Stoic Physique
Daily Targets
Weekly Overview · Damian Wrather
Monday2018cal195gprotein206gcarbs46gfat28gfibre
Tuesday2004cal189gprotein204gcarbs48gfat27gfibre
Wednesday2022cal183gprotein183gcarbs62gfat22gfibre
Thursday2083cal182gprotein197gcarbs63gfat24gfibre
Friday1924cal179gprotein149gcarbs68gfat21gfibre
Saturday1910cal192gprotein164gcarbs54gfat25gfibre
Sunday1885cal202gprotein159gcarbs49gfat25gfibre
Stoic Physique
Monday Meal Plan
Damian Wrather
Daily Totals
2018cal195gprotein206gcarbs46gfat28gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 150 g | 73 cal |
| Oatmeal (Dry) | 60 grams | 233 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Honey | 20 g | 66 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
Meal Totals702cal55gprotein71gcarbs22gfat8gfibre
| Brioche Buns | 1 bun | 189 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 6.5 oz | 338 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals566cal54gprotein38gcarbs22gfat5gfibre
| Greek Yogurt - Nonfat - Any Flavor | 210 grams | 118 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals220cal17gprotein38gcarbs0gfat4gfibre
| Cod, Cooked | 200 g | 198 cal |
| Sweet Potato (cooked)(Gm) | 150 g | 131 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals370cal50gprotein38gcarbs2gfat9gfibre
| Greek Yogurt - Nonfat - Any Flavor | 230 grams | 129 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
Meal Totals160cal19gprotein21gcarbs0gfat2gfibre
Stoic Physique
Tuesday Meal Plan
Damian Wrather
Daily Totals
2004cal189gprotein204gcarbs48gfat27gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 120 g | 58 cal |
| Oatmeal (Dry) | 55 grams | 213 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Honey | 20 g | 66 cal |
Meal Totals613cal40gprotein66gcarbs21gfat8gfibre
| Brioche Buns | 1 bun | 189 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 6.5 oz | 338 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals566cal54gprotein38gcarbs22gfat5gfibre
| Beef Jerky | 80 grams | 209 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals323cal30gprotein44gcarbs3gfat3gfibre
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Cod, Cooked | 200 g | 198 cal |
| Sweet Potato (cooked)(Gm) | 150 g | 131 cal |
Meal Totals370cal50gprotein38gcarbs2gfat9gfibre
| Non-Fat Cottage Cheese | 150 grams | 100 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
Meal Totals132cal15gprotein18gcarbs0gfat2gfibre
Stoic Physique
Wednesday Meal Plan
Damian Wrather
Daily Totals
2022cal183gprotein183gcarbs62gfat22gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 120 g | 58 cal |
| Oatmeal (Dry) | 55 grams | 213 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Honey | 20 g | 66 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
Meal Totals674cal52gprotein67gcarbs22gfat8gfibre
| Brioche Buns | 1 bun | 189 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 6.5 oz | 338 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals566cal54gprotein38gcarbs22gfat5gfibre
| Greek Yogurt - Nonfat - Any Flavor | 170 grams | 95 cal |
| Mandarin Orange | 1 medium | 40 cal |
Meal Totals136cal15gprotein19gcarbs0gfat2gfibre
| Brioche Buns | 1 bun | 189 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 5 oz | 260 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals486cal43gprotein38gcarbs18gfat5gfibre
| Greek Yogurt - Nonfat - Any Flavor | 230 grams | 129 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
Meal Totals160cal19gprotein21gcarbs0gfat2gfibre
Stoic Physique
Thursday Meal Plan
Damian Wrather
Daily Totals
2083cal182gprotein197gcarbs63gfat24gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 120 g | 58 cal |
| Oatmeal (Dry) | 55 grams | 213 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Honey | 20 g | 66 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
Meal Totals674cal52gprotein67gcarbs22gfat8gfibre
