) | 6 oz | 190 cal |
| Beets | 1 medium beet | 24 cal |
| Cauliflower | 150 g | 45 cal |
| Brussel Sprouts | 100 grams | 50 cal |
| Leek | 80 g | 52 cal |
| Sweet Potato (cooked)(Gm) | 120 g | 105 cal |
| Olive Oil | 12 g | 108 cal |
Meal Totals577cal49gprotein57gcarbs17gfat24gfibre
Stoic Physique
Sunday Meal Plan
Ben Kaplan
Daily Totals
1943cal178gprotein157gcarbs67gfat36gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Perfect Aminos | 1 serving | 20 cal |
Meal Totals132cal6gprotein27gcarbs0gfat3gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 200 g | 96 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Swiss Chard | 100 g | 23 cal |
| Tomato (Gm) | 80 g | 17 cal |
| Mushrooms | 80 g | 23 cal |
| Olive Oil | 5 g | 45 cal |
Meal Totals492cal41gprotein19gcarbs28gfat7gfibre
| Salmon (Cooked) | 5 oz | 250 cal |
| Arugula | 3 cup | 14 cal |
| Romaine/Cos Lettuce | 80 g | 16 cal |
| Cabbage | 60 g | 18 cal |
| Radish | 60 g | 11 cal |
| Tomato (Gm) | 100 g | 21 cal |
| Cucumber | 100 g | 18 cal |
| Purple Daikon | 60 grams | 12 cal |
| Olives | 20 grams | 34 cal |
| Turnip | 80 g | 24 cal |
Meal Totals414cal47gprotein25gcarbs14gfat5gfibre
| Garden Of Life - Sport Organic Plant-Based Protein | 2 scoop | 188 cal |
| Oat Milk, Unsweetened | 240 mL | 42 cal |
Meal Totals233cal31gprotein16gcarbs5gfat1gfibre
| Tempeh (cooked) | 200 grams | 382 cal |
| Broccoli (gm) | 150 g | 62 cal |
| Cauliflower | 150 g | 45 cal |
| Cabbage | 100 g | 29 cal |
| Leek | 80 g | 52 cal |
| Turnip | 100 g | 30 cal |
| Olive Oil | 8 g | 72 cal |
Meal Totals672cal53gprotein70gcarbs20gfat20gfibre
Stoic Physique
Shopping List
Everything for the week · Ben Kaplan
Food ItemAmount
Apple (Whole)2 medium (~182 g)
Arugula18 cup
Avocado (Single)3.5 medium (~150 g edible)
Banana, Single5 medium (~118 g)
Beets5 medium beet
Bell Pepper305 g
Broccoli (gm)350 g
Brussel Sprouts480 grams
Cabbage560 g
cannellini beans80 grams
Carrots120 g
Cauliflower750 g
Chickpeas (Canned)(Drained)65 g
Cinnamon3 grams
Cod - Cooked (Oz)18 oz
Cucumber500 g
Egg (Large)12 egg
Egg White1450 g
Fresh/Frozen Mixed Berries960 grams
Garden Of Life - Sport Organic Plant-Based Protein13 scoop
Halibut (cooked)(oz)11 oz
Jasmine Rice (Cooked)620 grams
Kale100 g
Leek480 g
Mushrooms180 g
Oat Milk, Unsweetened1680 mL
Oats100 g (dry)
Olive Oil94 g
Olives80 grams
Perfect Aminos7 serving
Potatoes (gm)(Cooked)80 grams
Purple Daikon120 grams
Quinoa (Cooked)(Grams)160 grams
Radish300 g
Romaine/Cos Lettuce380 g
Salmon (Cooked)15 oz
Sea Bass (Cooked)11 oz
Shelled Edamame (Cooked)100 grams
Sourdough Bread - Izzio3 slice
Spinach (Gm)100 g
Sweet Potato (cooked)(Gm)120 g
Swiss Chard200 g
Tempeh (cooked)275 grams
Tomato (Gm)740 g
Trout (Cooked)5 oz
Tuna Steak - Cooked6 oz
Turnip460 g
Zucchini (Gm)150 grams