Stoic Physique
Daily Targets
Weekly Overview · Ed Saxon
Monday2379cal186gprotein231gcarbs79gfat18gfibre
Tuesday2312cal195gprotein212gcarbs76gfat22gfibre
Wednesday2330cal180gprotein236gcarbs74gfat20gfibre
Thursday2329cal194gprotein233gcarbs69gfat19gfibre
Friday2275cal177gprotein214gcarbs79gfat22gfibre
Saturday2312cal183gprotein233gcarbs72gfat18gfibre
Sunday2312cal195gprotein212gcarbs76gfat22gfibre
Stoic Physique
Monday Meal Plan
Ed Saxon
Daily Totals
2379cal186gprotein231gcarbs79gfat18gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 120 g | 58 cal |
| Dave's Killer Bread - Thin Sliced | 1 slice | 69 cal |
| Bell Pepper | 80 g | 24 cal |
| Olive Oil | 5 g | 45 cal |
| Salsa | 40 grams | 14 cal |
Meal Totals361cal30gprotein22gcarbs17gfat5gfibre
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Felix - Frozen Blueberries | 80 g | 44 cal |
Meal Totals128cal12gprotein20gcarbs0gfat
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Jasmine Rice (Cooked) | 140 grams | 198 cal |
| La Tortilla Factory - Low Carb Wraps | 1 tortilla | 76 cal |
| Avocado | 0.5 medium (~150 g edible) | 132 cal |
| Bell Pepper | 100 g | 31 cal |
| Onion | 1 medium (~110 g) | 47 cal |
| Salsa | 60 grams | 20 cal |
| Taco Seasoning Mix (40% Less Sodium) | 12 grams | 32 cal |
Meal Totals802cal65gprotein86gcarbs22gfat10gfibre
| Non-Fat Cottage Cheese | 150 grams | 100 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals212cal16gprotein37gcarbs0gfat3gfibre
| 90/10 Ground Beef - Cooked | 6 oz | 356 cal |
| Jasmine Rice (Cooked) | 130 grams | 184 cal |
| Roasted Broccoli | 150 grams | 165 cal |
| Low Fat Shredded Cheese | 25 grams | 81 cal |
Meal Totals784cal58gprotein48gcarbs40gfat
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
Meal Totals92cal5gprotein18gcarbs0gfat
Stoic Physique
Tuesday Meal Plan
Ed Saxon
Daily Totals
2312cal195gprotein212gcarbs76gfat22gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 120 g | 58 cal |
| Dave's Killer Bread - Thin Sliced | 1 slice | 69 cal |
| Bell Pepper | 80 g | 24 cal |
| Olive Oil | 5 g | 45 cal |
| Salsa | 40 grams | 14 cal |
Meal Totals361cal30gprotein22gcarbs17gfat5gfibre
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Felix - Frozen Blueberries | 80 g | 44 cal |
Meal Totals128cal12gprotein20gcarbs0gfat
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Jasmine Rice (Cooked) | 140 grams | 198 cal |
| La Tortilla Factory - Low Carb Wraps | 1 tortilla | 76 cal |
| Avocado | 0.5 medium (~150 g edible) | 132 cal |
| Bell Pepper | 100 g | 31 cal |
| Onion | 1 medium (~110 g) | 47 cal |
| Salsa | 60 grams | 20 cal |
| Taco Seasoning Mix (40% Less Sodium) | 12 grams | 32 cal |
Meal Totals802cal65gprotein86gcarbs22gfat10gfibre
| Non-Fat Cottage Cheese | 150 grams | 100 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals212cal16gprotein37gcarbs0gfat3gfibre
| Chicken Breast (Cooked)(OZ) | 7 oz | 309 cal |
| Sweet Potato (Grilled) | 1 serving | 149 cal |
| Roasted Broccoli | 150 grams | 165 cal |
| Olive Oil | 10 g | 90 cal |
Meal Totals717cal67gprotein29gcarbs37gfat4gfibre
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
Meal Totals92cal5gprotein18gcarbs0gfat
Stoic Physique
Wednesday Meal Plan
Ed Saxon
Daily Totals
2330cal180gprotein236gcarbs74gfat20gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 120 g | 58 cal |
| Dave's Killer Bread - Thin Sliced | 1 slice | 69 cal |
| Bell Pepper | 80 g | 24 cal |
| Olive Oil | 5 g | 45 cal |
| Salsa | 40 grams | 14 cal |
Meal Totals361cal30gprotein22gcarbs17gfat5gfibre
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Felix - Frozen Blueberries | 80 g | 44 cal |
