Stoic Physique

Daily Targets

Weekly Overview · Amnay Labou
Monday
2203cal226gprotein129gcarbs87gfat10gfibre
Tuesday
2136cal215gprotein121gcarbs88gfat8gfibre
Wednesday
2202cal228gprotein138gcarbs82gfat11gfibre
Thursday
2202cal228gprotein138gcarbs82gfat11gfibre
Friday
2163cal218gprotein136gcarbs83gfat9gfibre
Saturday
2009cal206gprotein105gcarbs85gfat19gfibre
Sunday
2009cal206gprotein105gcarbs85gfat19gfibre
Stoic Physique

Monday Meal Plan

Amnay Labou
Daily Totals
2203cal226gprotein129gcarbs87gfat10gfibre
Breakfast7:30 AM
Egg (White Only, Cooked)2 large28 cal
Organic Skyr Yogurt150 grams164 cal
Naked - Whey1 scoop75 cal
Oatly - Oat Milk75 ml38 cal
Brewed Coffee1 cup2 cal
Meal Totals
312cal39gprotein12gcarbs12gfat
Snack10:00 AM
Trubar1 bar216 cal
Meal Totals
216cal12gprotein24gcarbs8gfat
Post workout1:00 PM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
170cal25gprotein13gcarbs2gfat2gfibre
Lunch3:00 PM
93/7 - Lean Ground Turkey (Cooked)6 oz312 cal
Trader Joe’S - (Microwavable) Jasmine Rice100 grams (frozen)124 cal
Egg (White Only, Cooked)3 large42 cal
Meal Totals
476cal55gprotein28gcarbs16gfat
Dinner6:00 PM
Salmon (Cooked)5 oz250 cal
Brown Rice, Cooked120 g133 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
514cal45gprotein34gcarbs22gfat7gfibre
Snack10:00 PM
Organic Skyr Yogurt150 grams164 cal
Pistachio Nuts30 g179 cal
Chia Seeds (Gm)10 grams51 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
515cal50gprotein18gcarbs27gfat1gfibre
Stoic Physique

Tuesday Meal Plan

Amnay Labou
Daily Totals
2136cal215gprotein121gcarbs88gfat8gfibre
Breakfast7:30 AM
Egg (White Only, Cooked)2 large28 cal
Organic Skyr Yogurt150 grams164 cal
Naked - Whey2 scoop150 cal
Oatly - Oat Milk75 ml38 cal
Brewed Coffee1 cup2 cal
Meal Totals
389cal52gprotein16gcarbs13gfat
Snack12:00 PM
Trubar1 bar216 cal
Meal Totals
216cal12gprotein24gcarbs8gfat
Lunch3:00 PM
93/7 - Lean Ground Turkey (Cooked)6 oz312 cal
Trader Joe’S - (Microwavable) Jasmine Rice100 grams (frozen)124 cal
Egg (White Only, Cooked)3 large42 cal
Meal Totals
476cal55gprotein28gcarbs16gfat
Dinner6:00 PM
Salmon (Cooked)5 oz250 cal
Brown Rice, Cooked120 g133 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
514cal45gprotein34gcarbs22gfat7gfibre
Snack10:00 PM
Organic Skyr Yogurt150 grams164 cal
Pistachio Nuts35 g210 cal
Chia Seeds (Gm)10 grams51 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
541cal51gprotein19gcarbs29gfat1gfibre
Stoic Physique

Wednesday Meal Plan

Amnay Labou
Daily Totals
2202cal228gprotein138gcarbs82gfat11gfibre
Breakfast7:30 AM
Egg (White Only, Cooked)2 large28 cal
Organic Skyr Yogurt150 grams164 cal
Naked - Whey1 scoop75 cal
Oatly - Oat Milk75 ml38 cal
Brewed Coffee1 cup2 cal
Meal Totals
312cal39gprotein12gcarbs12gfat
Snack10:00 AM
Trubar1 bar216 cal
Meal Totals
216cal12gprotein24gcarbs8gfat
Post workout1:00 PM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
170cal25gprotein13gcarbs2gfat2gfibre
Lunch3:00 PM
93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
Trader Joe’S - (Microwavable) Jasmine Rice100 grams (frozen)124 cal
Egg (White Only, Cooked)3 large42 cal
Meal Totals
421cal48gprotein28gcarbs13gfat
Dinner6:00 PM
Grilled Chicken (Oz)6 oz246 cal
Brown Rice, Cooked150 g166 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
547cal53gprotein41gcarbs19gfat8gfibre
Snack10:00 PM
Organic Skyr Yogurt150 grams164 cal
Pistachio Nuts30 g179 cal
Chia Seeds (Gm)15 grams77 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
536cal51gprotein20gcarbs28gfat1gfibre
Stoic Physique

