Stoic Physique
Daily Targets
Weekly Overview · Mike Davis
Monday1923cal162gprotein150gcarbs75gfat23gfibre
Tuesday1923cal162gprotein150gcarbs75gfat23gfibre
Wednesday1899cal156gprotein150gcarbs75gfat22gfibre
Thursday1899cal156gprotein150gcarbs75gfat22gfibre
Friday1923cal156gprotein156gcarbs75gfat23gfibre
Saturday1903cal159gprotein175gcarbs63gfat28gfibre
Sunday1903cal159gprotein175gcarbs63gfat28gfibre
Stoic Physique
Monday Meal Plan
Mike Davis
Daily Totals
1923cal162gprotein150gcarbs75gfat23gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 100 g | 48 cal |
| Smoked Salmon | 60 g | 67 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
Meal Totals432cal42gprotein21gcarbs20gfat4gfibre
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Mixed Nuts | 20 grams | 126 cal |
Meal Totals234cal20gprotein16gcarbs10gfat2gfibre
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 5 g | 45 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
Meal Totals545cal46gprotein43gcarbs21gfat7gfibre
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 5 g | 45 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 7 oz | 364 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
Meal Totals600cal53gprotein43gcarbs24gfat7gfibre
Stoic Physique
Tuesday Meal Plan
Mike Davis
Daily Totals
1923cal162gprotein150gcarbs75gfat23gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 100 g | 48 cal |
| Smoked Salmon | 60 g | 67 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
Meal Totals432cal42gprotein21gcarbs20gfat4gfibre
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Mixed Nuts | 20 grams | 126 cal |
Meal Totals234cal20gprotein16gcarbs10gfat2gfibre
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Olive Oil | 5 g | 45 cal |
Meal Totals545cal46gprotein43gcarbs21gfat7gfibre
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 5 g | 45 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 7 oz | 364 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
Meal Totals600cal53gprotein43gcarbs24gfat7gfibre
Stoic Physique
Wednesday Meal Plan
Mike Davis
Daily Totals
1899cal156gprotein150gcarbs75gfat22gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 100 g | 48 cal |
| Smoked Salmon | 60 g | 67 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
Meal Totals432cal42gprotein21gcarbs20gfat4gfibre
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Mixed Nuts | 20 grams | 126 cal |
Meal Totals234cal20gprotein16gcarbs10gfat2gfibre
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 5 g | 45 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
Meal Totals521cal46gprotein37gcarbs21gfat6gfibre
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| White Rice (Cooked) | 140 grams | 176 cal |
Meal Totals600cal47gprotein49gcarbs24gfat7gfibre
Stoic Physique
Thursday Meal Plan
Mike Davis
Daily Totals
1899cal156gprotein150gcarbs75gfat22gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 100 g | 48 cal |
| Smoked Salmon | 60 g | 67 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
Meal Totals432cal42gprotein21gcarbs20gfat4gfibre
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Mixed Nuts | 20 grams | 126 cal |
Meal Totals234cal20gprotein16gcarbs10gfat2gfibre
| White Rice (Cooked) | 100 grams | 126 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| Olive Oil | 5 g | 45 cal |
Meal Totals521cal46gprotein37gcarbs21gfat6gfibre
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| White Rice (Cooked) | 140 grams | 176 cal |
Meal Totals600cal47gprotein49gcarbs24gfat7gfibre
Stoic Physique
Friday Meal Plan
Mike Davis
Daily Totals
1923cal156gprotein156gcarbs75gfat23gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
| Egg (Large) | 3 egg | 226 cal |
| Egg White | 100 g | 48 cal |
| Smoked Salmon | 60 g | 67 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
Meal Totals432cal42gprotein21gcarbs20gfat4gfibre
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Mixed Nuts | 20 grams | 126 cal |
Meal Totals234cal20gprotein16gcarbs10gfat2gfibre
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| White Rice (Cooked) | 120 grams | 151 cal |
| Olive Oil | 5 g | 45 cal |
Meal Totals545cal46gprotein43gcarbs21gfat7gfibre
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| White Rice (Cooked) | 140 grams | 176 cal |
Meal Totals600cal47gprotein49gcarbs24gfat7gfibre
Stoic Physique
Saturday Meal Plan
Mike Davis
Daily Totals
1903cal159gprotein175gcarbs63gfat28gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
| Greek Yogurt - Nonfat - Any Flavor | 250 grams | 140 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Almond Butter (gm) | 25 grams | 164 cal |
| Fresh/Frozen Mixed Berries | 140 grams | 62 cal |
Meal Totals427cal38gprotein35gcarbs15gfat6gfibre
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Mixed Nuts | 20 grams | 126 cal |
Meal Totals234cal20gprotein16gcarbs10gfat2gfibre
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Sweet Potato (cooked)(Gm) | 200 g | 174 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
Meal Totals530cal53gprotein48gcarbs14gfat10gfibre
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| White Rice (Cooked) | 140 grams | 176 cal |
Meal Totals600cal47gprotein49gcarbs24gfat7gfibre
Stoic Physique
Sunday Meal Plan
Mike Davis
Daily Totals
1903cal159gprotein175gcarbs63gfat28gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
| Greek Yogurt - Nonfat - Any Flavor | 250 grams | 140 cal |
| Whey Protein Powder | 0.5 scoop | 61 cal |
| Almond Butter (gm) | 25 grams | 164 cal |
| Fresh/Frozen Mixed Berries | 140 grams | 62 cal |
Meal Totals427cal38gprotein35gcarbs15gfat6gfibre
| Greek Yogurt - Nonfat - Any Flavor | 200 grams | 112 cal |
| Mixed Nuts | 20 grams | 126 cal |
Meal Totals234cal20gprotein16gcarbs10gfat2gfibre
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Sweet Potato (cooked)(Gm) | 200 g | 174 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
Meal Totals530cal53gprotein48gcarbs14gfat10gfibre
| 93/7 - Lean Ground Turkey (Cooked) | 6 oz | 312 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| White Rice (Cooked) | 140 grams | 176 cal |
Meal Totals600cal47gprotein49gcarbs24gfat7gfibre
Stoic Physique
Shopping List
Everything for the week · Mike Davis
Food ItemAmount
93/7 - Lean Ground Turkey (Cooked)74 oz
Almond Butter (gm)50 grams
Banana, Single7 medium (~118 g)
Egg (Large)15 egg
Egg White500 g
Fresh/Frozen Mixed Berries1280 grams
Greek Yogurt - Nonfat - Any Flavor1900 grams
Grilled Chicken (Oz)12 oz
Mixed Nuts140 grams
Mixed Vegetables (Your Choice)1400 grams
Olive Oil91 g
Smoked Salmon300 g
Sweet Potato (cooked)(Gm)400 g
Whey Protein Powder1 scoop
White Rice (Cooked)1500 grams