Stoic Physique

Daily Targets

Weekly Overview · Azzam Moussawel
Monday
1834cal180gprotein130gcarbs66gfat18gfibre
Tuesday
1907cal176gprotein150gcarbs67gfat16gfibre
Wednesday
1808cal142gprotein202gcarbs48gfat14gfibre
Thursday
1754cal141gprotein212gcarbs38gfat13gfibre
Friday
1679cal119gprotein213gcarbs39gfat13gfibre
Saturday
2071cal191gprotein194gcarbs59gfat18gfibre
Sunday
1989cal173gprotein205gcarbs53gfat18gfibre
Stoic Physique

Monday Meal Plan

Azzam Moussawel
Daily Totals
1834cal180gprotein130gcarbs66gfat18gfibre
Breakfast
Egg (Large)1 egg75 cal
Egg Whites150 grams72 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
214cal24gprotein16gcarbs6gfat3gfibre
Snack
Oikos - Triple 0 Greek Yogurt1 container88 cal
Whey Protein Powder1 scoop122 cal
Barebells Protein Bars1 bar212 cal
Meal Totals
426cal59gprotein25gcarbs10gfat3gfibre
Lunch
Primealete - Bbq Chicken Meatballs and Broccoli1 serving270 cal
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
374cal25gprotein28gcarbs18gfat4gfibre
Dinner
Primealete - Meat Shwarma Bowl1 serving320 cal
Whey Protein Powder1 scoop122 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
472cal51gprotein40gcarbs12gfat1gfibre
Post NIght Shift Snack
Egg (Large)2 egg150 cal
Turkey Bacon2 slice96 cal
Mixed Fruit150 grams78 cal
Decafe Coffee1 cup4 cal
Stevia Sweetner2 packet0 cal
Almond Milk, Unsweetened (FLOZ)4 fl oz17 cal
Meal Totals
348cal21gprotein21gcarbs20gfat7gfibre
Stoic Physique

Tuesday Meal Plan

Azzam Moussawel
Daily Totals
1907cal176gprotein150gcarbs67gfat16gfibre
Preworkout
Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Honey20 g66 cal
Meal Totals
221cal3gprotein50gcarbs1gfat3gfibre
Breakfast
Egg (Large)1 egg75 cal
Egg Whites100 grams48 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
170cal18gprotein11gcarbs6gfat2gfibre
Snack
Oikos - Triple 0 Greek Yogurt1 container88 cal
Whey Protein Powder1 scoop122 cal
Barebells Protein Bars1 bar212 cal
Meal Totals
426cal59gprotein25gcarbs10gfat3gfibre
Lunch
Primealete - Bbq Chicken Meatballs and Broccoli1 serving270 cal
Meal Totals
270cal24gprotein3gcarbs18gfat
Dinner
Primealete - Meat Shwarma Bowl1 serving320 cal
Whey Protein Powder1 scoop122 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
472cal51gprotein40gcarbs12gfat1gfibre
Post NIght Shift Snack
Egg (Large)2 egg150 cal
Turkey Bacon2 slice96 cal
Mixed Fruit150 grams78 cal
Decafe Coffee1 cup4 cal
Stevia Sweetner2 packet0 cal
Almond Milk, Unsweetened (FLOZ)4 fl oz17 cal
Meal Totals
348cal21gprotein21gcarbs20gfat7gfibre
Stoic Physique

Wednesday Meal Plan

Azzam Moussawel
Daily Totals
1808cal142gprotein202gcarbs48gfat14gfibre
Preworkout
Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Honey20 g66 cal
Meal Totals
221cal3gprotein50gcarbs1gfat3gfibre
Post Workout
Egg (Large)2 egg150 cal
Egg White200 g96 cal
Sourdough Bread1 slice (40gm)109 cal
Meal Totals
356cal38gprotein24gcarbs12gfat1gfibre
Lunch
Primealete - Bbq Chicken Meatballs, Rice, Mixed Veggies1 serving327 cal
Meal Totals
327cal22gprotein26gcarbs15gfat
Snack
Barebells Protein Bars1 bar212 cal
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
316cal21gprotein40gcarbs8gfat7gfibre
Dinner
Primealete - Chicken Breast Mased Potato Corn1 serving431 cal
Meal Totals
431cal42gprotein41gcarbs11gfat
Snack
Oikos - Triple 0 Greek Yogurt1 container88 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
157cal16gprotein21gcarbs1gfat3gfibre
Stoic Physique

Thursday Meal Plan

Azzam Moussawel
Daily Totals
1754cal141gprotein212gcarbs38gfat13gfibre
Preworkout
Banana, Single1 medium (~118 g)116 cal
Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Honey20 g66 cal
Meal Totals
285cal3gprotein66gcarbs1gfat5gfibre
Post Workout
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Granola15 grams71 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
215cal18gprotein29gcarbs3gfat2gfibre
Lunch
Primealete - Chicken Shawarma Bowl1 serving320 cal
Meal Totals
320cal26gprotein36gcarbs8gfat
Snack
Apple (Whole)1 medium (~182 g)105 cal
Whey Protein Powder2 scoop243 cal
Almond Milk, Unsweetened (FLOZ)10 fl oz43 cal
Meal Totals
391cal50gprotein32gcarbs7gfat6gfibre
Dinner
Primealete - Chicken Breast Mased Potato Corn1 serving431 cal
Meal Totals
431cal42gprotein41gcarbs11gfat
Snack
excellence 70% cacoa dark chocolate by lindt2 square112 cal
Meal Totals
112cal2gprotein8gcarbs8gfat
Stoic Physique

