Stoic Physique

Daily Targets

Weekly Overview · Scotty Spirn
Monday
1189cal111gprotein85gcarbs45gfat7gfibre
Tuesday
1189cal111gprotein85gcarbs45gfat7gfibre
Wednesday
1088cal103gprotein88gcarbs36gfat10gfibre
Thursday
1106cal103gprotein88gcarbs38gfat10gfibre
Friday
1760cal150gprotein173gcarbs52gfat24gfibre
Saturday
1218cal120gprotein99gcarbs38gfat13gfibre
Sunday
1218cal120gprotein99gcarbs38gfat13gfibre
Stoic Physique

Monday Meal Plan

Scotty Spirn
Daily Totals
1189cal111gprotein85gcarbs45gfat7gfibre
AM Cardio (Intra)
Lmnt Electrolyte Drink Mix1 packet4 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
Breakfast7:00 AM
Fresh/Frozen Mixed Berries100 grams45 cal
Egg (Large)1 egg75 cal
Egg White150 g73 cal
Meal Totals
190cal23gprotein11gcarbs6gfat2gfibre
Lunch12:00 PM
Grilled Chicken (Oz)4.5 oz185 cal
Potatoes (gm)(Cooked)120 grams107 cal
Olive Oil8 g72 cal
Meal Totals
365cal38gprotein24gcarbs13gfat2gfibre
Dinner6:30 PM
Salmon (Cooked)5 oz250 cal
White Rice (Cooked)150 grams189 cal
Olive Oil15 g135 cal
Meal Totals
573cal43gprotein44gcarbs25gfat3gfibre
Snack9:30 PM
Ninja Creami Recipe (Blueberry)1 serving57 cal
Meal Totals
57cal7gprotein5gcarbs1gfat
Stoic Physique

Tuesday Meal Plan

Scotty Spirn
Daily Totals
1189cal111gprotein85gcarbs45gfat7gfibre
AM Cardio (Intra)
Lmnt Electrolyte Drink Mix1 packet4 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
Breakfast7:00 AM
Fresh/Frozen Mixed Berries100 grams45 cal
Egg (Large)1 egg75 cal
Egg White150 g73 cal
Meal Totals
190cal23gprotein11gcarbs6gfat2gfibre
Lunch12:00 PM
Grilled Chicken (Oz)4.5 oz185 cal
Potatoes (gm)(Cooked)120 grams107 cal
Olive Oil8 g72 cal
Meal Totals
365cal38gprotein24gcarbs13gfat2gfibre
Dinner6:30 PM
Salmon (Cooked)5 oz250 cal
White Rice (Cooked)150 grams189 cal
Olive Oil15 g135 cal
Meal Totals
573cal43gprotein44gcarbs25gfat3gfibre
Snack9:30 PM
Ninja Creami Recipe (Blueberry)1 serving57 cal
Meal Totals
57cal7gprotein5gcarbs1gfat
Stoic Physique

Wednesday Meal Plan

Scotty Spirn
Daily Totals
1088cal103gprotein88gcarbs36gfat10gfibre
AM Cardio (Intra)
Lmnt Electrolyte Drink Mix1 packet4 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
Pre Workout
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
69cal1gprotein14gcarbs1gfat3gfibre
Breakfast7:00 AM
Fresh/Frozen Mixed Berries120 grams53 cal
Egg (Large)1 egg75 cal
Egg White150 g73 cal
Meal Totals
198cal23gprotein13gcarbs6gfat2gfibre
Lunch12:00 PM
Grilled Chicken (Oz)4.5 oz185 cal
Potatoes (gm)(Cooked)100 grams89 cal
Olive Oil8 g72 cal
Meal Totals
349cal38gprotein20gcarbs13gfat2gfibre
Dinner6:30 PM
93/7 Lean Ground Beef (Cooked)4.5 oz207 cal
White Rice (Cooked)120 grams151 cal
Olive Oil6 g54 cal
Meal Totals
411cal34gprotein35gcarbs15gfat3gfibre
Snack9:30 PM
Ninja Creami Recipe (Blueberry)1 serving57 cal
Meal Totals
57cal7gprotein5gcarbs1gfat
Stoic Physique

