Stoic Physique

Daily Targets

Weekly Overview · John Sherman
Monday
2264cal178gprotein208gcarbs80gfat73gfibre
Tuesday
2264cal178gprotein208gcarbs80gfat73gfibre
Wednesday
2277cal187gprotein245gcarbs61gfat66gfibre
Thursday
2270cal171gprotein266gcarbs58gfat37gfibre
Friday
2278cal161gprotein233gcarbs78gfat54gfibre
Saturday
2281cal174gprotein223gcarbs77gfat52gfibre
Sunday
2281cal174gprotein223gcarbs77gfat52gfibre
Stoic Physique

Monday Meal Plan

John Sherman
Daily Totals
2264cal178gprotein208gcarbs80gfat73gfibre
Breakfast7:00 AM
Orgain Plant Protein Powder1.5 scoop(s)132 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Tea1 cup0 cal
Honey20 g66 cal
Meal Totals
542cal32gprotein63gcarbs18gfat13gfibre
Snack11:00 AM
RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
Lunch1:00 PMChicken Bbq Wrap - Low Cal Wrap
Grilled Chicken (Oz)6 oz246 cal
Romaine/Cos Lettuce150 g31 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
BBQ Sauce30 grams60 cal
Low Fat Shredded Cheese25 grams81 cal
Meal Totals
556cal69gprotein25gcarbs20gfat36gfibre
Pre-workout4:30 PM
Apple (Whole)1 medium (~182 g)105 cal
Fresh/Frozen Mixed Berries180 grams80 cal
Meal Totals
181cal1gprotein42gcarbs1gfat8gfibre
Dinner6:30 PMChicken Thigh Stir Fry
Onion (Gm)80 g35 cal
Bell Pepper100 g31 cal
Spinach (Gm)100 g30 cal
Broccoli (gm)100 g41 cal
Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
Olive Oil8 g72 cal
Chicken Thigh (Cooked)(Skinless)6 oz332 cal
Jasmine Rice (Cooked)70 grams99 cal
Meal Totals
665cal60gprotein50gcarbs25gfat8gfibre
Snack8:30 PM
Mixed Nuts20 grams126 cal
Meal Totals
122cal4gprotein4gcarbs10gfat2gfibre
Stoic Physique

Tuesday Meal Plan

John Sherman
Daily Totals
2264cal178gprotein208gcarbs80gfat73gfibre
Breakfast7:00 AM
Orgain Plant Protein Powder1.5 scoop(s)132 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Tea1 cup0 cal
Honey20 g66 cal
Meal Totals
542cal32gprotein63gcarbs18gfat13gfibre
Snack11:00 AM
RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
Lunch1:00 PMChicken Bbq Wrap - Low Cal Wrap
Grilled Chicken (Oz)6 oz246 cal
Romaine/Cos Lettuce150 g31 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
BBQ Sauce30 grams60 cal
Low Fat Shredded Cheese25 grams81 cal
Meal Totals
556cal69gprotein25gcarbs20gfat36gfibre
Pre-workout4:30 PM
Apple (Whole)1 medium (~182 g)105 cal
Fresh/Frozen Mixed Berries180 grams80 cal
Meal Totals
181cal1gprotein42gcarbs1gfat8gfibre
Dinner6:30 PMChicken Thigh Stir Fry
Onion (Gm)80 g35 cal
Bell Pepper100 g31 cal
Spinach (Gm)100 g30 cal
Broccoli (gm)100 g41 cal
Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
Olive Oil8 g72 cal
Chicken Thigh (Cooked)(Skinless)6 oz332 cal
Jasmine Rice (Cooked)70 grams99 cal
Meal Totals
665cal60gprotein50gcarbs25gfat8gfibre
Snack8:30 PM
Mixed Nuts20 grams126 cal
Meal Totals
122cal4gprotein4gcarbs10gfat2gfibre
Stoic Physique

