Stoic Physique
Daily Targets
Weekly Overview · Joshua Lippincott
Monday1830cal171gprotein201gcarbs38gfat24gfibre
Tuesday1830cal171gprotein201gcarbs38gfat24gfibre
Wednesday2224cal188gprotein260gcarbs48gfat28gfibre
Thursday1830cal171gprotein201gcarbs38gfat24gfibre
Friday1830cal171gprotein201gcarbs38gfat24gfibre
Saturday1764cal159gprotein183gcarbs44gfat22gfibre
Sunday1764cal159gprotein183gcarbs44gfat22gfibre
Stoic Physique
Monday Meal Plan
Joshua Lippincott
Daily Totals
1830cal171gprotein201gcarbs38gfat24gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
NoteIf training at a different time, consume this meal 30-60 minutes before your workout - shift
other meals accordingly.
| Egg (Large) | 1 egg | 75 cal |
| Egg Whites | 150 grams | 72 cal |
| Cottage Cheese 1% | 100 grams | 104 cal |
| Salsa | 50 grams | 16 cal |
| Jam | 20 g | 56 cal |
Meal Totals328cal38gprotein26gcarbs8gfat1gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
Can add light greens to eggs: spinach, peppers, onions… (no avocado)
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals430cal57gprotein37gcarbs6gfat6gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
Meal Totals235cal14gprotein29gcarbs7gfat2gfibre
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals496cal47gprotein41gcarbs16gfat8gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
Meal Totals229cal14gprotein41gcarbs1gfat4gfibre
Stoic Physique
Tuesday Meal Plan
Joshua Lippincott
Daily Totals
1830cal171gprotein201gcarbs38gfat24gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
NoteIf training at a different time, consume this meal 30-60 minutes before your workout - shift
other meals accordingly.
| Egg (Large) | 1 egg | 75 cal |
| Egg Whites | 150 grams | 72 cal |
| Cottage Cheese 1% | 100 grams | 104 cal |
| Salsa | 50 grams | 16 cal |
| Jam | 20 g | 56 cal |
Meal Totals328cal38gprotein26gcarbs8gfat1gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
Can add light greens to eggs: spinach, peppers, onions… (no avocado)
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals430cal57gprotein37gcarbs6gfat6gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
Meal Totals235cal14gprotein29gcarbs7gfat2gfibre
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals496cal47gprotein41gcarbs16gfat8gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
Meal Totals229cal14gprotein41gcarbs1gfat4gfibre
Stoic Physique
Wednesday Meal Plan
Joshua Lippincott
Daily Totals
2224cal188gprotein260gcarbs48gfat28gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
NoteIf training at a different time, consume this meal 30-60 minutes before your workout - shift
other meals accordingly.
| Egg (Large) | 3 egg | 226 cal |
| Egg Whites | 150 grams | 72 cal |
| Cottage Cheese 1% | 100 grams | 104 cal |
| Salsa | 50 grams | 16 cal |
| Jam | 20 g | 56 cal |
Meal Totals474cal51gprotein27gcarbs18gfat1gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
Can add light greens to eggs: spinach, peppers, onions… (no avocado)
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals554cal59gprotein66gcarbs6gfat8gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
Meal Totals235cal14gprotein29gcarbs7gfat2gfibre
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals620cal49gprotein70gcarbs16gfat10gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
Meal Totals229cal14gprotein41gcarbs1gfat4gfibre
Stoic Physique
Thursday Meal Plan
Joshua Lippincott
Daily Totals
1830cal171gprotein201gcarbs38gfat24gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
NoteIf training at a different time, consume this meal 30-60 minutes before your workout - shift
other meals accordingly.
| Egg (Large) | 1 egg | 75 cal |
| Egg Whites | 150 grams | 72 cal |
| Cottage Cheese 1% | 100 grams | 104 cal |
| Salsa | 50 grams | 16 cal |
| Jam | 20 g | 56 cal |
Meal Totals328cal38gprotein26gcarbs8gfat1gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
Can add light greens to eggs: spinach, peppers, onions… (no avocado)
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals430cal57gprotein37gcarbs6gfat6gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
Meal Totals235cal14gprotein29gcarbs7gfat2gfibre
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals496cal47gprotein41gcarbs16gfat8gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
Meal Totals229cal14gprotein41gcarbs1gfat4gfibre
Stoic Physique
Friday Meal Plan
Joshua Lippincott
Daily Totals
1830cal171gprotein201gcarbs38gfat24gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
NoteIf training at a different time, consume this meal 30-60 minutes before your workout - shift
other meals accordingly.
