Stoic Physique

Daily Targets

Weekly Overview · Rob Tendler
Monday
1941cal187gprotein134gcarbs73gfat37gfibre
Tuesday
1853cal182gprotein126gcarbs69gfat27gfibre
Wednesday
1941cal187gprotein134gcarbs73gfat37gfibre
Thursday
1853cal182gprotein126gcarbs69gfat27gfibre
Friday
1941cal187gprotein134gcarbs73gfat37gfibre
Saturday
1982cal180gprotein149gcarbs74gfat35gfibre
Sunday
1982cal180gprotein149gcarbs74gfat35gfibre
Stoic Physique

Monday Meal Plan

Rob Tendler
Daily Totals
1941cal187gprotein134gcarbs73gfat37gfibre
Preworkout6:00 AM
Alyssa's Oatmeal Bites3 piece(s)149 cal
Meal Totals
153cal6gprotein21gcarbs5gfat12gfibre
Breakfast10:00 AM
Egg (Large)6 egg452 cal
Cherry Tomatoes100 grams38 cal
Meal Totals
492cal39gprotein12gcarbs32gfat
Lunch12:30 PM
365 - Kale Caesar Sald Kit0.5 bag28 cal
Grilled Chicken (Oz)6 oz246 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
405cal52gprotein11gcarbs17gfat6gfibre
Snack3:00 PM
Alyssa's Oatmeal Bites2 piece(s)99 cal
Owyn Plant Based Protein1 Scoops88 cal
Meal Totals
189cal19gprotein17gcarbs5gfat10gfibre
Dinner6:00 PM
Salmon (Cooked)6 oz300 cal
Brown Rice, Cooked150 g166 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
505cal54gprotein43gcarbs13gfat7gfibre
Snack9:00 PM
Fage Total All Natural Nonfat Greek Strained Yogurt150 grams81 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Honey20 g66 cal
Meal Totals
197cal17gprotein30gcarbs1gfat2gfibre
Stoic Physique

Tuesday Meal Plan

Rob Tendler
Daily Totals
1853cal182gprotein126gcarbs69gfat27gfibre
Breakfast10:00 AM
Egg (Large)6 egg452 cal
Cherry Tomatoes100 grams38 cal
Meal Totals
492cal39gprotein12gcarbs32gfat
Lunch12:30 PM
365 - Kale Caesar Sald Kit0.5 bag28 cal
Grilled Chicken (Oz)6 oz246 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
405cal52gprotein11gcarbs17gfat6gfibre
Snack3:00 PM
Alyssa's Oatmeal Bites3 piece(s)149 cal
Beef Jerky40 grams104 cal
Meal Totals
254cal20gprotein30gcarbs6gfat12gfibre
Dinner6:00 PM
Salmon (Cooked)6 oz300 cal
Brown Rice, Cooked150 g166 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
505cal54gprotein43gcarbs13gfat7gfibre
Snack9:00 PM
Fage Total All Natural Nonfat Greek Strained Yogurt150 grams81 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Honey20 g66 cal
Meal Totals
197cal17gprotein30gcarbs1gfat2gfibre
Stoic Physique

Wednesday Meal Plan

Rob Tendler
Daily Totals
1941cal187gprotein134gcarbs73gfat37gfibre
Preworkout6:00 AM
Alyssa's Oatmeal Bites3 piece(s)149 cal
Meal Totals
153cal6gprotein21gcarbs5gfat12gfibre
Breakfast10:00 AM
Egg (Large)6 egg452 cal
Cherry Tomatoes100 grams38 cal
Meal Totals
492cal39gprotein12gcarbs32gfat
Lunch12:30 PM
365 - Kale Caesar Sald Kit0.5 bag28 cal
Grilled Chicken (Oz)6 oz246 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
405cal52gprotein11gcarbs17gfat6gfibre
Snack3:00 PM
Alyssa's Oatmeal Bites2 piece(s)99 cal
Owyn Plant Based Protein1 Scoops88 cal
Meal Totals
189cal19gprotein17gcarbs5gfat10gfibre
Dinner6:00 PM
Salmon (Cooked)6 oz300 cal
Brown Rice, Cooked150 g166 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
505cal54gprotein43gcarbs13gfat7gfibre
Snack9:00 PM
Fage Total All Natural Nonfat Greek Strained Yogurt150 grams81 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Honey20 g66 cal
Meal Totals
197cal17gprotein30gcarbs1gfat2gfibre
Stoic Physique

