Stoic Physique
Daily Targets
Weekly Overview · Jeff Scott
Monday2526cal193gprotein317gcarbs54gfat56gfibre
Tuesday2501cal191gprotein315gcarbs53gfat50gfibre
Wednesday2519cal190gprotein325gcarbs51gfat51gfibre
Thursday2505cal192gprotein315gcarbs53gfat50gfibre
Friday2306cal188gprotein276gcarbs50gfat43gfibre
Saturday2446cal199gprotein291gcarbs54gfat48gfibre
Sunday2503cal225gprotein250gcarbs67gfat41gfibre
Stoic Physique
Monday Meal Plan
Jeff Scott
Daily Totals
2526cal193gprotein317gcarbs54gfat56gfibre
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
| Rice Cakes (Your Choice Flavor) | 3 Rice cake | 147 cal |
Meal Totals262cal4gprotein57gcarbs2gfat8gfibre
Breakfast8:00 AMFruit Smoothie | Banana, Single | 1 medium (~118 g) | 116 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Almond Milk, Unsweetened (FLOZ) | 8 fl oz | 35 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
Meal Totals342cal27gprotein45gcarbs6gfat7gfibre
Lunch12:00 PMChicken Sandwich | Chicken Breast (Cooked)(OZ) | 8 oz | 354 cal |
| Tomato (Slices) | 4 Slice (~20gm) | 19 cal |
| Iceberg Lettuce (Leaf) | 4 Leaf (med - 8gm) | 6 cal |
| 80 calories & delightful wheat hamburger buns by sara lee | 2 bun | 162 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals582cal82gprotein41gcarbs10gfat17gfibre
Note2 Chicken Sandwhiches here
| Beef Jerky | 44 grams | 115 cal |
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
Meal Totals227cal17gprotein33gcarbs3gfat5gfibre
| Mixed Vegetables (Your Choice) | 225 grams | 90 cal |
| White Rice (Cooked) | 300 grams | 377 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
Meal Totals749cal53gprotein105gcarbs13gfat15gfibre
NoteCan add sauces that are 25 cals or under here.
| Almonds | 40 g | 248 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals364cal10gprotein36gcarbs20gfat4gfibre
Stoic Physique
Tuesday Meal Plan
Jeff Scott
Daily Totals
2501cal191gprotein315gcarbs53gfat50gfibre
| Jam | 35 g | 97 cal |
| Rice Cakes (Your Choice Flavor) | 3 Rice cake | 147 cal |
Meal Totals249cal3gprotein57gcarbs1gfat3gfibre
Breakfast8:00 AMFruit Smoothie | Banana, Single | 1 medium (~118 g) | 116 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Almond Milk, Unsweetened (FLOZ) | 8 fl oz | 35 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
Meal Totals342cal27gprotein45gcarbs6gfat7gfibre
Lunch12:00 PMChicken Sandwich | Chicken Breast (Cooked)(OZ) | 8 oz | 354 cal |
| Tomato (Slices) | 4 Slice (~20gm) | 19 cal |
| Iceberg Lettuce (Leaf) | 4 Leaf (med - 8gm) | 6 cal |
| 80 calories & delightful wheat hamburger buns by sara lee | 2 bun | 162 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals582cal82gprotein41gcarbs10gfat17gfibre
Note2 Chicken Sandwhiches here
| Beef Jerky | 44 grams | 115 cal |
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
Meal Totals227cal17gprotein33gcarbs3gfat5gfibre
| Mixed Vegetables (Your Choice) | 200 grams | 80 cal |
| White Rice (Cooked) | 300 grams | 377 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
Meal Totals737cal52gprotein103gcarbs13gfat14gfibre
NoteCan add sauces that are 25 cals or under here.
