Stoic Physique

Daily Targets

Weekly Overview · Tre Spence
Monday
1888cal184gprotein180gcarbs48gfat20gfibre
Tuesday
1888cal184gprotein180gcarbs48gfat20gfibre
Wednesday
1888cal184gprotein180gcarbs48gfat20gfibre
Thursday
1888cal184gprotein180gcarbs48gfat20gfibre
Friday
1879cal173gprotein173gcarbs55gfat21gfibre
Saturday
1879cal173gprotein173gcarbs55gfat21gfibre
Sunday
1879cal173gprotein173gcarbs55gfat21gfibre
Stoic Physique

Monday Meal Plan

Tre Spence
Daily Totals
1888cal184gprotein180gcarbs48gfat20gfibre
Breakfast10:00 AM
Oikos - Triple 0 - Any Flavor250 grams147 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
217cal26gprotein26gcarbs1gfat3gfibre
Lunch1:00 PM
Whey Protein Powder2 scoop243 cal
A2/A2 - 2% Milk240 ml125 cal
Banana, Single1 medium (~118 g)116 cal
Peanut Butter15 grams91 cal
Meal Totals
575cal61gprotein49gcarbs15gfat4gfibre
Pre Workout Meal5:00 PM
Cottage Cheese 1%150 grams157 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
224cal23gprotein24gcarbs4gfat3gfibre
Dinner9:00 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
Snack10:00 PM
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Stoic Physique

Tuesday Meal Plan

Tre Spence
Daily Totals
1888cal184gprotein180gcarbs48gfat20gfibre
Breakfast10:00 AM
Oikos - Triple 0 - Any Flavor250 grams147 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
217cal26gprotein26gcarbs1gfat3gfibre
Lunch1:00 PM
Whey Protein Powder2 scoop243 cal
A2/A2 - 2% Milk240 ml125 cal
Banana, Single1 medium (~118 g)116 cal
Peanut Butter15 grams91 cal
Meal Totals
575cal61gprotein49gcarbs15gfat4gfibre
Pre Workout Meal5:00 PM
Cottage Cheese 1%150 grams157 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
224cal23gprotein24gcarbs4gfat3gfibre
Dinner9:00 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
Snack10:00 PM
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Stoic Physique

Wednesday Meal Plan

Tre Spence
Daily Totals
1888cal184gprotein180gcarbs48gfat20gfibre
Breakfast10:00 AM
Oikos - Triple 0 - Any Flavor250 grams147 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
217cal26gprotein26gcarbs1gfat3gfibre
Lunch1:00 PM
Whey Protein Powder2 scoop243 cal
A2/A2 - 2% Milk240 ml125 cal
Banana, Single1 medium (~118 g)116 cal
Peanut Butter15 grams91 cal
Meal Totals
575cal61gprotein49gcarbs15gfat4gfibre
Pre Workout Meal5:00 PM
Cottage Cheese 1%150 grams157 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
224cal23gprotein24gcarbs4gfat3gfibre
Dinner9:00 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
Snack10:00 PM
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Stoic Physique

Thursday Meal Plan

Tre Spence
Daily Totals
1888cal184gprotein180gcarbs48gfat20gfibre
Breakfast10:00 AM
Oikos - Triple 0 - Any Flavor250 grams147 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
217cal26gprotein26gcarbs1gfat3gfibre
Lunch1:00 PM
Whey Protein Powder2 scoop243 cal
A2/A2 - 2% Milk240 ml125 cal
Banana, Single1 medium (~118 g)116 cal
Peanut Butter15 grams91 cal
Meal Totals
575cal61gprotein49gcarbs15gfat4gfibre
Pre Workout Meal5:00 PM
Cottage Cheese 1%150 grams157 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
224cal23gprotein24gcarbs4gfat3gfibre
Dinner9:00 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
Snack10:00 PM
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Stoic Physique

Friday Meal Plan

Tre Spence
Daily Totals
1879cal173gprotein173gcarbs55gfat21gfibre
Breakfast10:00 AM
Oikos - Triple 0 - Any Flavor250 grams147 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
217cal26gprotein26gcarbs1gfat3gfibre
Lunch1:00 PM
Ground Chicken (Cooked)6 oz330 cal
Pasta (Cooked)(gm)120 grams188 cal
Tomato Pasta Sauce (Red)80 grams36 cal
Meal Totals
560cal51gprotein44gcarbs20gfat5gfibre
Pre Workout Meal5:00 PM
Cottage Cheese 1%150 grams157 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
224cal23gprotein24gcarbs4gfat3gfibre
Dinner9:00 PM
93/7 - Lean Ground Turkey (Cooked)8 oz416 cal
Pasta (Cooked)(gm)150 grams236 cal
Tomato Pasta Sauce (Red)100 grams46 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Olive Oil6 g54 cal
Meal Totals
786cal68gprotein61gcarbs30gfat10gfibre
Snack10:00 PM
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Stoic Physique

Saturday Meal Plan

Tre Spence
Daily Totals
1879cal173gprotein173gcarbs55gfat21gfibre
Breakfast10:00 AM
Oikos - Triple 0 - Any Flavor250 grams147 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
217cal26gprotein26gcarbs1gfat3gfibre
Lunch1:00 PM
Ground Chicken (Cooked)6 oz330 cal
Pasta (Cooked)(gm)120 grams188 cal
Tomato Pasta Sauce (Red)80 grams36 cal
Meal Totals
560cal51gprotein44gcarbs20gfat5gfibre
Pre Workout Meal5:00 PM
Cottage Cheese 1%150 grams157 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
224cal23gprotein24gcarbs4gfat3gfibre
Dinner9:00 PM
93/7 - Lean Ground Turkey (Cooked)8 oz416 cal
Pasta (Cooked)(gm)150 grams236 cal
Tomato Pasta Sauce (Red)100 grams46 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Olive Oil6 g54 cal
Meal Totals
786cal68gprotein61gcarbs30gfat10gfibre
Snack10:00 PM
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Stoic Physique

