Stoic Physique

Daily Targets

Weekly Overview · Mark Greenbaum
Monday
2012cal203gprotein192gcarbs48gfat25gfibre
Tuesday
2012cal203gprotein192gcarbs48gfat25gfibre
Wednesday
2012cal195gprotein191gcarbs52gfat24gfibre
Thursday
2012cal195gprotein191gcarbs52gfat24gfibre
Friday
2004cal201gprotein192gcarbs48gfat22gfibre
Saturday
2004cal201gprotein192gcarbs48gfat22gfibre
Sunday
2012cal203gprotein192gcarbs48gfat25gfibre
Stoic Physique

Monday Meal Plan

Mark Greenbaum
Daily Totals
2012cal203gprotein192gcarbs48gfat25gfibre
Pre Workout
Banana, Single1 medium (~118 g)116 cal
Brewed Coffee1 cup2 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
242cal26gprotein30gcarbs2gfat3gfibre
Breakfast9:30 AM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Whey Protein Powder0.5 scoop61 cal
Blueberries100 g64 cal
Brewed Coffee1 cup2 cal
Meal Totals
265cal33gprotein31gcarbs1gfat2gfibre
Lunch1:00 PM
Grilled Chicken (Oz)6 oz246 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil10 g90 cal
Meal Totals
624cal54gprotein66gcarbs16gfat8gfibre
Snack3:30 PM
Core Power 26G Protein1 bottle181 cal
Blueberries50 g32 cal
Meal Totals
209cal26gprotein15gcarbs5gfat1gfibre
Dinner7:00 PM
Sirloin Steak - Cooked7 oz340 cal
Sweet Potato (cooked)(Gm)200 g174 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Kerrygold Butter15 grams106 cal
Meal Totals
672cal64gprotein50gcarbs24gfat11gfibre
Stoic Physique

Tuesday Meal Plan

Mark Greenbaum
Daily Totals
2012cal203gprotein192gcarbs48gfat25gfibre
Pre Workout
Banana, Single1 medium (~118 g)116 cal
Brewed Coffee1 cup2 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
242cal26gprotein30gcarbs2gfat3gfibre
Breakfast9:30 AM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Whey Protein Powder0.5 scoop61 cal
Blueberries100 g64 cal
Brewed Coffee1 cup2 cal
Meal Totals
265cal33gprotein31gcarbs1gfat2gfibre
Lunch1:00 PM
Grilled Chicken (Oz)6 oz246 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil10 g90 cal
Meal Totals
624cal54gprotein66gcarbs16gfat8gfibre
Snack3:30 PM
Core Power 26G Protein1 bottle181 cal
Blueberries50 g32 cal
Meal Totals
209cal26gprotein15gcarbs5gfat1gfibre
Dinner7:00 PM
Sirloin Steak - Cooked7 oz340 cal
Sweet Potato (cooked)(Gm)200 g174 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Kerrygold Butter15 grams106 cal
Meal Totals
672cal64gprotein50gcarbs24gfat11gfibre
Stoic Physique

Wednesday Meal Plan

Mark Greenbaum
Daily Totals
2012cal195gprotein191gcarbs52gfat24gfibre
Pre Workout
Banana, Single1 medium (~118 g)116 cal
Brewed Coffee1 cup2 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
242cal26gprotein30gcarbs2gfat3gfibre
Breakfast9:30 AM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Whey Protein Powder0.5 scoop61 cal
Blueberries100 g64 cal
Brewed Coffee1 cup2 cal
Meal Totals
265cal33gprotein31gcarbs1gfat2gfibre
Lunch1:00 PM
Shrimp (Cooked)8 oz264 cal
Potatoes (gm)(Cooked)260 grams232 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Olive Oil10 g90 cal
Meal Totals
634cal56gprotein62gcarbs18gfat10gfibre
Snack3:30 PM
Core Power 26G Protein1 bottle181 cal
Blueberries50 g32 cal
Meal Totals
209cal26gprotein15gcarbs5gfat1gfibre
Dinner7:00 PM
93/7 Lean Ground Beef (Cooked)7 oz322 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Olive Oil12 g108 cal
Meal Totals
662cal54gprotein53gcarbs26gfat8gfibre
Stoic Physique

