Stoic Physique

Daily Targets

Weekly Overview · Ram Yogendra
Monday
1587cal200gprotein91gcarbs47gfat20gfibre
Tuesday
1587cal200gprotein91gcarbs47gfat20gfibre
Wednesday
1587cal200gprotein91gcarbs47gfat20gfibre
Thursday
1587cal200gprotein91gcarbs47gfat20gfibre
Friday
1514cal192gprotein83gcarbs46gfat18gfibre
Saturday
2165cal199gprotein214gcarbs57gfat41gfibre
Sunday
1514cal149gprotein135gcarbs42gfat16gfibre
Stoic Physique

Monday Meal Plan

Ram Yogendra
Daily Totals
1587cal200gprotein91gcarbs47gfat20gfibre
Breakfast8:30 AM
Siggi'S - Fat Free Greek Yogurt150 grams92 cal
Wegmans - Protein Granola5 grams24 cal
Meal Totals
117cal18gprotein9gcarbs1gfat
Lunch11:00 AM
Wegmans - Caesar Salad Kit0.5 container (184gm)186 cal
Grilled Chicken (Oz)5 oz205 cal
Meal Totals
393cal47gprotein13gcarbs17gfat3gfibre
Snack3:30 PM
Quest Protein Bar1 Bar180 cal
Meal Totals
180cal21gprotein6gcarbs8gfat15gfibre
Preworkout6:30 PM
Meal Totals
0cal0gprotein0gcarbs0gfat
Dinner8:00 PM
Wegmans Wild Caught Sockeye Fillet2 fillet448 cal
Minute Rice Jasmine Rice & Red Quinoa1 cup (125gm)227 cal
Mixed Vegetables (Your Choice)40 grams16 cal
Meal Totals
691cal82gprotein48gcarbs19gfat2gfibre
Snack9:00 PM
Whey Protein Powder1 scoop122 cal
Skim Milk (fl oz)8 fl oz78 cal
Meal Totals
206cal32gprotein15gcarbs2gfat
Stoic Physique

Tuesday Meal Plan

Ram Yogendra
Daily Totals
1587cal200gprotein91gcarbs47gfat20gfibre
Breakfast8:30 AM
Siggi'S - Fat Free Greek Yogurt150 grams92 cal
Wegmans - Protein Granola5 grams24 cal
Meal Totals
117cal18gprotein9gcarbs1gfat
Lunch11:00 AM
Wegmans - Caesar Salad Kit0.5 container (184gm)186 cal
Grilled Chicken (Oz)5 oz205 cal
Meal Totals
393cal47gprotein13gcarbs17gfat3gfibre
Snack3:30 PM
Quest Protein Bar1 Bar180 cal
Meal Totals
180cal21gprotein6gcarbs8gfat15gfibre
Preworkout6:30 PM
Meal Totals
0cal0gprotein0gcarbs0gfat
Dinner8:00 PM
Wegmans Wild Caught Sockeye Fillet2 fillet448 cal
Minute Rice Jasmine Rice & Red Quinoa1 cup (125gm)227 cal
Mixed Vegetables (Your Choice)40 grams16 cal
Meal Totals
691cal82gprotein48gcarbs19gfat2gfibre
Snack9:00 PM
Whey Protein Powder1 scoop122 cal
Skim Milk (fl oz)8 fl oz78 cal
Meal Totals
206cal32gprotein15gcarbs2gfat
Stoic Physique

Wednesday Meal Plan

Ram Yogendra
Daily Totals
1587cal200gprotein91gcarbs47gfat20gfibre
Breakfast8:30 AM
Siggi'S - Fat Free Greek Yogurt150 grams92 cal
Wegmans - Protein Granola5 grams24 cal
Meal Totals
117cal18gprotein9gcarbs1gfat
Lunch11:00 AM
Wegmans - Caesar Salad Kit0.5 container (184gm)186 cal
Grilled Chicken (Oz)5 oz205 cal
Meal Totals
393cal47gprotein13gcarbs17gfat3gfibre
Snack3:30 PM
Quest Protein Bar1 Bar180 cal
Meal Totals
180cal21gprotein6gcarbs8gfat15gfibre
Preworkout6:30 PM
Meal Totals
0cal0gprotein0gcarbs0gfat
Dinner8:00 PM
Wegmans Wild Caught Sockeye Fillet2 fillet448 cal
Minute Rice Jasmine Rice & Red Quinoa1 cup (125gm)227 cal
Mixed Vegetables (Your Choice)40 grams16 cal
Meal Totals
691cal82gprotein48gcarbs19gfat2gfibre
Snack9:00 PM
Whey Protein Powder1 scoop122 cal
Skim Milk (fl oz)8 fl oz78 cal
Meal Totals
206cal32gprotein15gcarbs2gfat
Stoic Physique

