Stoic Physique

Daily Targets

Weekly Overview · Gonzalo Amat
Monday
1858cal189gprotein163gcarbs50gfat17gfibre
Tuesday
1858cal189gprotein163gcarbs50gfat17gfibre
Wednesday
1858cal189gprotein163gcarbs50gfat17gfibre
Thursday
1858cal189gprotein163gcarbs50gfat17gfibre
Friday
1858cal189gprotein163gcarbs50gfat17gfibre
Saturday
2003cal186gprotein200gcarbs51gfat26gfibre
Sunday
2003cal186gprotein200gcarbs51gfat26gfibre
Stoic Physique

Monday Meal Plan

Gonzalo Amat
Daily Totals
1858cal189gprotein163gcarbs50gfat17gfibre
Breakfast9:00 AM
Fairlife - 30G1 bottle163 cal
Dymatize ISO 100 Protein0.5 scoop59 cal
Fresh/Frozen Mixed Berries140 grams62 cal
Brewed Coffee1 cup2 cal
Fairlife - 2% Milk (floz)2 fl oz29 cal
Meal Totals
313cal47gprotein20gcarbs5gfat3gfibre
Lunch1:00 PM
Chicken Thigh (Cooked)(Skinless)4 oz222 cal
Sourdough Bread - Izzio4 slice256 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
519cal41gprotein64gcarbs11gfat4gfibre
Snack4:00 PM
David - Protein Bar1 bar182 cal
Meal Totals
186cal28gprotein14gcarbs2gfat1gfibre
Dinner7:30 PM
Salmon (Cooked)6 oz300 cal
White Rice (Cooked)180 grams227 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil15 g135 cal
Meal Totals
699cal54gprotein60gcarbs27gfat8gfibre
Snack10:00 PM
Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Stoic Physique

Tuesday Meal Plan

Gonzalo Amat
Daily Totals
1858cal189gprotein163gcarbs50gfat17gfibre
Breakfast9:00 AM
Fairlife - 30G1 bottle163 cal
Dymatize ISO 100 Protein0.5 scoop59 cal
Fresh/Frozen Mixed Berries140 grams62 cal
Brewed Coffee1 cup2 cal
Fairlife - 2% Milk (floz)2 fl oz29 cal
Meal Totals
313cal47gprotein20gcarbs5gfat3gfibre
Lunch1:00 PM
Chicken Thigh (Cooked)(Skinless)4 oz222 cal
Sourdough Bread - Izzio4 slice256 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
519cal41gprotein64gcarbs11gfat4gfibre
Snack4:00 PM
David - Protein Bar1 bar182 cal
Meal Totals
186cal28gprotein14gcarbs2gfat1gfibre
Dinner7:30 PM
Salmon (Cooked)6 oz300 cal
White Rice (Cooked)180 grams227 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil15 g135 cal
Meal Totals
699cal54gprotein60gcarbs27gfat8gfibre
Snack10:00 PM
Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Stoic Physique

Wednesday Meal Plan

Gonzalo Amat
Daily Totals
1858cal189gprotein163gcarbs50gfat17gfibre
Breakfast9:00 AM
Fairlife - 30G1 bottle163 cal
Dymatize ISO 100 Protein0.5 scoop59 cal
Fresh/Frozen Mixed Berries140 grams62 cal
Brewed Coffee1 cup2 cal
Fairlife - 2% Milk (floz)2 fl oz29 cal
Meal Totals
313cal47gprotein20gcarbs5gfat3gfibre
Lunch1:00 PM
Chicken Thigh (Cooked)(Skinless)4 oz222 cal
Sourdough Bread - Izzio4 slice256 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
519cal41gprotein64gcarbs11gfat4gfibre
Snack4:00 PM
David - Protein Bar1 bar182 cal
Meal Totals
186cal28gprotein14gcarbs2gfat1gfibre
Dinner7:30 PM
Salmon (Cooked)6 oz300 cal
White Rice (Cooked)180 grams227 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil15 g135 cal
Meal Totals
699cal54gprotein60gcarbs27gfat8gfibre
Snack10:00 PM
Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Stoic Physique