| Brioche Buns | 1 bun | 189 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 6.5 oz | 338 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals566cal54gprotein38gcarbs22gfat5gfibre
| Beef Jerky | 30 grams | 78 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals181cal11gprotein32gcarbs1gfat4gfibre
| Brioche Buns | 1 bun | 189 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 5 oz | 260 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals486cal43gprotein38gcarbs18gfat5gfibre
| Non-Fat Cottage Cheese | 220 grams | 147 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
Meal Totals176cal22gprotein22gcarbs0gfat2gfibre
Stoic Physique
Friday Meal Plan
Damian Wrather
Daily Totals
1924cal179gprotein149gcarbs68gfat21gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 120 g | 58 cal |
| Oatmeal (Dry) | 40 grams | 155 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
Meal Totals544cal50gprotein41gcarbs20gfat6gfibre
| Brioche Buns | 1 bun | 189 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 6.5 oz | 338 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals566cal54gprotein38gcarbs22gfat5gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| Brioche Buns | 1 bun | 189 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 5 oz | 260 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals486cal43gprotein38gcarbs18gfat5gfibre
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
Meal Totals116cal12gprotein17gcarbs0gfat2gfibre
Stoic Physique
Saturday Meal Plan
Damian Wrather
Daily Totals
1910cal192gprotein164gcarbs54gfat25gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 120 g | 58 cal |
| Oatmeal (Dry) | 50 grams | 195 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
Meal Totals520cal39gprotein46gcarbs20gfat7gfibre
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| White Rice (Cooked) | 130 grams | 164 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
Meal Totals598cal54gprotein46gcarbs22gfat7gfibre
| Greek Yogurt - Nonfat - Any Flavor | 210 grams | 118 cal |
Meal Totals120cal17gprotein13gcarbs0gfat
| Sirloin Steak - Cooked | 7 oz | 340 cal |
| Sweet Potato (cooked)(Gm) | 150 g | 131 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals508cal62gprotein38gcarbs12gfat9gfibre
| Non-Fat Cottage Cheese | 200 grams | 133 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
Meal Totals164cal20gprotein21gcarbs0gfat2gfibre
Stoic Physique
Sunday Meal Plan
Damian Wrather
Daily Totals
1885cal202gprotein159gcarbs49gfat25gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 120 g | 58 cal |
| Oatmeal (Dry) | 50 grams | 195 cal |
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
Meal Totals520cal39gprotein46gcarbs20gfat7gfibre
| Chicken Breast (Cooked)(OZ) | 8 oz | 354 cal |
| Sweet Potato (Grilled) | 1 serving | 149 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
Meal Totals613cal74gprotein32gcarbs21gfat8gfibre
| Beef Jerky | 50 grams | 131 cal |
Meal Totals134cal18gprotein11gcarbs2gfat
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
Meal Totals514cal59gprotein56gcarbs6gfat9gfibre
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 50 grams | 23 cal |
Meal Totals104cal12gprotein14gcarbs0gfat1gfibre
Stoic Physique
Shopping List
Everything for the week · Damian Wrather
Food ItemAmount
93/7 - Lean Ground Turkey (Cooked)47.5 oz
93/7 Lean Ground Beef (Cooked)7 oz
Apple (Whole)2 medium (~182 g)
Banana, Single1 medium (~118 g)
Barebells Protein Bars1 bar
Beef Jerky160 grams
Brioche Buns8 bun
Chicken Breast (Cooked)(OZ)14 oz
Cod, Cooked400 g
Egg (Large)21 egg
Egg White870 g
Fresh/Frozen Mixed Berries1230 grams
Greek Yogurt - Nonfat - Any Flavor1350 grams
Honey80 g
Mandarin Orange1 medium
Mixed Vegetables (Your Choice)1450 grams
Non-Fat Cottage Cheese570 grams
Oatmeal (Dry)365 grams
Olive Oil16 g
Sirloin Steak - Cooked7 oz
Sweet Potato (cooked)(Gm)450 g
Sweet Potato (Grilled)1 serving
Whey Protein Powder2 scoop
White Rice (Cooked)280 grams