Thursday Meal Plan

Ram Yogendra
Daily Totals
1587cal200gprotein91gcarbs47gfat20gfibre
Breakfast8:30 AM
Siggi'S - Fat Free Greek Yogurt150 grams92 cal
Wegmans - Protein Granola5 grams24 cal
Meal Totals
117cal18gprotein9gcarbs1gfat
Lunch11:00 AM
Wegmans - Caesar Salad Kit0.5 container (184gm)186 cal
Grilled Chicken (Oz)5 oz205 cal
Meal Totals
393cal47gprotein13gcarbs17gfat3gfibre
Snack3:30 PM
Quest Protein Bar1 Bar180 cal
Meal Totals
180cal21gprotein6gcarbs8gfat15gfibre
Preworkout6:30 PM
Meal Totals
0cal0gprotein0gcarbs0gfat
Dinner8:00 PM
Wegmans Wild Caught Sockeye Fillet2 fillet448 cal
Minute Rice Jasmine Rice & Red Quinoa1 cup (125gm)227 cal
Mixed Vegetables (Your Choice)40 grams16 cal
Meal Totals
691cal82gprotein48gcarbs19gfat2gfibre
Snack9:00 PM
Whey Protein Powder1 scoop122 cal
Skim Milk (fl oz)8 fl oz78 cal
Meal Totals
206cal32gprotein15gcarbs2gfat
Stoic Physique

Friday Meal Plan

Ram Yogendra
Daily Totals
1514cal192gprotein83gcarbs46gfat18gfibre
Breakfast8:30 AM
Siggi'S - Fat Free Greek Yogurt100 grams61 cal
Meal Totals
60cal11gprotein4gcarbs0gfat
Lunch11:00 AM
Wegmans - Caesar Salad Kit0.5 container (184gm)186 cal
Grilled Chicken (Oz)5 oz205 cal
Meal Totals
393cal47gprotein13gcarbs17gfat3gfibre
Snack3:30 PM
Quest Protein Bar1 Bar180 cal
Meal Totals
180cal21gprotein6gcarbs8gfat15gfibre
Dinner8:00 PM
Wegmans Wild Caught Sockeye Fillet2 fillet448 cal
Minute Rice Jasmine Rice & Red Quinoa1 cup (125gm)227 cal
Meal Totals
675cal81gprotein45gcarbs19gfat
Snack9:00 PM
Whey Protein Powder1 scoop122 cal
Skim Milk (fl oz)8 fl oz78 cal
Meal Totals
206cal32gprotein15gcarbs2gfat
Stoic Physique

Saturday Meal Plan

Ram Yogendra
Daily Totals
2165cal199gprotein214gcarbs57gfat41gfibre
Breakfast8:30 AM
Siggi'S - Fat Free Greek Yogurt200 grams122 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Wegmans - Protein Granola20 grams95 cal
Meal Totals
289cal28gprotein33gcarbs5gfat3gfibre
Lunch11:00 AM
Wegmans Cilantro Lime Chicken Power Meal (Bowl)1 bowl547 cal
Meal Totals
547cal32gprotein53gcarbs23gfat
Snack3:30 PM
Quest Protein Bar1 Bar180 cal
Meal Totals
180cal21gprotein6gcarbs8gfat15gfibre
Preworkout6:30 PM
Honey10 g33 cal
Fresh/Frozen Mixed Berries240 grams107 cal
Meal Totals
137cal1gprotein31gcarbs1gfat5gfibre
Dinner8:00 PM
Chipotle - 2X Chicken, 1/2 Rice, Veggies, Beans1 serving585 cal
Meal Totals
585cal71gprotein37gcarbs17gfat12gfibre
Snack9:00 PM
Whey Protein Powder1.5 scoop183 cal
Skim Milk (fl oz)8 fl oz78 cal
Banana, Single1 medium (~118 g)116 cal
Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
427cal46gprotein54gcarbs3gfat6gfibre
Stoic Physique

