Stoic Physique
Daily Targets
Weekly Overview · Justin Spicer
Monday1484cal141gprotein104gcarbs56gfat35gfibre
Tuesday1450cal138gprotein103gcarbs54gfat36gfibre
Wednesday1665cal149gprotein130gcarbs61gfat61gfibre
Thursday1770cal158gprotein154gcarbs58gfat33gfibre
Friday1615cal128gprotein161gcarbs51gfat48gfibre
Saturday1881cal156gprotein177gcarbs61gfat45gfibre
Sunday1827cal167gprotein184gcarbs47gfat36gfibre
Stoic Physique
Monday Meal Plan
Justin Spicer
Daily Totals
1484cal141gprotein104gcarbs56gfat35gfibre
| Egg (Large) | 1 egg | 75 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| 80 Cal Light And Fit Greek Yogurt | 1 serving | 84 cal |
Meal Totals283cal23gprotein32gcarbs7gfat5gfibre
| Albacore Wild Tuna packet (in water)(3oz) | 1 packet | 107 cal |
| Mission Foods - Carb Balance Flour Tortillas | 1 serving | 68 cal |
| Hellmann'S - Light Mayonnaise | 15 grams | 40 cal |
| Bell Pepper, Red | 1 medium (~119 g) | 37 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Hummus | 40 g | 88 cal |
Meal Totals361cal32gprotein20gcarbs17gfat23gfibre
| Cottage Cheese 2% | 120 g | 99 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
Meal Totals131cal13gprotein13gcarbs3gfat2gfibre
| Salmon (cooked)(grams) | 170 grams | 340 cal |
| Sweet Potato (Single) | 1 medium (~130 g, baked) | 114 cal |
| Broccoli (Cups) | 1 cup(s) | 36 cal |
| Olive Oil | 5 g | 45 cal |
Meal Totals534cal43gprotein32gcarbs26gfat5gfibre
| Orgain Protein Shake | 1 serving | 175 cal |
Meal Totals175cal30gprotein7gcarbs3gfat
NoteConsume 30-60min prior to training | IF NOT TRAINING SKIP THIS MEAL
Stoic Physique
Tuesday Meal Plan
Justin Spicer
Daily Totals
1450cal138gprotein103gcarbs54gfat36gfibre
| Egg (Large) | 2 egg | 150 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| 80 Cal Light And Fit Greek Yogurt | 1 serving | 84 cal |
Meal Totals356cal30gprotein32gcarbs12gfat5gfibre
| Albacore Wild Tuna packet (in water)(3oz) | 1 packet | 107 cal |
| Mission Foods - Carb Balance Flour Tortillas | 1 serving | 68 cal |
| Hellmann'S - Light Mayonnaise | 30 grams | 80 cal |
| Bell Pepper, Red | 1 medium (~119 g) | 37 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
Meal Totals442cal31gprotein21gcarbs26gfat26gfibre
| Cottage Cheese 2% | 100 g | 82 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
Meal Totals119cal11gprotein12gcarbs3gfat2gfibre
| Tilapia (Cooked) | 120 grams | 157 cal |
| Brown Rice (Cooked)(Fr) | 90 grams | 134 cal |
| Asparagus (Single) | 4 Medium Spear(s) | 15 cal |
| Olive Oil | 5 g | 45 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
Meal Totals358cal36gprotein31gcarbs10gfat3gfibre
| Orgain Protein Shake | 1 serving | 175 cal |
Meal Totals175cal30gprotein7gcarbs3gfat
NoteConsume 30-60min prior to training | IF NOT TRAINING SKIP THIS MEAL
Stoic Physique
Wednesday Meal Plan
Justin Spicer
Daily Totals
1665cal149gprotein130gcarbs61gfat61gfibre
| Egg (Large) | 2 egg | 150 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| 80 Cal Light And Fit Greek Yogurt | 1 serving | 84 cal |
Meal Totals356cal30gprotein32gcarbs12gfat5gfibre
| Albacore Wild Tuna packet (in water)(3oz) | 1 packet | 107 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| Hellmann'S - Light Mayonnaise | 20 grams | 53 cal |
| Bell Pepper, Red | 1 medium (~119 g) | 37 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Avocado (Single) | 0.25 medium (~150 g edible) | 66 cal |
Meal Totals418cal36gprotein19gcarbs22gfat40gfibre
| Cottage Cheese 2% | 100 g | 82 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