Meal Totals128cal12gprotein20gcarbs0gfat
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Jasmine Rice (Cooked) | 140 grams | 198 cal |
| La Tortilla Factory - Low Carb Wraps | 1 tortilla | 76 cal |
| Avocado | 0.5 medium (~150 g edible) | 132 cal |
| Bell Pepper | 100 g | 31 cal |
| Onion | 1 medium (~110 g) | 47 cal |
| Salsa | 60 grams | 20 cal |
| Taco Seasoning Mix (40% Less Sodium) | 12 grams | 32 cal |
Meal Totals802cal65gprotein86gcarbs22gfat10gfibre
| Non-Fat Cottage Cheese | 150 grams | 100 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals212cal16gprotein37gcarbs0gfat3gfibre
| 90/10 Ground Beef - Cooked | 6 oz | 356 cal |
| Jasmine Rice (Cooked) | 130 grams | 184 cal |
| Roasted Broccoli | 150 grams | 165 cal |
| Bell Pepper | 100 g | 31 cal |
Meal Totals735cal52gprotein53gcarbs35gfat2gfibre
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
Meal Totals92cal5gprotein18gcarbs0gfat
Stoic Physique
Thursday Meal Plan
Ed Saxon
Daily Totals
2329cal194gprotein233gcarbs69gfat19gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 120 g | 58 cal |
| Dave's Killer Bread - Thin Sliced | 1 slice | 69 cal |
| Bell Pepper | 80 g | 24 cal |
| Olive Oil | 5 g | 45 cal |
| Salsa | 40 grams | 14 cal |
Meal Totals361cal30gprotein22gcarbs17gfat5gfibre
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Felix - Frozen Blueberries | 80 g | 44 cal |
Meal Totals128cal12gprotein20gcarbs0gfat
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Jasmine Rice (Cooked) | 140 grams | 198 cal |
| La Tortilla Factory - Low Carb Wraps | 1 tortilla | 76 cal |
| Avocado | 0.5 medium (~150 g edible) | 132 cal |
| Bell Pepper | 100 g | 31 cal |
| Onion | 1 medium (~110 g) | 47 cal |
| Salsa | 60 grams | 20 cal |
| Taco Seasoning Mix (40% Less Sodium) | 12 grams | 32 cal |
Meal Totals802cal65gprotein86gcarbs22gfat10gfibre
| Non-Fat Cottage Cheese | 150 grams | 100 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals212cal16gprotein37gcarbs0gfat3gfibre
| Tilapia (Cooked) | 226.796 grams | 297 cal |
| Jasmine Rice (Cooked) | 140 grams | 198 cal |
| Roasted Broccoli | 150 grams | 165 cal |
| Olive Oil | 8 g | 72 cal |
Meal Totals734cal66gprotein50gcarbs30gfat1gfibre
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
Meal Totals92cal5gprotein18gcarbs0gfat
Stoic Physique
Friday Meal Plan
Ed Saxon
Daily Totals
2275cal177gprotein214gcarbs79gfat22gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 120 g | 58 cal |
| Dave's Killer Bread - Thin Sliced | 1 slice | 69 cal |
| Bell Pepper | 80 g | 24 cal |
| Olive Oil | 5 g | 45 cal |
| Salsa | 40 grams | 14 cal |
Meal Totals361cal30gprotein22gcarbs17gfat5gfibre
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Felix - Frozen Blueberries | 80 g | 44 cal |
Meal Totals128cal12gprotein20gcarbs0gfat
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Jasmine Rice (Cooked) | 140 grams | 198 cal |
| La Tortilla Factory - Low Carb Wraps | 1 tortilla | 76 cal |
| Avocado | 0.5 medium (~150 g edible) | 132 cal |
| Bell Pepper | 100 g | 31 cal |
| Onion | 1 medium (~110 g) | 47 cal |
| Salsa | 60 grams | 20 cal |
| Taco Seasoning Mix (40% Less Sodium) | 12 grams | 32 cal |
Meal Totals802cal65gprotein86gcarbs22gfat10gfibre
| Non-Fat Cottage Cheese | 150 grams | 100 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals212cal16gprotein37gcarbs0gfat3gfibre
| 90/10 Ground Beef - Cooked | 6 oz | 356 cal |
| Sweet Potato (Grilled) | 1 serving | 149 cal |
| Roasted Broccoli | 150 grams | 165 cal |
| G Hughes - Sugar Free BBQ Sauce | 40 grams | 11 cal |
Meal Totals680cal49gprotein31gcarbs40gfat4gfibre
