Stoic Physique

Daily Targets

Weekly Overview · Matthew Diegeronimo
Monday
1546cal182gprotein110gcarbs42gfat16gfibre
Tuesday
1634cal182gprotein132gcarbs42gfat18gfibre
Wednesday
1634cal182gprotein132gcarbs42gfat18gfibre
Thursday
1634cal182gprotein132gcarbs42gfat18gfibre
Friday
1634cal182gprotein132gcarbs42gfat18gfibre
Saturday
1546cal182gprotein110gcarbs42gfat16gfibre
Sunday
1546cal182gprotein110gcarbs42gfat16gfibre
Stoic Physique

Monday Meal Plan

Matthew Diegeronimo
Daily Totals
1546cal182gprotein110gcarbs42gfat16gfibre
Breakfast7:00 AM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Mandarin Orange1 medium40 cal
Meal Totals
179cal21gprotein17gcarbs3gfat3gfibre
Post Workout -10:00 AM
Whey Protein Powder1 scoop122 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
152cal25gprotein4gcarbs4gfat1gfibre
Lunch -12:00 PM
Albacore Tuna (Canned In Water)(5oz)1 can177 cal
365 - Southwest Salad Mix0.5 bag83 cal
Meal Totals
268cal35gprotein5gcarbs12gfat1gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
Tyson Blackened Chicken Breast Strips8 oz296 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
543cal60gprotein51gcarbs11gfat5gfibre
Snack9:00 PM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
192cal21gprotein18gcarbs4gfat3gfibre
Stoic Physique

Tuesday Meal Plan

Matthew Diegeronimo
Daily Totals
1634cal182gprotein132gcarbs42gfat18gfibre
Breakfast7:00 AM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
251cal21gprotein35gcarbs3gfat4gfibre
Post Workout -10:00 AM
Whey Protein Powder1 scoop122 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
152cal25gprotein4gcarbs4gfat1gfibre
Lunch -12:00 PM
Albacore Tuna (Canned In Water)(5oz)1 can177 cal
365 - Southwest Salad Mix0.5 bag83 cal
Meal Totals
268cal35gprotein5gcarbs12gfat1gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
Tyson Blackened Chicken Breast Strips8 oz296 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
555cal60gprotein54gcarbs11gfat6gfibre
Snack9:00 PM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
196cal21gprotein19gcarbs4gfat3gfibre
Stoic Physique

Wednesday Meal Plan

Matthew Diegeronimo
Daily Totals
1634cal182gprotein132gcarbs42gfat18gfibre
Breakfast7:00 AM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
251cal21gprotein35gcarbs3gfat4gfibre
Post Workout -10:00 AM
Whey Protein Powder1 scoop122 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
152cal25gprotein4gcarbs4gfat1gfibre
Lunch -12:00 PM
Albacore Tuna (Canned In Water)(5oz)1 can177 cal
365 - Southwest Salad Mix0.5 bag83 cal
Meal Totals
268cal35gprotein5gcarbs12gfat1gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
Tyson Blackened Chicken Breast Strips8 oz296 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
555cal60gprotein54gcarbs11gfat6gfibre
Snack9:00 PM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
196cal21gprotein19gcarbs4gfat3gfibre
Stoic Physique

Thursday Meal Plan

Matthew Diegeronimo
Daily Totals
1634cal182gprotein132gcarbs42gfat18gfibre
Breakfast7:00 AM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
251cal21gprotein35gcarbs3gfat4gfibre
Post Workout -10:00 AM
Whey Protein Powder1 scoop122 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
152cal25gprotein4gcarbs4gfat1gfibre
Lunch -12:00 PM
Albacore Tuna (Canned In Water)(5oz)1 can177 cal
365 - Southwest Salad Mix0.5 bag83 cal
Meal Totals
268cal35gprotein5gcarbs12gfat1gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
Tyson Blackened Chicken Breast Strips8 oz296 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
555cal60gprotein54gcarbs11gfat6gfibre
Snack9:00 PM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
196cal21gprotein19gcarbs4gfat3gfibre
Stoic Physique

Friday Meal Plan

Matthew Diegeronimo
Daily Totals
1634cal182gprotein132gcarbs42gfat18gfibre
Breakfast7:00 AM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
251cal21gprotein35gcarbs3gfat4gfibre
Post Workout -10:00 AM
Whey Protein Powder1 scoop122 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
152cal25gprotein4gcarbs4gfat1gfibre
Lunch -12:00 PM
Albacore Tuna (Canned In Water)(5oz)1 can177 cal
365 - Southwest Salad Mix0.5 bag83 cal
Meal Totals
268cal35gprotein5gcarbs12gfat1gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
Tyson Blackened Chicken Breast Strips8 oz296 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
555cal60gprotein54gcarbs11gfat6gfibre
Snack9:00 PM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
196cal21gprotein19gcarbs4gfat3gfibre
Stoic Physique