Wednesday Meal Plan

John Sherman
Daily Totals
2277cal187gprotein245gcarbs61gfat66gfibre
Breakfast7:00 AM
Orgain Plant Protein Powder1.5 scoop(s)132 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Tea1 cup0 cal
Honey20 g66 cal
Meal Totals
542cal32gprotein63gcarbs18gfat13gfibre
Snack11:00 AM
RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
Lunch1:00 PMChicken Bbq Wrap - Low Cal Wrap
Grilled Chicken (Oz)6 oz246 cal
Romaine/Cos Lettuce150 g31 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
BBQ Sauce40 grams80 cal
Low Fat Shredded Cheese25 grams81 cal
Meal Totals
576cal69gprotein30gcarbs20gfat36gfibre
Pre-workout4:30 PM
Apple (Whole)1 medium (~182 g)105 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
193cal2gprotein44gcarbs1gfat8gfibre
Dinner6:30 PMThai Basil Chicken Rice Bowl
Chicken Breast (Cooked)(OZ)6 oz265 cal
Jasmine Rice (Cooked)170 grams240 cal
Avocado Oil8 g72 cal
Garlic Clove1 clove5 cal
Shallot1 medium shallot32 cal
Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
Bell Pepper, Red0.5 medium (~119 g)19 cal
Oyster Sauce2 tbsp19 cal
Brown Sugar1 tsp18 cal
Thai Basil50 grams15 cal
Meal Totals
703cal63gprotein79gcarbs15gfat3gfibre
Snack8:30 PM
Beef Jerky25 grams65 cal
Meal Totals
65cal9gprotein5gcarbs1gfat
Stoic Physique

Thursday Meal Plan

John Sherman
Daily Totals
2270cal171gprotein266gcarbs58gfat37gfibre
Breakfast7:00 AM
Orgain Plant Protein Powder1.5 scoop(s)132 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Tea1 cup0 cal
Honey20 g66 cal
Meal Totals
542cal32gprotein63gcarbs18gfat13gfibre
Snack11:00 AM
RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
Lunch1:00 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Pasta (Cooked)(gm)130 grams204 cal
Rao'S Marinara Sauce60 grams46 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
569cal53gprotein51gcarbs17gfat7gfibre
Pre-workout4:30 PM
Apple (Whole)1 medium (~182 g)105 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
193cal2gprotein44gcarbs1gfat8gfibre
Dinner6:30 PMThai Basil Chicken Rice Bowl
Chicken Breast (Cooked)(OZ)6 oz265 cal
Jasmine Rice (Cooked)170 grams240 cal
Avocado Oil8 g72 cal
Garlic Clove1 clove5 cal
Shallot1 medium shallot32 cal
Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
Bell Pepper, Red0.5 medium (~119 g)19 cal
Oyster Sauce2 tbsp19 cal
Brown Sugar1 tsp18 cal
Thai Basil50 grams15 cal
Meal Totals
703cal63gprotein79gcarbs15gfat3gfibre
Snack8:30 PM
Beef Jerky25 grams65 cal
Meal Totals
65cal9gprotein5gcarbs1gfat
Stoic Physique

Friday Meal Plan

John Sherman
Daily Totals
2278cal161gprotein233gcarbs78gfat54gfibre
Breakfast7:00 AM
Orgain Plant Protein Powder1.5 scoop(s)132 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Tea1 cup0 cal
Honey20 g66 cal
Meal Totals
542cal32gprotein63gcarbs18gfat13gfibre
Snack11:00 AM
RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
Lunch1:00 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Pasta (Cooked)(gm)150 grams236 cal
Rao'S Marinara Sauce60 grams46 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
597cal54gprotein57gcarbs17gfat7gfibre
Pre-workout4:30 PM
Apple (Whole)1 medium (~182 g)105 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
193cal2gprotein44gcarbs1gfat8gfibre
Dinner6:30 PM
Ground Bison - 90/10 (Raw)7 oz342 cal
80 calories & delightful wheat hamburger buns by sara lee2 bun162 cal
Cheddar Cheese, Low Fat25 g57 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
626cal57gprotein41gcarbs26gfat18gfibre
Snack8:30 PM
Mixed Nuts20 grams126 cal
Meal Totals
122cal4gprotein4gcarbs10gfat2gfibre
Stoic Physique

