Stoic Physique

Daily Targets

Weekly Overview · Wayne Yeh
Monday
1543cal117gprotein109gcarbs71gfat52gfibre
Tuesday
1543cal117gprotein109gcarbs71gfat52gfibre
Wednesday
1543cal117gprotein109gcarbs71gfat52gfibre
Thursday
1543cal117gprotein109gcarbs71gfat52gfibre
Friday
2143cal131gprotein236gcarbs75gfat78gfibre
Saturday
1526cal117gprotein107gcarbs70gfat52gfibre
Sunday
1526cal117gprotein107gcarbs70gfat52gfibre
Stoic Physique

Monday Meal Plan

Wayne Yeh
Daily Totals
1543cal117gprotein109gcarbs71gfat52gfibre
Preworkout
Banana, Single1 medium (~118 g)116 cal
Creatine10 grams0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
Egg (Large)3 egg226 cal
Egg Whites150 grams72 cal
Dave's Killer Bread - Thin Sliced1 slice69 cal
Meal Totals
365cal38gprotein15gcarbs17gfat3gfibre
Lunch12:00 PMBBQ Tofu Salad
BBQ Sauce15 grams30 cal
Corn (canned)30 grams24 cal
Romaine/Cos Lettuce200 g42 cal
Tomato (Gm)50 g10 cal
Cucumber50 g9 cal
Red Onion (gm)15 grams6 cal
Fresh Cilantro0.25 cup1 cal
Extra Firm Tofu (grams)250 grams262 cal
Meal Totals
391cal31gprotein33gcarbs15gfat4gfibre
Dinner5:00 PMTofu Stir Fry
Broccoli (gm)50 g21 cal
Sesame Oil (Tsp)3 tsp135 cal
Bell Pepper50 g16 cal
Extra Firm Tofu (grams)250 grams262 cal
Meal Totals
437cal29gprotein15gcarbs29gfat37gfibre
Snack8:00 PMNinja Creami (Non Dairy)
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Silk Almond Milk Yogurt - Vanilla65 grams86 cal
Garden Of Life - Sport Organic Plant-Based Protein1 scoop94 cal
Dates (Single)1 date22 cal
Cinnamon1 grams3 cal
Meal Totals
238cal18gprotein19gcarbs10gfat5gfibre
Stoic Physique

Tuesday Meal Plan

Wayne Yeh
Daily Totals
1543cal117gprotein109gcarbs71gfat52gfibre
Preworkout
Banana, Single1 medium (~118 g)116 cal
Creatine10 grams0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
Egg (Large)3 egg226 cal
Egg Whites150 grams72 cal
Dave's Killer Bread - Thin Sliced1 slice69 cal
Meal Totals
365cal38gprotein15gcarbs17gfat3gfibre
Lunch12:00 PMBBQ Tofu Salad
BBQ Sauce15 grams30 cal
Corn (canned)30 grams24 cal
Romaine/Cos Lettuce200 g42 cal
Tomato (Gm)50 g10 cal
Cucumber50 g9 cal
Red Onion (gm)15 grams6 cal
Fresh Cilantro0.25 cup1 cal
Extra Firm Tofu (grams)250 grams262 cal
Meal Totals
391cal31gprotein33gcarbs15gfat4gfibre
Dinner5:00 PMTofu Stir Fry
Broccoli (gm)50 g21 cal
Sesame Oil (Tsp)3 tsp135 cal
Bell Pepper50 g16 cal
Extra Firm Tofu (grams)250 grams262 cal
Meal Totals
437cal29gprotein15gcarbs29gfat37gfibre
Snack8:00 PMNinja Creami (Non Dairy)
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Silk Almond Milk Yogurt - Vanilla65 grams86 cal
Garden Of Life - Sport Organic Plant-Based Protein1 scoop94 cal
Dates (Single)1 date22 cal
Cinnamon1 grams3 cal
Meal Totals
238cal18gprotein19gcarbs10gfat5gfibre
Stoic Physique