Thursday Meal Plan

Amnay Labou
Daily Totals
2202cal228gprotein138gcarbs82gfat11gfibre
Breakfast7:30 AM
Egg (White Only, Cooked)2 large28 cal
Organic Skyr Yogurt150 grams164 cal
Naked - Whey1 scoop75 cal
Oatly - Oat Milk75 ml38 cal
Brewed Coffee1 cup2 cal
Meal Totals
312cal39gprotein12gcarbs12gfat
Snack10:00 AM
Trubar1 bar216 cal
Meal Totals
216cal12gprotein24gcarbs8gfat
Post workout1:00 PM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
170cal25gprotein13gcarbs2gfat2gfibre
Lunch3:00 PM
93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
Trader Joe’S - (Microwavable) Jasmine Rice100 grams (frozen)124 cal
Egg (White Only, Cooked)3 large42 cal
Meal Totals
421cal48gprotein28gcarbs13gfat
Dinner6:00 PM
Grilled Chicken (Oz)6 oz246 cal
Brown Rice, Cooked150 g166 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
547cal53gprotein41gcarbs19gfat8gfibre
Snack10:00 PM
Organic Skyr Yogurt150 grams164 cal
Pistachio Nuts30 g179 cal
Chia Seeds (Gm)15 grams77 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
536cal51gprotein20gcarbs28gfat1gfibre
Stoic Physique

Friday Meal Plan

Amnay Labou
Daily Totals
2163cal218gprotein136gcarbs83gfat9gfibre
Breakfast7:30 AM
Egg (White Only, Cooked)2 large28 cal
Organic Skyr Yogurt150 grams164 cal
Naked - Whey2 scoop150 cal
Oatly - Oat Milk75 ml38 cal
Brewed Coffee1 cup2 cal
Meal Totals
389cal52gprotein16gcarbs13gfat
Snack12:00 PM
Trubar1 bar216 cal
Meal Totals
216cal12gprotein24gcarbs8gfat
Lunch3:00 PM
93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
Trader Joe’S - (Microwavable) Jasmine Rice100 grams (frozen)124 cal
Egg (White Only, Cooked)3 large42 cal
Meal Totals
421cal48gprotein28gcarbs13gfat
Dinner6:00 PM
Grilled Chicken (Oz)6 oz246 cal
Brown Rice, Cooked180 g200 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
579cal54gprotein48gcarbs19gfat8gfibre
Snack10:00 PM
Organic Skyr Yogurt150 grams164 cal
Pistachio Nuts35 g210 cal
Chia Seeds (Gm)12 grams61 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
558cal52gprotein20gcarbs30gfat1gfibre
Stoic Physique

Saturday Meal Plan

Amnay Labou
Daily Totals
2009cal206gprotein105gcarbs85gfat19gfibre
Breakfast9:30 AM
Egg (White Only, Cooked)2 large28 cal
Organic Skyr Yogurt120 grams132 cal
Naked - Whey1.5 scoop113 cal
Oatly - Oat Milk75 ml38 cal
Brewed Coffee1 cup2 cal
Meal Totals
310cal42gprotein13gcarbs10gfat
Lunch12:00 PM
93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
Brown Rice, Cooked100 g111 cal
Egg (White Only, Cooked)3 large42 cal
Meal Totals
410cal48gprotein23gcarbs14gfat2gfibre
Snack3:00 PM
Iq Bar1 bar201 cal
Pistachio Nuts10 g59 cal
Meal Totals
266cal14gprotein12gcarbs18gfat8gfibre
Dinner6:00 PM
Grilled Chicken (Oz)6 oz246 cal
Brown Rice, Cooked150 g166 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
547cal53gprotein41gcarbs19gfat8gfibre
Snack10:00 PM
Organic Skyr Yogurt150 grams164 cal
Pistachio Nuts25 g149 cal
Chia Seeds (Gm)8 grams41 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
476cal49gprotein16gcarbs24gfat1gfibre
Stoic Physique