| Almonds | 40 g | 248 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals364cal10gprotein36gcarbs20gfat4gfibre
Stoic Physique
Wednesday Meal Plan
Jeff Scott
Daily Totals
2519cal190gprotein325gcarbs51gfat51gfibre
| Jam | 35 g | 97 cal |
| Rice Cakes (Your Choice Flavor) | 4 Rice cake | 196 cal |
Meal Totals293cal3gprotein68gcarbs1gfat4gfibre
Breakfast8:00 AMFruit Smoothie | Banana, Single | 1 medium (~118 g) | 116 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Almond Milk, Unsweetened (FLOZ) | 8 fl oz | 35 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
Meal Totals342cal27gprotein45gcarbs6gfat7gfibre
Lunch12:00 PMChicken Sandwich | Chicken Breast (Cooked)(OZ) | 8 oz | 354 cal |
| Tomato (Slices) | 4 Slice (~20gm) | 19 cal |
| Iceberg Lettuce (Leaf) | 4 Leaf (med - 8gm) | 6 cal |
| 80 calories & delightful wheat hamburger buns by sara lee | 2 bun | 162 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals582cal82gprotein41gcarbs10gfat17gfibre
Note2 Chicken Sandwhiches here
| Beef Jerky | 44 grams | 115 cal |
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
Meal Totals227cal17gprotein33gcarbs3gfat5gfibre
| Mixed Vegetables (Your Choice) | 200 grams | 80 cal |
| White Rice (Cooked) | 300 grams | 377 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
Meal Totals737cal52gprotein103gcarbs13gfat14gfibre
NoteCan add sauces that are 25 cals or under here.
| Almonds | 35 g | 217 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals338cal9gprotein35gcarbs18gfat4gfibre
Stoic Physique
Thursday Meal Plan
Jeff Scott
Daily Totals
2505cal192gprotein315gcarbs53gfat50gfibre
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
| Rice Cakes (Your Choice Flavor) | 3 Rice cake | 147 cal |
Meal Totals262cal4gprotein57gcarbs2gfat8gfibre
Breakfast8:00 AMFruit Smoothie | Banana, Single | 1 medium (~118 g) | 116 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Almond Milk, Unsweetened (FLOZ) | 8 fl oz | 35 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
Meal Totals342cal27gprotein45gcarbs6gfat7gfibre
Lunch12:00 PMChicken Sandwich | Chicken Breast (Cooked)(OZ) | 8 oz | 354 cal |
| Tomato (Slices) | 4 Slice (~20gm) | 19 cal |
| Iceberg Lettuce (Leaf) | 4 Leaf (med - 8gm) | 6 cal |
| 80 calories & delightful wheat hamburger buns by sara lee | 2 bun | 162 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals582cal82gprotein41gcarbs10gfat17gfibre
Note2 Chicken Sandwhiches here
| Beef Jerky | 44 grams | 115 cal |
| Tangerine | 2 medium (~109 g) | 107 cal |
Meal Totals218cal17gprotein33gcarbs2gfat
| Mixed Vegetables (Your Choice) | 200 grams | 80 cal |
| White Rice (Cooked) | 300 grams | 377 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
Meal Totals737cal52gprotein103gcarbs13gfat14gfibre
NoteCan add sauces that are 25 cals or under here.
| Almonds | 40 g | 248 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals364cal10gprotein36gcarbs20gfat4gfibre
Stoic Physique
Friday Meal Plan
Jeff Scott
Daily Totals
2306cal188gprotein276gcarbs50gfat43gfibre
| Jam | 35 g | 97 cal |
| Rice Cakes (Your Choice Flavor) | 4 Rice cake | 196 cal |
Meal Totals293cal3gprotein68gcarbs1gfat4gfibre
Breakfast8:00 AMFruit Smoothie | Banana, Single | 1 medium (~118 g) | 116 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Almond Milk, Unsweetened (FLOZ) | 8 fl oz | 35 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
Meal Totals342cal27gprotein45gcarbs6gfat7gfibre
Lunch12:00 PMChicken Sandwich | Chicken Breast (Cooked)(OZ) | 8 oz | 354 cal |
| Tomato (Slices) | 4 Slice (~20gm) | 19 cal |
| Iceberg Lettuce (Leaf) | 4 Leaf (med - 8gm) | 6 cal |
| 80 calories & delightful wheat hamburger buns by sara lee | 2 bun | 162 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals582cal82gprotein41gcarbs10gfat17gfibre
Note2 Chicken Sandwhiches here
| Beef Jerky | 44 grams | 115 cal |
Meal Totals118cal16gprotein9gcarbs2gfat
| Mixed Vegetables (Your Choice) | 225 grams | 90 cal |
| White Rice (Cooked) | 300 grams | 377 cal |
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
Meal Totals749cal53gprotein105gcarbs13gfat15gfibre
NoteCan add sauces that are 25 cals or under here.
