Stoic Physique
Daily Targets
Weekly Overview · David Najjar
Monday1888cal118gprotein264gcarbs40gfat46gfibre
Tuesday1888cal118gprotein264gcarbs40gfat46gfibre
Wednesday1823cal113gprotein201gcarbs63gfat94gfibre
Thursday1823cal113gprotein201gcarbs63gfat94gfibre
Friday1578cal82gprotein173gcarbs62gfat34gfibre
Saturday1750cal102gprotein187gcarbs66gfat32gfibre
Sunday1750cal102gprotein187gcarbs66gfat32gfibre
Stoic Physique
Monday Meal Plan
David Najjar
Daily Totals
1888cal118gprotein264gcarbs40gfat46gfibre
Breakfast10:00 AMProtein Oats with PB & Banana | Oats | 60 g (dry) | 229 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Peanut Butter | 15 grams | 91 cal |
| Banana | 100 g | 98 cal |
| Orgain Plant Protein Powder | 1 scoop(s) | 88 cal |
Meal Totals635cal47gprotein78gcarbs15gfat11gfibre
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
Meal Totals96cal2gprotein22gcarbs0gfat2gfibre
NoteHave this meal 30-60 minutes before your workout. Adjust other meals accordingly.
| Extra Firm Tofu | 8 oz | 236 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals464cal29gprotein60gcarbs12gfat7gfibre
Notecan add sauces that are 15 cals and under a serving here
| Orgain Plant Protein Powder | 1 scoop(s) | 88 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Maple Syrup | 15 g | 40 cal |
Meal Totals199cal11gprotein32gcarbs3gfat5gfibre
| Lentils (Boiled) | 200 grams | 241 cal |
| Chickpeas (Canned)(Drained) | 125 g | 180 cal |
| Spinach (Gm) | 60 g | 17 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Olive Oil | 5 g | 45 cal |
| Garlic Powder | 0.25 tsp | 3 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
Meal Totals494cal29gprotein72gcarbs10gfat21gfibre
Notecan add sauces that are 15 cals and under a serving here
Stoic Physique
Tuesday Meal Plan
David Najjar
Daily Totals
1888cal118gprotein264gcarbs40gfat46gfibre
Breakfast10:00 AMProtein Oats with PB & Banana | Oats | 60 g (dry) | 229 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Peanut Butter | 15 grams | 91 cal |
| Banana | 100 g | 98 cal |
| Orgain Plant Protein Powder | 1 scoop(s) | 88 cal |
Meal Totals635cal47gprotein78gcarbs15gfat11gfibre
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
Meal Totals96cal2gprotein22gcarbs0gfat2gfibre
NoteHave this meal 30-60 minutes before your workout. Adjust other meals accordingly.
| Extra Firm Tofu | 8 oz | 236 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals464cal29gprotein60gcarbs12gfat7gfibre
Notecan add sauces that are 15 cals and under a serving here
| Orgain Plant Protein Powder | 1 scoop(s) | 88 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Maple Syrup | 15 g | 40 cal |
Meal Totals199cal11gprotein32gcarbs3gfat5gfibre
| Lentils (Boiled) | 200 grams | 241 cal |
| Chickpeas (Canned)(Drained) | 125 g | 180 cal |
| Spinach (Gm) | 60 g | 17 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Olive Oil | 5 g | 45 cal |
| Garlic Powder | 0.25 tsp | 3 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
Meal Totals494cal29gprotein72gcarbs10gfat21gfibre
Notecan add sauces that are 15 cals and under a serving here
Stoic Physique
Wednesday Meal Plan
David Najjar
Daily Totals
1823cal113gprotein201gcarbs63gfat94gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg (White Only, Cooked) | 2 large | 28 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals365cal29gprotein24gcarbs17gfat7gfibre
NoteCan add light greens to eggs: spinach, peppers, onions… (no avocado)
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals104cal1gprotein25gcarbs0gfat4gfibre
NoteHave this meal 30-60 minutes before your workout. Adjust other meals accordingly.