Thursday Meal Plan

Gonzalo Amat
Daily Totals
1858cal189gprotein163gcarbs50gfat17gfibre
Breakfast9:00 AM
Fairlife - 30G1 bottle163 cal
Dymatize ISO 100 Protein0.5 scoop59 cal
Fresh/Frozen Mixed Berries140 grams62 cal
Brewed Coffee1 cup2 cal
Fairlife - 2% Milk (floz)2 fl oz29 cal
Meal Totals
313cal47gprotein20gcarbs5gfat3gfibre
Lunch1:00 PM
Chicken Thigh (Cooked)(Skinless)4 oz222 cal
Sourdough Bread - Izzio4 slice256 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
519cal41gprotein64gcarbs11gfat4gfibre
Snack4:00 PM
David - Protein Bar1 bar182 cal
Meal Totals
186cal28gprotein14gcarbs2gfat1gfibre
Dinner7:30 PM
Salmon (Cooked)6 oz300 cal
White Rice (Cooked)180 grams227 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil15 g135 cal
Meal Totals
699cal54gprotein60gcarbs27gfat8gfibre
Snack10:00 PM
Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Stoic Physique

Friday Meal Plan

Gonzalo Amat
Daily Totals
1858cal189gprotein163gcarbs50gfat17gfibre
Breakfast9:00 AM
Fairlife - 30G1 bottle163 cal
Dymatize ISO 100 Protein0.5 scoop59 cal
Fresh/Frozen Mixed Berries140 grams62 cal
Brewed Coffee1 cup2 cal
Fairlife - 2% Milk (floz)2 fl oz29 cal
Meal Totals
313cal47gprotein20gcarbs5gfat3gfibre
Lunch1:00 PM
Chicken Thigh (Cooked)(Skinless)4 oz222 cal
Sourdough Bread - Izzio4 slice256 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
519cal41gprotein64gcarbs11gfat4gfibre
Snack4:00 PM
David - Protein Bar1 bar182 cal
Meal Totals
186cal28gprotein14gcarbs2gfat1gfibre
Dinner7:30 PM
Salmon (Cooked)6 oz300 cal
White Rice (Cooked)180 grams227 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil15 g135 cal
Meal Totals
699cal54gprotein60gcarbs27gfat8gfibre
Snack10:00 PM
Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Stoic Physique

Saturday Meal Plan

Gonzalo Amat
Daily Totals
2003cal186gprotein200gcarbs51gfat26gfibre
Breakfast9:00 AM
Fairlife - 30G1 bottle163 cal
Dymatize ISO 100 Protein0.5 scoop59 cal
Fresh/Frozen Mixed Berries185 grams82 cal
Brewed Coffee1 cup2 cal
Fairlife - 2% Milk (floz)2 fl oz29 cal
Meal Totals
338cal47gprotein24gcarbs6gfat4gfibre
Lunch1:00 PM
Chicken Thigh (Cooked)(Skinless)4 oz222 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
511cal37gprotein66gcarbs11gfat8gfibre
Snack4:00 PM
David - Protein Bar1 bar182 cal
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
290cal29gprotein39gcarbs2gfat5gfibre
Dinner7:30 PM
Salmon (Cooked)6 oz300 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil15 g135 cal
Meal Totals
723cal54gprotein66gcarbs27gfat8gfibre
Snack10:00 PM
Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Stoic Physique