Sunday Meal Plan

Tre Spence
Daily Totals
1879cal173gprotein173gcarbs55gfat21gfibre
Breakfast10:00 AM
Oikos - Triple 0 - Any Flavor250 grams147 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
217cal26gprotein26gcarbs1gfat3gfibre
Lunch1:00 PM
Ground Chicken (Cooked)6 oz330 cal
Pasta (Cooked)(gm)120 grams188 cal
Tomato Pasta Sauce (Red)80 grams36 cal
Meal Totals
560cal51gprotein44gcarbs20gfat5gfibre
Pre Workout Meal5:00 PM
Cottage Cheese 1%150 grams157 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
224cal23gprotein24gcarbs4gfat3gfibre
Dinner9:00 PM
93/7 - Lean Ground Turkey (Cooked)8 oz416 cal
Pasta (Cooked)(gm)150 grams236 cal
Tomato Pasta Sauce (Red)100 grams46 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Olive Oil6 g54 cal
Meal Totals
786cal68gprotein61gcarbs30gfat10gfibre
Snack10:00 PM
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Stoic Physique

Additional Options

Tre Spence
Breakfast Option #1
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
215cal25gprotein22gcarbs3gfat4gfibre
Lunch Option #1
Trader Joe's - Classic Greek Salad150 grams195 cal
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Wheat Thin - Reduced Fat Crackers25 grams113 cal
Meal Totals
582cal48gprotein30gcarbs30gfat3gfibre
Lunch Option #2
Trader Joe's - Lemony Arugula Basil Salad120 grams193 cal
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Wheat Thin - Reduced Fat Crackers25 grams113 cal
Meal Totals
583cal49gprotein27gcarbs31gfat2gfibre
Dinner Option #1
Ground Chicken (Cooked)8 oz440 cal
Pasta (Cooked)(gm)140 grams220 cal
Tomato Pasta Sauce (Red)90 grams41 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Olive Oil5 g45 cal
Meal Totals
775cal67gprotein57gcarbs31gfat9gfibre
Dinner Option #2cheesy ground bison & broccoli pasta
Olive Oil5 g45 cal
Essential Double Cream by Waitrose15 ml70 cal
Broccoli (gm)80 g33 cal
Garlic5 g8 cal
Pasta (Cooked)(gm)100 grams157 cal
Ground Bison 93/7 (Cooked)8 oz403 cal
Low Fat Shredded Cheese30 grams96 cal
Meal Totals
811cal76gprotein39gcarbs39gfat4gfibre
Snack Option #1
Dark Chocolate, 70%-85% Cacao15 g90 cal
Meal Totals
86cal1gprotein7gcarbs6gfat2gfibre
Stoic Physique

Shopping List

Everything for the week · Tre Spence
Food ItemAmount
93/7 - Lean Ground Turkey (Cooked)24 oz
93/7 Lean Ground Beef (Cooked)32 oz
A2/A2 - 2% Milk960 ml
Banana, Single4 medium (~118 g)
Cottage Cheese 1%1050 grams
Fresh/Frozen Mixed Berries2100 grams
Ground Chicken (Cooked)18 oz
Mixed Vegetables (Your Choice)640 grams
Oikos - Triple 0 - Any Flavor1750 grams
Olive Oil58 g
Pasta (Cooked)(gm)1410 grams
Peanut Butter60 grams
Tomato Pasta Sauce (Red)940 grams
Whey Protein Powder8 scoop
Yasso Frozen Yogurt Bar7 bar
Stoic Physique

Options Shopping List

Extra meal options · Tre Spence
Food ItemAmount
93/7 Lean Ground Beef (Cooked)12 oz
Broccoli (gm)80 g
Dark Chocolate, 70%-85% Cacao15 g
Essential Double Cream by Waitrose15 ml
Fresh/Frozen Mixed Berries200 grams
Garlic5 g
Ground Bison 93/7 (Cooked)8 oz
Ground Chicken (Cooked)8 oz
Low Fat Shredded Cheese30 grams
Mixed Vegetables (Your Choice)80 grams
Olive Oil10 g
Pasta (Cooked)(gm)240 grams
Tomato Pasta Sauce (Red)90 grams
Trader Joe's - Classic Greek Salad150 grams
Trader Joe's - Lemony Arugula Basil Salad120 grams
Wheat Thin - Reduced Fat Crackers50 grams
Whey Protein Powder1 scoop
Stoic Physique

Recipe Details

How to make them · Tre Spence
cheesy ground bison & broccoli pasta

1. Cook the pasta

Bring a large pot of salted water to a boil and cook the pasta according to package instructions.

Add the broccoli in the last 2–3 minutes of cooking so it cooks with the pasta.

Drain and set aside.

2. Build the sauce base

While the pasta cooks, heat the oil in a large pan over medium heat.

Add the onion and cook for 4-5 minutes until soft and translucent.

Add the garlic and cook for 30-60 seconds until fragrant.

3. Add the cooked bison

Add your cooked ground bison to the pan.

Stir and heat for 2-3 minutes just to warm it through and coat it in the onion/garlic mixture.

4. Add the cream

Pour in the cream and bring to a gentle simmer (not a hard boil).

Let it simmer for 2-3 minutes to slightly thicken.

5. Combine everything

Add the cooked pasta and broccoli to the pan.

Add the cheese and stir until melted and everything is evenly coated in the sauce.

Makes: 1 servings.