Stoic Physique
Daily Targets
Weekly Overview · Brian Wasiak
Monday1534cal137gprotein206gcarbs18gfat30gfibre
Tuesday1570cal138gprotein214gcarbs18gfat31gfibre
Wednesday1564cal148gprotein198gcarbs20gfat28gfibre
Thursday1457cal143gprotein138gcarbs37gfat38gfibre
Friday1512cal127gprotein179gcarbs32gfat54gfibre
Saturday1748cal141gprotein206gcarbs40gfat67gfibre
Sunday1530cal141gprotein138gcarbs46gfat54gfibre
Stoic Physique
Monday Meal Plan
Brian Wasiak
Daily Totals
1534cal137gprotein206gcarbs18gfat30gfibre
| David - Protein Bar | 1 bar | 182 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals290cal29gprotein39gcarbs2gfat5gfibre
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Russet Potato (Baked) | 200 grams | 192 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Drinking Water | 2 cups | 0 cal |
Meal Totals498cal57gprotein54gcarbs6gfat10gfibre
Notecan add sauces 15 cals or under a serving here.
| Grapes | 125 g | 96 cal |
| Drinking Water | 2 cups | 0 cal |
Meal Totals96cal1gprotein23gcarbs0gfat1gfibre
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| White Rice (Cooked) | 180 grams | 227 cal |
| Sirloin Steak (Raw) | 7 oz | 231 cal |
| Drinking Water | 1 cups | 0 cal |
Meal Totals515cal49gprotein64gcarbs7gfat10gfibre
Notecan add sauces 15 cals or under a serving here.
| Blueberries | 165 g | 105 cal |
| Light Whipped Cream (Tbsp) | 2 tbsp | 26 cal |
Meal Totals135cal1gprotein26gcarbs3gfat4gfibre
Stoic Physique
Tuesday Meal Plan
Brian Wasiak
Daily Totals
1570cal138gprotein214gcarbs18gfat31gfibre
| David - Protein Bar | 1 bar | 182 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals290cal29gprotein39gcarbs2gfat5gfibre
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Russet Potato (Baked) | 200 grams | 192 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Drinking Water | 2 cups | 0 cal |
Meal Totals498cal57gprotein54gcarbs6gfat10gfibre
Notecan add sauces 15 cals or under a serving here.
| Grapes | 145 g | 111 cal |
| Drinking Water | 2 cups | 0 cal |
Meal Totals108cal1gprotein26gcarbs0gfat1gfibre
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| White Rice (Cooked) | 180 grams | 227 cal |
| Sirloin Steak (Raw) | 7 oz | 231 cal |
| Drinking Water | 1 cups | 0 cal |
Meal Totals515cal49gprotein64gcarbs7gfat10gfibre
Notecan add sauces 15 cals or under a serving here.
| Blueberries | 200 g | 128 cal |
| Light Whipped Cream (Tbsp) | 2 tbsp | 26 cal |
Meal Totals159cal2gprotein31gcarbs3gfat5gfibre
Stoic Physique
Wednesday Meal Plan
Brian Wasiak
Daily Totals
1564cal148gprotein198gcarbs20gfat28gfibre
| David - Protein Bar | 1 bar | 182 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals298cal29gprotein41gcarbs2gfat4gfibre
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Russet Potato (Baked) | 200 grams | 192 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Drinking Water | 2 cups | 0 cal |
Meal Totals498cal57gprotein54gcarbs6gfat10gfibre
Notecan add sauces 15 cals or under a serving here.
| Grapes | 125 g | 96 cal |
| Drinking Water | 2 cups | 0 cal |
Meal Totals96cal1gprotein23gcarbs0gfat1gfibre
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Sirloin Steak (Raw) | 9 oz | 297 cal |
| Drinking Water | 1 cups | 0 cal |
Meal Totals545cal60gprotein56gcarbs9gfat9gfibre
Notecan add sauces 15 cals or under a serving here.
| Blueberries | 150 g | 96 cal |
| Light Whipped Cream (Tbsp) | 2 tbsp | 26 cal |
Meal Totals127cal1gprotein24gcarbs3gfat4gfibre
Stoic Physique
Thursday Meal Plan
Brian Wasiak
Daily Totals
1457cal143gprotein138gcarbs37gfat38gfibre
| David - Protein Bar | 1 bar | 182 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals290cal29gprotein39gcarbs2gfat5gfibre
| 93/7 Lean Ground Beef (Cooked) | 4 oz | 184 cal |
| Cheddar Cheese, Low Fat | 15 g | 34 cal |
| Mission Foods - Carb Balance Flour Tortillas | 1 serving | 68 cal |
| Drinking Water | 2 cups | 0 cal |
Meal Totals291cal37gprotein2gcarbs15gfat17gfibre
Notecan add salsa or sauces 15 cals or under a serving here.
| Watermelon | 200 g | 68 cal |
| Drinking Water | 2 cups | 0 cal |
Meal Totals64cal1gprotein15gcarbs0gfat
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| White Rice (Cooked) | 145 grams | 183 cal |
| Drinking Water | 1 cups | 0 cal |
| Grilled Chicken (Oz) | 8 oz | 328 cal |
| Avocado | 0.25 medium (~150 g edible) | 66 cal |
Meal Totals638cal71gprotein57gcarbs14gfat12gfibre
Notecan add salsa or sauces 15 cals or under a serving here.
