Stoic Physique

Daily Targets

Weekly Overview · Bill Fisher
Monday
1581cal157gprotein128gcarbs49gfat21gfibre
Tuesday
1581cal157gprotein128gcarbs49gfat21gfibre
Wednesday
1584cal153gprotein126gcarbs52gfat21gfibre
Thursday
1584cal153gprotein126gcarbs52gfat21gfibre
Friday
1581cal157gprotein128gcarbs49gfat21gfibre
Saturday
1581cal157gprotein128gcarbs49gfat21gfibre
Sunday
1581cal157gprotein128gcarbs49gfat21gfibre
Stoic Physique

Monday Meal Plan

Bill Fisher
Daily Totals
1581cal157gprotein128gcarbs49gfat21gfibre
Pre Workout
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:30 AM
Whey Protein Powder0.5 scoop61 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Almond Butter (gm)15 grams98 cal
Meal Totals
201cal16gprotein14gcarbs9gfat4gfibre
Lunch12:00 PM
Grilled Chicken (Oz)8 oz328 cal
White Rice (Cooked)100 grams126 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Olive Oil12 g108 cal
Meal Totals
592cal68gprotein35gcarbs20gfat5gfibre
Dinner7:30 PM
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (cooked)(Gm)100 g88 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
366cal51gprotein27gcarbs6gfat6gfibre
Snack9:00 PM
Barebells Protein Bars1 bar212 cal
Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Stoic Physique

Tuesday Meal Plan

Bill Fisher
Daily Totals
1581cal157gprotein128gcarbs49gfat21gfibre
Pre Workout
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:30 AM
Whey Protein Powder0.5 scoop61 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Almond Butter (gm)15 grams98 cal
Meal Totals
201cal16gprotein14gcarbs9gfat4gfibre
Lunch12:00 PM
Grilled Chicken (Oz)8 oz328 cal
White Rice (Cooked)100 grams126 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Olive Oil12 g108 cal
Meal Totals
592cal68gprotein35gcarbs20gfat5gfibre
Dinner7:30 PM
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (cooked)(Gm)100 g88 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
366cal51gprotein27gcarbs6gfat6gfibre
Snack9:00 PM
Barebells Protein Bars1 bar212 cal
Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Stoic Physique

Wednesday Meal Plan

Bill Fisher
Daily Totals
1584cal153gprotein126gcarbs52gfat21gfibre
Pre Workout
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:30 AM
Whey Protein Powder0.5 scoop61 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Almond Butter (gm)15 grams98 cal
Meal Totals
193cal16gprotein12gcarbs9gfat4gfibre
Lunch12:00 PM
Grilled Chicken (Oz)8 oz328 cal
White Rice (Cooked)100 grams126 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Olive Oil10 g90 cal
Meal Totals
574cal68gprotein35gcarbs18gfat5gfibre
Dinner7:30 PM
Salmon (Cooked)5.5 oz275 cal
Sweet Potato (cooked)(Gm)100 g88 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
395cal47gprotein27gcarbs11gfat6gfibre
Snack9:00 PM
Barebells Protein Bars1 bar212 cal
Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Stoic Physique

Thursday Meal Plan

Bill Fisher
Daily Totals
1584cal153gprotein126gcarbs52gfat21gfibre
Pre Workout
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:30 AM
Whey Protein Powder0.5 scoop61 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Almond Butter (gm)15 grams98 cal
Meal Totals
193cal16gprotein12gcarbs9gfat4gfibre
Lunch12:00 PM
Grilled Chicken (Oz)8 oz328 cal
White Rice (Cooked)100 grams126 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Olive Oil10 g90 cal
Meal Totals
574cal68gprotein35gcarbs18gfat5gfibre
Dinner7:30 PM
Salmon (Cooked)5.5 oz275 cal
Sweet Potato (cooked)(Gm)100 g88 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
395cal47gprotein27gcarbs11gfat6gfibre
Snack9:00 PM
Barebells Protein Bars1 bar212 cal
Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Stoic Physique

Friday Meal Plan

Bill Fisher
Daily Totals
1581cal157gprotein128gcarbs49gfat21gfibre
Pre Workout
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:30 AM
Whey Protein Powder0.5 scoop61 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Almond Butter (gm)15 grams98 cal
Meal Totals
201cal16gprotein14gcarbs9gfat4gfibre
Lunch12:00 PM
Grilled Chicken (Oz)8 oz328 cal
White Rice (Cooked)100 grams126 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Olive Oil12 g108 cal
Meal Totals
592cal68gprotein35gcarbs20gfat5gfibre
Dinner7:30 PM
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (cooked)(Gm)100 g88 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
366cal51gprotein27gcarbs6gfat6gfibre
Snack9:00 PM
Barebells Protein Bars1 bar212 cal
Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Stoic Physique

