Stoic Physique

Daily Targets

Weekly Overview · Brian Johnson
Monday
2564cal209gprotein261gcarbs76gfat36gfibre
Tuesday
2564cal209gprotein261gcarbs76gfat36gfibre
Wednesday
2471cal208gprotein241gcarbs75gfat33gfibre
Thursday
2564cal209gprotein261gcarbs76gfat36gfibre
Friday
2564cal209gprotein261gcarbs76gfat36gfibre
Saturday
2565cal232gprotein263gcarbs65gfat41gfibre
Sunday
3005cal237gprotein341gcarbs77gfat48gfibre
Stoic Physique

Monday Meal Plan

Brian Johnson
Daily Totals
2564cal209gprotein261gcarbs76gfat36gfibre
Breakfast9:00 AM
Design For Health - Bone Broth Protein2 scoop218 cal
Dates30 g94 cal
Banana, Single1 medium (~118 g)116 cal
Almond Butter (gm)8 grams53 cal
Coconut Flakes - Sweetened5 grams27 cal
Cocoa Powder10 grams42 cal
Coconut Water - Trader Joes240 ml44 cal
Turkey Bacon2 slice96 cal
Meal Totals
690cal54gprotein78gcarbs18gfat13gfibre
Snack11:00 AM
Apple (Whole)1 medium (~182 g)105 cal
Beef Jerky30 grams78 cal
Meal Totals
181cal11gprotein32gcarbs1gfat4gfibre
Lunch12:00 PM
Trader Joes - Organic Caesar Salad Kit0.5 bag305 cal
Grilled Chicken (Oz)6 oz246 cal
Trader Joes Jasmine Rice80 grams113 cal
Meal Totals
667cal57gprotein40gcarbs31gfat3gfibre
Snack3:00 PM
Probar - Protein Bar1 bar275 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
307cal20gprotein41gcarbs7gfat4gfibre
Dinner6:00 PM
Sweet Potato (Gm)(Uncooked)240 grams225 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Pork Tenderloin (Cooked)8 oz322 cal
Trader Joes - Dark Chocolate Peanut Butter Cups2 piece128 cal
Meal Totals
719cal67gprotein70gcarbs19gfat12gfibre
Stoic Physique

Tuesday Meal Plan

Brian Johnson
Daily Totals
2564cal209gprotein261gcarbs76gfat36gfibre
Breakfast9:00 AM
Design For Health - Bone Broth Protein2 scoop218 cal
Dates30 g94 cal
Banana, Single1 medium (~118 g)116 cal
Almond Butter (gm)8 grams53 cal
Coconut Flakes - Sweetened5 grams27 cal
Cocoa Powder10 grams42 cal
Coconut Water - Trader Joes240 ml44 cal
Turkey Bacon2 slice96 cal
Meal Totals
690cal54gprotein78gcarbs18gfat13gfibre
Snack11:00 AM
Apple (Whole)1 medium (~182 g)105 cal
Beef Jerky30 grams78 cal
Meal Totals
181cal11gprotein32gcarbs1gfat4gfibre
Lunch12:00 PM
Trader Joes - Organic Caesar Salad Kit0.5 bag305 cal
Grilled Chicken (Oz)6 oz246 cal
Trader Joes Jasmine Rice80 grams113 cal
Meal Totals
667cal57gprotein40gcarbs31gfat3gfibre
Snack3:00 PM
Probar - Protein Bar1 bar275 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
307cal20gprotein41gcarbs7gfat4gfibre
Dinner6:00 PM
Sweet Potato (Gm)(Uncooked)240 grams225 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Pork Tenderloin (Cooked)8 oz322 cal
Trader Joes - Dark Chocolate Peanut Butter Cups2 piece128 cal
Meal Totals
719cal67gprotein70gcarbs19gfat12gfibre
Stoic Physique

