Stoic Physique
Daily Targets
Weekly Overview · Bob Renshaw
Monday2000cal140gprotein252gcarbs48gfat33gfibre
Tuesday2000cal140gprotein252gcarbs48gfat33gfibre
Wednesday2000cal140gprotein252gcarbs48gfat33gfibre
Thursday2000cal140gprotein252gcarbs48gfat33gfibre
Friday2000cal140gprotein252gcarbs48gfat33gfibre
Saturday2273cal204gprotein191gcarbs77gfat53gfibre
Sunday2273cal204gprotein191gcarbs77gfat53gfibre
Stoic Physique
Monday Meal Plan
Bob Renshaw
Daily Totals
2000cal140gprotein252gcarbs48gfat33gfibre
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
Meal Totals96cal2gprotein22gcarbs0gfat2gfibre
| Almond Milk, Unsweetened | 8 fl oz | 35 cal |
| Chia Seeds (Gm) | 10 grams | 51 cal |
| Blueberries | 50 g | 32 cal |
| Oatmeal Prepared With Quick Oats | 30 grams | 117 cal |
| Greek Yogurt - Nonfat - Any Flavor | 250 grams | 140 cal |
Meal Totals372cal27gprotein48gcarbs8gfat6gfibre
| Egg White (Boiled) | 4 egg white | 58 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals125cal14gprotein15gcarbs1gfat3gfibre
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals504cal47gprotein52gcarbs12gfat7gfibre
| BBQ Sauce | 50 grams | 100 cal |
| Sweet Potato (cooked)(Gm) | 250 g | 218 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
Meal Totals446cal6gprotein83gcarbs10gfat12gfibre
| Mozzarella String Cheese - Great Value | 2 stick | 164 cal |
Meal Totals164cal14gprotein0gcarbs12gfat
| Cottage Cheese 1% | 200 grams | 208 cal |
| Cinnamon | 5 grams | 16 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals293cal30gprotein32gcarbs5gfat3gfibre
Stoic Physique
Tuesday Meal Plan
Bob Renshaw
Daily Totals
2000cal140gprotein252gcarbs48gfat33gfibre
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
Meal Totals96cal2gprotein22gcarbs0gfat2gfibre
| Almond Milk, Unsweetened | 8 fl oz | 35 cal |
| Chia Seeds (Gm) | 10 grams | 51 cal |
| Blueberries | 50 g | 32 cal |
| Oatmeal Prepared With Quick Oats | 30 grams | 117 cal |
| Greek Yogurt - Nonfat - Any Flavor | 250 grams | 140 cal |
Meal Totals372cal27gprotein48gcarbs8gfat6gfibre
| Egg White (Boiled) | 4 egg white | 58 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals125cal14gprotein15gcarbs1gfat3gfibre
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals504cal47gprotein52gcarbs12gfat7gfibre
| BBQ Sauce | 50 grams | 100 cal |
| Sweet Potato (cooked)(Gm) | 250 g | 218 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
Meal Totals446cal6gprotein83gcarbs10gfat12gfibre
| Mozzarella String Cheese - Great Value | 2 stick | 164 cal |
Meal Totals164cal14gprotein0gcarbs12gfat
| Cottage Cheese 1% | 200 grams | 208 cal |
| Cinnamon | 5 grams | 16 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals293cal30gprotein32gcarbs5gfat3gfibre
Stoic Physique
Wednesday Meal Plan
Bob Renshaw
Daily Totals
2000cal140gprotein252gcarbs48gfat33gfibre
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
Meal Totals96cal2gprotein22gcarbs0gfat2gfibre
| Almond Milk, Unsweetened | 8 fl oz | 35 cal |
| Chia Seeds (Gm) | 10 grams | 51 cal |
| Blueberries | 50 g | 32 cal |
| Oatmeal Prepared With Quick Oats | 30 grams | 117 cal |
| Greek Yogurt - Nonfat - Any Flavor | 250 grams | 140 cal |
Meal Totals372cal27gprotein48gcarbs8gfat6gfibre
| Egg White (Boiled) | 4 egg white | 58 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals125cal14gprotein15gcarbs1gfat3gfibre