Saturday Meal Plan

Bill Fisher
Daily Totals
1581cal157gprotein128gcarbs49gfat21gfibre
Pre Workout
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:30 AM
Whey Protein Powder0.5 scoop61 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Almond Butter (gm)15 grams98 cal
Meal Totals
201cal16gprotein14gcarbs9gfat4gfibre
Lunch12:00 PM
Grilled Chicken (Oz)8 oz328 cal
White Rice (Cooked)100 grams126 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Olive Oil12 g108 cal
Meal Totals
592cal68gprotein35gcarbs20gfat5gfibre
Dinner7:30 PM
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (cooked)(Gm)100 g88 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
366cal51gprotein27gcarbs6gfat6gfibre
Snack9:00 PM
Barebells Protein Bars1 bar212 cal
Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Stoic Physique

Sunday Meal Plan

Bill Fisher
Daily Totals
1581cal157gprotein128gcarbs49gfat21gfibre
Pre Workout
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:30 AM
Whey Protein Powder0.5 scoop61 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Almond Butter (gm)15 grams98 cal
Meal Totals
201cal16gprotein14gcarbs9gfat4gfibre
Lunch12:00 PM
Grilled Chicken (Oz)8 oz328 cal
White Rice (Cooked)100 grams126 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Olive Oil12 g108 cal
Meal Totals
592cal68gprotein35gcarbs20gfat5gfibre
Dinner7:30 PM
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (cooked)(Gm)100 g88 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
366cal51gprotein27gcarbs6gfat6gfibre
Snack9:00 PM
Barebells Protein Bars1 bar212 cal
Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Stoic Physique

Additional Options

Bill Fisher
Breakfast Option #1
Egg (Large)2 egg150 cal
Egg White200 g96 cal
Sourdough Bread - Izzio1 slice64 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
359cal39gprotein26gcarbs11gfat5gfibre
Lunch Option #1 (Heat N' Eat)
Costco - Chicken Souvlaki Skewers2 skewers286 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil12 g108 cal
Meal Totals
633cal60gprotein51gcarbs21gfat4gfibre
Lunch Option #2
93/7 - Lean Ground Turkey (Cooked)8 oz416 cal
Microwaveable Petite Sweet Potato160 grams138 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil5 g45 cal
Meal Totals
634cal60gprotein40gcarbs26gfat4gfibre
Dinner Option #1 (MegaFit)
Megafit - Chicken & Sweet Potatoes1 serving381 cal
Meal Totals
381cal44gprotein40gcarbs5gfat
Dinner Option #2 (MegaFit)
Megafit - Bbq Chicken & Fries1 serving354 cal
Meal Totals
354cal43gprotein32gcarbs6gfat
Dinner Option #3
93/7 - Lean Ground Turkey (Cooked)5.5 oz286 cal
Sweet Potato (cooked)(Gm)100 g88 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
415cal42gprotein28gcarbs15gfat7gfibre
Dinner Option #4
Pork - Pork Tenderloin8 oz233 cal
Sweet Potato (cooked)(Gm)150 g131 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
409cal50gprotein41gcarbs5gfat9gfibre
Snack Option #1
Halo Top Ice Cream (low cal flavors)1 Pint313 cal
Meal Totals
313cal16gprotein51gcarbs5gfat14gfibre
Stoic Physique

Shopping List

Everything for the week · Bill Fisher
Food ItemAmount
Almond Butter (gm)105 grams
Banana, Single7 medium (~118 g)
Barebells Protein Bars7 bar
Fresh/Frozen Mixed Berries660 grams
Grilled Chicken (Oz)86 oz
Mixed Vegetables (Your Choice)1120 grams
Olive Oil80 g
Salmon (Cooked)11 oz
Skinny Pop Popcorn (100 Cal Snack Bag)7 bag
Sweet Potato (cooked)(Gm)700 g
Whey Protein Powder3.5 scoop
White Rice (Cooked)700 grams
Stoic Physique

Options Shopping List

Extra meal options · Bill Fisher
Food ItemAmount
93/7 - Lean Ground Turkey (Cooked)13.5 oz
Costco - Chicken Souvlaki Skewers2 skewers
Egg (Large)2 egg
Egg White200 g
Halo Top Ice Cream (low cal flavors)1 Pint
Megafit - Bbq Chicken & Fries1 serving
Megafit - Chicken & Sweet Potatoes1 serving
Microwaveable Petite Sweet Potato160 grams
Minute Rice1 cups
Mixed Vegetables (Your Choice)520 grams
Olive Oil17 g
Pork - Pork Tenderloin8 oz
Sourdough Bread - Izzio1 slice
Sweet Potato (cooked)(Gm)250 g