Meal Totals119cal11gprotein12gcarbs3gfat2gfibre
| Shrimp (Cooked) | 5 oz | 165 cal |
| Brown Rice (Cooked)(Fr) | 80 grams | 118 cal |
| Bell Pepper, Red | 1 medium (~119 g) | 37 cal |
| Broccoli (Cups) | 2 cup(s) | 72 cal |
| Olive Oil | 5 g | 45 cal |
| Coconut Aminos | 15 ml | 24 cal |
| Sesame Seeds | 5 g | 34 cal |
Meal Totals499cal41gprotein50gcarbs15gfat14gfibre
| Orgain Protein Shake | 1 serving | 175 cal |
Meal Totals175cal30gprotein7gcarbs3gfat
NoteConsume 30-60min prior to training | IF NOT TRAINING SKIP THIS MEAL
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
Meal Totals98cal1gprotein10gcarbs6gfat
Stoic Physique
Thursday Meal Plan
Justin Spicer
Daily Totals
1770cal158gprotein154gcarbs58gfat33gfibre
| Egg (Large) | 2 egg | 150 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| 80 Cal Light And Fit Greek Yogurt | 1 serving | 84 cal |
| Mixed Fruit (Cups) | 1 cup | 72 cal |
Meal Totals428cal31gprotein49gcarbs12gfat8gfibre
| Salmon (cooked)(grams) | 140 grams | 280 cal |
| Quinoa (Cooked)(Grams) | 90 grams | 106 cal |
| Baby Spinach | 50 grams | 16 cal |
| Bell Pepper, Red | 1 medium (~119 g) | 37 cal |
| Olive Oil | 5 g | 45 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
Meal Totals493cal38gprotein29gcarbs25gfat17gfibre
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| 2% Greek Yogurt | 100 grams | 74 cal |
| Strawberries | 80 g | 28 cal |
Meal Totals194cal16gprotein28gcarbs2gfat2gfibre
| Tilapia (Cooked) | 140 grams | 183 cal |
| Brown Rice (Cooked)(Fr) | 80 grams | 118 cal |
| Asparagus (Single) | 10 Medium Spear(s) | 37 cal |
| Olive Oil | 5 g | 45 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
Meal Totals382cal42gprotein31gcarbs10gfat6gfibre
| Orgain Protein Shake | 1 serving | 175 cal |
Meal Totals175cal30gprotein7gcarbs3gfat
NoteConsume 30-60min prior to training | IF NOT TRAINING SKIP THIS MEAL
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
Meal Totals98cal1gprotein10gcarbs6gfat
Stoic Physique
Friday Meal Plan
Justin Spicer
Daily Totals
1615cal128gprotein161gcarbs51gfat48gfibre
| Egg (Large) | 1 egg | 75 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| 80 Cal Light And Fit Greek Yogurt | 1 serving | 84 cal |
| Mixed Fruit (Cups) | 1 cup | 72 cal |
Meal Totals355cal24gprotein49gcarbs7gfat8gfibre
| Salmon (cooked)(grams) | 150 grams | 300 cal |
| Quinoa (Cooked)(Grams) | 100 grams | 118 cal |
| Baby Spinach | 50 grams | 16 cal |
| Bell Pepper, Red | 1 medium (~119 g) | 37 cal |
| Olive Oil | 3 g | 27 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
Meal Totals500cal40gprotein31gcarbs24gfat18gfibre
| 2% Greek Yogurt | 100 grams | 74 cal |
| Strawberries | 80 g | 28 cal |
Meal Totals102cal11gprotein10gcarbs2gfat2gfibre
| Minced Clams | 200 grams | 96 cal |
| Brami - Protein Pasta (Cooked) | 120 grams | 200 cal |
| Kerrygold Butter | 15 grams | 106 cal |
| White Wine | 1 bottle (750 ml) | 80 cal |
| Clam Juice | 1 ml | 0 cal |
| Vegetable Broth - 365 | 1 ml | 0 cal |
Meal Totals483cal23gprotein64gcarbs15gfat20gfibre
| Orgain Protein Shake | 1 serving | 175 cal |
Meal Totals175cal30gprotein7gcarbs3gfat
NoteConsume 30-60min prior to training | IF NOT TRAINING SKIP THIS MEAL
Stoic Physique
Saturday Meal Plan
Justin Spicer
Daily Totals
1881cal156gprotein177gcarbs61gfat45gfibre
| Egg (Large) | 2 egg | 150 cal |
| Dave's Killer Bread - 21 Whole Grains | 1 slice | 122 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Mixed Fruit (Cups) | 1 cup | 72 cal |
Meal Totals475cal20gprotein47gcarbs23gfat13gfibre
| Albacore Wild Tuna packet (in water)(3oz) | 1 packet | 107 cal |
