Stoic Physique
Daily Targets
Weekly Overview · Gerald Thomas
Monday2016cal161gprotein190gcarbs68gfat19gfibre
Tuesday2016cal161gprotein190gcarbs68gfat19gfibre
Wednesday2358cal168gprotein291gcarbs58gfat30gfibre
Thursday1998cal158gprotein220gcarbs54gfat27gfibre
Friday1992cal148gprotein224gcarbs56gfat25gfibre
Saturday2142cal161gprotein235gcarbs62gfat19gfibre
Sunday2013cal169gprotein215gcarbs53gfat29gfibre
Stoic Physique
Monday Meal Plan
Gerald Thomas
Daily Totals
2016cal161gprotein190gcarbs68gfat19gfibre
| Cheerios Protein Cereal | 40 gm (dry) | 167 cal |
| Almond Milk, Unsweetened | 6 fl oz | 26 cal |
| Wegmans - Sweet Apple Chicken Sausage | 1 link | 87 cal |
Meal Totals280cal21gprotein31gcarbs8gfat1gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| Pasta (Cooked)(gm) | 100 grams | 157 cal |
| Tomato Pasta Sauce (Red) | 80 grams | 36 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
Meal Totals556cal58gprotein45gcarbs16gfat9gfibre
| Pineapple - Frozen/Fresh | 200 grams | 104 cal |
Meal Totals104cal2gprotein24gcarbs0gfat
| Veetee - Thai Jasmine Rice | 0.5 package | 214 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Chicken Thigh - (Cooked) - Skin On - Bone Out | 8 oz | 514 cal |
Meal Totals768cal58gprotein53gcarbs36gfat4gfibre
Notecan add sauces 15 cals a serving or under here
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
Meal Totals96cal2gprotein22gcarbs0gfat2gfibre
Stoic Physique
Tuesday Meal Plan
Gerald Thomas
Daily Totals
2016cal161gprotein190gcarbs68gfat19gfibre
| Cheerios Protein Cereal | 40 gm (dry) | 167 cal |
| Almond Milk, Unsweetened | 6 fl oz | 26 cal |
| Wegmans - Sweet Apple Chicken Sausage | 1 link | 87 cal |
Meal Totals280cal21gprotein31gcarbs8gfat1gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| Pasta (Cooked)(gm) | 100 grams | 157 cal |
| Tomato Pasta Sauce (Red) | 80 grams | 36 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
Meal Totals556cal58gprotein45gcarbs16gfat9gfibre
| Pineapple - Frozen/Fresh | 200 grams | 104 cal |
Meal Totals104cal2gprotein24gcarbs0gfat
| Veetee - Thai Jasmine Rice | 0.5 package | 214 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Chicken Thigh - (Cooked) - Skin On - Bone Out | 8 oz | 514 cal |
Meal Totals768cal58gprotein53gcarbs36gfat4gfibre
Notecan add sauces 15 cals a serving or under here
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
Meal Totals96cal2gprotein22gcarbs0gfat2gfibre
Stoic Physique
Wednesday Meal Plan
Gerald Thomas
Daily Totals
2358cal168gprotein291gcarbs58gfat30gfibre
| Cheerios Protein Cereal | 50 gm (dry) | 210 cal |
| Almond Milk, Unsweetened | 8 fl oz | 35 cal |
| Wegmans - Sweet Apple Chicken Sausage | 1 link | 87 cal |
Meal Totals330cal23gprotein37gcarbs10gfat1gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| Pasta (Cooked)(gm) | 150 grams | 236 cal |
| Tomato Pasta Sauce (Red) | 80 grams | 36 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
Meal Totals652cal62gprotein65gcarbs16gfat12gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
| Veetee - Thai Jasmine Rice | 1 package | 428 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 7 oz | 364 cal |
| Wegmans - Organic Teriyaki Sauce | 80 grams | 104 cal |
Meal Totals959cal60gprotein128gcarbs23gfat6gfibre
Notecan add sauces 15 cals a serving or under here
Meal Totals93cal2gprotein19gcarbs1gfat5gfibre
Stoic Physique
Thursday Meal Plan
Gerald Thomas
Daily Totals
1998cal158gprotein220gcarbs54gfat27gfibre
| Cheerios Protein Cereal | 40 gm (dry) | 167 cal |
| Almond Milk, Unsweetened | 6 fl oz | 26 cal |
| Wegmans - Sweet Apple Chicken Sausage | 1 link | 87 cal |
Meal Totals280cal21gprotein31gcarbs8gfat1gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| Pasta (Cooked)(gm) | 100 grams | 157 cal |
| Tomato Pasta Sauce (Red) | 80 grams | 36 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
Meal Totals556cal58gprotein45gcarbs16gfat9gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