Saturday Meal Plan

John Sherman
Daily Totals
2281cal174gprotein223gcarbs77gfat52gfibre
Breakfast7:00 AM
Egg (Large)2 egg150 cal
Egg Whites100 grams48 cal
Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
Low Fat Shredded Cheese25 grams81 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Tea1 cup0 cal
Honey20 g66 cal
Meal Totals
505cal38gprotein41gcarbs21gfat21gfibre
Snack11:00 AM
RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
Lunch1:00 PM
Taylor Farms - Asian Chopped Salad (13Oz Bag)0.5 bag296 cal
Chicken Breast (Cooked)(OZ)6 oz265 cal
Meal Totals
566cal58gprotein25gcarbs26gfat
Pre-workout4:30 PM
Apple (Whole)1 medium (~182 g)105 cal
Fresh/Frozen Mixed Berries180 grams80 cal
Meal Totals
181cal1gprotein42gcarbs1gfat8gfibre
Dinner6:30 PM
Fillet Mignon - Raw8 oz300 cal
Potato (Baked)250 grams240 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
604cal59gprotein65gcarbs12gfat12gfibre
Snack8:30 PM
Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Almond Butter (gm)20 grams131 cal
Meal Totals
227cal6gprotein26gcarbs11gfat5gfibre
Stoic Physique

Sunday Meal Plan

John Sherman
Daily Totals
2281cal174gprotein223gcarbs77gfat52gfibre
Breakfast7:00 AM
Egg (Large)2 egg150 cal
Egg Whites100 grams48 cal
Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
Low Fat Shredded Cheese25 grams81 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Tea1 cup0 cal
Honey20 g66 cal
Meal Totals
505cal38gprotein41gcarbs21gfat21gfibre
Snack11:00 AM
RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
Lunch1:00 PM
Taylor Farms - Asian Chopped Salad (13Oz Bag)0.5 bag296 cal
Chicken Breast (Cooked)(OZ)6 oz265 cal
Meal Totals
566cal58gprotein25gcarbs26gfat
Pre-workout4:30 PM
Apple (Whole)1 medium (~182 g)105 cal
Fresh/Frozen Mixed Berries180 grams80 cal
Meal Totals
181cal1gprotein42gcarbs1gfat8gfibre
Dinner6:30 PM
Fillet Mignon - Raw8 oz300 cal
Potato (Baked)250 grams240 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
604cal59gprotein65gcarbs12gfat12gfibre
Snack8:30 PM
Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Almond Butter (gm)20 grams131 cal
Meal Totals
227cal6gprotein26gcarbs11gfat5gfibre
Stoic Physique

Additional Options

John Sherman
Travel Breakfast 1
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Granola25 grams118 cal
Honey10 g33 cal
Meal Totals
358cal23gprotein53gcarbs6gfat3gfibre
Travel Breakfast 2
Egg (Large)2 egg150 cal
Whole Wheat Bread2 slice164 cal
Butter, Unsalted20 g147 cal
Meal Totals
461cal21gprotein29gcarbs29gfat4gfibre
Travel Lunch 1
Safeway - ReadyMeals Grilled Chicken With Green Beans And Mash Potato1 container290 cal
Meal Totals
290cal40gprotein10gcarbs10gfat
Travel Lunch 2
Safeway - ReadyMeals Grilled Salmon Pesto With Asparagus1 container598 cal
Meal Totals
598cal32gprotein59gcarbs26gfat5gfibre
Travel Dinner 1
Tyson - Grilled Chicken Breast Strips6 oz237 cal
Minute Rice Jasmine Rice & Red Quinoa1 cup (125gm)227 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
504cal51gprotein57gcarbs8gfat4gfibre
Travel Dinner 2
Tyson Blackened Chicken Breast Strips6 oz222 cal
Alexia - Sweet Potato Puffs150 grams259 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
523cal44gprotein53gcarbs15gfat8gfibre
Stoic Physique

