Stoic Physique

Daily Targets

Weekly Overview · Robin Creel
Monday
1957cal180gprotein190gcarbs53gfat28gfibre
Tuesday
1949cal182gprotein195gcarbs49gfat31gfibre
Wednesday
1946cal181gprotein193gcarbs50gfat26gfibre
Thursday
1948cal184gprotein195gcarbs48gfat31gfibre
Friday
1947cal181gprotein191gcarbs51gfat30gfibre
Saturday
1947cal181gprotein191gcarbs51gfat30gfibre
Sunday
1957cal180gprotein190gcarbs53gfat28gfibre
Stoic Physique

Monday Meal Plan

Robin Creel
Daily Totals
1957cal180gprotein190gcarbs53gfat28gfibre
Pre Workout
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast8:00 AM
Egg (Large)2 egg150 cal
Banana, Single1 medium (~118 g)116 cal
Vital Proteins Collagen Peptides Powder20 grams72 cal
Tea1 cup0 cal
Meal Totals
339cal32gprotein28gcarbs11gfat3gfibre
Snack11:00 AM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
215cal25gprotein22gcarbs3gfat4gfibre
Lunch1:00 PM
Grilled Chicken (Oz)6 oz246 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil5 g45 cal
Meal Totals
519cal53gprotein52gcarbs11gfat7gfibre
Dinner8:00 PM
93/7 Lean Ground Beef (Cooked)8 oz368 cal
Pasta (Cooked)(gm)150 grams236 cal
Tomato Pasta Sauce (Red)100 grams46 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil10 g90 cal
Meal Totals
780cal69gprotein63gcarbs28gfat10gfibre
Stoic Physique

Tuesday Meal Plan

Robin Creel
Daily Totals
1949cal182gprotein195gcarbs49gfat31gfibre
Pre Workout
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast8:00 AM
Egg (Large)2 egg150 cal
Banana, Single1 medium (~118 g)116 cal
Vital Proteins Collagen Peptides Powder20 grams72 cal
Tea1 cup0 cal
Meal Totals
339cal32gprotein28gcarbs11gfat3gfibre
Snack11:00 AM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
215cal25gprotein22gcarbs3gfat4gfibre
Lunch1:00 PM
Grilled Chicken (Oz)6 oz246 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil6 g54 cal
Meal Totals
528cal53gprotein52gcarbs12gfat7gfibre
Dinner8:00 PM
Grilled Chicken (Oz)8 oz328 cal
Sweet Potato (cooked)(Gm)300 g262 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil15 g135 cal
Meal Totals
763cal71gprotein68gcarbs23gfat13gfibre
Stoic Physique

Wednesday Meal Plan

Robin Creel
Daily Totals
1946cal181gprotein193gcarbs50gfat26gfibre
Pre Workout
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast8:00 AM
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Granola20 grams95 cal
Fresh/Frozen Mixed Berries120 grams53 cal
Vital Proteins Collagen Peptides Powder20 grams72 cal
Tea1 cup0 cal
Meal Totals
337cal37gprotein36gcarbs5gfat2gfibre
Snack11:00 AM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
215cal25gprotein22gcarbs3gfat4gfibre
Lunch1:00 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Potatoes (gm)(Cooked)180 grams160 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil6 g54 cal
Meal Totals
530cal48gprotein44gcarbs18gfat8gfibre
Dinner8:00 PM
Salmon (Cooked)8 oz400 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil8 g72 cal
Meal Totals
760cal70gprotein66gcarbs24gfat8gfibre
Stoic Physique

Thursday Meal Plan

Robin Creel
Daily Totals
1948cal184gprotein195gcarbs48gfat31gfibre
Pre Workout
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast8:00 AM
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Granola20 grams95 cal
Fresh/Frozen Mixed Berries120 grams53 cal
Vital Proteins Collagen Peptides Powder20 grams72 cal
Tea1 cup0 cal
Meal Totals
337cal37gprotein36gcarbs5gfat2gfibre
Snack11:00 AM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
215cal25gprotein22gcarbs3gfat4gfibre
Lunch1:00 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Potatoes (gm)(Cooked)180 grams160 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil6 g54 cal
Meal Totals
530cal48gprotein44gcarbs18gfat8gfibre
Dinner8:00 PM
Sirloin Steak - Cooked8 oz389 cal
Sweet Potato (cooked)(Gm)300 g262 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil8 g72 cal
Meal Totals
762cal73gprotein68gcarbs22gfat13gfibre
Stoic Physique

Friday Meal Plan

Robin Creel
Daily Totals
1947cal181gprotein191gcarbs51gfat30gfibre
Pre Workout
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast8:00 AM
Egg (Large)2 egg150 cal
Banana, Single1 medium (~118 g)116 cal
Vital Proteins Collagen Peptides Powder20 grams72 cal
Tea1 cup0 cal
Meal Totals
339cal32gprotein28gcarbs11gfat3gfibre
Snack11:00 AM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
215cal25gprotein22gcarbs3gfat4gfibre
Lunch1:00 PM
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (cooked)(Gm)200 g174 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil8 g72 cal
Meal Totals
530cal53gprotein48gcarbs14gfat10gfibre
Dinner8:00 PM
Grilled Chicken (Oz)8 oz328 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Olive Oil15 g135 cal
Meal Totals
759cal70gprotein68gcarbs23gfat9gfibre
Stoic Physique