Wednesday Meal Plan

Brian Johnson
Daily Totals
2471cal208gprotein241gcarbs75gfat33gfibre
Breakfast9:00 AM
Design For Health - Bone Broth Protein2 scoop218 cal
Dates25 g79 cal
Banana, Single1 medium (~118 g)116 cal
Almond Butter (gm)8 grams53 cal
Coconut Flakes - Sweetened5 grams27 cal
Cocoa Powder10 grams42 cal
Coconut Water - Trader Joes240 ml44 cal
Turkey Bacon2 slice96 cal
Meal Totals
674cal54gprotein74gcarbs18gfat13gfibre
Snack11:00 AM
Apple (Whole)1 medium (~182 g)105 cal
Beef Jerky30 grams78 cal
Meal Totals
181cal11gprotein32gcarbs1gfat4gfibre
Lunch12:00 PM
Trader Joes - Organic Caesar Salad Kit0.5 bag305 cal
Grilled Chicken (Oz)6 oz246 cal
Trader Joes Jasmine Rice80 grams113 cal
Meal Totals
667cal57gprotein40gcarbs31gfat3gfibre
Snack3:00 PM
Probar - Protein Bar1 bar275 cal
Meal Totals
275cal20gprotein33gcarbs7gfat2gfibre
Dinner6:00 PM
Sweet Potato (Gm)(Uncooked)200 grams188 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Pork Tenderloin (Cooked)8 oz322 cal
Trader Joes - Dark Chocolate Peanut Butter Cups2 piece128 cal
Meal Totals
674cal66gprotein62gcarbs18gfat11gfibre
Stoic Physique

Thursday Meal Plan

Brian Johnson
Daily Totals
2564cal209gprotein261gcarbs76gfat36gfibre
Breakfast9:00 AM
Design For Health - Bone Broth Protein2 scoop218 cal
Dates30 g94 cal
Banana, Single1 medium (~118 g)116 cal
Almond Butter (gm)8 grams53 cal
Coconut Flakes - Sweetened5 grams27 cal
Cocoa Powder10 grams42 cal
Coconut Water - Trader Joes240 ml44 cal
Turkey Bacon2 slice96 cal
Meal Totals
690cal54gprotein78gcarbs18gfat13gfibre
Snack11:00 AM
Apple (Whole)1 medium (~182 g)105 cal
Beef Jerky30 grams78 cal
Meal Totals
181cal11gprotein32gcarbs1gfat4gfibre
Lunch12:00 PM
Trader Joes - Organic Caesar Salad Kit0.5 bag305 cal
Grilled Chicken (Oz)6 oz246 cal
Trader Joes Jasmine Rice80 grams113 cal
Meal Totals
667cal57gprotein40gcarbs31gfat3gfibre
Snack3:00 PM
Probar - Protein Bar1 bar275 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
307cal20gprotein41gcarbs7gfat4gfibre
Dinner6:00 PM
Sweet Potato (Gm)(Uncooked)240 grams225 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Pork Tenderloin (Cooked)8 oz322 cal
Trader Joes - Dark Chocolate Peanut Butter Cups2 piece128 cal
Meal Totals
719cal67gprotein70gcarbs19gfat12gfibre
Stoic Physique

Friday Meal Plan

Brian Johnson
Daily Totals
2564cal209gprotein261gcarbs76gfat36gfibre
Breakfast9:00 AM
Design For Health - Bone Broth Protein2 scoop218 cal
Dates30 g94 cal
Banana, Single1 medium (~118 g)116 cal
Almond Butter (gm)8 grams53 cal
Coconut Flakes - Sweetened5 grams27 cal
Cocoa Powder10 grams42 cal
Coconut Water - Trader Joes240 ml44 cal
Turkey Bacon2 slice96 cal
Meal Totals
690cal54gprotein78gcarbs18gfat13gfibre
Snack11:00 AM
Apple (Whole)1 medium (~182 g)105 cal
Beef Jerky30 grams78 cal
Meal Totals
181cal11gprotein32gcarbs1gfat4gfibre
Lunch12:00 PM
Trader Joes - Organic Caesar Salad Kit0.5 bag305 cal
Grilled Chicken (Oz)6 oz246 cal
Trader Joes Jasmine Rice80 grams113 cal
Meal Totals
667cal57gprotein40gcarbs31gfat3gfibre
Snack3:00 PM
Probar - Protein Bar1 bar275 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
307cal20gprotein41gcarbs7gfat4gfibre
Dinner6:00 PM
Sweet Potato (Gm)(Uncooked)240 grams225 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Pork Tenderloin (Cooked)8 oz322 cal
Trader Joes - Dark Chocolate Peanut Butter Cups2 piece128 cal
Meal Totals
719cal67gprotein70gcarbs19gfat12gfibre
Stoic Physique

