Stoic Physique
Daily Targets
Weekly Overview · Tyler Dummy account
Monday2407cal180gprotein298gcarbs55gfat18gfibre
Tuesday2604cal185gprotein340gcarbs56gfat18gfibre
Wednesday2407cal180gprotein298gcarbs55gfat18gfibre
Thursday2407cal180gprotein298gcarbs55gfat18gfibre
Friday1499cal174gprotein95gcarbs47gfat
Saturday1647cal175gprotein122gcarbs51gfat4gfibre
Sunday1735cal176gprotein161gcarbs43gfat7gfibre
Stoic Physique
Monday Meal Plan
Tyler Dummy account
Daily Totals
2407cal180gprotein298gcarbs55gfat18gfibre
| Sourdough Bread (gm) | 100 grams | 265 cal |
| Blueberries | 100 g | 64 cal |
| Egg White | 150 g | 73 cal |
| Egg (Large) | 1 egg | 75 cal |
Meal Totals473cal34gprotein64gcarbs9gfat2gfibre
| Chicken Breast, Cooked | 100 g | 151 cal |
| Jasmine Rice (Cooked) | 150 grams | 212 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
Meal Totals493cal37gprotein57gcarbs13gfat4gfibre
| Rice Cakes (Your Choice Flavor) | 5 Rice cake | 245 cal |
| Demo day carb powder | 1 scoop | 100 cal |
| Salt (Dash) | 5 dash | 0 cal |
Meal Totals345cal4gprotein80gcarbs1gfat5gfibre
| Honey | 20 g | 66 cal |
| Chicken Breast, Cooked | 170 g | 256 cal |
| Jasmine Rice (Cooked) | 200 grams | 282 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
Meal Totals731cal59gprotein90gcarbs15gfat4gfibre
| Cod, Cooked | 160 g | 159 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
| Egg (Large) | 1 egg | 75 cal |
Meal Totals365cal46gprotein7gcarbs17gfat3gfibre
Stoic Physique
Tuesday Meal Plan
Tyler Dummy account
Daily Totals
2604cal185gprotein340gcarbs56gfat18gfibre
| Sourdough Bread (gm) | 120 grams | 317 cal |
| Blueberries | 100 g | 64 cal |
| Egg White | 150 g | 73 cal |
| Egg (Large) | 1 egg | 75 cal |
Meal Totals526cal36gprotein73gcarbs10gfat2gfibre
| Chicken Breast, Cooked | 100 g | 151 cal |
| Jasmine Rice (Cooked) | 150 grams | 212 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
Meal Totals493cal37gprotein57gcarbs13gfat4gfibre
| Rice Cakes (Your Choice Flavor) | 5 Rice cake | 245 cal |
| Demo day carb powder | 1 scoop | 100 cal |
| Salt (Dash) | 5 dash | 0 cal |
Meal Totals345cal4gprotein80gcarbs1gfat5gfibre
| Honey | 20 g | 66 cal |
| Chicken Breast, Cooked | 170 g | 256 cal |
| Jasmine Rice (Cooked) | 300 grams | 424 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
Meal Totals875cal62gprotein123gcarbs15gfat4gfibre
| Cod, Cooked | 160 g | 159 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
| Egg (Large) | 1 egg | 75 cal |
Meal Totals365cal46gprotein7gcarbs17gfat3gfibre
Stoic Physique
Wednesday Meal Plan
Tyler Dummy account
Daily Totals
2407cal180gprotein298gcarbs55gfat18gfibre
| Sourdough Bread (gm) | 100 grams | 265 cal |
| Blueberries | 100 g | 64 cal |
| Egg White | 150 g | 73 cal |
| Egg (Large) | 1 egg | 75 cal |
Meal Totals473cal34gprotein64gcarbs9gfat2gfibre
| Chicken Breast, Cooked | 100 g | 151 cal |
| Jasmine Rice (Cooked) | 150 grams | 212 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
Meal Totals493cal37gprotein57gcarbs13gfat4gfibre
| Rice Cakes (Your Choice Flavor) | 5 Rice cake | 245 cal |
| Demo day carb powder | 1 scoop | 100 cal |
| Salt (Dash) | 5 dash | 0 cal |
Meal Totals345cal4gprotein80gcarbs1gfat5gfibre
| Honey | 20 g | 66 cal |
| Chicken Breast, Cooked | 170 g | 256 cal |
| Jasmine Rice (Cooked) | 200 grams | 282 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
Meal Totals731cal59gprotein90gcarbs15gfat4gfibre
| Cod, Cooked | 160 g | 159 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
| Egg (Large) | 1 egg | 75 cal |
Meal Totals365cal46gprotein7gcarbs17gfat3gfibre
Stoic Physique
Thursday Meal Plan
Tyler Dummy account
Daily Totals
2407cal180gprotein298gcarbs55gfat18gfibre
| Sourdough Bread (gm) | 100 grams | 265 cal |
| Blueberries | 100 g | 64 cal |
| Egg White | 150 g | 73 cal |
| Egg (Large) | 1 egg | 75 cal |
Meal Totals473cal34gprotein64gcarbs9gfat2gfibre
| Chicken Breast, Cooked | 100 g | 151 cal |
| Jasmine Rice (Cooked) | 150 grams | 212 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
Meal Totals493cal37gprotein57gcarbs13gfat4gfibre
| Rice Cakes (Your Choice Flavor) | 5 Rice cake | 245 cal |
