Stoic Physique

Daily Targets

Weekly Overview · Steve Merritt
Monday
2535cal212gprotein289gcarbs59gfat26gfibre
Tuesday
2454cal205gprotein278gcarbs58gfat24gfibre
Wednesday
2652cal206gprotein322gcarbs60gfat24gfibre
Thursday
2452cal221gprotein257gcarbs60gfat32gfibre
Friday
2654cal203gprotein303gcarbs70gfat24gfibre
Saturday
2463cal215gprotein259gcarbs63gfat24gfibre
Sunday
2308cal216gprotein235gcarbs56gfat22gfibre
Stoic Physique

Monday Meal Plan

Steve Merritt
Daily Totals
2535cal212gprotein289gcarbs59gfat26gfibre
Breakfast 7:00 AM
Fresh/Frozen Mixed Berries150 grams68 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Pbfit (Dry)20 grams88 cal
Meal Totals
272cal27gprotein32gcarbs4gfat3gfibre
Mid-Morning Snack 10:30 PM
Chicken Sausage1 sausage90 cal
Turkey Bacon1 slice48 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Egg White100 g48 cal
Sourdough Bread1 slice (40gm)109 cal
Meal Totals
335cal27gprotein32gcarbs11gfat5gfibre
Lunch 1:00 PM
Megafit - Cheeseburger Bowl1 serving513 cal
Meal Totals
513cal44gprotein46gcarbs17gfat
Preworkout
RX Bar2 Bar396 cal
Banana, Single1 medium (~118 g)116 cal
Honey30 g99 cal
EAA's - 1st Phorm1 scoop0 cal
Meal Totals
608cal25gprotein100gcarbs12gfat15gfibre
Post workout
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
186cal25gprotein17gcarbs2gfat3gfibre
Dinner
Megafit - Chicken Burrito Bowl1 serving454 cal
Meal Totals
454cal47gprotein44gcarbs10gfat
Snack 9:00 PM
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Chocolate Chips10 grams53 cal
Meal Totals
167cal17gprotein18gcarbs3gfat
Stoic Physique

Tuesday Meal Plan

Steve Merritt
Daily Totals
2454cal205gprotein278gcarbs58gfat24gfibre
Breakfast 7:00 AM
Fresh/Frozen Mixed Berries100 grams45 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Pbfit (Dry)20 grams88 cal
Meal Totals
247cal27gprotein28gcarbs3gfat2gfibre
Mid-Morning Snack 10:30 PM
Chicken Sausage1 sausage90 cal
Turkey Bacon1 slice48 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Egg White100 g48 cal
Sourdough Bread1 slice (40gm)109 cal
Meal Totals
335cal27gprotein32gcarbs11gfat5gfibre
Lunch 1:00 PM
Megafit - Beef Burrito Bowl1 serving512 cal
Meal Totals
512cal40gprotein52gcarbs16gfat
Preworkout
RX Bar2 Bar396 cal
Mandarin Orange1 medium40 cal
Honey30 g99 cal
EAA's - 1st Phorm1 scoop0 cal
Meal Totals
536cal25gprotein82gcarbs12gfat14gfibre
Post workout
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries130 grams59 cal
Meal Totals
178cal25gprotein15gcarbs2gfat3gfibre
Dinner
Megafit - Chicken Kabobs1 serving449 cal
Meal Totals
449cal44gprotein48gcarbs9gfat
Snack 9:00 PM
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Chocolate Chips15 grams80 cal
Meal Totals
197cal17gprotein21gcarbs5gfat
Stoic Physique

Wednesday Meal Plan

Steve Merritt
Daily Totals
2652cal206gprotein322gcarbs60gfat24gfibre
Breakfast 7:00 AM
Fresh/Frozen Mixed Berries80 grams36 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Pbfit (Dry)20 grams88 cal
Meal Totals
235cal26gprotein26gcarbs3gfat2gfibre
Mid-Morning Snack 10:30 PM
Chicken Sausage0 sausage0 cal
Turkey Bacon1 slice48 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Egg White180 g86 cal
Meal Totals
172cal25gprotein9gcarbs4gfat4gfibre
Lunch 1:00 PM
Megafit - Skinny Chicken Fettuccine1 serving656 cal
Meal Totals
656cal46gprotein73gcarbs20gfat
Preworkout
RX Bar2 Bar396 cal
Banana, Single1 medium (~118 g)116 cal
Honey40 g132 cal
EAA's - 1st Phorm1 scoop0 cal
Meal Totals
640cal25gprotein108gcarbs12gfat15gfibre
Post workout
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
186cal25gprotein17gcarbs2gfat3gfibre
Dinner
Megafit - Turkey Spaghetti1 serving623 cal
Meal Totals
623cal39gprotein74gcarbs19gfat
Snack 9:00 PM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Meal Totals
140cal20gprotein15gcarbs0gfat
Stoic Physique

