Stoic Physique
Daily Targets
Weekly Overview · Chasen Goudeau
Monday2013cal174gprotein192gcarbs61gfat26gfibre
Tuesday2013cal174gprotein192gcarbs61gfat26gfibre
Wednesday2013cal174gprotein192gcarbs61gfat26gfibre
Thursday2099cal159gprotein224gcarbs63gfat28gfibre
Friday2091cal160gprotein221gcarbs63gfat28gfibre
Saturday1933cal145gprotein201gcarbs61gfat28gfibre
Sunday2037cal165gprotein216gcarbs57gfat30gfibre
Stoic Physique
Monday Meal Plan
Chasen Goudeau
Daily Totals
2013cal174gprotein192gcarbs61gfat26gfibre
| Oats | 30 g (dry) | 115 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Honey | 10 g | 33 cal |
Meal Totals262cal5gprotein56gcarbs2gfat6gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg Whites | 150 grams | 72 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
Meal Totals355cal33gprotein31gcarbs11gfat
Lunch1:00 PMGround Beef Avocado Salad | 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Cherry Tomatoes | 75 grams | 29 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Olive Oil | 10 g | 90 cal |
| White Wine Vinegar | 1 Tbsp | 0 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
Meal Totals678cal48gprotein45gcarbs34gfat9gfibre
Meal Totals48cal1gprotein11gcarbs0gfat1gfibre
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Sweet Potato (cooked)(Gm) | 100 g | 88 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals374cal52gprotein28gcarbs6gfat7gfibre
Snack9:00 PMProtein Waffle | Oats | 30 g (dry) | 115 cal |
| Egg (Large) | 1 egg | 75 cal |
| Isopure - Protein Powder | 1 scoop | 105 cal |
Meal Totals296cal35gprotein21gcarbs8gfat3gfibre
Stoic Physique
Tuesday Meal Plan
Chasen Goudeau
Daily Totals
2013cal174gprotein192gcarbs61gfat26gfibre
| Oats | 30 g (dry) | 115 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Honey | 10 g | 33 cal |
Meal Totals262cal5gprotein56gcarbs2gfat6gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg Whites | 150 grams | 72 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
Meal Totals355cal33gprotein31gcarbs11gfat
Lunch1:00 PMGround Beef Avocado Salad | 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Cherry Tomatoes | 75 grams | 29 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Olive Oil | 10 g | 90 cal |
| White Wine Vinegar | 1 Tbsp | 0 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
Meal Totals678cal48gprotein45gcarbs34gfat9gfibre
Meal Totals48cal1gprotein11gcarbs0gfat1gfibre
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Sweet Potato (cooked)(Gm) | 100 g | 88 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals374cal52gprotein28gcarbs6gfat7gfibre
Snack9:00 PMProtein Waffle | Oats | 30 g (dry) | 115 cal |
| Egg (Large) | 1 egg | 75 cal |
| Isopure - Protein Powder | 1 scoop | 105 cal |
Meal Totals296cal35gprotein21gcarbs8gfat3gfibre
Stoic Physique
Wednesday Meal Plan
Chasen Goudeau
Daily Totals
2013cal174gprotein192gcarbs61gfat26gfibre
| Oats | 30 g (dry) | 115 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Honey | 10 g | 33 cal |
Meal Totals262cal5gprotein56gcarbs2gfat6gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg Whites | 150 grams | 72 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
Meal Totals355cal33gprotein31gcarbs11gfat
Lunch1:00 PMGround Beef Avocado Salad | 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Cherry Tomatoes | 75 grams | 29 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Olive Oil | 10 g | 90 cal |
| White Wine Vinegar | 1 Tbsp | 0 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
Meal Totals678cal48gprotein45gcarbs34gfat9gfibre
Meal Totals48cal1gprotein11gcarbs0gfat1gfibre
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Sweet Potato (cooked)(Gm) | 100 g | 88 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals374cal52gprotein28gcarbs6gfat7gfibre
Snack9:00 PMProtein Waffle | Oats | 30 g (dry) | 115 cal |
| Egg (Large) | 1 egg | 75 cal |
| Isopure - Protein Powder | 1 scoop | 105 cal |
Meal Totals296cal35gprotein21gcarbs8gfat3gfibre
Stoic Physique
Thursday Meal Plan
Chasen Goudeau
Daily Totals
2099cal159gprotein224gcarbs63gfat28gfibre
| Oats | 30 g (dry) | 115 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Honey | 10 g | 33 cal |