Sunday Meal Plan

Gonzalo Amat
Daily Totals
2003cal186gprotein200gcarbs51gfat26gfibre
Breakfast9:00 AM
Fairlife - 30G1 bottle163 cal
Dymatize ISO 100 Protein0.5 scoop59 cal
Fresh/Frozen Mixed Berries185 grams82 cal
Brewed Coffee1 cup2 cal
Fairlife - 2% Milk (floz)2 fl oz29 cal
Meal Totals
338cal47gprotein24gcarbs6gfat4gfibre
Lunch1:00 PM
Chicken Thigh (Cooked)(Skinless)4 oz222 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
511cal37gprotein66gcarbs11gfat8gfibre
Snack4:00 PM
David - Protein Bar1 bar182 cal
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
290cal29gprotein39gcarbs2gfat5gfibre
Dinner7:30 PM
Salmon (Cooked)6 oz300 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil15 g135 cal
Meal Totals
723cal54gprotein66gcarbs27gfat8gfibre
Snack10:00 PM
Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Stoic Physique

Additional Options

Gonzalo Amat
Breakfast Option #1
Egg (Large)1 egg75 cal
Egg White150 g73 cal
Deli Ham50 grams52 cal
Mixed Vegetables (Your Choice)50 grams20 cal
Sourdough Bread - Izzio2 slice128 cal
Meal Totals
347cal37gprotein34gcarbs7gfat2gfibre
Lunch Option #1 (Heat N' Eat)
Tyson Blackened Chicken Breast Strips8 oz296 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)60 grams24 cal
Meal Totals
523cal59gprotein47gcarbs11gfat2gfibre
Lunch Option #2Chicken & Sweet Potato Bowl
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (Gm)(Uncooked)150 grams141 cal
Mixed Vegetables (Your Choice)90 grams36 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
483cal53gprotein43gcarbs11gfat9gfibre
Dinner Option #1Lemon Garlic Cod with Roasted Potatoes
Cod - Cooked (Oz)6 oz226 cal
Roasted Purple Potatoes260 grams291 cal
Baby Carrots120 grams51 cal
Olive Oil15 g135 cal
Lemon Juice (Tbsp)1 Tbsp4 cal
Garlic Powder0.5 tsp6 cal
Paprika (Ground)0.5 tsp4 cal
Salt & Pepper1 To Taste Serving0 cal
Parsley (Dried)(Tbsp)0.3 tbsp0 cal
Meal Totals
715cal59gprotein59gcarbs27gfat8gfibre
Dinner Option #2Chicken Thigh Stir Fry
Onion (Gm)60 g26 cal
Bell Pepper100 g31 cal
Spinach (Gm)50 g15 cal
Broccoli (gm)90 g37 cal
Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
Olive Oil8 g72 cal
Chicken Thigh (Cooked)(Skinless)6 oz332 cal
White Rice (Cooked)150 grams189 cal
Meal Totals
717cal58gprotein65gcarbs25gfat10gfibre
Dinner Option #3Ground Turkey Taco Bowl
Black Beans (Boiled)50 grams65 cal
Corn (canned)55 grams43 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 Turkey (Cooked)6 oz312 cal
Siete Grain Free Taco Shells3 taco shells204 cal
Meal Totals
713cal53gprotein60gcarbs29gfat16gfibre
Light Shooting Day Dinner
Oikos - Triple 0 - Any Flavor250 grams147 cal
Cottage Cheese 1%60 grams63 cal
Fresh/Frozen Mixed Berries180 grams80 cal
Granola15 grams71 cal
Meal Totals
357cal36gprotein42gcarbs5gfat4gfibre
Shooting Day Lunch
Chicken Thigh (Cooked)(Skinless)7 oz388 cal
White Rice (Cooked)220 grams276 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
703cal61gprotein72gcarbs19gfat9gfibre
Stoic Physique

Shopping List

Everything for the week · Gonzalo Amat
Food ItemAmount
Apple (Whole)2 medium (~182 g)
Brewed Coffee7 cup
Chicken Thigh (Cooked)(Skinless)28 oz
David - Protein Bar7 bar
Dymatize ISO 100 Protein3.5 scoop
Fairlife - 2% Milk (floz)14 fl oz
Fairlife - 30G7 bottle
Fresh/Frozen Mixed Berries1070 grams
Mixed Vegetables (Your Choice)1400 grams
Olive Oil105 g
Quest Protein Chips (Snack Bag)7 Bag (32gm)
Salmon (Cooked)42 oz
Sourdough Bread - Izzio20 slice
White Rice (Cooked)1700 grams
Stoic Physique