| Egg (Large) | 1 egg | 75 cal |
| Egg Whites | 150 grams | 72 cal |
| Cottage Cheese 1% | 100 grams | 104 cal |
| Salsa | 50 grams | 16 cal |
| Jam | 20 g | 56 cal |
Meal Totals328cal38gprotein26gcarbs8gfat1gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
Can add light greens to eggs: spinach, peppers, onions… (no avocado)
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals430cal57gprotein37gcarbs6gfat6gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
Meal Totals235cal14gprotein29gcarbs7gfat2gfibre
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals496cal47gprotein41gcarbs16gfat8gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
Meal Totals229cal14gprotein41gcarbs1gfat4gfibre
Stoic Physique
Saturday Meal Plan
Joshua Lippincott
Daily Totals
1764cal159gprotein183gcarbs44gfat22gfibre
| Kodiak Cakes - Flapjack And Waffle Mix | 35 grams | 131 cal |
| Isopure - Protein Powder | 1 scoop | 105 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
Meal Totals283cal34gprotein30gcarbs3gfat4gfibre
NoteTIP: Mix protein into pancake mix
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals430cal57gprotein37gcarbs6gfat6gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
Meal Totals235cal14gprotein29gcarbs7gfat2gfibre
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals496cal47gprotein41gcarbs16gfat8gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
| Peanut Butter | 25 grams | 153 cal |
| Jam | 25 g | 69 cal |
Meal Totals320cal7gprotein46gcarbs12gfat2gfibre
Stoic Physique
Sunday Meal Plan
Joshua Lippincott
Daily Totals
1764cal159gprotein183gcarbs44gfat22gfibre
| Kodiak Cakes - Flapjack And Waffle Mix | 35 grams | 131 cal |
| Isopure - Protein Powder | 1 scoop | 105 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
Meal Totals283cal34gprotein30gcarbs3gfat4gfibre
NoteTIP: Mix protein into pancake mix
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals430cal57gprotein37gcarbs6gfat6gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
Meal Totals235cal14gprotein29gcarbs7gfat2gfibre
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals496cal47gprotein41gcarbs16gfat8gfibre
NoteCan add low cal sauces 15 calories a serving or under to meal
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
| Peanut Butter | 25 grams | 153 cal |
| Jam | 25 g | 69 cal |
Meal Totals320cal7gprotein46gcarbs12gfat2gfibre
Stoic Physique
Shopping List
Everything for the week · Joshua Lippincott
Food ItemAmount
93/7 - Lean Ground Turkey (Cooked)42 oz
Banana, Single5 medium (~118 g)
Chicken Breast (Cooked)(OZ)42 oz
Cottage Cheese 1%500 grams
Egg (Large)7 egg
Egg Whites750 grams
Fresh/Frozen Mixed Berries1400 grams
Greek Yogurt - Nonfat - Any Flavor1800 grams
Isopure - Protein Powder2 scoop
Jam150 g
Kodiak Cakes - Flapjack And Waffle Mix70 grams
Mixed Vegetables (Your Choice)1750 grams
Peanut Butter50 grams
Rice Cakes (Your Choice Flavor)14 Rice cake
Salsa250 grams
Skinny Pop Popcorn (100 Cal Snack Bag)7 bag
White Rice (Cooked)1600 grams
Stoic Physique
Options Shopping List
Extra meal options · Joshua Lippincott
Food ItemAmount
93/7 Lean Ground Beef (Cooked)6 oz
Minute Rice1 cups
Minute Rice Jasmine Rice & Red Quinoa1 cup (125gm)
Mixed Vegetables (Your Choice)400 grams
Perdue Grilled Chicken Breast Strips6 oz
Potato (Baked)175 grams
Safeway - ReadyMeals Grilled Chicken With Green Beans And Mash Potato2 container
Safeway - ReadyMeals Grilled Salmon Pesto With Asparagus1 container
Sirloin Steak - Cooked6 oz
Sweet Potato (cooked)(Gm)150 g
Tyson - Frozen Blackened Flavored Chicken Tenders6 oz