Thursday Meal Plan

Mark Greenbaum
Daily Totals
2012cal195gprotein191gcarbs52gfat24gfibre
Pre Workout
Banana, Single1 medium (~118 g)116 cal
Brewed Coffee1 cup2 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
242cal26gprotein30gcarbs2gfat3gfibre
Breakfast9:30 AM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Whey Protein Powder0.5 scoop61 cal
Blueberries100 g64 cal
Brewed Coffee1 cup2 cal
Meal Totals
265cal33gprotein31gcarbs1gfat2gfibre
Lunch1:00 PM
Shrimp (Cooked)8 oz264 cal
Potatoes (gm)(Cooked)260 grams232 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Olive Oil10 g90 cal
Meal Totals
634cal56gprotein62gcarbs18gfat10gfibre
Snack3:30 PM
Core Power 26G Protein1 bottle181 cal
Blueberries50 g32 cal
Meal Totals
209cal26gprotein15gcarbs5gfat1gfibre
Dinner7:00 PM
93/7 Lean Ground Beef (Cooked)7 oz322 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Olive Oil12 g108 cal
Meal Totals
662cal54gprotein53gcarbs26gfat8gfibre
Stoic Physique

Friday Meal Plan

Mark Greenbaum
Daily Totals
2004cal201gprotein192gcarbs48gfat22gfibre
Pre Workout
Banana, Single1 medium (~118 g)116 cal
Brewed Coffee1 cup2 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
242cal26gprotein30gcarbs2gfat3gfibre
Breakfast9:30 AM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Whey Protein Powder0.5 scoop61 cal
Blueberries100 g64 cal
Brewed Coffee1 cup2 cal
Meal Totals
265cal33gprotein31gcarbs1gfat2gfibre
Lunch1:00 PM
Cod - Cooked (Oz)6 oz226 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil12 g108 cal
Meal Totals
622cal58gprotein66gcarbs14gfat8gfibre
Snack3:30 PM
Core Power 26G Protein1 bottle181 cal
Blueberries50 g32 cal
Meal Totals
209cal26gprotein15gcarbs5gfat1gfibre
Dinner7:00 PM
Salmon (Cooked)6 oz300 cal
Pasta (Cooked)(gm)120 grams188 cal
Tomato Pasta Sauce (Red)100 grams46 cal
Mixed Vegetables (Your Choice)60 grams24 cal
Olive Oil12 g108 cal
Meal Totals
666cal58gprotein50gcarbs26gfat8gfibre
Stoic Physique

Saturday Meal Plan

Mark Greenbaum
Daily Totals
2004cal201gprotein192gcarbs48gfat22gfibre
Pre Workout
Banana, Single1 medium (~118 g)116 cal
Brewed Coffee1 cup2 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
242cal26gprotein30gcarbs2gfat3gfibre
Breakfast9:30 AM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Whey Protein Powder0.5 scoop61 cal
Blueberries100 g64 cal
Brewed Coffee1 cup2 cal
Meal Totals
265cal33gprotein31gcarbs1gfat2gfibre
Lunch1:00 PM
Cod - Cooked (Oz)6 oz226 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil12 g108 cal
Meal Totals
622cal58gprotein66gcarbs14gfat8gfibre
Snack3:30 PM
Core Power 26G Protein1 bottle181 cal
Blueberries50 g32 cal
Meal Totals
209cal26gprotein15gcarbs5gfat1gfibre
Dinner7:00 PM
Salmon (Cooked)6 oz300 cal
Pasta (Cooked)(gm)120 grams188 cal
Tomato Pasta Sauce (Red)100 grams46 cal
Mixed Vegetables (Your Choice)60 grams24 cal
Olive Oil12 g108 cal
Meal Totals
666cal58gprotein50gcarbs26gfat8gfibre
Stoic Physique

Sunday Meal Plan

Mark Greenbaum
Daily Totals
2012cal203gprotein192gcarbs48gfat25gfibre
Pre Workout
Banana, Single1 medium (~118 g)116 cal
Brewed Coffee1 cup2 cal
Whey Protein Powder1 scoop122 cal
Meal Totals
242cal26gprotein30gcarbs2gfat3gfibre
Breakfast9:30 AM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Whey Protein Powder0.5 scoop61 cal
Blueberries100 g64 cal
Brewed Coffee1 cup2 cal
Meal Totals
265cal33gprotein31gcarbs1gfat2gfibre
Lunch1:00 PM
Grilled Chicken (Oz)6 oz246 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil10 g90 cal
Meal Totals
624cal54gprotein66gcarbs16gfat8gfibre
Snack3:30 PM
Core Power 26G Protein1 bottle181 cal
Blueberries50 g32 cal
Meal Totals
209cal26gprotein15gcarbs5gfat1gfibre
Dinner7:00 PM
Sirloin Steak - Cooked7 oz340 cal
Sweet Potato (cooked)(Gm)200 g174 cal
Mixed Vegetables (Your Choice)120 grams48 cal
Kerrygold Butter15 grams106 cal
Meal Totals
672cal64gprotein50gcarbs24gfat11gfibre
Stoic Physique