Meal Totals222cal7gprotein8gcarbs18gfat
Stoic Physique
Saturday Meal Plan
Jeff Scott
Daily Totals
2446cal199gprotein291gcarbs54gfat48gfibre
| Peanut Butter | 25 grams | 153 cal |
| Rice Cakes (Your Choice Flavor) | 4 Rice cake | 196 cal |
Meal Totals353cal9gprotein50gcarbs13gfat4gfibre
Breakfast8:00 AMFruit Smoothie | Whey Protein Powder | 1 scoop | 122 cal |
| Baby Spinach | 50 grams | 16 cal |
| Fresh/Frozen Mango | 100 grams | 64 cal |
| Blueberries | 100 g | 64 cal |
| Strawberries | 100 g | 36 cal |
Meal Totals298cal28gprotein42gcarbs2gfat13gfibre
| White Rice (Cooked) | 200 grams | 252 cal |
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals554cal59gprotein66gcarbs6gfat8gfibre
| Beef Jerky | 44 grams | 115 cal |
| Fresh/Frozen Mixed Berries | 250 grams | 112 cal |
Meal Totals227cal17gprotein33gcarbs3gfat5gfibre
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Sweet Potato (cooked)(Gm) | 300 g | 262 cal |
| Salmon (Cooked) | 7 oz | 350 cal |
Meal Totals670cal64gprotein72gcarbs14gfat15gfibre
| Almonds | 30 g | 186 cal |
| Oikos - Triple 0 Greek Yogurt | 1 container | 88 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals344cal22gprotein28gcarbs16gfat3gfibre
Stoic Physique
Sunday Meal Plan
Jeff Scott
Daily Totals
2503cal225gprotein250gcarbs67gfat41gfibre
| Peanut Butter | 25 grams | 153 cal |
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
Meal Totals248cal7gprotein28gcarbs12gfat2gfibre
Notecan mix whey protein powder with oats
Breakfast8:00 AMFruit Smoothie | Whey Protein Powder | 1 scoop | 122 cal |
| Baby Spinach | 50 grams | 16 cal |
| Fresh/Frozen Mango | 100 grams | 64 cal |
| Blueberries | 100 g | 64 cal |
| Strawberries | 100 g | 36 cal |
Meal Totals298cal28gprotein42gcarbs2gfat13gfibre
| White Rice (Cooked) | 200 grams | 252 cal |
| Chicken Breast (Cooked)(OZ) | 7 oz | 309 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals599cal68gprotein66gcarbs7gfat8gfibre
| Beef Jerky | 44 grams | 115 cal |
| Almonds | 20 g | 124 cal |
Meal Totals244cal20gprotein14gcarbs12gfat
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Sweet Potato (cooked)(Gm) | 300 g | 262 cal |
| Salmon (Cooked) | 9 oz | 450 cal |
Meal Totals770cal80gprotein72gcarbs18gfat15gfibre
| Almonds | 30 g | 186 cal |
| Oikos - Triple 0 Greek Yogurt | 1 container | 88 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals344cal22gprotein28gcarbs16gfat3gfibre
Stoic Physique
Shopping List
Everything for the week · Jeff Scott
Food ItemAmount
80 calories & delightful wheat hamburger buns by sara lee10 bun
93/7 Lean Ground Beef (Cooked)30 oz
Almond Milk, Unsweetened (FLOZ)40 fl oz
Almonds270 g
Baby Spinach100 grams
Banana, Single9 medium (~118 g)
Beef Jerky308 grams
Blueberries200 g
Chicken Breast (Cooked)(OZ)53 oz
Fresh/Frozen Mango200 grams
Fresh/Frozen Mixed Berries2550 grams
Iceberg Lettuce (Leaf)20 Leaf (med - 8gm)
Jam105 g
Mixed Vegetables (Your Choice)2050 grams
Oikos - Triple 0 Greek Yogurt2 container
Peanut Butter50 grams
Rice Cakes (Your Choice Flavor)23 Rice cake
Salmon (Cooked)16 oz
Strawberries200 g
Sweet Potato (cooked)(Gm)600 g
Tangerine2 medium (~109 g)
Tomato (Slices)20 Slice (~20gm)
Whey Protein Powder7 scoop
White Rice (Cooked)1900 grams
Stoic Physique
Recipe Details
How to make them · Jeff Scott
Mix ingredients in a blender and add water or ice as needed to reach desired consistency.
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)