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals504cal47gprotein52gcarbs12gfat7gfibre
| BBQ Sauce | 50 grams | 100 cal |
| Sweet Potato (cooked)(Gm) | 250 g | 218 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
Meal Totals446cal6gprotein83gcarbs10gfat12gfibre
| Mozzarella String Cheese - Great Value | 2 stick | 164 cal |
Meal Totals164cal14gprotein0gcarbs12gfat
| Cottage Cheese 1% | 200 grams | 208 cal |
| Cinnamon | 5 grams | 16 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals293cal30gprotein32gcarbs5gfat3gfibre
Stoic Physique
Thursday Meal Plan
Bob Renshaw
Daily Totals
2000cal140gprotein252gcarbs48gfat33gfibre
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
Meal Totals96cal2gprotein22gcarbs0gfat2gfibre
| Almond Milk, Unsweetened | 8 fl oz | 35 cal |
| Chia Seeds (Gm) | 10 grams | 51 cal |
| Blueberries | 50 g | 32 cal |
| Oatmeal Prepared With Quick Oats | 30 grams | 117 cal |
| Greek Yogurt - Nonfat - Any Flavor | 250 grams | 140 cal |
Meal Totals372cal27gprotein48gcarbs8gfat6gfibre
| Egg White (Boiled) | 4 egg white | 58 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals125cal14gprotein15gcarbs1gfat3gfibre
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals504cal47gprotein52gcarbs12gfat7gfibre
| BBQ Sauce | 50 grams | 100 cal |
| Sweet Potato (cooked)(Gm) | 250 g | 218 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
Meal Totals446cal6gprotein83gcarbs10gfat12gfibre
| Mozzarella String Cheese - Great Value | 2 stick | 164 cal |
Meal Totals164cal14gprotein0gcarbs12gfat
| Cottage Cheese 1% | 200 grams | 208 cal |
| Cinnamon | 5 grams | 16 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals293cal30gprotein32gcarbs5gfat3gfibre
Stoic Physique
Friday Meal Plan
Bob Renshaw
Daily Totals
2000cal140gprotein252gcarbs48gfat33gfibre
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
Meal Totals96cal2gprotein22gcarbs0gfat2gfibre
| Almond Milk, Unsweetened | 8 fl oz | 35 cal |
| Chia Seeds (Gm) | 10 grams | 51 cal |
| Blueberries | 50 g | 32 cal |
| Oatmeal Prepared With Quick Oats | 30 grams | 117 cal |
| Greek Yogurt - Nonfat - Any Flavor | 250 grams | 140 cal |
Meal Totals372cal27gprotein48gcarbs8gfat6gfibre
| Egg White (Boiled) | 4 egg white | 58 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals125cal14gprotein15gcarbs1gfat3gfibre
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals504cal47gprotein52gcarbs12gfat7gfibre
| BBQ Sauce | 50 grams | 100 cal |
| Sweet Potato (cooked)(Gm) | 250 g | 218 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
Meal Totals446cal6gprotein83gcarbs10gfat12gfibre
| Mozzarella String Cheese - Great Value | 2 stick | 164 cal |
Meal Totals164cal14gprotein0gcarbs12gfat
| Cottage Cheese 1% | 200 grams | 208 cal |
| Cinnamon | 5 grams | 16 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals293cal30gprotein32gcarbs5gfat3gfibre
Stoic Physique
Saturday Meal Plan
Bob Renshaw
Daily Totals
2273cal204gprotein191gcarbs77gfat53gfibre
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
Meal Totals96cal2gprotein22gcarbs0gfat2gfibre
| Egg (Large) | 3 egg | 226 cal |
| Sourdough Bread - Izzio | 1 slice | 64 cal |
| Low Fat Shredded Cheese | 15 grams | 49 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Butter, Unsalted | 10 g | 73 cal |