Thursday Meal Plan

Rob Tendler
Daily Totals
1853cal182gprotein126gcarbs69gfat27gfibre
Breakfast10:00 AM
Egg (Large)6 egg452 cal
Cherry Tomatoes100 grams38 cal
Meal Totals
492cal39gprotein12gcarbs32gfat
Lunch12:30 PM
365 - Kale Caesar Sald Kit0.5 bag28 cal
Grilled Chicken (Oz)6 oz246 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
405cal52gprotein11gcarbs17gfat6gfibre
Snack3:00 PM
Alyssa's Oatmeal Bites3 piece(s)149 cal
Beef Jerky40 grams104 cal
Meal Totals
254cal20gprotein30gcarbs6gfat12gfibre
Dinner6:00 PM
Salmon (Cooked)6 oz300 cal
Brown Rice, Cooked150 g166 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
505cal54gprotein43gcarbs13gfat7gfibre
Snack9:00 PM
Fage Total All Natural Nonfat Greek Strained Yogurt150 grams81 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Honey20 g66 cal
Meal Totals
197cal17gprotein30gcarbs1gfat2gfibre
Stoic Physique

Friday Meal Plan

Rob Tendler
Daily Totals
1941cal187gprotein134gcarbs73gfat37gfibre
Preworkout6:00 AM
Alyssa's Oatmeal Bites2 piece(s)99 cal
Meal Totals
99cal4gprotein14gcarbs3gfat8gfibre
Breakfast10:00 AM
Egg (Large)6 egg452 cal
Cherry Tomatoes100 grams38 cal
Meal Totals
492cal39gprotein12gcarbs32gfat
Lunch12:30 PM
365 - Kale Caesar Sald Kit0.5 bag28 cal
Grilled Chicken (Oz)6 oz246 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
405cal52gprotein11gcarbs17gfat6gfibre
Snack3:00 PM
Alyssa's Oatmeal Bites3 piece(s)149 cal
Owyn Plant Based Protein1 Scoops88 cal
Meal Totals
243cal21gprotein24gcarbs7gfat14gfibre
Dinner6:00 PM
Salmon (Cooked)6 oz300 cal
Brown Rice, Cooked150 g166 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
505cal54gprotein43gcarbs13gfat7gfibre
Snack9:00 PM
Fage Total All Natural Nonfat Greek Strained Yogurt150 grams81 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Honey20 g66 cal
Meal Totals
197cal17gprotein30gcarbs1gfat2gfibre
Stoic Physique

Saturday Meal Plan

Rob Tendler
Daily Totals
1982cal180gprotein149gcarbs74gfat35gfibre
Breakfast10:00 AM
Egg (Large)6 egg452 cal
Cherry Tomatoes100 grams38 cal
Meal Totals
492cal39gprotein12gcarbs32gfat
Lunch12:30 PM
Grilled Chicken (Oz)6 oz246 cal
Chickpeas (Canned)(Drained)120 g172 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
584cal60gprotein41gcarbs20gfat13gfibre
Snack3:00 PM
Fage Total All Natural Nonfat Greek Strained Yogurt150 grams81 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Honey20 g66 cal
Meal Totals
197cal17gprotein30gcarbs1gfat2gfibre
Dinner6:00 PM
Filet Mignon (Raw)8 oz344 cal
Gold Potato (Baked)200 grams170 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
556cal58gprotein45gcarbs16gfat8gfibre
Snack9:00 PM
Alyssa's Oatmeal Bites3 piece(s)149 cal
Meal Totals
153cal6gprotein21gcarbs5gfat12gfibre
Stoic Physique