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
Meal Totals92cal5gprotein18gcarbs0gfat
Stoic Physique
Saturday Meal Plan
Ed Saxon
Daily Totals
2312cal183gprotein233gcarbs72gfat18gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 120 g | 58 cal |
| Dave's Killer Bread - Thin Sliced | 1 slice | 69 cal |
| Bell Pepper | 80 g | 24 cal |
| Olive Oil | 5 g | 45 cal |
| Salsa | 40 grams | 14 cal |
Meal Totals361cal30gprotein22gcarbs17gfat5gfibre
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Felix - Frozen Blueberries | 80 g | 44 cal |
Meal Totals128cal12gprotein20gcarbs0gfat
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Jasmine Rice (Cooked) | 140 grams | 198 cal |
| La Tortilla Factory - Low Carb Wraps | 1 tortilla | 76 cal |
| Avocado | 0.5 medium (~150 g edible) | 132 cal |
| Bell Pepper | 100 g | 31 cal |
| Onion | 1 medium (~110 g) | 47 cal |
| Salsa | 60 grams | 20 cal |
| Taco Seasoning Mix (40% Less Sodium) | 12 grams | 32 cal |
Meal Totals802cal65gprotein86gcarbs22gfat10gfibre
| Non-Fat Cottage Cheese | 150 grams | 100 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals212cal16gprotein37gcarbs0gfat3gfibre
| Salmon (Cooked) | 6 oz | 300 cal |
| Jasmine Rice (Cooked) | 140 grams | 198 cal |
| Roasted Broccoli | 150 grams | 165 cal |
| Olive Oil | 6 g | 54 cal |
Meal Totals717cal55gprotein50gcarbs33gfat
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
Meal Totals92cal5gprotein18gcarbs0gfat
Stoic Physique
Sunday Meal Plan
Ed Saxon
Daily Totals
2312cal195gprotein212gcarbs76gfat22gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 120 g | 58 cal |
| Dave's Killer Bread - Thin Sliced | 1 slice | 69 cal |
| Bell Pepper | 80 g | 24 cal |
| Olive Oil | 5 g | 45 cal |
| Salsa | 40 grams | 14 cal |
Meal Totals361cal30gprotein22gcarbs17gfat5gfibre
Note.
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Felix - Frozen Blueberries | 80 g | 44 cal |
Meal Totals128cal12gprotein20gcarbs0gfat
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Jasmine Rice (Cooked) | 140 grams | 198 cal |
| La Tortilla Factory - Low Carb Wraps | 1 tortilla | 76 cal |
| Avocado | 0.5 medium (~150 g edible) | 132 cal |
| Bell Pepper | 100 g | 31 cal |
| Onion | 1 medium (~110 g) | 47 cal |
| Salsa | 60 grams | 20 cal |
| Taco Seasoning Mix (40% Less Sodium) | 12 grams | 32 cal |
Meal Totals802cal65gprotein86gcarbs22gfat10gfibre
| Non-Fat Cottage Cheese | 150 grams | 100 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals212cal16gprotein37gcarbs0gfat3gfibre
| Chicken Breast (Cooked)(OZ) | 7 oz | 309 cal |
| Sweet Potato (Grilled) | 1 serving | 149 cal |
| Roasted Broccoli | 150 grams | 165 cal |
| Olive Oil | 10 g | 90 cal |
Meal Totals717cal67gprotein29gcarbs37gfat4gfibre
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
Meal Totals92cal5gprotein18gcarbs0gfat
Stoic Physique
Shopping List
Everything for the week · Ed Saxon
Food ItemAmount
90/10 Ground Beef - Cooked18 oz
Avocado3.5 medium (~150 g edible)
Banana, Single7 medium (~118 g)
Bell Pepper1360 g
Chicken Breast (Cooked)(OZ)56 oz
Dave's Killer Bread - Thin Sliced7 slice
Egg (Large)14 egg
Egg White840 g
Felix - Frozen Blueberries560 g
G Hughes - Sugar Free BBQ Sauce40 grams
Greek Yogurt - Nonfat - Any Flavor1050 grams
Jasmine Rice (Cooked)1520 grams
La Tortilla Factory - Low Carb Wraps7 tortilla
Low Fat Shredded Cheese25 grams
Non-Fat Cottage Cheese1050 grams
Olive Oil69 g
Onion7 medium (~110 g)
Roasted Broccoli1050 grams
Salmon (Cooked)6 oz
Salsa700 grams
Sweet Potato (Grilled)3 serving
Taco Seasoning Mix (40% Less Sodium)84 grams
Tilapia (Cooked)226.8 grams
Yasso Frozen Yogurt Bar7 bar