Wednesday Meal Plan

Wayne Yeh
Daily Totals
1543cal117gprotein109gcarbs71gfat52gfibre
Preworkout
Banana, Single1 medium (~118 g)116 cal
Creatine10 grams0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
Egg (Large)3 egg226 cal
Egg Whites150 grams72 cal
Dave's Killer Bread - Thin Sliced1 slice69 cal
Meal Totals
365cal38gprotein15gcarbs17gfat3gfibre
Lunch12:00 PMBBQ Tofu Salad
BBQ Sauce15 grams30 cal
Corn (canned)30 grams24 cal
Romaine/Cos Lettuce200 g42 cal
Tomato (Gm)50 g10 cal
Cucumber50 g9 cal
Red Onion (gm)15 grams6 cal
Fresh Cilantro0.25 cup1 cal
Extra Firm Tofu (grams)250 grams262 cal
Meal Totals
391cal31gprotein33gcarbs15gfat4gfibre
Dinner5:00 PMTofu Stir Fry
Broccoli (gm)50 g21 cal
Sesame Oil (Tsp)3 tsp135 cal
Bell Pepper50 g16 cal
Extra Firm Tofu (grams)250 grams262 cal
Meal Totals
437cal29gprotein15gcarbs29gfat37gfibre
Snack8:00 PMNinja Creami (Non Dairy)
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Silk Almond Milk Yogurt - Vanilla65 grams86 cal
Garden Of Life - Sport Organic Plant-Based Protein1 scoop94 cal
Dates (Single)1 date22 cal
Cinnamon1 grams3 cal
Meal Totals
238cal18gprotein19gcarbs10gfat5gfibre
Stoic Physique

Thursday Meal Plan

Wayne Yeh
Daily Totals
1543cal117gprotein109gcarbs71gfat52gfibre
Preworkout
Banana, Single1 medium (~118 g)116 cal
Creatine10 grams0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
Egg (Large)3 egg226 cal
Egg Whites150 grams72 cal
Dave's Killer Bread - Thin Sliced1 slice69 cal
Meal Totals
365cal38gprotein15gcarbs17gfat3gfibre
Lunch12:00 PMBBQ Tofu Salad
BBQ Sauce15 grams30 cal
Corn (canned)30 grams24 cal
Romaine/Cos Lettuce200 g42 cal
Tomato (Gm)50 g10 cal
Cucumber50 g9 cal
Red Onion (gm)15 grams6 cal
Fresh Cilantro0.25 cup1 cal
Extra Firm Tofu (grams)250 grams262 cal
Meal Totals
391cal31gprotein33gcarbs15gfat4gfibre
Dinner5:00 PMTofu Stir Fry
Broccoli (gm)50 g21 cal
Sesame Oil (Tsp)3 tsp135 cal
Bell Pepper50 g16 cal
Extra Firm Tofu (grams)250 grams262 cal
Meal Totals
437cal29gprotein15gcarbs29gfat37gfibre
Snack8:00 PMNinja Creami (Non Dairy)
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Silk Almond Milk Yogurt - Vanilla65 grams86 cal
Garden Of Life - Sport Organic Plant-Based Protein1 scoop94 cal
Dates (Single)1 date22 cal
Cinnamon1 grams3 cal
Meal Totals
238cal18gprotein19gcarbs10gfat5gfibre
Stoic Physique

Friday Meal Plan

Wayne Yeh
Daily Totals
2143cal131gprotein236gcarbs75gfat78gfibre
Preworkout
Banana, Single1 medium (~118 g)116 cal
Creatine10 grams0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
Egg (Large)3 egg226 cal
Egg Whites150 grams72 cal
Dave's Killer Bread - Thin Sliced3 slice207 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
619cal46gprotein66gcarbs19gfat12gfibre
Lunch12:00 PMBBQ Tofu Salad
BBQ Sauce30 grams60 cal
Corn (canned)60 grams46 cal
Romaine/Cos Lettuce200 g42 cal
Tomato (Gm)50 g10 cal
Cucumber50 g9 cal
Red Onion (gm)15 grams6 cal
Fresh Cilantro0.25 cup1 cal
Extra Firm Tofu (grams)250 grams262 cal
Meal Totals
439cal32gprotein44gcarbs15gfat5gfibre
Dinner5:00 PMTofu Stir Fry
Broccoli (gm)50 g21 cal
Sesame Oil (Tsp)3 tsp135 cal
Bell Pepper50 g16 cal
Extra Firm Tofu (grams)250 grams262 cal
Sweet Potato (cooked)(Gm)250 g218 cal
Meal Totals
657cal33gprotein66gcarbs29gfat45gfibre
Snack8:00 PMNinja Creami (Non Dairy)
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Silk Almond Milk Yogurt - Vanilla90 grams119 cal
Garden Of Life - Sport Organic Plant-Based Protein1 scoop94 cal
Dates (Single)3 date67 cal
Cinnamon1 grams3 cal
Meal Totals
316cal19gprotein33gcarbs12gfat13gfibre
Stoic Physique