Saturday Meal Plan

Matthew Diegeronimo
Daily Totals
1546cal182gprotein110gcarbs42gfat16gfibre
Breakfast7:00 AM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Mandarin Orange1 medium40 cal
Meal Totals
179cal21gprotein17gcarbs3gfat3gfibre
Post Workout -10:00 AM
Whey Protein Powder1 scoop122 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
152cal25gprotein4gcarbs4gfat1gfibre
Lunch -12:00 PM
Albacore Tuna (Canned In Water)(5oz)1 can177 cal
365 - Southwest Salad Mix0.5 bag83 cal
Meal Totals
268cal35gprotein5gcarbs12gfat1gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
Tyson Blackened Chicken Breast Strips8 oz296 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
543cal60gprotein51gcarbs11gfat5gfibre
Snack9:00 PM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
192cal21gprotein18gcarbs4gfat3gfibre
Stoic Physique

Sunday Meal Plan

Matthew Diegeronimo
Daily Totals
1546cal182gprotein110gcarbs42gfat16gfibre
Breakfast7:00 AM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Mandarin Orange1 medium40 cal
Meal Totals
179cal21gprotein17gcarbs3gfat3gfibre
Post Workout -10:00 AM
Whey Protein Powder1 scoop122 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
152cal25gprotein4gcarbs4gfat1gfibre
Lunch -12:00 PM
Albacore Tuna (Canned In Water)(5oz)1 can177 cal
365 - Southwest Salad Mix0.5 bag83 cal
Meal Totals
268cal35gprotein5gcarbs12gfat1gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
Tyson Blackened Chicken Breast Strips8 oz296 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
543cal60gprotein51gcarbs11gfat5gfibre
Snack9:00 PM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
192cal21gprotein18gcarbs4gfat3gfibre
Stoic Physique

Additional Options

Matthew Diegeronimo
Breakfast Option #1
Core Power 26G Protein1 bottle181 cal
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
285cal27gprotein33gcarbs5gfat4gfibre
Breakfast Option #2
Egg - Large (Hard Boiled)2 egg150 cal
Sourdough Bread1 slice (40gm)109 cal
Meal Totals
264cal17gprotein22gcarbs12gfat1gfibre
Lunch Option #1
Tyson Blackened Chicken Breast Strips6 oz222 cal
365 - Caesar Salad Kit0.5 serving6 cal
Meal Totals
230cal41gprotein3gcarbs6gfat1gfibre
Lunch Option #2
Albacore Tuna (Canned In Water)(5oz)1 can177 cal
Egg - Large (Hard Boiled)1 egg75 cal
Meal Totals
250cal39gprotein1gcarbs10gfat
Dinner Option #1
Perdue Grilled Chicken Breast Strips8 oz261 cal
Microwaveable Petite Sweet Potato150 grams130 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Extra Virgin Olive Oil6 g54 cal
Meal Totals
499cal58gprotein42gcarbs11gfat6gfibre
Dinner Option #2
Albacore Tuna (Canned In Water)(5oz)1.5 can266 cal
Sourdough Bread2 slice (40gm)218 cal
Primal Kitchen - Mayo10 grams71 cal
Meal Totals
553cal58gprotein42gcarbs17gfat2gfibre
Snack Option #1
Core Power 26G Protein1 bottle181 cal
Meal Totals
181cal26gprotein8gcarbs5gfat
Snack Option #2
Beef Jerky50 grams131 cal
Fresh/Frozen Mixed Berries50 grams23 cal
Meal Totals
154cal18gprotein16gcarbs2gfat1gfibre
Stoic Physique

Shopping List

Everything for the week · Matthew Diegeronimo
Food ItemAmount
365 - Southwest Salad Mix3.5 bag
Albacore Tuna (Canned In Water)(5oz)7 can
Almond Milk, Unsweetened (FLOZ)56 fl oz
Banana, Single4 medium (~118 g)
Barebells Protein Bars7 bar
Chobani - 20g Protein (Greek Yogurt)14 cup
Fresh/Frozen Mixed Berries780 grams
Mandarin Orange3 medium
Minute Rice7 cups
Mixed Vegetables (Your Choice)960 grams
Tyson Blackened Chicken Breast Strips56 oz
Whey Protein Powder7 scoop
Stoic Physique

Options Shopping List

Extra meal options · Matthew Diegeronimo
Food ItemAmount
365 - Caesar Salad Kit0.5 serving
Albacore Tuna (Canned In Water)(5oz)2.5 can
Apple (Whole)1 medium (~182 g)
Beef Jerky50 grams
Core Power 26G Protein2 bottle
Egg - Large (Hard Boiled)3 egg
Extra Virgin Olive Oil6 g
Fresh/Frozen Mixed Berries50 grams
Microwaveable Petite Sweet Potato150 grams
Mixed Vegetables (Your Choice)150 grams
Perdue Grilled Chicken Breast Strips8 oz
Primal Kitchen - Mayo10 grams
Sourdough Bread3 slice (40gm)
Tyson Blackened Chicken Breast Strips6 oz