Thursday Meal Plan

Steve Merritt
Daily Totals
2452cal221gprotein257gcarbs60gfat32gfibre
Breakfast 7:00 AM
Fresh/Frozen Mixed Berries150 grams68 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Pbfit (Dry)20 grams88 cal
Meal Totals
272cal27gprotein32gcarbs4gfat3gfibre
Mid-Morning Snack 10:30 PM
Chicken Sausage0 sausage0 cal
Turkey Bacon2 slice96 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Egg White180 g86 cal
Meal Totals
220cal28gprotein9gcarbs8gfat5gfibre
Lunch 1:00 PM
Megafit - Cheeseburger Bowl1 serving513 cal
Meal Totals
513cal44gprotein46gcarbs17gfat
Preworkout
RX Bar2 Bar396 cal
Mandarin Orange1 medium40 cal
Honey40 g132 cal
EAA's - 1st Phorm1 scoop0 cal
Meal Totals
568cal25gprotein90gcarbs12gfat14gfibre
Post workout
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
186cal25gprotein17gcarbs2gfat3gfibre
Dinner
Megafit - Chicken Tenders1 serving500 cal
Meal Totals
500cal51gprotein38gcarbs16gfat5gfibre
Snack 9:00 PM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
193cal21gprotein25gcarbs1gfat2gfibre
Stoic Physique

Friday Meal Plan

Steve Merritt
Daily Totals
2654cal203gprotein303gcarbs70gfat24gfibre
Breakfast 7:00 AM
Fresh/Frozen Mixed Berries100 grams45 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Pbfit (Dry)20 grams88 cal
Meal Totals
247cal27gprotein28gcarbs3gfat2gfibre
Mid-Morning Snack 10:30 PM
Chicken Sausage1 sausage90 cal
Turkey Bacon2 slice96 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Egg White130 g62 cal
Meal Totals
286cal29gprotein11gcarbs14gfat5gfibre
Lunch 1:00 PM
Megafit - Turkey Spaghetti1 serving623 cal
Meal Totals
623cal39gprotein74gcarbs19gfat
Preworkout
RX Bar2 Bar396 cal
Banana, Single1 medium (~118 g)116 cal
Honey30 g99 cal
EAA's - 1st Phorm1 scoop0 cal
Meal Totals
608cal25gprotein100gcarbs12gfat15gfibre
Post workout
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
170cal25gprotein13gcarbs2gfat2gfibre
Dinner
Megafit - Beef Burrito Bowl1 serving512 cal
Meal Totals
512cal40gprotein52gcarbs16gfat
Snack 9:00 PM
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Granola20 grams95 cal
Meal Totals
208cal18gprotein25gcarbs4gfat
Stoic Physique

Saturday Meal Plan

Steve Merritt
Daily Totals
2463cal215gprotein259gcarbs63gfat24gfibre
Breakfast 7:00 AM
Fresh/Frozen Mixed Berries100 grams45 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Pbfit (Dry)15 grams66 cal
Meal Totals
227cal24gprotein26gcarbs3gfat2gfibre
Mid-Morning Snack 10:30 PM
Chicken Sausage1 sausage90 cal
Turkey Bacon2 slice96 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Egg White100 g48 cal
Sourdough Bread1 slice (40gm)109 cal
Meal Totals
383cal30gprotein32gcarbs15gfat6gfibre
Lunch 1:00 PM
Megafit - Sloppy Jay's1 serving594 cal
Meal Totals
594cal43gprotein74gcarbs14gfat
Snack 3:00 PM
RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
Snack 5:00 PM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
170cal25gprotein13gcarbs2gfat2gfibre
Dinner 7:00 PM
Sirloin Steak - Cooked6 oz292 cal
Pasta (Cooked)(gm)180 grams283 cal
Rao'S Marinara Sauce100 grams76 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
694cal64gprotein69gcarbs18gfat8gfibre
Snack 9:00 PM
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Chocolate Chips15 grams80 cal
Meal Totals
197cal17gprotein21gcarbs5gfat
Stoic Physique