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Cheese (Varied) | 20 grams | 70 cal |
Meal Totals174cal5gprotein25gcarbs6gfat4gfibre
Stoic Physique
Friday Meal Plan
Brian Wasiak
Daily Totals
1512cal127gprotein179gcarbs32gfat54gfibre
| David - Protein Bar | 1 bar | 182 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals298cal29gprotein41gcarbs2gfat4gfibre
Notecan mix whey protein powder with oats
| 93/7 Lean Ground Beef (Cooked) | 4 oz | 184 cal |
| Cheddar Cheese, Low Fat | 25 g | 57 cal |
| Drinking Water | 2 cups | 0 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
Meal Totals500cal46gprotein34gcarbs20gfat36gfibre
Notecan add salsa or sauces 15 cals or under a serving here.
| Watermelon | 350 g | 119 cal |
| Drinking Water | 2 cups | 0 cal |
Meal Totals121cal2gprotein26gcarbs1gfat
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| White Rice (Cooked) | 145 grams | 183 cal |
| Drinking Water | 1 cups | 0 cal |
| Pork Tenderloin (Cooked) | 6 oz | 242 cal |
Meal Totals484cal49gprotein54gcarbs8gfat9gfibre
Notecan add salsa or sauces 15 cals or under a serving here.
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
Meal Totals109cal1gprotein24gcarbs1gfat5gfibre
Stoic Physique
Saturday Meal Plan
Brian Wasiak
Daily Totals
1748cal141gprotein206gcarbs40gfat67gfibre
| Egg - Large (Hard Boiled) | 1 egg | 75 cal |
| Drinking Water | 2 cups | 0 cal |
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Blueberries | 225 g | 144 cal |
Meal Totals302cal20gprotein42gcarbs6gfat5gfibre
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Cheddar Cheese, Low Fat | 30 g | 67 cal |
| Drinking Water | 2 cups | 0 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals521cal61gprotein13gcarbs25gfat38gfibre
Notecan add salsa or sauces 15 cals or under a serving here
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
| Drinking Water | 2 cups | 0 cal |
Meal Totals109cal1gprotein24gcarbs1gfat5gfibre
| Mixed Vegetables (Your Choice) | 200 grams | 80 cal |
| White Rice (Cooked) | 300 grams | 377 cal |
| Drinking Water | 1 cups | 0 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
Meal Totals707cal58gprotein103gcarbs7gfat14gfibre
Notecan add sauces 15 cals or under a serving here.
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
Meal Totals109cal1gprotein24gcarbs1gfat5gfibre
Stoic Physique
Sunday Meal Plan
Brian Wasiak
Daily Totals
1530cal141gprotein138gcarbs46gfat54gfibre
| Egg - Large (Hard Boiled) | 2 egg | 150 cal |
| Drinking Water | 2 cups | 0 cal |
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Blueberries | 85 g | 54 cal |
Meal Totals315cal29gprotein25gcarbs11gfat2gfibre
Notecan mix whey protein powder with oats
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Cheddar Cheese, Low Fat | 30 g | 67 cal |
| Drinking Water | 2 cups | 0 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
Meal Totals481cal59gprotein5gcarbs25gfat34gfibre
Notecan add salsa or sauces 15 cals or under a serving here
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
| Drinking Water | 2 cups | 0 cal |
Meal Totals89cal1gprotein19gcarbs1gfat4gfibre
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Drinking Water | 1 cups | 0 cal |
| Pork Tenderloin (Cooked) | 6 oz | 242 cal |
Meal Totals556cal51gprotein70gcarbs8gfat10gfibre
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
Meal Totals89cal1gprotein19gcarbs1gfat4gfibre
Stoic Physique
Shopping List
Everything for the week · Brian Wasiak
Food ItemAmount
93/7 Lean Ground Beef (Cooked)20 oz
Apple (Whole)4 medium (~182 g)
Avocado0.3 medium (~150 g edible)
Banana, Single2 medium (~118 g)
Blueberries825 g
Cheddar Cheese, Low Fat100 g
Cheese (Varied)20 grams
David - Protein Bar5 bar
Drinking Water39 cups
Egg - Large (Hard Boiled)3 egg
Fresh/Frozen Mixed Berries1150 grams
Grapes395 g
Greek Yogurt - Nonfat - Any Flavor350 grams
Grilled Chicken (Oz)32 oz
Light Whipped Cream (Tbsp)6 tbsp
Mission Foods - Carb Balance Flour Tortillas7 serving
Mixed Vegetables (Your Choice)1650 grams
Pork Tenderloin (Cooked)12 oz
Russet Potato (Baked)600 grams
Sirloin Steak (Raw)23 oz
Watermelon550 g
White Rice (Cooked)1400 grams