Thursday Meal Plan

Scotty Spirn
Daily Totals
1106cal103gprotein88gcarbs38gfat10gfibre
AM Cardio (Intra)
Lmnt Electrolyte Drink Mix1 packet4 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
Pre Workout
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
69cal1gprotein14gcarbs1gfat3gfibre
Breakfast7:00 AM
Fresh/Frozen Mixed Berries120 grams53 cal
Egg (Large)1 egg75 cal
Egg White150 g73 cal
Meal Totals
198cal23gprotein13gcarbs6gfat2gfibre
Lunch12:00 PM
Grilled Chicken (Oz)4.5 oz185 cal
Potatoes (gm)(Cooked)100 grams89 cal
Olive Oil8 g72 cal
Meal Totals
349cal38gprotein20gcarbs13gfat2gfibre
Dinner6:30 PM
93/7 Lean Ground Beef (Cooked)4.5 oz207 cal
White Rice (Cooked)120 grams151 cal
Olive Oil8 g72 cal
Meal Totals
429cal34gprotein35gcarbs17gfat3gfibre
Snack9:30 PM
Ninja Creami Recipe (Blueberry)1 serving57 cal
Meal Totals
57cal7gprotein5gcarbs1gfat
Stoic Physique

Friday Meal Plan

Scotty Spirn
Daily Totals
1760cal150gprotein173gcarbs52gfat24gfibre
AM Cardio (Intra)
Lmnt Electrolyte Drink Mix1 packet4 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
Pre Workout
Fresh/Frozen Mixed Berries240 grams107 cal
Meal Totals
105cal1gprotein23gcarbs1gfat5gfibre
Breakfast7:00 AM
Fresh/Frozen Mixed Berries160 grams71 cal
Egg (Large)1 egg75 cal
Egg White150 g73 cal
Meal Totals
218cal24gprotein17gcarbs6gfat3gfibre
Lunch12:00 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
White Rice (Cooked)100 grams126 cal
Meal Totals
400cal44gprotein29gcarbs12gfat2gfibre
Snack3:00 PM
Oikos - Triple 0 Greek Yogurt1 container88 cal
Fresh/Frozen Mixed Berries260 grams116 cal
Honey20 g66 cal
Meal Totals
265cal16gprotein48gcarbs1gfat5gfibre
Dinner6:30 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Sweet Potato (cooked)(Gm)150 g131 cal
Olive Oil6 g54 cal
Meal Totals
458cal44gprotein30gcarbs18gfat5gfibre
Snack9:30 PM
Chomps Beef Stick2 beef stick206 cal
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
310cal21gprotein25gcarbs14gfat4gfibre
Stoic Physique

Saturday Meal Plan

Scotty Spirn
Daily Totals
1218cal120gprotein99gcarbs38gfat13gfibre
AM Cardio (Intra)
Lmnt Electrolyte Drink Mix1 packet4 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
Pre Workout
Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
57cal1gprotein11gcarbs1gfat2gfibre
Breakfast7:00 AM
Fresh/Frozen Mixed Berries160 grams71 cal
Egg (Large)1 egg75 cal
Egg White150 g73 cal
Meal Totals
218cal24gprotein17gcarbs6gfat3gfibre
Lunch12:00 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
White Rice (Cooked)120 grams151 cal
Meal Totals
424cal44gprotein35gcarbs12gfat3gfibre
Dinner6:30 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Sweet Potato (cooked)(Gm)150 g131 cal
Olive Oil6 g54 cal
Meal Totals
458cal44gprotein30gcarbs18gfat5gfibre
Snack9:30 PM
Ninja Creami Recipe (Blueberry)1 serving57 cal
Meal Totals
57cal7gprotein5gcarbs1gfat
Stoic Physique

Sunday Meal Plan

Scotty Spirn
Daily Totals
1218cal120gprotein99gcarbs38gfat13gfibre
AM Cardio (Intra)
Lmnt Electrolyte Drink Mix1 packet4 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
Pre Workout
Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
57cal1gprotein11gcarbs1gfat2gfibre
Breakfast7:00 AM
Fresh/Frozen Mixed Berries160 grams71 cal
Egg (Large)1 egg75 cal
Egg White150 g73 cal
Meal Totals
218cal24gprotein17gcarbs6gfat3gfibre
Lunch12:00 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
White Rice (Cooked)120 grams151 cal
Meal Totals
424cal44gprotein35gcarbs12gfat3gfibre
Dinner6:30 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Sweet Potato (cooked)(Gm)150 g131 cal
Olive Oil6 g54 cal
Meal Totals
458cal44gprotein30gcarbs18gfat5gfibre
Snack9:30 PM
Ninja Creami Recipe (Blueberry)1 serving57 cal
Meal Totals
57cal7gprotein5gcarbs1gfat
Stoic Physique

