Stoic Physique
Daily Targets
Weekly Overview · Joe Moua
DAY 12199cal182gprotein199gcarbs75gfat24gfibre110fl oz
DAY 22629cal194gprotein263gcarbs89gfat42gfibre110fl oz
DAY 32638cal188gprotein287gcarbs82gfat31gfibre110fl oz
DAY 42656cal211gprotein246gcarbs92gfat40gfibre110fl oz
DAY 52425cal190gprotein234gcarbs81gfat36gfibre110fl oz
DAY 62297cal181gprotein220gcarbs77gfat34gfibre110fl oz
DAY 72184cal183gprotein183gcarbs80gfat35gfibre110fl oz
Stoic Physique
DAY 1 Meal Plan
Joe Moua
Daily Totals
2199cal182gprotein199gcarbs75gfat24gfibre110fl oz
| Egg (Large) | 2 egg | 150 cal |
| Egg Whites | 200 grams | 96 cal |
| Mild Chimichurri Salsa | 20 grams | 20 cal |
| Butter, Unsalted | 8 g | 59 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Coffee Creamer | 2 tablespoons | 76 cal |
Meal Totals407cal35gprotein15gcarbs23gfat
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 180 grams | 80 cal |
Meal Totals193cal17gprotein29gcarbs1gfat4gfibre
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Low Fat Shredded Cheese | 20 grams | 64 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals539cal55gprotein37gcarbs19gfat6gfibre
Notecan add sauces under 20 cals a serving here
| Pure Protein Bar | 1 Bar | 198 cal |
Meal Totals198cal20gprotein16gcarbs6gfat1gfibre
Meal Totals101cal1gprotein22gcarbs1gfat4gfibre
| White Rice (Cooked) | 250 grams | 315 cal |
| Chicken Thigh (Cooked)(Skinless) | 6 oz | 332 cal |
| Olive Oil | 8 g | 72 cal |
| Mixed Vegetables (Your Choice) | 90 grams | 36 cal |
Meal Totals761cal54gprotein80gcarbs25gfat9gfibre
NoteCan add salsa or sauces that are 20 cals or under here.
Stoic Physique
DAY 2 Meal Plan
Joe Moua
Daily Totals
2629cal194gprotein263gcarbs89gfat42gfibre110fl oz
| Dates (Single) | 4 date | 89 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Coffee Creamer | 2 tablespoons | 76 cal |
Meal Totals164cal1gprotein31gcarbs4gfat16gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg Whites | 150 grams | 72 cal |
| Mild Chimichurri Salsa | 25 grams | 25 cal |
| Butter, Unsalted | 10 g | 73 cal |
| Pretzels | 35 grams | 148 cal |
| Sourdough Bread | 1 slice (40gm) | 109 cal |
Meal Totals654cal43gprotein53gcarbs30gfat1gfibre
| Greek Yogurt - Nonfat - Any Flavor | 240 grams | 134 cal |
| Fresh/Frozen Mixed Berries | 180 grams | 80 cal |
Meal Totals217cal20gprotein32gcarbs1gfat4gfibre
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Low Fat Shredded Cheese | 30 grams | 96 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals569cal58gprotein37gcarbs21gfat6gfibre
Notecan add sauces under 20 cals a serving here
Meal Totals133cal2gprotein29gcarbs1gfat5gfibre
| White Rice (Cooked) | 250 grams | 315 cal |
| Chicken Thigh (Cooked)(Skinless) | 8 oz | 443 cal |
| Olive Oil | 10 g | 90 cal |
| Mixed Vegetables (Your Choice) | 110 grams | 44 cal |
Meal Totals892cal70gprotein81gcarbs32gfat10gfibre
NoteCan add salsa or sauces that are 20 cals or under here.
