Stoic Physique

Daily Targets

Weekly Overview · Troy Wada
Monday
1421cal155gprotein126gcarbs33gfat28gfibre
Tuesday
1421cal155gprotein126gcarbs33gfat28gfibre
Wednesday
1421cal155gprotein126gcarbs33gfat28gfibre
Thursday
1421cal155gprotein126gcarbs33gfat28gfibre
Friday
1421cal155gprotein126gcarbs33gfat28gfibre
Saturday
1459cal153gprotein142gcarbs31gfat17gfibre
Sunday
1459cal153gprotein142gcarbs31gfat17gfibre
Stoic Physique

Monday Meal Plan

Troy Wada
Daily Totals
1421cal155gprotein126gcarbs33gfat28gfibre
Pre Workout
Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Honey15 g50 cal
Meal Totals
144cal2gprotein34gcarbs0gfat2gfibre
Breakfast8:00 AM
GNC Whey Isolate1 scoop125 cal
Fresh/Frozen Mixed Berries100 grams45 cal
PBfit Powder1 serving74 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
274cal35gprotein20gcarbs6gfat5gfibre
Lunch12:00 PMChicken Salad
Iceberg Lettuce100 g17 cal
Olive Oil10 g90 cal
White Wine Vinegar (tsp)3 tsp0 cal
Baby Spinach60 grams19 cal
Dry Spices (Your Choice)1 serving0 cal
Grilled Chicken (Oz)6 oz246 cal
Meal Totals
368cal51gprotein5gcarbs16gfat11gfibre
Snack 3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
Ahi Tuna6 oz189 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
423cal47gprotein52gcarbs3gfat7gfibre
Stoic Physique

Tuesday Meal Plan

Troy Wada
Daily Totals
1421cal155gprotein126gcarbs33gfat28gfibre
Pre Workout
Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Honey15 g50 cal
Meal Totals
144cal2gprotein34gcarbs0gfat2gfibre
Breakfast8:00 AM
GNC Whey Isolate1 scoop125 cal
Fresh/Frozen Mixed Berries100 grams45 cal
PBfit Powder1 serving74 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
274cal35gprotein20gcarbs6gfat5gfibre
Lunch12:00 PMChicken Salad
Iceberg Lettuce100 g17 cal
Olive Oil10 g90 cal
White Wine Vinegar (tsp)3 tsp0 cal
Baby Spinach60 grams19 cal
Dry Spices (Your Choice)1 serving0 cal
Grilled Chicken (Oz)6 oz246 cal
Meal Totals
368cal51gprotein5gcarbs16gfat11gfibre
Snack 3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
Ahi Tuna6 oz189 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
423cal47gprotein52gcarbs3gfat7gfibre
Stoic Physique

Wednesday Meal Plan

Troy Wada
Daily Totals
1421cal155gprotein126gcarbs33gfat28gfibre
Pre Workout
Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Honey15 g50 cal
Meal Totals
144cal2gprotein34gcarbs0gfat2gfibre
Breakfast8:00 AM
GNC Whey Isolate1 scoop125 cal
Fresh/Frozen Mixed Berries100 grams45 cal
PBfit Powder1 serving74 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
274cal35gprotein20gcarbs6gfat5gfibre
Lunch12:00 PMChicken Salad
Iceberg Lettuce100 g17 cal
Olive Oil10 g90 cal
White Wine Vinegar (tsp)3 tsp0 cal
Baby Spinach60 grams19 cal
Dry Spices (Your Choice)1 serving0 cal
Grilled Chicken (Oz)6 oz246 cal
Meal Totals
368cal51gprotein5gcarbs16gfat11gfibre
Snack 3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
Ahi Tuna6 oz189 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
423cal47gprotein52gcarbs3gfat7gfibre
Stoic Physique

Thursday Meal Plan

Troy Wada
Daily Totals
1421cal155gprotein126gcarbs33gfat28gfibre
Pre Workout
Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Honey15 g50 cal
Meal Totals
144cal2gprotein34gcarbs0gfat2gfibre
Breakfast8:00 AM
GNC Whey Isolate1 scoop125 cal
Fresh/Frozen Mixed Berries100 grams45 cal
PBfit Powder1 serving74 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
274cal35gprotein20gcarbs6gfat5gfibre
Lunch12:00 PMChicken Salad
Iceberg Lettuce100 g17 cal
Olive Oil10 g90 cal
White Wine Vinegar (tsp)3 tsp0 cal
Baby Spinach60 grams19 cal
Dry Spices (Your Choice)1 serving0 cal
Grilled Chicken (Oz)6 oz246 cal
Meal Totals
368cal51gprotein5gcarbs16gfat11gfibre
Snack 3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
Ahi Tuna6 oz189 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
423cal47gprotein52gcarbs3gfat7gfibre
Stoic Physique

Friday Meal Plan

Troy Wada
Daily Totals
1421cal155gprotein126gcarbs33gfat28gfibre
Pre Workout
Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Honey15 g50 cal
Meal Totals
144cal2gprotein34gcarbs0gfat2gfibre
Breakfast8:00 AM
GNC Whey Isolate1 scoop125 cal
Fresh/Frozen Mixed Berries100 grams45 cal
PBfit Powder1 serving74 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
274cal35gprotein20gcarbs6gfat5gfibre
Lunch12:00 PMChicken Salad
Iceberg Lettuce100 g17 cal
Olive Oil10 g90 cal
White Wine Vinegar (tsp)3 tsp0 cal
Baby Spinach60 grams19 cal
Dry Spices (Your Choice)1 serving0 cal
Grilled Chicken (Oz)6 oz246 cal
Meal Totals
368cal51gprotein5gcarbs16gfat11gfibre
Snack 3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
Ahi Tuna6 oz189 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
423cal47gprotein52gcarbs3gfat7gfibre
Stoic Physique