Saturday Meal Plan

Robin Creel
Daily Totals
1947cal181gprotein191gcarbs51gfat30gfibre
Pre Workout
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast8:00 AM
Egg (Large)2 egg150 cal
Banana, Single1 medium (~118 g)116 cal
Vital Proteins Collagen Peptides Powder20 grams72 cal
Tea1 cup0 cal
Meal Totals
339cal32gprotein28gcarbs11gfat3gfibre
Snack11:00 AM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
215cal25gprotein22gcarbs3gfat4gfibre
Lunch1:00 PM
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (cooked)(Gm)200 g174 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil8 g72 cal
Meal Totals
530cal53gprotein48gcarbs14gfat10gfibre
Dinner8:00 PM
Grilled Chicken (Oz)8 oz328 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Olive Oil15 g135 cal
Meal Totals
759cal70gprotein68gcarbs23gfat9gfibre
Stoic Physique

Sunday Meal Plan

Robin Creel
Daily Totals
1957cal180gprotein190gcarbs53gfat28gfibre
Pre Workout
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast8:00 AM
Egg (Large)2 egg150 cal
Banana, Single1 medium (~118 g)116 cal
Vital Proteins Collagen Peptides Powder20 grams72 cal
Tea1 cup0 cal
Meal Totals
339cal32gprotein28gcarbs11gfat3gfibre
Snack11:00 AM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
215cal25gprotein22gcarbs3gfat4gfibre
Lunch1:00 PM
Grilled Chicken (Oz)6 oz246 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil5 g45 cal
Meal Totals
519cal53gprotein52gcarbs11gfat7gfibre
Dinner8:00 PM
93/7 Lean Ground Beef (Cooked)8 oz368 cal
Pasta (Cooked)(gm)150 grams236 cal
Tomato Pasta Sauce (Red)100 grams46 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil10 g90 cal
Meal Totals
780cal69gprotein63gcarbs28gfat10gfibre
Stoic Physique

Additional Options

Robin Creel
Breakfast Option #1
Egg (Large)1 egg75 cal
Egg White100 g48 cal
Potatoes (gm)(Cooked)160 grams143 cal
Vital Proteins Collagen Peptides Powder20 grams72 cal
Tea1 cup0 cal
Meal Totals
338cal38gprotein33gcarbs6gfat3gfibre
Lunch Option #1 (Heat N' Eat)
Tyson Blackened Chicken Breast Strips7 oz259 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
506cal53gprotein51gcarbs10gfat5gfibre
Lunch Option #2Chicken Bbq Wrap - Low Cal Wrap
Grilled Chicken (Oz)6 oz246 cal
Romaine/Cos Lettuce100 g21 cal
BBQ Sauce20 grams40 cal
Low Fat Shredded Cheese10 grams32 cal
Tortilla Wrap, White1 wrap188 cal
Meal Totals
521cal57gprotein44gcarbs13gfat6gfibre
Dinner Option #1Chicken Stir Fry
Onion (Gm)80 g35 cal
Bell Pepper100 g31 cal
Spinach (Gm)50 g15 cal
Broccoli (gm)100 g41 cal
Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
Olive Oil15 g135 cal
Grilled Chicken (Oz)8 oz328 cal
White Rice (Cooked)120 grams151 cal
Meal Totals
760cal76gprotein60gcarbs24gfat10gfibre
Dinner Option #2
Sirloin Steak - Cooked6 oz292 cal
Egg (Large)2 egg150 cal
Potatoes (gm)(Cooked)260 grams232 cal
Olive Oil10 g90 cal
Meal Totals
763cal68gprotein53gcarbs31gfat5gfibre
Dinner Option #3Ground Beef Fiesta Bowl
Taco Seasoning Mix (40% Less Sodium)10 grams27 cal
Black Beans (Boiled)40 grams52 cal
Corn (canned)60 grams46 cal
Salsa100 grams34 cal
Romaine/Cos Lettuce100 g21 cal
Onion0.5 medium (~110 g)24 cal
Tomato0.5 medium (~123 g)14 cal
93/7 Lean Ground Beef (Cooked)8 oz368 cal
White Rice (Cooked)100 grams126 cal
Olive Oil6 g54 cal
Meal Totals
768cal67gprotein71gcarbs24gfat14gfibre
Dinner Option #4Thai Ginger Lime Salmon Bowl
Jasmine Rice (Cooked)180 grams254 cal
Cabbage80 g23 cal
Olive Oil8 g72 cal
Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
Lime (Single)0.5 medium (~67 g)17 cal
Garlic Powder0.5 tsp6 cal
Ginger (Ground)(tsp)0.5 tsp4 cal
Crushed Red Pepper Flakes0.25 tsp0 cal
Salmon (Cooked)7.5 oz375 cal
Meal Totals
759cal68gprotein70gcarbs23gfat3gfibre
Snack Option #1
Fresh/Frozen Mixed Berries120 grams53 cal
Cottage Cheese 1%150 grams157 cal
Meal Totals
208cal22gprotein21gcarbs4gfat2gfibre
Stoic Physique