| Demo day carb powder | 1 scoop | 100 cal |
| Salt (Dash) | 5 dash | 0 cal |
Meal Totals345cal4gprotein80gcarbs1gfat5gfibre
| Honey | 20 g | 66 cal |
| Chicken Breast, Cooked | 170 g | 256 cal |
| Jasmine Rice (Cooked) | 200 grams | 282 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
Meal Totals731cal59gprotein90gcarbs15gfat4gfibre
| Cod, Cooked | 160 g | 159 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
| Egg (Large) | 1 egg | 75 cal |
Meal Totals365cal46gprotein7gcarbs17gfat3gfibre
Stoic Physique
Friday Meal Plan
Tyler Dummy account
Daily Totals
1499cal174gprotein95gcarbs47gfat
| 1St Phorm - Protein Powder | 1.5 scoop | 177 cal |
| Whole Foods - Organic Medjool Dates | 0 dates | 0 cal |
| Egg (Large) | 1 egg | 75 cal |
Meal Totals252cal41gprotein4gcarbs8gfat
| 1St Phorm - Protein Powder | 1.5 scoop | 177 cal |
| Whole Foods - Organic Medjool Dates | 0 dates | 0 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
Meal Totals269cal35gprotein3gcarbs13gfat
| Albacore Wild Tuna packet (in water)(3oz) | 1 packet | 107 cal |
| freeze dried fruit crisps | 3 bag | 120 cal |
| Demo day carb powder | 1 scoop | 100 cal |
Meal Totals331cal21gprotein55gcarbs3gfat
| 1St Phorm - Protein Powder | 1.5 scoop | 177 cal |
| freeze dried fruit crisps | 3 bag | 120 cal |
Meal Totals299cal35gprotein33gcarbs3gfat
| Albacore Wild Tuna packet (in water)(3oz) | 2 packet | 213 cal |
| Extra Virgin Olive Oil | 15 g | 135 cal |
Meal Totals348cal42gprotein0gcarbs20gfat
Stoic Physique
Saturday Meal Plan
Tyler Dummy account
Daily Totals
1647cal175gprotein122gcarbs51gfat4gfibre
| 1St Phorm - Protein Powder | 1.5 scoop | 177 cal |
| Whole Foods - Organic Medjool Dates | 0 dates | 0 cal |
| Egg (Large) | 1 egg | 75 cal |
Meal Totals252cal41gprotein4gcarbs8gfat
| 1St Phorm - Protein Powder | 2 scoop | 236 cal |
| Whole Foods - Organic Medjool Dates | 0 dates | 0 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
Meal Totals326cal46gprotein4gcarbs14gfat
| Demo day carb powder | 1 scoop | 100 cal |
| Whole Foods - Organic Medjool Dates | 1 dates | 62 cal |
Meal Totals164cal1gprotein40gcarbs0gfat
| Albacore Wild Tuna packet (in water)(3oz) | 1.5 packet | 160 cal |
| Jasmine Rice (Cooked) | 200 grams | 282 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals484cal39gprotein73gcarbs4gfat4gfibre
| Albacore Wild Tuna packet (in water)(3oz) | 2 packet | 213 cal |
| Extra Virgin Olive Oil | 15 g | 135 cal |
| Egg (Large) | 1 egg | 75 cal |
Meal Totals421cal48gprotein1gcarbs25gfat
Stoic Physique
Sunday Meal Plan
Tyler Dummy account
Daily Totals
1735cal176gprotein161gcarbs43gfat7gfibre
| 1St Phorm - Protein Powder | 1.5 scoop | 177 cal |
| Whole Foods - Organic Medjool Dates | 0 dates | 0 cal |
| Egg (Large) | 1 egg | 75 cal |
Meal Totals252cal41gprotein4gcarbs8gfat
| 1St Phorm - Protein Powder | 2 scoop | 236 cal |
| Whole Foods - Organic Medjool Dates | 0 dates | 0 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
Meal Totals326cal46gprotein4gcarbs14gfat
| Demo day carb powder | 1 scoop | 100 cal |
| Whole Foods - Organic Medjool Dates | 1 dates | 62 cal |
Meal Totals164cal1gprotein40gcarbs0gfat
| Albacore Wild Tuna packet (in water)(3oz) | 1.5 packet | 160 cal |
| Jasmine Rice (Cooked) | 300 grams | 424 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals628cal42gprotein106gcarbs4gfat4gfibre
| Egg (Large) | 1 egg | 75 cal |
| Extra Virgin Olive Oil | 10 g | 90 cal |
| Cod, Cooked | 160 g | 159 cal |
| Broccoli (gm) | 100 g | 41 cal |
Meal Totals365cal46gprotein7gcarbs17gfat3gfibre
Stoic Physique
Shopping List
Everything for the week · Tyler Dummy account
Food ItemAmount
1St Phorm - Protein Powder11.5 scoop
Albacore Wild Tuna packet (in water)(3oz)8 packet
Blueberries400 g
Broccoli (gm)500 g
Chicken Breast, Cooked1080 g
Cod, Cooked800 g
Demo day carb powder7 scoop
Egg (Large)13 egg
Egg White600 g
Extra Virgin Olive Oil190 g
freeze dried fruit crisps6 bag
Honey80 g
Jasmine Rice (Cooked)2000 grams
Mixed Vegetables (Your Choice)1000 grams
Rice Cakes (Your Choice Flavor)20 Rice cake
Salt (Dash)20 dash
Sourdough Bread (gm)420 grams
Whole Foods - Organic Medjool Dates2 dates