Stoic Physique
DAY 3 Meal Plan
Joe Moua
Daily Totals
2638cal188gprotein287gcarbs82gfat31gfibre110fl oz
| Egg (Large) | 2 egg | 150 cal |
| Egg Whites | 150 grams | 72 cal |
| Sourdough Bread | 3 slice (40gm) | 327 cal |
| Mild Chimichurri Salsa | 20 grams | 20 cal |
| Butter, Unsalted | 8 g | 59 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Coffee Creamer | 2 tablespoons | 76 cal |
Meal Totals714cal42gprotein78gcarbs26gfat3gfibre
| Greek Yogurt - Nonfat - Any Flavor | 170 grams | 95 cal |
| Fresh/Frozen Mixed Berries | 180 grams | 80 cal |
Meal Totals177cal15gprotein27gcarbs1gfat4gfibre
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Low Fat Shredded Cheese | 30 grams | 96 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Mixed Vegetables (Your Choice) | 110 grams | 44 cal |
Meal Totals553cal57gprotein34gcarbs21gfat4gfibre
Notecan add sauces under 20 cals a serving here
Meal Totals161cal2gprotein36gcarbs1gfat6gfibre
Meal Totals101cal1gprotein22gcarbs1gfat4gfibre
| White Rice (Cooked) | 280 grams | 353 cal |
| Chicken Thigh (Cooked)(Skinless) | 8 oz | 443 cal |
| Olive Oil | 10 g | 90 cal |
| Mixed Vegetables (Your Choice) | 110 grams | 44 cal |
Meal Totals932cal71gprotein90gcarbs32gfat10gfibre
NoteCan add salsa or sauces that are 20 cals or under here.
Stoic Physique
DAY 4 Meal Plan
Joe Moua
Daily Totals
2656cal211gprotein246gcarbs92gfat40gfibre110fl oz
| Dates (Single) | 4 date | 89 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Coffee Creamer | 2 tablespoons | 76 cal |
Meal Totals164cal1gprotein31gcarbs4gfat16gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg Whites | 150 grams | 72 cal |
| Mild Chimichurri Salsa | 30 grams | 30 cal |
| Butter, Unsalted | 10 g | 73 cal |
| Sourdough Bread | 2 slice (40gm) | 218 cal |
Meal Totals620cal44gprotein48gcarbs28gfat2gfibre
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 180 grams | 80 cal |
Meal Totals193cal17gprotein29gcarbs1gfat4gfibre
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Low Fat Shredded Cheese | 30 grams | 96 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals569cal58gprotein37gcarbs21gfat6gfibre
Notecan add sauces under 20 cals a serving here
| Pure Protein Bar | 1 Bar | 198 cal |
Meal Totals198cal20gprotein16gcarbs6gfat1gfibre
| White Rice (Cooked) | 250 grams | 315 cal |
| Chicken Thigh (Cooked)(Skinless) | 8 oz | 443 cal |
| Olive Oil | 10 g | 90 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals912cal71gprotein85gcarbs32gfat11gfibre
NoteCan add salsa or sauces that are 20 cals or under here.
Stoic Physique
DAY 5 Meal Plan
Joe Moua
Daily Totals
2425cal190gprotein234gcarbs81gfat36gfibre110fl oz
| Dates (Single) | 4 date | 89 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Coffee Creamer | 2 tablespoons | 76 cal |
Meal Totals164cal1gprotein31gcarbs4gfat16gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg Whites | 125 grams | 60 cal |
| Mild Chimichurri Salsa | 20 grams | 20 cal |
| Butter, Unsalted | 10 g | 73 cal |
| Sourdough Bread | 3 slice (40gm) | 327 cal |
Meal Totals631cal39gprotein67gcarbs23gfat3gfibre
| Greek Yogurt - Nonfat - Any Flavor | 170 grams | 95 cal |
| Fresh/Frozen Mixed Berries | 160 grams | 71 cal |
Meal Totals165cal14gprotein25gcarbs1gfat3gfibre
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Low Fat Shredded Cheese | 20 grams | 64 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals493cal48gprotein37gcarbs17gfat6gfibre
Notecan add sauces under 20 cals a serving here
| Pure Protein Bar | 1 Bar | 198 cal |
Meal Totals198cal20gprotein16gcarbs6gfat1gfibre
| White Rice (Cooked) | 180 grams | 227 cal |
| Chicken Thigh (Cooked)(Skinless) | 8 oz | 443 cal |
| Olive Oil | 8 g | 72 cal |
| Mixed Vegetables (Your Choice) | 70 grams | 28 cal |
Meal Totals774cal68gprotein58gcarbs30gfat7gfibre
NoteCan add salsa or sauces that are 20 cals or under here.