Additional Options

Scotty Spirn
Breakfast Option #1
Egg (Large)2 egg150 cal
Egg White150 g73 cal
Mission - Carb Balance Tortillas - 45 Cals1 tortilla82 cal
Shredded Hash Browns120 grams96 cal
Meal Totals
401cal36gprotein35gcarbs13gfat19gfibre
Breakfast Option #2
Whey Protein Powder1 scoop122 cal
A2/A2 - 2% Milk240 ml125 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Almond Butter (gm)10 grams65 cal
Meal Totals
401cal35gprotein36gcarbs13gfat6gfibre
Lunch Option #1Chicken & Sweet Potato Bowl
Grilled Chicken (Oz)4 oz164 cal
Sweet Potato (Gm)(Uncooked)100 grams94 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Olive Oil5 g45 cal
Salt (Dash)2 dash0 cal
Black Pepper (Dash)2 dash0 cal
Paprika (Ground)1 tsp8 cal
Garlic Powder1 tsp11 cal
Lemon Juice5 g1 cal
Meal Totals
353cal36gprotein32gcarbs9gfat7gfibre
Lunch Option #2Air Fryer Potato Wedges
Grilled Chicken (Oz)4 oz164 cal
Potatoes (Uncooked)200 g146 cal
Olive Oil6 g54 cal
Paprika (Ground)0.5 tsp4 cal
Chili Powder0.5 tsp4 cal
Salt0.5 tsp0 cal
Pepper, Black, Ground2 dash0 cal
Meal Totals
370cal36gprotein34gcarbs10gfat4gfibre
Dinner Option #1
93/7 Lean Ground Beef (Cooked)5 oz230 cal
Pasta (Cooked)(gm)120 grams188 cal
Tomato Pasta Sauce (Red)120 grams55 cal
Meal Totals
472cal44gprotein47gcarbs12gfat6gfibre
Dinner Option #2Korean Beef Chili Noodles
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Pasta (Cooked)(gm)100 grams157 cal
Bok Choy100 g17 cal
Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
Gochujang Sauce1 tsp20 cal
Garlic8 g12 cal
Meal Totals
489cal51gprotein42gcarbs13gfat3gfibre
Dinner Option #3Ground Beef Bowl
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Bell Pepper, Green0.5 medium (~119 g)14 cal
Tomato0.5 medium (~123 g)14 cal
Onion0.5 medium (~110 g)24 cal
Olive Oil5 g45 cal
Dry Spices (Your Choice)1 serving0 cal
Roasted Potatoes120 grams115 cal
Meal Totals
485cal47gprotein36gcarbs17gfat3gfibre
Dinner Option #4Chicken Bacon Ranch Pasta
Turkey Bacon1 slice48 cal
Rotini Chickpea Pasta By Banza1.5 oz159 cal
Non-Fat Cottage Cheese100 grams67 cal
Cheese - Reduced Fat - Your Choice20 grams55 cal
Ranch Powder5 grams14 cal
Fairlife - Fat Free Milk3 fl oz29 cal
Black Pepper (Dash)1 dash0 cal
Grilled Chicken (Oz)3 oz123 cal
Meal Totals
492cal58gprotein38gcarbs12gfat4gfibre
Stoic Physique

Shopping List

Everything for the week · Scotty Spirn
Food ItemAmount
93/7 Lean Ground Beef (Cooked)45 oz
Apple (Whole)1 medium (~182 g)
Chomps Beef Stick2 beef stick
Egg (Large)7 egg
Egg White1050 g
Fresh/Frozen Mixed Berries1960 grams
Grilled Chicken (Oz)18 oz
Honey20 g
Lmnt Electrolyte Drink Mix7 packet
Ninja Creami Recipe (Blueberry)6 serving
Oikos - Triple 0 Greek Yogurt1 container
Olive Oil94 g
Potatoes (gm)(Cooked)440 grams
Salmon (Cooked)10 oz
Sweet Potato (cooked)(Gm)450 g
White Rice (Cooked)880 grams
Stoic Physique

Options Shopping List

Extra meal options · Scotty Spirn
Food ItemAmount
93/7 Lean Ground Beef (Cooked)17 oz
A2/A2 - 2% Milk240 ml
Almond Butter (gm)10 grams
Bell Pepper, Green0.5 medium (~119 g)
Black Pepper (Dash)3 dash
Bok Choy100 g
Cheese - Reduced Fat - Your Choice20 grams
Chili Powder0.5 tsp
Dry Spices (Your Choice)1 serving
Egg (Large)2 egg
Egg White150 g
Fairlife - Fat Free Milk3 fl oz
Fresh/Frozen Mixed Berries200 grams
Garlic8 g
Garlic Powder1 tsp
Gochujang Sauce1 tsp
Grilled Chicken (Oz)11 oz
Lemon Juice5 g
Mission - Carb Balance Tortillas - 45 Cals1 tortilla
Mixed Vegetables (Your Choice)80 grams
Non-Fat Cottage Cheese100 grams
Olive Oil16 g
Onion0.5 medium (~110 g)
Paprika (Ground)1.5 tsp
Pasta (Cooked)(gm)220 grams
Pepper, Black, Ground2 dash
Potatoes (Uncooked)200 g
Ranch Powder5 grams
Roasted Potatoes120 grams
Rotini Chickpea Pasta By Banza1.5 oz
Salt0.5 tsp
Salt (Dash)2 dash
Shredded Hash Browns120 grams
Soy Sauce, Low Sodium (tbsp)1 tbsp
Sweet Potato (Gm)(Uncooked)100 grams
Tomato0.5 medium (~123 g)
Tomato Pasta Sauce (Red)120 grams
Turkey Bacon1 slice
Whey Protein Powder1 scoop
Stoic Physique