Saturday Meal Plan

Wayne Yeh
Daily Totals
1526cal117gprotein107gcarbs70gfat52gfibre
Preworkout
Banana, Single1 medium (~118 g)116 cal
Creatine10 grams0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
Egg (Large)3 egg226 cal
Egg Whites150 grams72 cal
Dave's Killer Bread - Thin Sliced1 slice69 cal
Meal Totals
365cal38gprotein15gcarbs17gfat3gfibre
Lunch12:00 PMBBQ Tofu Salad
BBQ Sauce15 grams30 cal
Corn (canned)20 grams15 cal
Romaine/Cos Lettuce200 g42 cal
Tomato (Gm)50 g10 cal
Cucumber50 g9 cal
Red Onion (gm)15 grams6 cal
Fresh Cilantro0.25 cup1 cal
Extra Firm Tofu (grams)250 grams262 cal
Meal Totals
374cal31gprotein31gcarbs14gfat4gfibre
Dinner5:00 PMTofu Stir Fry
Broccoli (gm)50 g21 cal
Sesame Oil (Tsp)3 tsp135 cal
Bell Pepper50 g16 cal
Extra Firm Tofu (grams)250 grams262 cal
Meal Totals
437cal29gprotein15gcarbs29gfat37gfibre
Snack8:00 PMNinja Creami (Non Dairy)
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Silk Almond Milk Yogurt - Vanilla60 grams80 cal
Garden Of Life - Sport Organic Plant-Based Protein1 scoop94 cal
Dates (Single)1 date22 cal
Cinnamon1 grams3 cal
Meal Totals
238cal18gprotein19gcarbs10gfat5gfibre
Stoic Physique

Sunday Meal Plan

Wayne Yeh
Daily Totals
1526cal117gprotein107gcarbs70gfat52gfibre
Preworkout
Banana, Single1 medium (~118 g)116 cal
Creatine10 grams0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
Egg (Large)3 egg226 cal
Egg Whites150 grams72 cal
Dave's Killer Bread - Thin Sliced1 slice69 cal
Meal Totals
365cal38gprotein15gcarbs17gfat3gfibre
Lunch12:00 PMBBQ Tofu Salad
BBQ Sauce15 grams30 cal
Corn (canned)20 grams15 cal
Romaine/Cos Lettuce200 g42 cal
Tomato (Gm)50 g10 cal
Cucumber50 g9 cal
Red Onion (gm)15 grams6 cal
Fresh Cilantro0.25 cup1 cal
Extra Firm Tofu (grams)250 grams262 cal
Meal Totals
374cal31gprotein31gcarbs14gfat4gfibre
Dinner5:00 PMTofu Stir Fry
Broccoli (gm)50 g21 cal
Sesame Oil (Tsp)3 tsp135 cal
Bell Pepper50 g16 cal
Extra Firm Tofu (grams)250 grams262 cal
Meal Totals
437cal29gprotein15gcarbs29gfat37gfibre
Snack8:00 PMNinja Creami (Non Dairy)
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Silk Almond Milk Yogurt - Vanilla60 grams80 cal
Garden Of Life - Sport Organic Plant-Based Protein1 scoop94 cal
Dates (Single)1 date22 cal
Cinnamon1 grams3 cal
Meal Totals
238cal18gprotein19gcarbs10gfat5gfibre
Stoic Physique

