Stoic Physique
Daily Targets
Weekly Overview · Fez Tahir
Monday2106cal179gprotein199gcarbs66gfat12gfibre
Tuesday2211cal183gprotein201gcarbs75gfat10gfibre
Wednesday2123cal181gprotein199gcarbs67gfat12gfibre
Thursday2105cal185gprotein213gcarbs57gfat16gfibre
Friday2106cal179gprotein199gcarbs66gfat12gfibre
Saturday1934cal165gprotein161gcarbs70gfat10gfibre
Sunday2095cal169gprotein168gcarbs83gfat3gfibre
Stoic Physique
Monday Meal Plan
Fez Tahir
Daily Totals
2106cal179gprotein199gcarbs66gfat12gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| 90/10 Ground Beef - Cooked | 3 oz | 178 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Salsa | 40 grams | 14 cal |
Meal Totals532cal50gprotein29gcarbs24gfat
| Go Macro - Protein Bar | 1 bar | 274 cal |
Meal Totals274cal10gprotein36gcarbs10gfat
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| White Rice (Cooked) | 130 grams | 164 cal |
| Bell Pepper | 100 g | 31 cal |
| Onion | 1 medium (~110 g) | 47 cal |
| Olive Oil | 5 g | 45 cal |
Meal Totals556cal58gprotein54gcarbs12gfat7gfibre
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Whole Foods - Organic Medjool Dates | 2 dates | 124 cal |
Meal Totals236cal17gprotein42gcarbs0gfat
| 90/10 Ground Beef - Cooked | 5 oz | 297 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Salsa | 60 grams | 20 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
Meal Totals508cal44gprotein38gcarbs20gfat5gfibre
Stoic Physique
Tuesday Meal Plan
Fez Tahir
Daily Totals
2211cal183gprotein201gcarbs75gfat10gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| 90/10 Ground Beef - Cooked | 3 oz | 178 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Salsa | 40 grams | 14 cal |
Meal Totals532cal50gprotein29gcarbs24gfat
| Go Macro - Protein Bar | 1 bar | 274 cal |
Meal Totals274cal10gprotein36gcarbs10gfat
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| White Rice (Cooked) | 125 grams | 158 cal |
| Bell Pepper | 100 g | 31 cal |
| Onion | 1 medium (~110 g) | 47 cal |
Meal Totals507cal58gprotein53gcarbs7gfat7gfibre
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Whole Foods - Organic Medjool Dates | 2 dates | 124 cal |
Meal Totals236cal17gprotein42gcarbs0gfat
| Chicken Thigh, Cooked | 170 g | 294 cal |
| White Rice (Cooked) | 125 grams | 158 cal |
| Roasted Broccoli | 150 grams | 165 cal |
| Olive Oil | 5 g | 45 cal |
Meal Totals662cal48gprotein41gcarbs34gfat3gfibre
Stoic Physique
Wednesday Meal Plan
Fez Tahir
Daily Totals
2123cal181gprotein199gcarbs67gfat12gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| 90/10 Ground Beef - Cooked | 3 oz | 178 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Salsa | 40 grams | 14 cal |
Meal Totals532cal50gprotein29gcarbs24gfat
| Go Macro - Protein Bar | 1 bar | 274 cal |
Meal Totals274cal10gprotein36gcarbs10gfat
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| White Rice (Cooked) | 130 grams | 164 cal |
| Bell Pepper | 100 g | 31 cal |
| Onion | 1 medium (~110 g) | 47 cal |
| Olive Oil | 5 g | 45 cal |
Meal Totals556cal58gprotein54gcarbs12gfat7gfibre
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Whole Foods - Organic Medjool Dates | 2 dates | 124 cal |
Meal Totals236cal17gprotein42gcarbs0gfat
| Ground Bison 92% (cooked) | 5 oz | 318 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Salsa | 60 grams | 20 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
Meal Totals525cal46gprotein38gcarbs21gfat5gfibre
Stoic Physique
Thursday Meal Plan
Fez Tahir
Daily Totals
2105cal185gprotein213gcarbs57gfat16gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| 90/10 Ground Beef - Cooked | 3 oz | 178 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Salsa | 40 grams | 14 cal |
Meal Totals532cal50gprotein29gcarbs24gfat
| Go Macro - Protein Bar | 1 bar | 274 cal |
Meal Totals274cal10gprotein36gcarbs10gfat
| Chicken Breast (Cooked)(OZ) | 5 oz | 221 cal |
| White Rice (Cooked) | 125 grams | 158 cal |