Friday Meal Plan

Azzam Moussawel
Daily Totals
1679cal119gprotein213gcarbs39gfat13gfibre
Preworkout
Banana, Single1 medium (~118 g)116 cal
Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Honey20 g66 cal
Meal Totals
285cal3gprotein66gcarbs1gfat5gfibre
Post Workout
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Granola15 grams71 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
215cal18gprotein29gcarbs3gfat2gfibre
Lunch
Primealete - Chicken Shawarma Bowl1 serving320 cal
Meal Totals
320cal26gprotein36gcarbs8gfat
Snack
Apple (Whole)1 medium (~182 g)105 cal
Whey Protein Powder2 scoop243 cal
Almond Milk, Unsweetened (FLOZ)10 fl oz43 cal
Meal Totals
391cal50gprotein32gcarbs7gfat6gfibre
Dinner
Primealete - Chicken Meatballs and Pasta1 serving356 cal
Meal Totals
356cal20gprotein42gcarbs12gfat
Snack
excellence 70% cacoa dark chocolate by lindt2 square112 cal
Meal Totals
112cal2gprotein8gcarbs8gfat
Stoic Physique

Saturday Meal Plan

Azzam Moussawel
Daily Totals
2071cal191gprotein194gcarbs59gfat18gfibre
Breakfast
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Granola20 grams95 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Egg White200 g96 cal
Meal Totals
349cal40gprotein36gcarbs5gfat2gfibre
Snack
RX Bar1 Bar198 cal
Apple (Whole)1 medium (~182 g)105 cal
excellence 70% cacoa dark chocolate by lindt2 square112 cal
Premier Protein Shake1 bottle167 cal
Meal Totals
581cal45gprotein62gcarbs17gfat13gfibre
Lunch
Primealete - Chicken Breast Mased Potato Corn1 serving431 cal
Meal Totals
431cal42gprotein41gcarbs11gfat
Snack
Premier Protein Shake1 bottle167 cal
Meal Totals
167cal30gprotein5gcarbs3gfat3gfibre
Dinner
Primealete - Bbq Chicken Meatballs, Rice, Mixed Veggies1 serving327 cal
Trubar1 bar216 cal
Meal Totals
543cal34gprotein50gcarbs23gfat
Stoic Physique

Sunday Meal Plan

Azzam Moussawel
Daily Totals
1989cal173gprotein205gcarbs53gfat18gfibre
Breakfast
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Granola20 grams95 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Egg White200 g96 cal
Meal Totals
349cal40gprotein36gcarbs5gfat2gfibre
Snack
RX Bar1 Bar198 cal
Apple (Whole)1 medium (~182 g)105 cal
excellence 70% cacoa dark chocolate by lindt2 square112 cal
Premier Protein Shake1 bottle167 cal
Meal Totals
581cal45gprotein62gcarbs17gfat13gfibre
Lunch
Primealete - Chicken Shawarma Bowl1 serving320 cal
Meal Totals
320cal26gprotein36gcarbs8gfat
Snack
Premier Protein Shake1 bottle167 cal
Meal Totals
167cal30gprotein5gcarbs3gfat3gfibre
Dinner
Primealete - Chicken Meatballs and Pasta1 serving356 cal
Trubar1 bar216 cal
Meal Totals
572cal32gprotein66gcarbs20gfat
Stoic Physique

Shopping List

Everything for the week · Azzam Moussawel
Food ItemAmount
Almond Milk, Unsweetened (FLOZ)44 fl oz
Apple (Whole)6 medium (~182 g)
Banana, Single2 medium (~118 g)
Barebells Protein Bars3 bar
Decafe Coffee2 cup
Egg (Large)8 egg
Egg White600 g
Egg Whites250 grams
excellence 70% cacoa dark chocolate by lindt8 square
Fresh/Frozen Mixed Berries760 grams
Granola70 grams
Greek Yogurt - Nonfat - Any Flavor800 grams
Honey80 g
Mixed Fruit300 grams
Oikos - Triple 0 Greek Yogurt3 container
Premier Protein Shake4 bottle
Primealete - Bbq Chicken Meatballs and Broccoli2 serving
Primealete - Bbq Chicken Meatballs, Rice, Mixed Veggies2 serving
Primealete - Chicken Breast Mased Potato Corn3 serving
Primealete - Chicken Meatballs and Pasta2 serving
Primealete - Chicken Shawarma Bowl3 serving
Primealete - Meat Shwarma Bowl2 serving
Rice Cakes (Your Choice Flavor)10 Rice cake
RX Bar2 Bar
Sourdough Bread1 slice (40gm)
Stevia Sweetner4 packet
Trubar2 bar
Turkey Bacon4 slice
Whey Protein Powder8 scoop