| Veetee - Thai Jasmine Rice | 0.5 package | 214 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 7 oz | 364 cal |
| Wegmans - Organic Teriyaki Sauce | 80 grams | 104 cal |
Meal Totals745cal56gprotein83gcarbs21gfat6gfibre
Notecan add sauces 15 cals a serving or under here
Meal Totals93cal2gprotein19gcarbs1gfat5gfibre
Stoic Physique
Friday Meal Plan
Gerald Thomas
Daily Totals
1992cal148gprotein224gcarbs56gfat25gfibre
| Kodiak Power Waffles | 2 waffles | 243 cal |
| Strawberries | 200 g | 72 cal |
Meal Totals316cal13gprotein39gcarbs12gfat8gfibre
| Oikos Pro - Yogurt Shot | 1 bottle | 65 cal |
Meal Totals65cal10gprotein4gcarbs1gfat
| Pasta (Cooked)(gm) | 100 grams | 157 cal |
| Tomato Pasta Sauce (Red) | 80 grams | 36 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
Meal Totals556cal58gprotein45gcarbs16gfat9gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
| Veetee - Thai Jasmine Rice | 0.5 package | 214 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 7 oz | 364 cal |
| Wegmans - Organic Teriyaki Sauce | 80 grams | 104 cal |
Meal Totals725cal55gprotein79gcarbs21gfat4gfibre
Notecan add sauces 15 cals a serving or under here
| Almond Milk, Unsweetened | 6 fl oz | 26 cal |
| Cheerios Protein Cereal | 45 gm (dry) | 188 cal |
Meal Totals218cal11gprotein30gcarbs6gfat1gfibre
Stoic Physique
Saturday Meal Plan
Gerald Thomas
Daily Totals
2142cal161gprotein235gcarbs62gfat19gfibre
| Kodiak Power Waffles | 2 waffles | 243 cal |
| Egg (Large) | 1 egg | 75 cal |
Meal Totals316cal18gprotein25gcarbs16gfat4gfibre
| Oikos Pro - Yogurt Shot | 1 bottle | 65 cal |
Meal Totals65cal10gprotein4gcarbs1gfat
| Pasta (Cooked)(gm) | 150 grams | 236 cal |
| Tomato Pasta Sauce (Red) | 60 grams | 28 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
Meal Totals574cal54gprotein58gcarbs14gfat8gfibre
| Veetee - Thai Jasmine Rice | 1 package | 428 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 8 oz | 416 cal |
| Wegmans - Organic Teriyaki Sauce | 40 grams | 52 cal |
Meal Totals953cal67gprotein115gcarbs25gfat6gfibre
Notecan add sauces 15 cals a serving or under here
| Almond Milk, Unsweetened | 6 fl oz | 26 cal |
| Cheerios Protein Cereal | 50 gm (dry) | 210 cal |
Meal Totals234cal12gprotein33gcarbs6gfat1gfibre
Stoic Physique
Sunday Meal Plan
Gerald Thomas
Daily Totals
2013cal169gprotein215gcarbs53gfat29gfibre
| Kodiak Power Waffles | 1 waffles | 122 cal |
| Strawberries | 200 g | 72 cal |
| Egg (Large) | 1 egg | 75 cal |
| Egg White | 100 g | 48 cal |
Meal Totals324cal25gprotein29gcarbs12gfat6gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| Pasta (Cooked)(gm) | 100 grams | 157 cal |
| Tomato Pasta Sauce (Red) | 50 grams | 23 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
Meal Totals527cal57gprotein41gcarbs15gfat7gfibre
| Veetee - Thai Jasmine Rice | 0.5 package | 214 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Sirloin Steak - Cooked | 5 oz | 243 cal |
| Pasta (Cooked)(gm) | 150 grams | 236 cal |
| Tomato Pasta Sauce (Red) | 80 grams | 36 cal |
Meal Totals793cal59gprotein110gcarbs13gfat12gfibre
Notecan add sauces 15 cals a serving or under here
| Almond Milk, Unsweetened | 6 fl oz | 26 cal |
| Cheerios Protein Cereal | 30 gm (dry) | 126 cal |
Meal Totals157cal8gprotein20gcarbs5gfat1gfibre
Stoic Physique
Shopping List
Everything for the week · Gerald Thomas
Food ItemAmount
93/7 - Lean Ground Turkey (Cooked)29 oz
93/7 Lean Ground Beef (Cooked)48 oz
Almond Milk, Unsweetened44 fl oz
Banana, Single3 medium (~118 g)
Barebells Protein Bars5 bar
Cheerios Protein Cereal295 gm (dry)
Chicken Thigh - (Cooked) - Skin On - Bone Out16 oz
Egg (Large)2 egg
Egg White100 g
Kodiak Power Waffles5 waffles
Mixed Vegetables (Your Choice)1610 grams
Oikos Pro - Yogurt Shot2 bottle
Pasta (Cooked)(gm)950 grams
Pineapple - Frozen/Fresh400 grams
Rice Cakes (Your Choice Flavor)4 Rice cake
Sirloin Steak - Cooked5 oz
Strawberries900 g
Tomato Pasta Sauce (Red)590 grams
Veetee - Thai Jasmine Rice4.5 package
Wegmans - Organic Teriyaki Sauce280 grams
Wegmans - Sweet Apple Chicken Sausage4 link