Recipe Details

How to make them · Scotty Spirn
Chicken & Sweet Potato Bowl

Roast cubed sweet potatoes at 425°F for 25–30 minutes with olive oil, salt, and pepper.

Season chicken with salt, pepper, paprika, and garlic powder, then pan-sear or air-fry until cooked and slice.

Roast or sauté your veggies with simple seasoning in olive oil.

Greek Yogurt Sauce: Mix Greek yogurt, lemon juice, garlic powder, salt, pepper, and olive oil.

Assemble the bowl with sweet potato, chicken, veggies, and drizzle with the yogurt sauce.

Seasonings: Salt (Dash) (2 dash), Black Pepper (Dash) (2 dash), Lemon Juice (5 g), Paprika (Ground) (1 tsp), Garlic Powder (1 tsp).

Korean Beef Chili Noodles

Brown beef

Add garlic + gochujang

Stir in soy sauce

Add greens to wilt

Mix in noodles

Air Fryer Potato Wedges

Directions

NOTE: Potatoes weighed out UNCOOKED

1) Preheat an air fryer to 400 degrees F (200 degrees C).

2) Cut each potato in half lengthwise. Cut each half in half lengthwise, and then cut each quarter in half lengthwise. You will have 16 wedges. Gather the seasonings.

3) Place potato wedges in a large bowl. Add olive oil, paprika, parsley, chili, salt, and pepper; mix until well combined.

4) Place 1/2 of the potato wedges in the basket of the air fryer and cook for 10 minutes.

5) Flip wedges with tongs and cook for an additional 5 minutes. Remove to a plate.

6) Repeat to cook the remaining wedges.

Enjoy!

Seasonings: Paprika (Ground) (0.5 tsp), Chili Powder (0.5 tsp), Salt (0.5 tsp), Pepper, Black, Ground (2 dash).

Ground Beef Bowl

1) Cook vegetables

Heat 1 tsp olive oil in a skillet over medium heat.

Add onion and bell pepper; sauté 4–5 minutes until softened.

Add diced tomato and cook another 2 minutes until slightly reduced.

2) Heat beef

Add the pre-cooked ground beef to the skillet.

Season with salt, pepper, garlic powder, paprika, and chili powder.

Stir well and cook for 3–4 minutes until hot and combined with the vegetables.

3) Assemble bowl

Transfer the beef and vegetable mixture to a bowl on top of bed of rice.

Garnish with fresh parsley or cilantro if desired.

Chicken Bacon Ranch Pasta

Start by prepping the ranch sauce so it is ready to go. Blend up cottage cheese until smooth (either using a blender, food processor, or immersion blender) and add one cup to a large bowl. Add shredded cheddar cheese, ranch seasoning, milk, and black pepper. Give it a quick mix and set aside

.

Fill a pot with salted water and bring to a boil. Cook the pasta according to the package instructions. While the pasta cooks, we'll prep the rest of the recipe to make the most of our time.

Dice up the bacon strips and add to a pan over medium heat. Cook for about 10 minutes, stirring occasionally, until the bacon is nice and crispy.

Take your chicken breast and cut it into strips, cubes, or small pieces. I like to cut mine up nice and small (like diced chicken) to help it cook as quickly as possible.

Remove the cooked bacon from the pan and place on a paper towel-lined plate to absorb excess grease. Do not drain the pan! We're going to use the bacon grease to add a ton of amazing flavor to our dish.

Add the cut-up chicken directly to the pan with the bacon grease. Stir/flip the chicken occasionally until it is no longer pink, which should only take about 5 minutes.

Remove the chicken from the pan and reduce the heat to low.

Add the ranch sauce to the pan and allow it to cook for 2-3 minutes to melt all of the cheese.

Take the cooked pasta, chicken, and bacon, and stir those into the sauce, being sure to fully coat everything. Allow everything to heat together for a few minutes, then serve!