Additional Options

Mark Greenbaum
Breakfast Option #1
Whey Protein Powder1 scoop122 cal
A2/A2 - 2% Milk240 ml125 cal
Blueberries, Frozen50 g28 cal
Meal Totals
275cal32gprotein21gcarbs7gfat2gfibre
Lunch Option #1 (Heat N' Eat)
Costco - Chicken Souvlaki Skewers2.5 skewers358 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Olive Oil10 g90 cal
Meal Totals
713cal75gprotein56gcarbs21gfat6gfibre
Lunch Option #2Chicken Bbq Wrap - Low Cal Wrap
Grilled Chicken (Oz)8 oz328 cal
Romaine/Cos Lettuce100 g21 cal
BBQ Sauce40 grams80 cal
Low Fat Shredded Cheese28 grams90 cal
Tortilla Wrap, White1 wrap188 cal
Meal Totals
703cal78gprotein55gcarbs19gfat6gfibre
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)7 oz287 cal
White Rice (Cooked)120 grams151 cal
Meal Totals
719cal68gprotein60gcarbs23gfat10gfibre
Dinner Option #2
Sirloin Steak - Cooked6 oz292 cal
Egg (Large)2 egg150 cal
Potatoes (gm)(Cooked)250 grams223 cal
Olive Oil6 g54 cal
Meal Totals
715cal67gprotein51gcarbs27gfat5gfibre
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
Meal Totals
714cal67gprotein71gcarbs18gfat14gfibre
Dinner Option #4Thai Ginger Lime Salmon Bowl
Jasmine Rice (Cooked)150 grams212 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
715cal67gprotein60gcarbs23gfat3gfibre
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 · Mark Greenbaum
Food ItemAmount
93/7 Lean Ground Beef (Cooked)14 oz
Banana, Single7 medium (~118 g)
Blueberries1050 g
Brewed Coffee14 cup
Cod - Cooked (Oz)12 oz
Core Power 26G Protein7 bottle
Greek Yogurt - Nonfat - Any Flavor1750 grams
Grilled Chicken (Oz)18 oz
Kerrygold Butter45 grams
Mixed Vegetables (Your Choice)1460 grams
Olive Oil122 g
Pasta (Cooked)(gm)240 grams
Potatoes (gm)(Cooked)520 grams
Salmon (Cooked)12 oz
Shrimp (Cooked)16 oz
Sirloin Steak - Cooked21 oz
Sweet Potato (cooked)(Gm)600 g
Tomato Pasta Sauce (Red)200 grams
Whey Protein Powder10.5 scoop
White Rice (Cooked)1300 grams
Stoic Physique

Options Shopping List

Extra meal options · Mark Greenbaum
Food ItemAmount
93/7 Lean Ground Beef (Cooked)8 oz
A2/A2 - 2% Milk240 ml
BBQ Sauce40 grams
Bell Pepper100 g
Black Beans (Boiled)40 grams
Blueberries, Frozen50 g
Broccoli (gm)100 g
Cabbage80 g
Corn (canned)60 grams
Costco - Chicken Souvlaki Skewers2.5 skewers
Cottage Cheese 1%150 grams
Crushed Red Pepper Flakes0.3 tsp
Egg (Large)2 egg
Fresh/Frozen Mixed Berries120 grams
Garlic Powder0.5 tsp
Ginger (Ground)(tsp)0.5 tsp
Grilled Chicken (Oz)15 oz
Jasmine Rice (Cooked)150 grams
Lime (Single)0.5 medium (~67 g)
Low Fat Shredded Cheese28 grams
Minute Rice1 cups
Mixed Vegetables (Your Choice)150 grams
Olive Oil39 g
Onion0.5 medium (~110 g)
Onion (Gm)80 g
Potatoes (gm)(Cooked)250 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
Tomato0.5 medium (~123 g)
Tortilla Wrap, White1 wrap
Whey Protein Powder1 scoop
White Rice (Cooked)220 grams
Stoic Physique

Recipe Details

How to make them · Mark Greenbaum
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.

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.

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**

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.