Saturday Meal Plan

Troy Wada
Daily Totals
1459cal153gprotein142gcarbs31gfat17gfibre
Pre Workout
Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Honey15 g50 cal
Meal Totals
144cal2gprotein34gcarbs0gfat2gfibre
Breakfast8:00 AM
Chobani - 20g Protein (Greek Yogurt)2 cup278 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
310cal40gprotein24gcarbs6gfat4gfibre
Lunch12:00 PMAhi Tuna & - Side Salad
Ahi Tuna6 oz189 cal
Romaine/Cos Lettuce150 g31 cal
Cherry Tomatoes80 grams31 cal
Cucumber100 g18 cal
Red Onion (gm)50 grams19 cal
Red Wine Vinegar2 tsp4 cal
Olive Oil8 g72 cal
Meal Totals
367cal46gprotein21gcarbs11gfat4gfibre
Snack 3:00 PM
Beef Jerky50 grams131 cal
Meal Totals
134cal18gprotein11gcarbs2gfat
Dinner6:00 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
504cal47gprotein52gcarbs12gfat7gfibre
Stoic Physique

Sunday Meal Plan

Troy Wada
Daily Totals
1459cal153gprotein142gcarbs31gfat17gfibre
Pre Workout
Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Honey15 g50 cal
Meal Totals
144cal2gprotein34gcarbs0gfat2gfibre
Breakfast8:00 AM
Chobani - 20g Protein (Greek Yogurt)2 cup278 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
310cal40gprotein24gcarbs6gfat4gfibre
Lunch12:00 PMAhi Tuna & - Side Salad
Ahi Tuna6 oz189 cal
Romaine/Cos Lettuce150 g31 cal
Cherry Tomatoes80 grams31 cal
Cucumber100 g18 cal
Red Onion (gm)50 grams19 cal
Red Wine Vinegar2 tsp4 cal
Olive Oil8 g72 cal
Meal Totals
367cal46gprotein21gcarbs11gfat4gfibre
Snack 3:00 PM
Beef Jerky50 grams131 cal
Meal Totals
134cal18gprotein11gcarbs2gfat
Dinner6:00 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
504cal47gprotein52gcarbs12gfat7gfibre
Stoic Physique

Additional Options

Troy Wada
Snack Option
RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
Lunch OptionSpinach & Tomato Side Salad
Spinach (Gm)60 g17 cal
Tomato1 medium (~123 g)26 cal
Balsamic Vinegar10 grams7 cal
Olive Oil5 g45 cal
Pumpkin Seeds7 g33 cal
Dry Spices (Your Choice)1 serving0 cal
Grilled Chicken (Oz)6 oz246 cal
Meal Totals
377cal52gprotein13gcarbs13gfat3gfibre
Stoic Physique

Shopping List

Everything for the week · Troy Wada
Food ItemAmount
93/7 Lean Ground Beef (Cooked)12 oz
Ahi Tuna42 oz
Almond Milk, Unsweetened (FLOZ)40 fl oz
Baby Spinach300 grams
Barebells Protein Bars5 bar
Beef Jerky100 grams
Cherry Tomatoes160 grams
Chobani - 20g Protein (Greek Yogurt)4 cup
Cucumber200 g
Dry Spices (Your Choice)5 serving
Fresh/Frozen Mixed Berries660 grams
GNC Whey Isolate5 scoop
Grilled Chicken (Oz)30 oz
Honey105 g
Iceberg Lettuce500 g
Mixed Vegetables (Your Choice)700 grams
Olive Oil66 g
PBfit Powder5 serving
Red Onion (gm)100 grams
Red Wine Vinegar4 tsp
Rice Cakes (Your Choice Flavor)14 Rice cake
Romaine/Cos Lettuce300 g
White Rice (Cooked)1050 grams
White Wine Vinegar (tsp)15 tsp
Stoic Physique

Options Shopping List

Extra meal options · Troy Wada
Food ItemAmount
Balsamic Vinegar10 grams
Dry Spices (Your Choice)1 serving
Grilled Chicken (Oz)6 oz
Olive Oil5 g
Pumpkin Seeds7 g
RX Bar1 Bar
Spinach (Gm)60 g
Tomato1 medium (~123 g)
Stoic Physique

Recipe Details

How to make them · Troy Wada
Chicken Salad

1. Grill, bake or air fry chicken breast with dry seasonings of your choice

2. Tear lettuce into bite-sized pieces, add spinach or other light greens. Place in a large bowl.

3. Drizzle olive oil and vinegar over salad and gently toss.

4. Sprinkle with cilantro leaves and top with cooked chicken breast.

Ahi Tuna & - Side Salad

1. Wash and dry the romaine lettuce thoroughly, then chop into bite-sized pieces.

2. Slice cherry tomatoes in half.

3. Peel and slice cucumber into thin rounds or half-moons.

4. Thinly slice the red onion.

5. In a large bowl, combine romaine, tomatoes, cucumber, and red onion.

6. In a small bowl, whisk together red wine vinegar and olive oil.

7. Pour dressing over the salad and toss evenly until lightly coated.

8. Season with salt and pepper to taste if desired.

9. Serve immediately for best texture.

Spinach & Tomato Side Salad

1) Prep the vegetables

Rinse spinach and pat dry.

Dice tomato into bite-sized pieces.

2) Assemble the salad

Place spinach in a medium bowl.

Add tomato and sprinkle with pumpkin seeds.

3) Dress the salad

Drizzle olive oil and balsamic vinegar over the top.

Season lightly with salt and pepper.

4) Toss & serve

Gently toss until evenly coated. Serve fresh.