Meal Totals262cal5gprotein56gcarbs2gfat6gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg Whites | 150 grams | 72 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
Meal Totals355cal33gprotein31gcarbs11gfat
Lunch1:00 PMChicken Avocado Salad | Grilled Chicken (Oz) | 7 oz | 287 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Cherry Tomatoes | 75 grams | 29 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Olive Oil | 10 g | 90 cal |
| White Wine Vinegar | 1 Tbsp | 0 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
Meal Totals689cal62gprotein45gcarbs29gfat9gfibre
| Mango (Single) | 1 medium (edible ~165 g) | 111 cal |
Meal Totals113cal1gprotein25gcarbs1gfat3gfibre
Dinner7:00 PMGround Beef Stir Fry | Brown Rice, Cooked | 100 g | 111 cal |
| Onion (Gm) | 50 g | 22 cal |
| Bell Pepper | 50 g | 16 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 50 g | 21 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Olive Oil | 7 g | 63 cal |
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
Meal Totals507cal45gprotein39gcarbs19gfat6gfibre
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
Meal Totals173cal13gprotein28gcarbs1gfat4gfibre
Stoic Physique
Friday Meal Plan
Chasen Goudeau
Daily Totals
2091cal160gprotein221gcarbs63gfat28gfibre
| Oats | 30 g (dry) | 115 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Honey | 10 g | 33 cal |
Meal Totals262cal5gprotein56gcarbs2gfat6gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg Whites | 150 grams | 72 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
Meal Totals355cal33gprotein31gcarbs11gfat
Lunch1:00 PMChicken Avocado Salad | Grilled Chicken (Oz) | 7 oz | 287 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Cherry Tomatoes | 75 grams | 29 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Olive Oil | 10 g | 90 cal |
| White Wine Vinegar | 1 Tbsp | 0 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
Meal Totals556cal60gprotein16gcarbs28gfat6gfibre
| Mango (Single) | 1 medium (edible ~165 g) | 111 cal |
Meal Totals113cal1gprotein25gcarbs1gfat3gfibre
Dinner7:00 PMGround Beef Stir Fry | Onion (Gm) | 50 g | 22 cal |
| Bell Pepper | 50 g | 16 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Olive Oil | 7 g | 63 cal |
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| Brown Rice, Cooked | 200 g | 221 cal |
Meal Totals632cal48gprotein65gcarbs20gfat9gfibre
| Greek Yogurt - Nonfat - Any Flavor | 150 grams | 84 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
Meal Totals173cal13gprotein28gcarbs1gfat4gfibre
Stoic Physique
Saturday Meal Plan
Chasen Goudeau
Daily Totals
1933cal145gprotein201gcarbs61gfat28gfibre
| Oats | 30 g (dry) | 115 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Honey | 10 g | 33 cal |
Meal Totals262cal5gprotein56gcarbs2gfat6gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg Whites | 150 grams | 72 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
Meal Totals355cal33gprotein31gcarbs11gfat
Lunch1:00 PMChicken Avocado Salad | Grilled Chicken (Oz) | 7 oz | 287 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Cherry Tomatoes | 75 grams | 29 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Olive Oil | 10 g | 90 cal |
| White Wine Vinegar | 1 Tbsp | 0 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| White Rice (Cooked) | 100 grams | 126 cal |
Meal Totals689cal62gprotein45gcarbs29gfat9gfibre
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals104cal1gprotein25gcarbs0gfat4gfibre
Dinner7:00 PMGround Beef Stir Fry | Onion (Gm) | 50 g | 22 cal |
| Bell Pepper | 50 g | 16 cal |
| Spinach (Gm) | 50 g | 15 cal |
| Broccoli (gm) | 100 g | 41 cal |
| Soy Sauce, Low Sodium (tbsp) | 3 tbsp | 24 cal |
| Olive Oil | 7 g | 63 cal |
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
Meal Totals410cal43gprotein19gcarbs18gfat6gfibre
| Mango (Single) | 1 medium (edible ~165 g) | 111 cal |
Meal Totals113cal1gprotein25gcarbs1gfat3gfibre
Stoic Physique
Sunday Meal Plan
Chasen Goudeau
Daily Totals
2037cal165gprotein216gcarbs57gfat30gfibre
| Oats | 30 g (dry) | 115 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Honey | 10 g | 33 cal |
Meal Totals262cal5gprotein56gcarbs2gfat6gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg Whites | 150 grams | 72 cal |