Shopping List

Everything for the week · Robin Creel
Food ItemAmount
93/7 Lean Ground Beef (Cooked)28 oz
Apple (Whole)7 medium (~182 g)
Banana, Single5 medium (~118 g)
Egg (Large)10 egg
Fresh/Frozen Mixed Berries1640 grams
Granola40 grams
Greek Yogurt - Nonfat - Any Flavor400 grams
Grilled Chicken (Oz)54 oz
Mixed Vegetables (Your Choice)1440 grams
Olive Oil125 g
Pasta (Cooked)(gm)300 grams
Potatoes (gm)(Cooked)360 grams
Salmon (Cooked)8 oz
Sirloin Steak - Cooked8 oz
Sweet Potato (cooked)(Gm)1000 g
Tea7 cup
Tomato Pasta Sauce (Red)200 grams
Vital Proteins Collagen Peptides Powder140 grams
Whey Protein Powder7 scoop
White Rice (Cooked)1050 grams
Stoic Physique

Options Shopping List

Extra meal options · Robin Creel
Food ItemAmount
93/7 Lean Ground Beef (Cooked)8 oz
BBQ Sauce20 grams
Bell Pepper100 g
Black Beans (Boiled)40 grams
Broccoli (gm)100 g
Cabbage80 g
Corn (canned)60 grams
Cottage Cheese 1%150 grams
Crushed Red Pepper Flakes0.3 tsp
Egg (Large)3 egg
Egg White100 g
Fresh/Frozen Mixed Berries120 grams
Garlic Powder0.5 tsp
Ginger (Ground)(tsp)0.5 tsp
Grilled Chicken (Oz)14 oz
Jasmine Rice (Cooked)180 grams
Lime (Single)0.5 medium (~67 g)
Low Fat Shredded Cheese10 grams
Minute Rice1 cups
Mixed Vegetables (Your Choice)120 grams
Olive Oil39 g
Onion0.5 medium (~110 g)
Onion (Gm)80 g
Potatoes (gm)(Cooked)420 grams
Romaine/Cos Lettuce200 g
Salmon (Cooked)7.5 oz
Salsa100 grams
Sirloin Steak - Cooked6 oz
Soy Sauce, Low Sodium (tbsp)4 tbsp
Spinach (Gm)50 g
Taco Seasoning Mix (40% Less Sodium)10 grams
Tea1 cup
Tomato0.5 medium (~123 g)
Tortilla Wrap, White1 wrap
Tyson Blackened Chicken Breast Strips7 oz
Vital Proteins Collagen Peptides Powder20 grams
White Rice (Cooked)220 grams
Stoic Physique

Recipe Details

How to make them · Robin Creel
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.

Chicken Stir Fry

NOTE: Chicken is weighed out COOKED

1. **Prepare Vegetables**

* Slice the onion and green pepper into thin strips.

* Cut the broccoli into bite-sized florets.

* Rinse the spinach and set aside.

2. **Sauté the Base**

* Heat the olive oil in a large skillet or wok over medium-high heat.

* Add onions and peppers first, cooking for 3–4 minutes until slightly softened.

3. **Add Broccoli**

* Toss in the broccoli florets and continue stir-frying for another 4–5 minutes until bright green and tendercrisp.

4. **Add Chicken**

* Slice the pre-cooked chicken breast into strips or cubes.

* Add it to the skillet and stir well to combine with the veggies.

5. **Season with Soy Sauce**

* Pour in the low-sodium soy sauce.

* Stir everything together and let it cook for 2–3 minutes so the flavors blend.

6. **Finish with Spinach**

Ground Beef Fiesta Bowl

1. Cook ground beef in a skillet and add taco seasoning on top. (Use Cooking Spray or light olive oil)

2. In a large saucepan, mix beans, corn, salsa, premade rice and any remaining taco seasoning. Heat over medium heat until warm.

3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.

4. Top salad with ground beef and dress with the bean and corn mixture.

Thai Ginger Lime Salmon Bowl

1. Cook jasmine rice according to package directions and set aside.

2. Heat olive oil in a skillet over medium heat.

3. Season salmon with garlic powder and ground ginger.

4. Sear salmon 3–4 minutes per side until fully cooked. Remove from pan.

5. In the same pan, add shredded cabbage and cook 2–3 minutes until slightly softened.

6. Stir soy sauce and lime juice into the cabbage.

7. Plate rice, top with salmon and cabbage mixture.

8. Add chili/red pepper flakes if desired.