Sunday Meal Plan

Steve Merritt
Daily Totals
2308cal216gprotein235gcarbs56gfat22gfibre
Breakfast 7:00 AM
Fresh/Frozen Mixed Berries80 grams36 cal
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Pbfit (Dry)20 grams88 cal
Meal Totals
235cal26gprotein26gcarbs3gfat2gfibre
Mid-Morning Snack 10:30 PM
Chicken Sausage0 sausage0 cal
Turkey Bacon2 slice96 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Egg White150 g73 cal
Meal Totals
204cal24gprotein9gcarbs8gfat5gfibre
Lunch 1:00 PM
Megafit - Bum's Stir Fry1 serving476 cal
Meal Totals
476cal41gprotein60gcarbs8gfat
Lunch 3:00 PM
RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
Lunch 5:00 PM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
174cal25gprotein14gcarbs2gfat2gfibre
Dinner
Sirloin Steak - Cooked6 oz292 cal
Pasta (Cooked)(gm)200 grams314 cal
Rao'S Marinara Sauce200 grams152 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
796cal67gprotein78gcarbs24gfat7gfibre
Snack 9:00 PM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Chocolate Chips15 grams80 cal
Meal Totals
225cal21gprotein24gcarbs5gfat
Stoic Physique

Additional Options

Steve Merritt
Lunch Options #1
Megafit - Flex Lewis Signature1 serving542 cal
Meal Totals
542cal38gprotein57gcarbs18gfat
Lunch Option #2
Megafit - Cheeseburger Bowl1 serving513 cal
Megafit - Cheeseburger Bowl1 serving513 cal
Meal Totals
1026cal88gprotein92gcarbs34gfat
Lunch option #3Chicken Bbq Wrap - Low Cal Wrap
Grilled Chicken (Oz)6 oz246 cal
Romaine/Cos Lettuce100 g21 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
BBQ Sauce30 grams60 cal
Low Fat Shredded Cheese20 grams64 cal
Meal Totals
531cal67gprotein23gcarbs19gfat35gfibre
DInner Option # 1
93/7 Lean Ground Beef (Cooked)7 oz322 cal
Pasta (Cooked)(gm)160 grams251 cal
Rao'S Marinara Sauce100 grams76 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
685cal62gprotein62gcarbs21gfat7gfibre
Stoic Physique

Shopping List

Everything for the week · Steve Merritt
Food ItemAmount
Banana, Single3 medium (~118 g)
Chicken Sausage4 sausage
Chocolate Chips55 grams
EAA's - 1st Phorm5 scoop
Egg White940 g
Fresh/Frozen Mixed Berries1760 grams
Granola20 grams
Greek Yogurt - Nonfat - Any Flavor2950 grams
Honey170 g
Mandarin Orange2 medium
Megafit - Beef Burrito Bowl2 serving
Megafit - Bum's Stir Fry1 serving
Megafit - Cheeseburger Bowl2 serving
Megafit - Chicken Burrito Bowl1 serving
Megafit - Chicken Kabobs1 serving
Megafit - Chicken Tenders1 serving
Megafit - Skinny Chicken Fettuccine1 serving
Megafit - Sloppy Jay's1 serving
Megafit - Turkey Spaghetti2 serving
Mixed Vegetables (Your Choice)880 grams
Pasta (Cooked)(gm)380 grams
Pbfit (Dry)135 grams
Rao'S Marinara Sauce300 grams
RX Bar12 Bar
Sirloin Steak - Cooked12 oz
Sourdough Bread3 slice (40gm)
Turkey Bacon11 slice
Whey Protein Powder7 scoop
Stoic Physique

Options Shopping List

Extra meal options · Steve Merritt
Food ItemAmount
93/7 Lean Ground Beef (Cooked)7 oz
BBQ Sauce30 grams
Grilled Chicken (Oz)6 oz
Low Fat Shredded Cheese20 grams
Megafit - Cheeseburger Bowl2 serving
Megafit - Flex Lewis Signature1 serving
Mission Foods - Carb Balance Flour Tortillas2 serving
Mixed Vegetables (Your Choice)100 grams
Pasta (Cooked)(gm)160 grams
Rao'S Marinara Sauce100 grams
Romaine/Cos Lettuce100 g
Stoic Physique

Recipe Details

How to make them · Steve Merritt
Chicken Bbq Wrap - Low Cal Wrap

1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.

2) Place mixture on tortilla. Fold up tightly.