Stoic Physique
DAY 6 Meal Plan
Joe Moua
Daily Totals
2297cal181gprotein220gcarbs77gfat34gfibre110fl oz
| Egg (Large) | 2 egg | 150 cal |
| Egg Whites | 150 grams | 72 cal |
| Sourdough Bread | 3 slice (40gm) | 327 cal |
| Mild Chimichurri Salsa | 20 grams | 20 cal |
| Butter, Unsalted | 10 g | 73 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Coffee Creamer | 2 tablespoons | 76 cal |
Meal Totals723cal42gprotein78gcarbs27gfat3gfibre
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Fresh/Frozen Mixed Berries | 110 grams | 50 cal |
Meal Totals169cal17gprotein23gcarbs1gfat2gfibre
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Low Fat Shredded Cheese | 20 grams | 64 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Mixed Vegetables (Your Choice) | 110 grams | 44 cal |
Meal Totals569cal61gprotein34gcarbs21gfat4gfibre
Notecan add sauces under 20 cals a serving here
Meal Totals101cal1gprotein22gcarbs1gfat4gfibre
| Dates (Single) | 4 date | 89 cal |
Meal Totals88cal1gprotein21gcarbs0gfat16gfibre
| White Rice (Cooked) | 125 grams | 158 cal |
| Chicken Thigh (Cooked)(Skinless) | 7 oz | 388 cal |
| Olive Oil | 8 g | 72 cal |
| Mixed Vegetables (Your Choice) | 70 grams | 28 cal |
Meal Totals647cal59gprotein42gcarbs27gfat5gfibre
NoteCan add salsa or sauces that are 20 cals or under here.
Stoic Physique
DAY 7 Meal Plan
Joe Moua
Daily Totals
2184cal183gprotein183gcarbs80gfat35gfibre110fl oz
| Egg (Large) | 2 egg | 150 cal |
| Egg Whites | 200 grams | 96 cal |
| Mild Chimichurri Salsa | 20 grams | 20 cal |
| Butter, Unsalted | 10 g | 73 cal |
| Brewed Coffee | 1 cup | 2 cal |
| Coffee Creamer | 2 tablespoons | 76 cal |
Meal Totals416cal35gprotein15gcarbs24gfat
| Greek Yogurt - Nonfat - Any Flavor | 170 grams | 95 cal |
| Fresh/Frozen Mixed Berries | 180 grams | 80 cal |
Meal Totals177cal15gprotein27gcarbs1gfat4gfibre
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Low Fat Shredded Cheese | 25 grams | 81 cal |
| Mixed Vegetables (Your Choice) | 110 grams | 44 cal |
Meal Totals586cal63gprotein34gcarbs22gfat4gfibre
Notecan add sauces under 20 cals a serving here
Meal Totals101cal1gprotein22gcarbs1gfat4gfibre
| Dates (Single) | 4 date | 89 cal |
Meal Totals88cal1gprotein21gcarbs0gfat16gfibre
| White Rice (Cooked) | 200 grams | 252 cal |
| Chicken Thigh (Cooked)(Skinless) | 8 oz | 443 cal |
| Olive Oil | 10 g | 90 cal |
| Mixed Vegetables (Your Choice) | 70 grams | 28 cal |
Meal Totals816cal68gprotein64gcarbs32gfat7gfibre
NoteCan add salsa or sauces that are 20 cals or under here.
Stoic Physique
Shopping List
Everything for the week · Joe Moua
Food ItemAmount
93/7 Lean Ground Beef (Cooked)43 oz
Blueberries1050 g
Brewed Coffee7 cup
Butter, Unsalted66 g
Chicken Thigh (Cooked)(Skinless)53 oz
Coffee Creamer14 tablespoons
Dates (Single)20 date
Egg (Large)16 egg
Egg Whites1125 grams
Fresh/Frozen Mixed Berries1170 grams
Greek Yogurt - Nonfat - Any Flavor1350 grams
Low Fat Shredded Cheese175 grams
Medium Flour Tortilla7 tortilla
Mild Chimichurri Salsa155 grams
Mixed Vegetables (Your Choice)1600 grams
Olive Oil64 g
Pretzels35 grams
Pure Protein Bar3 Bar
Sourdough Bread12 slice (40gm)
White Rice (Cooked)1535 grams