Stoic Physique
Daily Targets
Weekly Overview · Jay Waldhauser
Monday1691cal151gprotein148gcarbs55gfat9gfibre
Tuesday1691cal151gprotein148gcarbs55gfat9gfibre
Wednesday1686cal158gprotein133gcarbs58gfat9gfibre
Thursday1686cal158gprotein133gcarbs58gfat9gfibre
Friday1699cal178gprotein132gcarbs51gfat12gfibre
Saturday2125cal208gprotein195gcarbs57gfat25gfibre
Sunday2129cal201gprotein203gcarbs57gfat20gfibre
Stoic Physique
Monday Meal Plan
Jay Waldhauser
Daily Totals
1691cal151gprotein148gcarbs55gfat9gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 80 g | 38 cal |
| Deli Turkey Meat | 2.5 oz | 77 cal |
| Tortilla Wrap, White | 1 wrap | 188 cal |
Meal Totals526cal45gprotein37gcarbs22gfat5gfibre
| HummusFit - Meatball Parm Wrap | 1 wrap | 480 cal |
Meal Totals480cal44gprotein40gcarbs16gfat
| Lineage Protein Bar | 1 bar | 185 cal |
Meal Totals185cal20gprotein15gcarbs5gfat4gfibre
| HummusFit - Baked Herb Chicken/Potatoes | 1 serving | 500 cal |
Meal Totals500cal42gprotein56gcarbs12gfat
Meal Totals0cal0gprotein0gcarbs0gfat
Stoic Physique
Tuesday Meal Plan
Jay Waldhauser
Daily Totals
1691cal151gprotein148gcarbs55gfat9gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 80 g | 38 cal |
| Deli Turkey Meat | 2.5 oz | 77 cal |
| Tortilla Wrap, White | 1 wrap | 188 cal |
Meal Totals526cal45gprotein37gcarbs22gfat5gfibre
| HummusFit - Meatball Parm Wrap | 1 wrap | 480 cal |
Meal Totals480cal44gprotein40gcarbs16gfat
| Lineage Protein Bar | 1 bar | 185 cal |
Meal Totals185cal20gprotein15gcarbs5gfat4gfibre
| HummusFit - Baked Herb Chicken/Potatoes | 1 serving | 500 cal |
Meal Totals500cal42gprotein56gcarbs12gfat
Meal Totals0cal0gprotein0gcarbs0gfat
Stoic Physique
Wednesday Meal Plan
Jay Waldhauser
Daily Totals
1686cal158gprotein133gcarbs58gfat9gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 80 g | 38 cal |
| Deli Turkey Meat | 2.5 oz | 77 cal |
| Tortilla Wrap, White | 1 wrap | 188 cal |
Meal Totals526cal45gprotein37gcarbs22gfat5gfibre
| HummusFit - Cheesy Garlic Chicken Wrap | 1 wrap | 503 cal |
Meal Totals503cal48gprotein35gcarbs19gfat
Meal Totals0cal0gprotein0gcarbs0gfat
| HummusFit - Cheeseburger Bowl | 1 serving | 472 cal |
Meal Totals472cal45gprotein46gcarbs12gfat
| Lineage Protein Bar | 1 bar | 185 cal |
Meal Totals185cal20gprotein15gcarbs5gfat4gfibre
Stoic Physique
Thursday Meal Plan
Jay Waldhauser
Daily Totals
1686cal158gprotein133gcarbs58gfat9gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 80 g | 38 cal |
| Deli Turkey Meat | 2.5 oz | 77 cal |
| Tortilla Wrap, White | 1 wrap | 188 cal |
Meal Totals526cal45gprotein37gcarbs22gfat5gfibre
| HummusFit - Cheesy Garlic Chicken Wrap | 1 wrap | 503 cal |
Meal Totals503cal48gprotein35gcarbs19gfat
Meal Totals0cal0gprotein0gcarbs0gfat
| HummusFit - Cheeseburger Bowl | 1 serving | 472 cal |
Meal Totals472cal45gprotein46gcarbs12gfat
| Lineage Protein Bar | 1 bar | 185 cal |
Meal Totals185cal20gprotein15gcarbs5gfat4gfibre
Stoic Physique
Friday Meal Plan
Jay Waldhauser
Daily Totals
1699cal178gprotein132gcarbs51gfat12gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 80 g | 38 cal |
| Deli Turkey Meat | 2.5 oz | 77 cal |
| Tortilla Wrap, White | 1 wrap | 188 cal |
Meal Totals526cal45gprotein37gcarbs22gfat5gfibre
| HummusFit - Chicken Taco Bowl | 1 serving | 456 cal |
Meal Totals456cal49gprotein47gcarbs8gfat