Sunday Meal Plan

Ram Yogendra
Daily Totals
1514cal149gprotein135gcarbs42gfat16gfibre
Breakfast8:30 AM
Siggi'S - Fat Free Greek Yogurt120 grams73 cal
Meal Totals
72cal13gprotein5gcarbs0gfat
Lunch11:00 AM
Wegmans Cilantro Lime Chicken Power Meal (Bowl)1 bowl547 cal
Meal Totals
547cal32gprotein53gcarbs23gfat
Snack3:30 PM
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Dinner8:00 PM
Chipotle - 2X Chicken, 1/2 Rice, Veggies, Beans1 serving585 cal
Meal Totals
585cal71gprotein37gcarbs17gfat12gfibre
Snack9:00 PM
Whey Protein Powder1 scoop122 cal
Skim Milk (fl oz)8 fl oz78 cal
Meal Totals
206cal32gprotein15gcarbs2gfat
Stoic Physique

Additional Options

Ram Yogendra
ADDITIONAL LUNCH/DINNER #1
Tyson - Frozen Blackened Flavored Chicken Tenders6 oz222 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
461cal46gprotein49gcarbs9gfat4gfibre
ADDITIONAL LUNCH/DINNER #2
Wegmans Fully Cooked Grilled Lemon Garlic Boneless Chicken1 piece335 cal
Wegmans - Sweet Potato Fries (Air Fryer/Oven Ready)150 grams164 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
539cal53gprotein48gcarbs15gfat4gfibre
ADDITIONAL LUNCH/DINNER #3
Megafit - Chicken Fried Rice1 serving474 cal
Meal Totals
474cal40gprotein47gcarbs14gfat
ADDITIONAL LUNCH/DINNER #4
Megafit - Flex Lewis Signature1 serving542 cal
Meal Totals
542cal38gprotein57gcarbs18gfat
ADDITIONAL LUNCH/DINNER #5
Megafit - Chicken & Sweet Potatoes1 serving381 cal
Meal Totals
381cal44gprotein40gcarbs5gfat
Additional Snack
PB2 Cookies3 Cookie(s)134 cal
Meal Totals
137cal12gprotein11gcarbs5gfat5gfibre
RECIPE FORPB2 Cookies
PB2 Performance125 g562 cal
Drinking Water0.33 cups0 cal
Allulose0.5 cups0 cal
Egg (Large)1 egg75 cal
Salt1 tsp0 cal
Meal Totals
634cal67gprotein42gcarbs22gfat15gfibre
Stoic Physique

Shopping List

Everything for the week · Ram Yogendra
Food ItemAmount
Apple (Whole)1 medium (~182 g)
Banana, Single1 medium (~118 g)
Chipotle - 2X Chicken, 1/2 Rice, Veggies, Beans2 serving
Fresh/Frozen Mixed Berries510 grams
Grilled Chicken (Oz)25 oz
Honey10 g
Minute Rice Jasmine Rice & Red Quinoa5 cup (125gm)
Mixed Vegetables (Your Choice)160 grams
Quest Protein Bar6 Bar
Siggi'S - Fat Free Greek Yogurt1020 grams
Skim Milk (fl oz)56 fl oz
Wegmans - Caesar Salad Kit2.5 container (184gm)
Wegmans - Protein Granola40 grams
Wegmans Cilantro Lime Chicken Power Meal (Bowl)2 bowl
Wegmans Wild Caught Sockeye Fillet10 fillet
Whey Protein Powder7.5 scoop
Stoic Physique

Options Shopping List

Extra meal options · Ram Yogendra
Food ItemAmount
Allulose0.5 cups
Drinking Water0.3 cups
Egg (Large)1 egg
Megafit - Chicken & Sweet Potatoes1 serving
Megafit - Chicken Fried Rice1 serving
Megafit - Flex Lewis Signature1 serving
Minute Rice1 cups
Mixed Vegetables (Your Choice)200 grams
PB2 Cookies3 Cookie(s)
PB2 Performance125 g
Salt1 tsp
Tyson - Frozen Blackened Flavored Chicken Tenders6 oz
Wegmans - Sweet Potato Fries (Air Fryer/Oven Ready)150 grams
Wegmans Fully Cooked Grilled Lemon Garlic Boneless Chicken1 piece
Stoic Physique

Recipe Details

How to make them · Ram Yogendra
PB2 Cookies

MAKES 11 SERVINGS

Ingredients

70 g PB2 peanut butter powder

1/3 cup water

1/2 cup baking sweetener

1 egg

52 g PB2 peanut butter powder

pinch of salt

Instructions

Preheat oven to 350°F (180°C). Line a baking sheet with parchment paper.

In a bowl, mix 70 g PB2 with 1/3 cup water until smooth.

Stir in the sweetener and salt.

Add the egg and mix until combined.

Add the remaining 52 g PB2 and mix until no lumps remain.

Spoon batter onto the baking sheet and flatten slightly into circles.

Bake 10 to 13 minutes.

Cool 5 minutes, then refrigerate 40 minutes to firm up.