Saturday Meal Plan

Brian Johnson
Daily Totals
2565cal232gprotein263gcarbs65gfat41gfibre
Breakfast9:00 AM
Design For Health - Bone Broth Protein2 scoop218 cal
Dates30 g94 cal
Banana, Single1 medium (~118 g)116 cal
Almond Butter (gm)8 grams53 cal
Coconut Flakes - Sweetened5 grams27 cal
Cocoa Powder10 grams42 cal
Coconut Water - Trader Joes240 ml44 cal
Turkey Bacon2 slice96 cal
Meal Totals
690cal54gprotein78gcarbs18gfat13gfibre
Snack11:00 AM
Apple (Whole)1 medium (~182 g)105 cal
Beef Jerky40 grams104 cal
Meal Totals
214cal15gprotein34gcarbs2gfat4gfibre
Lunch12:00 PM
Grilled Chicken (Oz)8 oz328 cal
Air Fry Potatoes (No Oil)150 grams114 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
484cal69gprotein34gcarbs8gfat4gfibre
Snack3:00 PM
Probar - Protein Bar1 bar275 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
344cal21gprotein47gcarbs8gfat5gfibre
Dinner6:00 PM
93/7 Lean Ground Beef (Cooked)8 oz368 cal
Rotini Chickpea Pasta By Banza (Cooked)4 oz203 cal
Tomato Pasta Sauce (Red)120 grams55 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Dark Chocolate Bark - Trader Joes2 pieces161 cal
Meal Totals
833cal73gprotein70gcarbs29gfat15gfibre
Stoic Physique

Sunday Meal Plan

Brian Johnson
Daily Totals
3005cal237gprotein341gcarbs77gfat48gfibre
Breakfast9:00 AM
Design For Health - Bone Broth Protein2 scoop218 cal
Dates55 g172 cal
Banana, Single1 medium (~118 g)116 cal
Almond Butter (gm)15 grams98 cal
Coconut Flakes - Sweetened5 grams27 cal
Cocoa Powder10 grams42 cal
Coconut Water - Trader Joes240 ml44 cal
Turkey Bacon2 slice96 cal
Meal Totals
814cal56gprotein98gcarbs22gfat16gfibre
Snack11:00 AM
Apple (Whole)1 medium (~182 g)105 cal
Beef Jerky30 grams78 cal
Meal Totals
181cal11gprotein32gcarbs1gfat4gfibre
Lunch12:00 PM
Grilled Chicken (Oz)8 oz328 cal
Air Fry Potatoes (No Oil)300 grams228 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
596cal72gprotein59gcarbs8gfat4gfibre
Snack3:00 PM
Probar - Protein Bar1 bar275 cal
Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
384cal21gprotein57gcarbs8gfat7gfibre
Dinner6:00 PM
93/7 Lean Ground Beef (Cooked)8 oz368 cal
Rotini Chickpea Pasta By Banza (Cooked)5 oz253 cal
Tomato Pasta Sauce (Red)120 grams55 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Dark Chocolate Bark - Trader Joes4 pieces322 cal
Meal Totals
1030cal77gprotein95gcarbs38gfat17gfibre
Stoic Physique