Lunch1:30 PMTofu Stir Fry | Broccoli (gm) | 50 g | 21 cal |
| Sesame Oil (Tsp) | 3 tsp | 135 cal |
| Bell Pepper | 50 g | 16 cal |
| Extra Firm Tofu | 8 oz | 236 cal |
Meal Totals403cal26gprotein14gcarbs27gfat37gfibre
Notecan add sauces that are 15 cals and under a serving here
| Silk - Vanilla Greek Style Coconutmilk Yogurt | 150 grams | 192 cal |
| Orgain Plant Protein Powder | 1 scoop(s) | 88 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals346cal21gprotein34gcarbs14gfat5gfibre
NoteTip: mix protein powder with yogurt
| Lentils (Boiled) | 300 grams | 362 cal |
| Quinoa (Cooked)(Grams) | 150 grams | 177 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals605cal36gprotein104gcarbs5gfat41gfibre
Notecan add sauces that are 15 cals and under a serving here
Stoic Physique
Thursday Meal Plan
David Najjar
Daily Totals
1823cal113gprotein201gcarbs63gfat94gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg (White Only, Cooked) | 2 large | 28 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals365cal29gprotein24gcarbs17gfat7gfibre
NoteCan add light greens to eggs: spinach, peppers, onions… (no avocado)
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals104cal1gprotein25gcarbs0gfat4gfibre
NoteHave this meal 30-60 minutes before your workout. Adjust other meals accordingly.
Lunch1:30 PMTofu Stir Fry | Broccoli (gm) | 50 g | 21 cal |
| Sesame Oil (Tsp) | 3 tsp | 135 cal |
| Bell Pepper | 50 g | 16 cal |
| Extra Firm Tofu | 8 oz | 236 cal |
Meal Totals403cal26gprotein14gcarbs27gfat37gfibre
Notecan add sauces that are 15 cals and under a serving here
| Silk - Vanilla Greek Style Coconutmilk Yogurt | 150 grams | 192 cal |
| Orgain Plant Protein Powder | 1 scoop(s) | 88 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals346cal21gprotein34gcarbs14gfat5gfibre
NoteTip: mix protein powder with yogurt
| Lentils (Boiled) | 300 grams | 362 cal |
| Quinoa (Cooked)(Grams) | 150 grams | 177 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals605cal36gprotein104gcarbs5gfat41gfibre
Notecan add sauces that are 15 cals and under a serving here
Stoic Physique
Friday Meal Plan
David Najjar
Daily Totals
1578cal82gprotein173gcarbs62gfat34gfibre
| Oatmeal Prepared With Quick Oats | 40 grams | 155 cal |
| Orgain Plant Protein Powder | 1 scoop(s) | 88 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals314cal16gprotein49gcarbs6gfat9gfibre
NoteTip: mix protein powder with oats
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
NoteCan add light greens to eggs: spinach, peppers, onions… (no avocado)
| Egg (Large) | 3 egg | 226 cal |
| Gold Potato (Baked) | 200 grams | 170 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals460cal28gprotein51gcarbs16gfat10gfibre
NoteCan add light greens to eggs: spinach, peppers, onions… (no avocado)
Dinner8:00 PMTofu Power Bowl | Olive Oil | 9 g | 81 cal |
| White Wine Vinegar | 2 Tbsp | 0 cal |
| Sesame Seeds | 9 g | 61 cal |
| Poppy Seed | 5 grams | 26 cal |
| Spinach (Gm) | 125 g | 37 cal |
| Strawberries | 150 g | 55 cal |
| Extra Firm Tofu | 8 oz | 236 cal |
| Chickpeas (Canned)(Drained) | 50 g | 72 cal |
Meal Totals567cal35gprotein37gcarbs31gfat10gfibre
| Dark Chocolate, 70%-85% Cacao | 20 g | 120 cal |
Meal Totals125cal2gprotein9gcarbs9gfat2gfibre
Stoic Physique
Saturday Meal Plan
David Najjar
Daily Totals
1750cal102gprotein187gcarbs66gfat32gfibre