| Lineage Protein Bar | 1 bar | 185 cal |
Meal Totals185cal20gprotein15gcarbs5gfat4gfibre
| Filet Mignon (Cooked) | 7 oz | 390 cal |
| Sweet Potato (Single) | 1 medium (~130 g, baked) | 114 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
Meal Totals532cal64gprotein33gcarbs16gfat3gfibre
Meal Totals0cal0gprotein0gcarbs0gfat
Stoic Physique
Saturday Meal Plan
Jay Waldhauser
Daily Totals
2125cal208gprotein195gcarbs57gfat25gfibre
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
Meal Totals109cal1gprotein24gcarbs1gfat5gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 80 g | 38 cal |
| Deli Turkey Meat | 3 oz | 92 cal |
| Tortilla Wrap, White | 1 wrap | 188 cal |
Meal Totals547cal48gprotein37gcarbs23gfat5gfibre
| HummusFit - Chicken Taco Bowl | 1 serving | 456 cal |
Meal Totals456cal49gprotein47gcarbs8gfat
| Lineage Protein Bar | 1 bar | 185 cal |
| Fresh/Frozen Mixed Berries | 220 grams | 98 cal |
Meal Totals282cal21gprotein36gcarbs6gfat8gfibre
| Filet Mignon (Cooked) | 8 oz | 446 cal |
| Sweet Potato (Single) | 1 medium (~130 g, baked) | 114 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
Meal Totals611cal74gprotein36gcarbs19gfat5gfibre
| Oikos - Triple 0 Greek Yogurt | 1 container | 88 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
Meal Totals120cal15gprotein15gcarbs0gfat2gfibre
Stoic Physique
Sunday Meal Plan
Jay Waldhauser
Daily Totals
2129cal201gprotein203gcarbs57gfat20gfibre
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
Meal Totals109cal1gprotein24gcarbs1gfat5gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 80 g | 38 cal |
| Deli Turkey Meat | 3 oz | 92 cal |
| Tortilla Wrap, White | 1 wrap | 188 cal |
Meal Totals547cal48gprotein37gcarbs23gfat5gfibre
| HummusFit - Chicken Taco Bowl | 1 serving | 456 cal |
Meal Totals456cal49gprotein47gcarbs8gfat
| Lineage Protein Bar | 1 bar | 185 cal |
| Fresh/Frozen Mixed Berries | 220 grams | 98 cal |
Meal Totals282cal21gprotein36gcarbs6gfat8gfibre
| HummusFit - Buffalo Chicken Quesadilla | 1 serving | 502 cal |
Meal Totals502cal51gprotein34gcarbs18gfat
| Oikos - Triple 0 Greek Yogurt | 2 container | 176 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
Meal Totals233cal31gprotein25gcarbs1gfat2gfibre
Stoic Physique
Shopping List
Everything for the week · Jay Waldhauser
Food ItemAmount
Deli Turkey Meat18.5 oz
Egg (Large)21 egg
Egg White560 g
Filet Mignon (Cooked)15 oz
Fresh/Frozen Mixed Berries1140 grams
HummusFit - Baked Herb Chicken/Potatoes2 serving
HummusFit - Buffalo Chicken Quesadilla1 serving
HummusFit - Cheeseburger Bowl2 serving
HummusFit - Cheesy Garlic Chicken Wrap2 wrap
HummusFit - Chicken Taco Bowl3 serving
HummusFit - Meatball Parm Wrap2 wrap
Lineage Protein Bar7 bar
Mixed Vegetables (Your Choice)200 grams
Oikos - Triple 0 Greek Yogurt3 container
Sweet Potato (Single)2 medium (~130 g, baked)
Tortilla Wrap, White7 wrap
Stoic Physique
Options Shopping List
Extra meal options · Jay Waldhauser
Food ItemAmount
Bagel2 bagel
Deli Turkey Meat5 oz
Egg - Large (Hard Boiled)3 egg
Egg (Large)2 egg
Egg White100 g
Megafit - Chicken Burrito Bowl1 serving
Megafit - Chicken Fried Rice1 serving
Microwaveable Petite Sweet Potato270 grams
Minute Rice1 cups
Olive Oil6 g
Orange (Single)1 medium (~131 g)
Rotisserie Chicken7 oz
Tyson Blackened Chicken Breast Strips16 oz