Additional Options

Brian Johnson
Chipotle Lunch/Dinner
Chipotle - 2X Chicken, 1/2 Rice, Veggies, Beans1 serving585 cal
Meal Totals
585cal71gprotein37gcarbs17gfat12gfibre
Lunch/Dinner (Heat n Eat)
Tyson Blackened Chicken Breast Strips7 oz259 cal
Microwaveable Petite Sweet Potato200 grams173 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Dark Chocolate Bark - Trader Joes2 pieces161 cal
Meal Totals
652cal54gprotein73gcarbs16gfat8gfibre
Lunch/Dinner Heat n Eat
Trader Joes - Grilled Chili Lime Chicken Breast (oz)6 oz293 cal
Trader Joes Jasmine Rice150 grams211 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Trader Joes - Dark Chocolate Peanut Butter Cups2 piece128 cal
Meal Totals
694cal57gprotein76gcarbs18gfat6gfibre
Lunch Salad Option #1
Trader Joes - Organic Mediterranean Salad Kit0.5 bag188 cal
Grilled Chicken (Oz)6 oz246 cal
Meal Totals
434cal52gprotein16gcarbs18gfat4gfibre
Lunch Salad Option #2
Trader Joes - Sweet Chili Mango Salad Kit0.5 bag207 cal
Grilled Chicken (Oz)6 oz246 cal
Meal Totals
455cal53gprotein27gcarbs15gfat5gfibre
Chick Fil A
Chick-Fil-A Grilled Chicken Sandwich1 serving391 cal
Chick Fil A - Waffle Potato Chips1 bag224 cal
Meal Totals
615cal31gprotein71gcarbs23gfat10gfibre
Chick Fil A
Chick Fil A - Grilled Nuggets (12 pc)1 serving196 cal
Chick Fil A - Waffle Fries (medium)1 serving416 cal
Meal Totals
612cal43gprotein47gcarbs28gfat
TRADER JOES HEAT N' EAT
Trader Joes - Bbq Teriyaki Chicken (full package)0.5 Container498 cal
Meal Totals
498cal62gprotein22gcarbs18gfat
Stoic Physique

Shopping List

Everything for the week · Brian Johnson
Food ItemAmount
93/7 Lean Ground Beef (Cooked)16 oz
Air Fry Potatoes (No Oil)450 grams
Almond Butter (gm)63 grams
Apple (Whole)7 medium (~182 g)
Banana, Single7 medium (~118 g)
Beef Jerky220 grams
Cocoa Powder70 grams
Coconut Flakes - Sweetened35 grams
Coconut Water - Trader Joes1680 ml
Dark Chocolate Bark - Trader Joes6 pieces
Dates230 g
Design For Health - Bone Broth Protein14 scoop
Fresh/Frozen Mixed Berries720 grams
Grilled Chicken (Oz)46 oz
Mixed Vegetables (Your Choice)880 grams
Pork Tenderloin (Cooked)40 oz
Probar - Protein Bar7 bar
Rotini Chickpea Pasta By Banza (Cooked)9 oz
Sweet Potato (Gm)(Uncooked)1160 grams
Tomato Pasta Sauce (Red)240 grams
Trader Joes - Dark Chocolate Peanut Butter Cups10 piece
Trader Joes - Organic Caesar Salad Kit2.5 bag
Trader Joes Jasmine Rice400 grams
Turkey Bacon14 slice
Stoic Physique

Options Shopping List

Extra meal options · Brian Johnson
Food ItemAmount
Chick Fil A - Grilled Nuggets (12 pc)1 serving
Chick Fil A - Waffle Fries (medium)1 serving
Chick Fil A - Waffle Potato Chips1 bag
Chick-Fil-A Grilled Chicken Sandwich1 serving
Chipotle - 2X Chicken, 1/2 Rice, Veggies, Beans1 serving
Dark Chocolate Bark - Trader Joes2 pieces
Grilled Chicken (Oz)12 oz
Microwaveable Petite Sweet Potato200 grams
Mixed Vegetables (Your Choice)300 grams
Trader Joes - Bbq Teriyaki Chicken (full package)0.5 Container
Trader Joes - Dark Chocolate Peanut Butter Cups2 piece
Trader Joes - Grilled Chili Lime Chicken Breast (oz)6 oz
Trader Joes - Organic Mediterranean Salad Kit0.5 bag
Trader Joes - Sweet Chili Mango Salad Kit0.5 bag
Trader Joes Jasmine Rice150 grams
Tyson Blackened Chicken Breast Strips7 oz