Options Shopping List

Extra meal options · Gonzalo Amat
Food ItemAmount
93/7 - Lean Ground Turkey (Cooked)6 oz
Baby Carrots120 grams
Bell Pepper100 g
Black Beans (Boiled)50 grams
Black Pepper (Dash)2 dash
Broccoli (gm)90 g
Chicken Thigh (Cooked)(Skinless)13 oz
Cod - Cooked (Oz)6 oz
Corn (canned)55 grams
Cottage Cheese 1%60 grams
Deli Ham50 grams
Egg (Large)1 egg
Egg White150 g
Fresh/Frozen Mixed Berries180 grams
Garlic Powder1.5 tsp
Granola15 grams
Grilled Chicken (Oz)6 oz
Lemon Juice5 g
Lemon Juice (Tbsp)1 Tbsp
Minute Rice1 cups
Mixed Vegetables (Your Choice)300 grams
Oikos - Triple 0 - Any Flavor250 grams
Olive Oil28 g
Onion0.5 medium (~110 g)
Onion (Gm)60 g
Paprika (Ground)1.5 tsp
Parsley (Dried)(Tbsp)0.3 tbsp
Roasted Purple Potatoes260 grams
Romaine/Cos Lettuce100 g
Salsa100 grams
Salt (Dash)2 dash
Salt & Pepper1 To Taste Serving
Siete Grain Free Taco Shells3 taco shells
Sourdough Bread - Izzio2 slice
Soy Sauce, Low Sodium (tbsp)2 tbsp
Spinach (Gm)50 g
Sweet Potato (Gm)(Uncooked)150 grams
Tomato0.5 medium (~123 g)
Tyson Blackened Chicken Breast Strips8 oz
White Rice (Cooked)370 grams
Stoic Physique

Recipe Details

How to make them · Gonzalo Amat
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).

Lemon Garlic Cod with Roasted Potatoes

1. Preheat oven to 400°F.

2. Toss purple potatoes and baby carrots with olive oil, salt, pepper, and paprika.

3. Spread on a baking sheet and roast for 20–25 minutes until tender and slightly crisp.

4. While vegetables cook, season cod with garlic powder, salt, pepper, and lemon juice.

5. Heat a nonstick pan over medium heat and cook cod 3–4 minutes per side until heated through.

6. Plate roasted potatoes and carrots, then top with cod.

7. Garnish with parsley and additional lemon juice if desired.

Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Paprika (Ground) (0.5 tsp), Salt & Pepper (1 To Taste Serving), Parsley (Dried)(Tbsp) (0.3 tbsp), Garlic Powder (0.5 tsp).

Chicken Thigh Stir Fry

NOTE: Chicken thighs should be weighed cooked and skinless

Heat olive oil in a large pan over medium heat.

Sauté chopped onions until translucent.

Add in green peppers, broccoli, and spinach. Stir-fry until just tender.

Stir in cooked chicken thighs and pour in the soy sauce.

Cook for another 2–3 minutes, stirring frequently, until everything is well combined and heated through.

Serve immediately.

Ground Turkey Taco Bowl

Instructions:

1. Heat a nonstick skillet over medium heat.

2. Add the cooked 93/7 lean ground turkey and warm through for 2–3 minutes.

3. If desired, season turkey lightly with taco seasoning, salt, or pepper.

4. While beef heats, dice ½ medium onion and ½ medium tomato.

5. Rinse and drain black beans and corn if needed.

6. In a bowl, add romaine/cos lettuce as the base.

7. Layer warm ground turkey over the lettuce.

8. Add black beans, corn, diced onion, and diced tomato evenly.

9. Spoon salsa over the top.

10. Serve with Siete grain-free taco shells on the side or crushed on top.