Sunday Meal Plan

Amnay Labou
Daily Totals
2009cal206gprotein105gcarbs85gfat19gfibre
Breakfast9:30 AM
Egg (White Only, Cooked)2 large28 cal
Organic Skyr Yogurt120 grams132 cal
Naked - Whey1.5 scoop113 cal
Oatly - Oat Milk75 ml38 cal
Brewed Coffee1 cup2 cal
Meal Totals
310cal42gprotein13gcarbs10gfat
Lunch12:00 PM
93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
Brown Rice, Cooked100 g111 cal
Egg (White Only, Cooked)3 large42 cal
Meal Totals
410cal48gprotein23gcarbs14gfat2gfibre
Snack3:00 PM
Iq Bar1 bar201 cal
Pistachio Nuts10 g59 cal
Meal Totals
266cal14gprotein12gcarbs18gfat8gfibre
Dinner6:00 PM
Grilled Chicken (Oz)6 oz246 cal
Brown Rice, Cooked150 g166 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
547cal53gprotein41gcarbs19gfat8gfibre
Snack10:00 PM
Organic Skyr Yogurt150 grams164 cal
Pistachio Nuts25 g149 cal
Chia Seeds (Gm)8 grams41 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
476cal49gprotein16gcarbs24gfat1gfibre
Stoic Physique

Additional Options

Amnay Labou
ADDITIONAL LUNCH/DINNER
Trader Joes - Organic Caesar Salad Kit0.5 bag305 cal
Grilled Chicken (Oz)6 oz246 cal
Meal Totals
555cal55gprotein14gcarbs31gfat3gfibre
ADDITIONAL LUNCH 2
Whole Foods - Lemon Rosemary Chicken (Prepared Foods)6 oz212 cal
Whole Foods - Organic Brown Rice1 cup210 cal
Meal Totals
422cal49gprotein43gcarbs6gfat
ADDITIONAL DINNER
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Trader Joe'S Organic Brown Rice & Quinoa Fusilli Pasta (Cooked)150 grams (cooked)250 cal
Tomato Pasta Sauce (Red)150 grams68 cal
Meal Totals
596cal50gprotein63gcarbs16gfat5gfibre
ADDITIONAL LUNCH/DINNER 2
Trader Joe - Pulled Chicken Salsa Verde8 oz175 cal
Trader Joes - Almond Flour Tortilla2 tortilla191 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
411cal39gprotein30gcarbs15gfat4gfibre
ADDITIONAL LUNCH/DINNER 3
Trader Joes - Bbq Teriyaki Chicken (full package)0.5 Container498 cal
Meal Totals
498cal62gprotein22gcarbs18gfat
ADDITIONAL SNACK
Trubar1 bar216 cal
Meal Totals
216cal12gprotein24gcarbs8gfat
ADDITIONAL SNACK 2
RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
ADDITIONAL LUNCH/DINNER 4 Recipe
93/7 Ground Beef (Raw)16 oz656 cal
Brown Rice, Dry70 g251 cal
Lentils40 g49 cal
Vegetable Broth - 365200 ml3 cal
Onion1 medium (~110 g)47 cal
Meal Totals
1006cal102gprotein73gcarbs34gfat7gfibre
Stoic Physique

Shopping List

Everything for the week · Amnay Labou
Food ItemAmount
93/7 - Lean Ground Turkey (Cooked)37 oz
Avocado (Single)3.5 medium (~150 g edible)
Brewed Coffee7 cup
Brown Rice, Cooked1220 g
Chia Seeds (Gm)78 grams
Egg (White Only, Cooked)35 large
Fresh/Frozen Mixed Berries300 grams
Grilled Chicken (Oz)30 oz
Iq Bar2 bar
Naked - Whey10 scoop
Oatly - Oat Milk525 ml
Organic Skyr Yogurt2040 grams
Pistachio Nuts230 g
Salmon (Cooked)10 oz
Trader Joe’S - (Microwavable) Jasmine Rice500 grams (frozen)
Trubar5 bar
Whey Protein Powder10 scoop
Stoic Physique

Options Shopping List

Extra meal options · Amnay Labou
Food ItemAmount
93/7 Ground Beef (Raw)16 oz
93/7 Lean Ground Beef (Cooked)6 oz
Brown Rice, Dry70 g
Grilled Chicken (Oz)6 oz
Lentils40 g
Mixed Vegetables (Your Choice)100 grams
Onion1 medium (~110 g)
RX Bar1 Bar
Tomato Pasta Sauce (Red)150 grams
Trader Joe - Pulled Chicken Salsa Verde8 oz
Trader Joe'S Organic Brown Rice & Quinoa Fusilli Pasta (Cooked)150 grams (cooked)
Trader Joes - Almond Flour Tortilla2 tortilla
Trader Joes - Bbq Teriyaki Chicken (full package)0.5 Container
Trader Joes - Organic Caesar Salad Kit0.5 bag
Trubar1 bar
Vegetable Broth - 365200 ml
Whole Foods - Lemon Rosemary Chicken (Prepared Foods)6 oz
Whole Foods - Organic Brown Rice1 cup