Meal Totals480cal26gprotein31gcarbs28gfat3gfibre
| Egg White (Boiled) | 4 egg white | 58 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals125cal14gprotein15gcarbs1gfat3gfibre
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| BBQ Sauce | 40 grams | 80 cal |
| Low Fat Shredded Cheese | 25 grams | 81 cal |
| 99/1 Ground Turkey - Raw | 5 oz | 152 cal |
Meal Totals471cal56gprotein28gcarbs15gfat35gfibre
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Pasta Whole Wheat - (Cooked) | 150 grams | 236 cal |
| Tomato Pasta Sauce (Red) | 100 grams | 46 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals644cal62gprotein63gcarbs16gfat7gfibre
| Mozzarella String Cheese - Great Value | 2 stick | 164 cal |
Meal Totals164cal14gprotein0gcarbs12gfat
| Cottage Cheese 1% | 200 grams | 208 cal |
| Cinnamon | 5 grams | 16 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals293cal30gprotein32gcarbs5gfat3gfibre
Stoic Physique
Sunday Meal Plan
Bob Renshaw
Daily Totals
2273cal204gprotein191gcarbs77gfat53gfibre
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
Meal Totals96cal2gprotein22gcarbs0gfat2gfibre
| Egg (Large) | 3 egg | 226 cal |
| Sourdough Bread - Izzio | 1 slice | 64 cal |
| Low Fat Shredded Cheese | 15 grams | 49 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
| Butter, Unsalted | 10 g | 73 cal |
Meal Totals480cal26gprotein31gcarbs28gfat3gfibre
| Egg White (Boiled) | 4 egg white | 58 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals125cal14gprotein15gcarbs1gfat3gfibre
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Mission Foods - Carb Balance Flour Tortillas | 2 serving | 136 cal |
| BBQ Sauce | 40 grams | 80 cal |
| Low Fat Shredded Cheese | 25 grams | 81 cal |
| 99/1 Ground Turkey - Raw | 5 oz | 152 cal |
Meal Totals471cal56gprotein28gcarbs15gfat35gfibre
| 93/7 Lean Ground Beef (Cooked) | 7 oz | 322 cal |
| Pasta Whole Wheat - (Cooked) | 150 grams | 236 cal |
| Tomato Pasta Sauce (Red) | 100 grams | 46 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals644cal62gprotein63gcarbs16gfat7gfibre
| Mozzarella String Cheese - Great Value | 2 stick | 164 cal |
Meal Totals164cal14gprotein0gcarbs12gfat
| Cottage Cheese 1% | 200 grams | 208 cal |
| Cinnamon | 5 grams | 16 cal |
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals293cal30gprotein32gcarbs5gfat3gfibre
Stoic Physique
Shopping List
Everything for the week · Bob Renshaw
Food ItemAmount
93/7 Lean Ground Beef (Cooked)44 oz
99/1 Ground Turkey - Raw10 oz
Almond Milk, Unsweetened40 fl oz
BBQ Sauce330 grams
Blueberries250 g
Butter, Unsalted20 g
Chia Seeds (Gm)50 grams
Cinnamon35 grams
Cottage Cheese 1%1400 grams
Egg (Large)6 egg
Egg White (Boiled)28 egg white
Fresh/Frozen Mixed Berries2400 grams
Greek Yogurt - Nonfat - Any Flavor1250 grams
Low Fat Shredded Cheese80 grams
Mission Foods - Carb Balance Flour Tortillas4 serving
Mixed Vegetables (Your Choice)1200 grams
Mozzarella String Cheese - Great Value14 stick
Oatmeal Prepared With Quick Oats150 grams
Olive Oil50 g
Pasta Whole Wheat - (Cooked)300 grams
Rice Cakes (Your Choice Flavor)14 Rice cake
Romaine/Cos Lettuce200 g
Sourdough Bread - Izzio2 slice
Sweet Potato (cooked)(Gm)1250 g
Tomato Pasta Sauce (Red)200 grams
White Rice (Cooked)750 grams