Additional Options

Wayne Yeh
Breakfast Option #1
Whey Protein Powder1.5 scoop183 cal
Almond Milk, Unsweetened (FLOZ)10 fl oz43 cal
Banana, Single0.5 medium (~118 g)59 cal
Almond Butter (gm)12 grams78 cal
Fresh/Frozen Mixed Berries1 grams0 cal
Meal Totals
369cal41gprotein22gcarbs13gfat5gfibre
Breakfast Option #2
Oikos - Triple 0 - Any Flavor10 grams6 cal
Granola150 grams710 cal
Fresh/Frozen Mixed Berries0.5 grams0 cal
Almond Butter (gm)12 grams78 cal
Meal Totals
792cal19gprotein98gcarbs36gfat2gfibre
Lunch Option #1Tempeh & - Side Salad
Tempeh (cooked)125 grams239 cal
Romaine/Cos Lettuce150 g31 cal
Cherry Tomatoes70 grams26 cal
Cucumber100 g18 cal
Red Onion (gm)50 grams19 cal
Red Wine Vinegar2 tsp4 cal
Olive Oil6 g54 cal
Meal Totals
389cal31gprotein37gcarbs13gfat4gfibre
Lunch Option #2Vegetarian Quinoa Bowl
Quinoa (Cooked)(Grams)80 grams94 cal
Black Beans (Canned)30 grams25 cal
Mixed Vegetables (Your Choice)30 grams12 cal
Tomato0.5 medium (~123 g)14 cal
Egg (White Only, Cooked)3 large42 cal
Egg (Large)2 egg150 cal
Olive Oil5 g45 cal
Dry Spices (Your Choice)1 serving0 cal
Meal Totals
377cal29gprotein27gcarbs17gfat8gfibre
Dinner Option #1Tofu Pasta Marinara
Rotini Chickpea Pasta By Banza (Cooked)3 oz152 cal
Extra Firm Tofu6 oz177 cal
Nutritional Yeast15 grams42 cal
Tomato Pasta Sauce (Red)100 grams46 cal
Baby Spinach15 grams5 cal
Olive Oil10 g90 cal
Garlic Powder0.5 tsp6 cal
Italian Seasoning0.5 tsp2 cal
Salt & Pepper1 To Taste Serving0 cal
Meal Totals
522cal35gprotein46gcarbs22gfat13gfibre
Dinner Option #2Tofu Power Bowl
Olive Oil7 g63 cal
White Wine Vinegar2 Tbsp0 cal
Sesame Seeds8 g54 cal
Poppy Seed4 grams21 cal
Spinach (Gm)120 g36 cal
Strawberries150 g55 cal
Extra Firm Tofu8 oz236 cal
Chickpeas (Canned)(Drained)40 g57 cal
Meal Totals
528cal34gprotein35gcarbs28gfat9gfibre
Dinner Option #3
Tempeh (cooked)140 grams268 cal
Brown Rice, Cooked60 g67 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Olive Oil15 g135 cal
Meal Totals
515cal34gprotein43gcarbs23gfat6gfibre
Dinner Option #4
Tempeh (cooked)140 grams268 cal
Sweet Potato (cooked)(Gm)80 g70 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Olive Oil15 g135 cal
Meal Totals
527cal34gprotein46gcarbs23gfat7gfibre
Stoic Physique

Shopping List

Everything for the week · Wayne Yeh
Food ItemAmount
Almond Milk, Unsweetened (FLOZ)56 fl oz
Banana, Single8 medium (~118 g)
BBQ Sauce120 grams
Bell Pepper350 g
Broccoli (gm)350 g
Cinnamon7 grams
Corn (canned)220 grams
Creatine70 grams
Cucumber350 g
Dates (Single)9 date
Dave's Killer Bread - Thin Sliced9 slice
Egg (Large)21 egg
Egg Whites1050 grams
Extra Firm Tofu (grams)3500 grams
Fresh Cilantro1.8 cup
Garden Of Life - Sport Organic Plant-Based Protein7 scoop
Red Onion (gm)105 grams
Romaine/Cos Lettuce1400 g
Sesame Oil (Tsp)21 tsp
Silk Almond Milk Yogurt - Vanilla470 grams
Sweet Potato (cooked)(Gm)250 g
Tomato (Gm)350 g
Stoic Physique