| Bell Pepper | 100 g | 31 cal |
| Onion | 1 medium (~110 g) | 47 cal |
| Olive Oil | 5 g | 45 cal |
Meal Totals507cal49gprotein53gcarbs11gfat7gfibre
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Whole Foods - Organic Medjool Dates | 2 dates | 124 cal |
Meal Totals236cal17gprotein42gcarbs0gfat
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| White Rice (Cooked) | 140 grams | 176 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Olive Oil | 6 g | 54 cal |
Meal Totals556cal59gprotein53gcarbs12gfat9gfibre
Stoic Physique
Friday Meal Plan
Fez Tahir
Daily Totals
2106cal179gprotein199gcarbs66gfat12gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| 90/10 Ground Beef - Cooked | 3 oz | 178 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Salsa | 40 grams | 14 cal |
Meal Totals532cal50gprotein29gcarbs24gfat
| Go Macro - Protein Bar | 1 bar | 274 cal |
Meal Totals274cal10gprotein36gcarbs10gfat
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| White Rice (Cooked) | 130 grams | 164 cal |
| Bell Pepper | 100 g | 31 cal |
| Onion | 1 medium (~110 g) | 47 cal |
| Olive Oil | 5 g | 45 cal |
Meal Totals556cal58gprotein54gcarbs12gfat7gfibre
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Whole Foods - Organic Medjool Dates | 2 dates | 124 cal |
Meal Totals236cal17gprotein42gcarbs0gfat
| 90/10 Ground Beef - Cooked | 5 oz | 297 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Salsa | 60 grams | 20 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
Meal Totals508cal44gprotein38gcarbs20gfat5gfibre
Stoic Physique
Saturday Meal Plan
Fez Tahir
Daily Totals
1934cal165gprotein161gcarbs70gfat10gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| 90/10 Ground Beef - Cooked | 3 oz | 178 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Salsa | 40 grams | 14 cal |
Meal Totals532cal50gprotein29gcarbs24gfat
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Whole Foods - Organic Medjool Dates | 2 dates | 124 cal |
Meal Totals236cal17gprotein42gcarbs0gfat
| Chicken Kebab | 250 grams | 388 cal |
Meal Totals394cal40gprotein18gcarbs18gfat
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Frozen Mango/Berries | 100 grams | 51 cal |
Meal Totals164cal16gprotein25gcarbs0gfat
| 90/10 Ground Beef - Cooked | 5 oz | 297 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Bell Pepper | 100 g | 31 cal |
| Avocado | 0.5 medium (~150 g edible) | 132 cal |
Meal Totals608cal42gprotein47gcarbs28gfat10gfibre
Stoic Physique
Sunday Meal Plan
Fez Tahir
Daily Totals
2095cal169gprotein168gcarbs83gfat3gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 100 g | 48 cal |
| 90/10 Ground Beef - Cooked | 3 oz | 178 cal |
| Medium Flour Tortilla | 1 tortilla | 139 cal |
| Salsa | 40 grams | 14 cal |
Meal Totals532cal50gprotein29gcarbs24gfat
| Go Macro - Protein Bar | 1 bar | 274 cal |
Meal Totals274cal10gprotein36gcarbs10gfat
| Naya - Chicken Shawarma Bowl (GH) | 1 bowl | 592 cal |
Meal Totals592cal35gprotein50gcarbs28gfat
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
Meal Totals112cal16gprotein12gcarbs0gfat
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| White Rice (Cooked) | 125 grams | 158 cal |
| Roasted Broccoli | 150 grams | 165 cal |
Meal Totals585cal58gprotein41gcarbs21gfat3gfibre
Stoic Physique
Shopping List
Everything for the week · Fez Tahir
Food ItemAmount
90/10 Ground Beef - Cooked36 oz
Avocado0.5 medium (~150 g edible)
Bell Pepper600 g
Chicken Breast (Cooked)(OZ)41 oz
Chicken Kebab250 grams
Chicken Thigh, Cooked170 g
Egg (Large)14 egg
Egg White700 g
Frozen Mango/Berries100 grams
Go Macro - Protein Bar6 bar
Greek Yogurt - Nonfat - Any Flavor1600 grams
Ground Bison 92% (cooked)5 oz
Medium Flour Tortilla10 tortilla
Mixed Vegetables (Your Choice)510 grams
Naya - Chicken Shawarma Bowl (GH)1 bowl
Olive Oil31 g
Onion5 medium (~110 g)
Roasted Broccoli300 grams
Salsa460 grams
White Rice (Cooked)1150 grams
Whole Foods - Organic Medjool Dates12 dates