Sunday Meal Plan

Rob Tendler
Daily Totals
1982cal180gprotein149gcarbs74gfat35gfibre
Breakfast10:00 AM
Egg (Large)6 egg452 cal
Cherry Tomatoes100 grams38 cal
Meal Totals
492cal39gprotein12gcarbs32gfat
Lunch12:30 PM
Grilled Chicken (Oz)6 oz246 cal
Chickpeas (Canned)(Drained)120 g172 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
584cal60gprotein41gcarbs20gfat13gfibre
Snack3:00 PM
Fage Total All Natural Nonfat Greek Strained Yogurt150 grams81 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Honey20 g66 cal
Meal Totals
197cal17gprotein30gcarbs1gfat2gfibre
Dinner6:00 PM
Filet Mignon (Raw)8 oz344 cal
Gold Potato (Baked)200 grams170 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
556cal58gprotein45gcarbs16gfat8gfibre
Snack9:00 PM
Alyssa's Oatmeal Bites3 piece(s)149 cal
Meal Totals
153cal6gprotein21gcarbs5gfat12gfibre
Stoic Physique

Additional Options

Rob Tendler
HEAT & EAT LUNCH/DINNER #1
Tyson Blackened Chicken Breast Strips6 oz222 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
481cal47gprotein53gcarbs9gfat6gfibre
WHOLE FOODS LUNCH/DINNER
Whole Foods - Grilled Chicken Breast (Prepared Foods)6 oz266 cal
Whole Foods - Organic Quinoa (Microwavable)(GM)100 grams186 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
494cal51gprotein41gcarbs14gfat6gfibre
MEGAFIT LUNCH/DINNER
Megafit - Chicken Fried Rice1 serving474 cal
Meal Totals
474cal40gprotein47gcarbs14gfat
MEGAFIT LUNCH/DINNER #2
Megafit - Hibachi Steak Bowl1 serving514 cal
Meal Totals
514cal40gprotein66gcarbs10gfat
MEGAFIT LUNCH/DINNER #3
Megafit - Mf Burger1 serving643 cal
Meal Totals
643cal46gprotein54gcarbs27gfat
ADDITIONAL SNACK
Mixed Nuts25 grams157 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
210cal6gprotein15gcarbs14gfat4gfibre
Additional Snack #2
Hummus50 g110 cal
Baby Carrots100 grams42 cal
Meal Totals
151cal4gprotein18gcarbs7gfat3gfibre
Stoic Physique

Shopping List

Everything for the week · Rob Tendler
Food ItemAmount
365 - Kale Caesar Sald Kit2.5 bag
Alyssa's Oatmeal Bites27 piece(s)
Avocado (Single)3.5 medium (~150 g edible)
Beef Jerky80 grams
Brown Rice, Cooked750 g
Cherry Tomatoes700 grams
Chickpeas (Canned)(Drained)240 g
Egg (Large)42 egg
Fage Total All Natural Nonfat Greek Strained Yogurt1050 grams
Filet Mignon (Raw)16 oz
Fresh/Frozen Mixed Berries700 grams
Gold Potato (Baked)400 grams
Grilled Chicken (Oz)42 oz
Honey140 g
Mixed Vegetables (Your Choice)900 grams
Owyn Plant Based Protein3 Scoops
Salmon (Cooked)30 oz
Stoic Physique

Options Shopping List

Extra meal options · Rob Tendler
Food ItemAmount
Baby Carrots100 grams
Fresh/Frozen Mixed Berries100 grams
Hummus50 g
Megafit - Chicken Fried Rice1 serving
Megafit - Hibachi Steak Bowl1 serving
Megafit - Mf Burger1 serving
Minute Rice1 cups
Mixed Nuts25 grams
Mixed Vegetables (Your Choice)250 grams
Tyson Blackened Chicken Breast Strips6 oz
Whole Foods - Grilled Chicken Breast (Prepared Foods)6 oz
Whole Foods - Organic Quinoa (Microwavable)(GM)100 grams