Shopping List

Everything for the week · John Sherman
Food ItemAmount
80 calories & delightful wheat hamburger buns by sara lee2 bun
93/7 Lean Ground Beef (Cooked)12 oz
Almond Butter (gm)40 grams
Almond Milk, Unsweetened (FLOZ)40 fl oz
Apple (Whole)7 medium (~182 g)
Avocado (Single)2.5 medium (~150 g edible)
Avocado Oil16 g
BBQ Sauce100 grams
Beef Jerky50 grams
Bell Pepper200 g
Bell Pepper, Red1 medium (~119 g)
Broccoli (gm)200 g
Brown Sugar2 tsp
Cheddar Cheese, Low Fat25 g
Chicken Breast (Cooked)(OZ)24 oz
Chicken Thigh (Cooked)(Skinless)12 oz
Egg (Large)4 egg
Egg Whites200 grams
Fillet Mignon - Raw16 oz
Fresh/Frozen Mixed Berries2720 grams
Garlic Clove2 clove
Greek Yogurt - Nonfat - Any Flavor750 grams
Grilled Chicken (Oz)18 oz
Ground Bison - 90/10 (Raw)7 oz
Honey140 g
Jasmine Rice (Cooked)480 grams
Low Fat Shredded Cheese125 grams
Mission Foods - Carb Balance Flour Tortillas8 serving
Mixed Nuts60 grams
Mixed Vegetables (Your Choice)650 grams
Olive Oil16 g
Onion (Gm)160 g
Orgain Plant Protein Powder7.5 scoop(s)
Oyster Sauce4 tbsp
Pasta (Cooked)(gm)280 grams
Potato (Baked)500 grams
Rao'S Marinara Sauce120 grams
Rice Cakes (Your Choice Flavor)4 Rice cake
Romaine/Cos Lettuce450 g
RX Bar7 Bar
Shallot2 medium shallot
Soy Sauce, Low Sodium (tbsp)10 tbsp
Spinach (Gm)200 g
Taylor Farms - Asian Chopped Salad (13Oz Bag)1 bag
Tea7 cup
Thai Basil100 grams
Stoic Physique

Options Shopping List

Extra meal options · John Sherman
Food ItemAmount
Alexia - Sweet Potato Puffs150 grams
Butter, Unsalted20 g
Egg (Large)2 egg
Fresh/Frozen Mixed Berries150 grams
Granola25 grams
Greek Yogurt - Nonfat - Any Flavor250 grams
Honey10 g
Minute Rice Jasmine Rice & Red Quinoa1 cup (125gm)
Mixed Vegetables (Your Choice)200 grams
Safeway - ReadyMeals Grilled Chicken With Green Beans And Mash Potato1 container
Safeway - ReadyMeals Grilled Salmon Pesto With Asparagus1 container
Tyson - Grilled Chicken Breast Strips6 oz
Tyson Blackened Chicken Breast Strips6 oz
Whole Wheat Bread2 slice
Stoic Physique

Recipe Details

How to make them · John Sherman
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.

Chicken Thigh Stir Fry

NOTE: Chicken thighs should be weighed cooked and skinless

Heat olive oil in a large pan over medium heat.

Sauté chopped onions until translucent.

Add in green peppers, broccoli, and spinach. Stir-fry until just tender.

Stir in cooked chicken thighs and pour in the soy sauce.

Cook for another 2–3 minutes, stirring frequently, until everything is well combined and heated through.

Serve immediately.

Thai Basil Chicken Rice Bowl

NOTE: Chicken breast should be weighed COOKED

Instructions:

Cook the Chicken (if not pre-cooked):

Season lightly with salt and pepper. Cook thoroughly in a skillet with a splash of oil. Remove and slice or cube.

Sauté Aromatics:

In the same skillet, heat avocado oil. Add garlic and shallots. Cook for 1–2 minutes until fragrant.

Cook the Veggies:

Add the red bell pepper. Stir-fry until just tender, about 3–4 minutes.

Add Chicken & Sauce:

Return the chicken to the pan. Add soy sauce, oyster sauce, and brown sugar. Stir and let the sauce thicken slightly, about 2 minutes.

Finish with Basil:

Turn off the heat and stir in the Thai basil leaves until wilted.

Serve:

Plate over cooked jasmine rice and enjoy.