Options Shopping List

Extra meal options · Wayne Yeh
Food ItemAmount
Almond Butter (gm)24 grams
Almond Milk, Unsweetened (FLOZ)10 fl oz
Baby Spinach15 grams
Banana, Single0.5 medium (~118 g)
Black Beans (Canned)30 grams
Brown Rice, Cooked60 g
Cherry Tomatoes70 grams
Chickpeas (Canned)(Drained)40 g
Cucumber100 g
Dry Spices (Your Choice)1 serving
Egg (Large)2 egg
Egg (White Only, Cooked)3 large
Extra Firm Tofu14 oz
Fresh/Frozen Mixed Berries1.5 grams
Garlic Powder0.5 tsp
Granola150 grams
Italian Seasoning0.5 tsp
Mixed Vegetables (Your Choice)270 grams
Nutritional Yeast15 grams
Oikos - Triple 0 - Any Flavor10 grams
Olive Oil58 g
Poppy Seed4 grams
Quinoa (Cooked)(Grams)80 grams
Red Onion (gm)50 grams
Red Wine Vinegar2 tsp
Romaine/Cos Lettuce150 g
Rotini Chickpea Pasta By Banza (Cooked)3 oz
Salt & Pepper1 To Taste Serving
Sesame Seeds8 g
Spinach (Gm)120 g
Strawberries150 g
Sweet Potato (cooked)(Gm)80 g
Tempeh (cooked)405 grams
Tomato0.5 medium (~123 g)
Tomato Pasta Sauce (Red)100 grams
Whey Protein Powder1.5 scoop
White Wine Vinegar2 Tbsp
Stoic Physique

Recipe Details

How to make them · Wayne Yeh
BBQ Tofu Salad

MAKES ~3 SERVINGS - Cube your tofu and toss in the oven or air fryer on 400°F (205°C) for 5 minutes to cook a bit.

While the tofu is cooking, place your hemp ranch ingredients in a blender and blend until smooth, set aside.

In a large mixing bowl, add in your lettuce and 3-4 tbsp of the hemp ranch dressing and toss until coated.

Transfer to a serving bowl and top with the rest of your veggies.

Once your tofu is done toss in BBQ sauce and add to the salad. Enjoy!

Tofu Stir Fry

DIRECTIONS:

mix all ingredients into a skillet and saute until almost tender.

Ninja Creami (Non Dairy)

Instructions: Blend everything until completely smooth with no chunks, pour into Ninja Creami container and freeze flat for 12–24 hours, spin on Lite Ice Cream mode, then re-spin 1–2 times, if crumbly add 1–2 tbsp almond milk and re-spin again until creamy.

Flavor Variations: Chocolate version = add 1 tbsp cocoa powder and optional sweetener, Peanut butter version = add 10g, Berry version = add 100g frozen berries blended in, Cinnamon roll version = add extra cinnamon and a drop of maple extract.

Notes: Blend dates fully to avoid gritty texture, do not skip re-spin, use small amount of liquid when fixing texture, avoid adding too much liquid or it will turn soupy.

Tempeh & - 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.

Vegetarian Quinoa Bowl

Step 1: Heat olive oil in a nonstick skillet over medium heat.

Step 2: Add your choice of light greens and tomatoes; sauté for 1–2 minutes until softened.

Step 3: Add black beans and quinoa; stir to heat through and season with cumin, paprika, salt, and pepper.

Step 4: Push mixture to one side of the pan and add eggs; scramble until cooked through.

Step 5: Mix everything together, adjust seasoning if needed, and serve warm.

Tofu Pasta Marinara

Seasonings: Italian Seasoning (0.5 tsp), Salt & Pepper (1 To Taste Serving), Garlic Powder (0.5 tsp).

Tofu Power Bowl

1. In a small bowl, whisk together oil, vinegar, sesame seeds, chickpeas and poppy seeds.

2. In a medium bowl, toss spinach and strawberries with dressing.

3. Add cooked tofu to salad.

4. Refrigerate 10 to 15 minutes before serving.