| Sourdough Bread - Izzio | 2 slice | 128 cal |
Meal Totals355cal33gprotein31gcarbs11gfat
Lunch1:00 PMChicken Avocado Salad | Grilled Chicken (Oz) | 7 oz | 287 cal |
| Romaine/Cos Lettuce | 100 g | 21 cal |
| Cherry Tomatoes | 75 grams | 29 cal |
| Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Olive Oil | 10 g | 90 cal |
| White Wine Vinegar | 1 Tbsp | 0 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
Meal Totals556cal60gprotein16gcarbs28gfat6gfibre
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals104cal1gprotein25gcarbs0gfat4gfibre
| Grilled Chicken (Oz) | 7 oz | 287 cal |
| Sweet Potato (cooked)(Gm) | 200 g | 174 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals499cal61gprotein48gcarbs7gfat10gfibre
| Trader Joe's - Maple Pecan Clusters | 53 g | 235 cal |
| Almond Milk, Unsweetened (FLOZ) | 6 fl oz | 26 cal |
Meal Totals261cal5gprotein40gcarbs9gfat4gfibre
Stoic Physique
Shopping List
Everything for the week · Chasen Goudeau
Food ItemAmount
93/7 Lean Ground Beef (Cooked)33 oz
Almond Milk, Unsweetened (FLOZ)6 fl oz
Apple (Whole)2 medium (~182 g)
Avocado (Single)3.5 medium (~150 g edible)
Banana150 g
Banana, Single7 medium (~118 g)
Bell Pepper150 g
Black Pepper (Dash)7 dash
Broccoli (gm)250 g
Brown Rice, Cooked300 g
Cherry Tomatoes525 grams
Egg (Large)17 egg
Egg Whites1050 grams
Fresh/Frozen Mixed Berries400 grams
Greek Yogurt - Nonfat - Any Flavor300 grams
Grilled Chicken (Oz)53 oz
Honey70 g
Isopure - Protein Powder3 scoop
Mango (Single)3 medium (edible ~165 g)
Mixed Vegetables (Your Choice)400 grams
Oats300 g (dry)
Olive Oil91 g
Onion (Gm)150 g
Romaine/Cos Lettuce700 g
Salt (Dash)7 dash
Sourdough Bread - Izzio14 slice
Soy Sauce, Low Sodium (tbsp)9 tbsp
Spinach (Gm)150 g
Sweet Potato (cooked)(Gm)500 g
Trader Joe's - Maple Pecan Clusters53 g
White Rice (Cooked)500 grams
White Wine Vinegar7 Tbsp
Stoic Physique
Options Shopping List
Extra meal options · Chasen Goudeau
Food ItemAmount
Brown Rice, Cooked150 g
Egg (Large)2 egg
Egg Whites150 grams
Fresh/Frozen Mixed Berries150 grams
Granola20 grams
Greek Yogurt, Whole Milk150 g
Grilled Chicken (Oz)12 oz
Kale Salad Mix100 grams
Lite Caesar Dressing By Newman'S Own20 grams
Mixed Vegetables (Your Choice)250 grams
Salsa25 grams
Trader Joe - Carb Savvy Tortillas1 tortilla
Trader Joe - Mexican-Style Riced CauliflOwer150 grams (frozen)
Trader Joe - Pulled Chicken Salsa Verde6 oz
Trader Joe’S - (Microwavable) Jasmine Rice200 grams (frozen)
Trader Joes - Bbq Teriyaki Chicken (full package)0.5 Container
Trader Joes - Grilled Chili Lime Chicken Breast0.5 package
Whole Wheat Bread1 slice
Stoic Physique
Recipe Details
How to make them · Chasen Goudeau
Ground Beef Avocado Salad NOTE: ground beef is weighed out COOKED
1. Cook up ground beef. Season with salt and pepper to taste.
2. Tear lettuce into bite-sized pieces, cut optional cherry tomatoes in half, and dice avocado. Place in a large bowl.
3. Drizzle olive oil and vinegar over salad and gently toss.
4. Sprinkle with salt and pepper top with cooked ground beef.
Seasonings: Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), White Wine Vinegar (1 Tbsp).
Instructions (1 serving)
Preheat your waffle maker.
Blend the oats into a fine flour if you haven’t already.
In a bowl, mix protein powder, oat flour, and egg.
Add water or almond milk slowly until the batter is smooth but thick.
Pour into the waffle maker and cook until golden and firm.
Top with fruit.
Optional: add a light drizzle of sugar-free syrup or a sprinkle of cinnamon.
NOTE: chicken is weighed out COOKED
1. Cook up chicken. Season with salt and pepper to taste.
2. Tear lettuce into bite-sized pieces, cut optional cherry tomatoes in half, and dice avocado. Place in a large bowl.
3. Drizzle olive oil and vinegar over salad and gently toss.
4. Sprinkle with salt and pepper top with cooked chicken.
Seasonings: Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), White Wine Vinegar (1 Tbsp).
DIRECTIONS
NOTE: Ground beef is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add cooked ground beef to the pan after veggies are pretty much fully cooked.
- Mix in pan together and let sit for a few minutes after turning stove top off to simmer
- Enjoy!