| Orgain Plant Protein Powder | 2 scoop(s) | 176 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Granola | 25 grams | 118 cal |
| Honey | 15 g | 50 cal |
Meal Totals409cal24gprotein58gcarbs9gfat7gfibre
| Egg (Large) | 5 egg | 377 cal |
| Gold Potato (Baked) | 200 grams | 170 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals611cal40gprotein52gcarbs27gfat10gfibre
NoteCan add light greens to eggs: spinach, peppers, onions… (no avocado)
| Rice Cake, Unsalted | 2 rice cake | 46 cal |
Meal Totals44cal1gprotein10gcarbs0gfat
| Extra Firm Tofu | 8 oz | 236 cal |
| Sweet Potato (cooked)(Gm) | 200 g | 174 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals468cal30gprotein60gcarbs12gfat12gfibre
| Mixed Nuts | 35 grams | 220 cal |
Meal Totals218cal7gprotein7gcarbs18gfat3gfibre
Stoic Physique
Sunday Meal Plan
David Najjar
Daily Totals
1750cal102gprotein187gcarbs66gfat32gfibre
| Orgain Plant Protein Powder | 2 scoop(s) | 176 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Granola | 25 grams | 118 cal |
| Honey | 15 g | 50 cal |
Meal Totals409cal24gprotein58gcarbs9gfat7gfibre
| Egg (Large) | 5 egg | 377 cal |
| Gold Potato (Baked) | 200 grams | 170 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals611cal40gprotein52gcarbs27gfat10gfibre
NoteCan add light greens to eggs: spinach, peppers, onions… (no avocado)
| Rice Cake, Unsalted | 2 rice cake | 46 cal |
Meal Totals44cal1gprotein10gcarbs0gfat
| Extra Firm Tofu | 8 oz | 236 cal |
| Sweet Potato (cooked)(Gm) | 200 g | 174 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals468cal30gprotein60gcarbs12gfat12gfibre
| Mixed Nuts | 35 grams | 220 cal |
Meal Totals218cal7gprotein7gcarbs18gfat3gfibre
Stoic Physique
Shopping List
Everything for the week · David Najjar
Food ItemAmount
Apple (Whole)2 medium (~182 g)
Banana200 g
Banana, Single1 medium (~118 g)
Bell Pepper100 g
Black Pepper (Dash)2 dash
Broccoli (gm)100 g
Chickpeas (Canned)(Drained)300 g
Dark Chocolate, 70%-85% Cacao20 g
Egg (Large)19 egg
Egg (White Only, Cooked)4 large
Extra Firm Tofu56 oz
Fresh/Frozen Mixed Berries1350 grams
Garlic Powder0.5 tsp
Gold Potato (Baked)600 grams
Granola50 grams
Honey30 g
Lemon Juice (Tbsp)2 Tbsp
Lentils (Boiled)1000 grams
Maple Syrup30 g
Mixed Nuts70 grams
Mixed Vegetables (Your Choice)1450 grams
Oatmeal Prepared With Quick Oats40 grams
Oats120 g (dry)
Olive Oil19 g
Orgain Plant Protein Powder11 scoop(s)
Peanut Butter30 grams
Poppy Seed5 grams
Quinoa (Cooked)(Grams)300 grams
Rice Cake, Unsalted4 rice cake
Rice Cakes (Your Choice Flavor)4 Rice cake
Salt (Dash)2 dash
Sesame Oil (Tsp)6 tsp
Sesame Seeds9 g
Silk - Vanilla Greek Style Coconutmilk Yogurt300 grams
Spinach (Gm)245 g
Strawberries150 g
Sweet Potato (cooked)(Gm)400 g
Whey Protein Powder2 scoop
White Rice (Cooked)300 grams
White Wine Vinegar2 Tbsp
Stoic Physique
Recipe Details
How to make them · David Najjar
Protein Oats with PB & Banana Cook oats with water or milk of choice until creamy.
Once slightly cooled, stir in whey protein until fully mixed.
Slice banana on top.
Add a spoon of peanut butter.
DIRECTIONS:
mix all ingredients into a skillet and saute until almost tender.
1. In a small bowl, whisk together oil, vinegar, sesame seeds, chickpeas and poppy seeds.
2. In a medium bowl, toss spinach and strawberries with dressing.
3. Add cooked tofu to salad.
4. Refrigerate 10 to 15 minutes before serving.