| Brown Rice (Cooked)(Fr) | 80 grams | 118 cal |
| Edamame Beans | 80 g | 104 cal |
| Cucumber | 100 g | 18 cal |
| Carrot | 1 medium (~61 g) | 27 cal |
| Coconut Aminos | 15 ml | 24 cal |
| Sesame Seeds | 5 g | 34 cal |
Meal Totals431cal36gprotein47gcarbs11gfat8gfibre
| 2% Greek Yogurt | 150 grams | 111 cal |
| Strawberries | 80 g | 28 cal |
Meal Totals139cal16gprotein12gcarbs3gfat2gfibre
| Cod, Cooked | 200 g | 198 cal |
| 6" Yellow Corn Tortillas | 2 tortilla | 186 cal |
| Salsa | 50 grams | 16 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Cabbage | 100 g | 29 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
Meal Totals563cal53gprotein54gcarbs15gfat22gfibre
| Orgain Protein Shake | 1 serving | 175 cal |
Meal Totals175cal30gprotein7gcarbs3gfat
NoteConsume 30-60min prior to training | IF NOT TRAINING SKIP THIS MEAL
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
Meal Totals98cal1gprotein10gcarbs6gfat
Stoic Physique
Sunday Meal Plan
Justin Spicer
Daily Totals
1827cal167gprotein184gcarbs47gfat36gfibre
| Egg (Large) | 2 egg | 150 cal |
| Dave's Killer Bread - 21 Whole Grains | 2 slice | 243 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Mixed Fruit (Cups) | 1 cup | 72 cal |
Meal Totals601cal25gprotein69gcarbs25gfat18gfibre
| Tilapia (Cooked) | 120 grams | 157 cal |
| Brown Rice (Cooked)(Fr) | 80 grams | 118 cal |
| Asparagus (Single) | 4 Medium Spear(s) | 15 cal |
| Olive Oil | 4 g | 36 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
Meal Totals333cal35gprotein28gcarbs9gfat3gfibre
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
| 2% Greek Yogurt | 120 grams | 89 cal |
| Strawberries | 80 g | 28 cal |
Meal Totals215cal18gprotein29gcarbs3gfat2gfibre
| Mahi-Mahi (Cooked) | 7 oz | 217 cal |
| Brown Rice (Cooked)(Fr) | 80 grams | 118 cal |
| Broccoli (Cups) | 2 cup(s) | 72 cal |
| Coconut Aminos | 15 ml | 24 cal |
| Olive Oil | 4 g | 36 cal |
Meal Totals463cal58gprotein42gcarbs7gfat11gfibre
| Mandarin Orange | 1 medium | 40 cal |
| Orgain Protein Shake | 1 serving | 175 cal |
Meal Totals215cal31gprotein16gcarbs3gfat2gfibre
NoteConsume 30-60min prior to training | IF NOT TRAINING SKIP THIS MEAL
Stoic Physique
Shopping List
Everything for the week · Justin Spicer
Food ItemAmount
2% Greek Yogurt470 grams
6" Yellow Corn Tortillas2 tortilla
80 Cal Light And Fit Greek Yogurt5 serving
Albacore Wild Tuna packet (in water)(3oz)4 packet
Asparagus (Single)18 Medium Spear(s)
Avocado (Single)2.3 medium (~150 g edible)
Baby Spinach100 grams
Bell Pepper, Red6 medium (~119 g)
Brami - Protein Pasta (Cooked)120 grams
Broccoli (Cups)5 cup(s)
Brown Rice (Cooked)(Fr)490 grams
Cabbage100 g
Carrot1 medium (~61 g)
Clam Juice1 ml
Coconut Aminos45 ml
Cod, Cooked200 g
Cottage Cheese 2%320 g
Cucumber100 g
Dave's Killer Bread - 21 Whole Grains8 slice
Edamame Beans80 g
Egg (Large)12 egg
Fresh/Frozen Mixed Berries240 grams
Hellmann'S - Light Mayonnaise65 grams
Hummus40 g
Kerrygold Butter15 grams
Lemon Juice (Tbsp)6 Tbsp
Mahi-Mahi (Cooked)7 oz
Mandarin Orange1 medium
Minced Clams200 grams
Mission Foods - Carb Balance Flour Tortillas4 serving
Mixed Fruit (Cups)4 cup
Olive Oil36 g
Orgain Protein Shake7 serving
Quinoa (Cooked)(Grams)190 grams
Romaine/Cos Lettuce300 g
Salmon (cooked)(grams)460 grams
Salsa50 grams
Sesame Seeds10 g
Shrimp (Cooked)5 oz
Skinny Pop Popcorn (100 Cal Snack Bag)3 bag
Strawberries320 g
Sweet Potato (Single)1 medium (~130 g, baked)
Tilapia (Cooked)380 grams
Vegetable Broth - 3651 ml
White Wine1 bottle (750 ml)
Yasso Frozen Yogurt Bar2 bar