Stoic Physique

Daily Targets

Weekly Overview · Jason Buff
Monday
1892cal183gprotein164gcarbs56gfat37gfibre
Tuesday
1892cal183gprotein164gcarbs56gfat37gfibre
Wednesday
1892cal183gprotein164gcarbs56gfat37gfibre
Thursday
1892cal183gprotein164gcarbs56gfat37gfibre
Friday
1897cal175gprotein216gcarbs37gfat43gfibre
Saturday
1923cal153gprotein222gcarbs47gfat24gfibre
Sunday
1811cal152gprotein195gcarbs47gfat21gfibre
Stoic Physique

Monday Meal Plan

Jason Buff
Daily Totals
1892cal183gprotein164gcarbs56gfat37gfibre
Preworkout5:00 AM
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
Egg (Large)2 egg150 cal
Egg Whites100 grams48 cal
Ezekiel Bread1 Slices81 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
328cal28gprotein27gcarbs12gfat5gfibre
Lunch12:00 PM
Sirloin Steak - Cooked6 oz292 cal
Taylor Farms - Avocado Ranch Chopped Salad Kit0.5 bag235 cal
Meal Totals
528cal55gprotein14gcarbs28gfat4gfibre
Snack 3:00 PM
Quest Protein Bar1 Bar180 cal
Meal Totals
180cal21gprotein6gcarbs8gfat15gfibre
Dinner5:00 PM
Grilled Chicken (Oz)6 oz246 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
474cal53gprotein52gcarbs6gfat7gfibre
Snack8:30 PM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Honey25 g83 cal
Meal Totals
270cal25gprotein38gcarbs2gfat3gfibre
Stoic Physique

Tuesday Meal Plan

Jason Buff
Daily Totals
1892cal183gprotein164gcarbs56gfat37gfibre
Preworkout5:00 AM
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
Egg (Large)2 egg150 cal
Egg Whites100 grams48 cal
Ezekiel Bread1 Slices81 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
328cal28gprotein27gcarbs12gfat5gfibre
Lunch12:00 PM
Sirloin Steak - Cooked6 oz292 cal
Taylor Farms - Avocado Ranch Chopped Salad Kit0.5 bag235 cal
Meal Totals
528cal55gprotein14gcarbs28gfat4gfibre
Snack 3:00 PM
Quest Protein Bar1 Bar180 cal
Meal Totals
180cal21gprotein6gcarbs8gfat15gfibre
Dinner5:00 PM
Grilled Chicken (Oz)6 oz246 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
474cal53gprotein52gcarbs6gfat7gfibre
Snack8:30 PM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Honey25 g83 cal
Meal Totals
270cal25gprotein38gcarbs2gfat3gfibre
Stoic Physique

Wednesday Meal Plan

Jason Buff
Daily Totals
1892cal183gprotein164gcarbs56gfat37gfibre
Preworkout5:00 AM
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
Egg (Large)2 egg150 cal
Egg Whites100 grams48 cal
Ezekiel Bread1 Slices81 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
328cal28gprotein27gcarbs12gfat5gfibre
Lunch12:00 PM
Sirloin Steak - Cooked6 oz292 cal
Taylor Farms - Avocado Ranch Chopped Salad Kit0.5 bag235 cal
Meal Totals
528cal55gprotein14gcarbs28gfat4gfibre
Snack 3:00 PM
Quest Protein Bar1 Bar180 cal
Meal Totals
180cal21gprotein6gcarbs8gfat15gfibre
Dinner5:00 PM
Grilled Chicken (Oz)6 oz246 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
474cal53gprotein52gcarbs6gfat7gfibre
Snack8:30 PM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Honey25 g83 cal
Meal Totals
270cal25gprotein38gcarbs2gfat3gfibre
Stoic Physique

Thursday Meal Plan

Jason Buff
Daily Totals
1892cal183gprotein164gcarbs56gfat37gfibre
Preworkout5:00 AM
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
Egg (Large)2 egg150 cal
Egg Whites100 grams48 cal
Ezekiel Bread1 Slices81 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
328cal28gprotein27gcarbs12gfat5gfibre
Lunch12:00 PM
Sirloin Steak - Cooked6 oz292 cal
Taylor Farms - Avocado Ranch Chopped Salad Kit0.5 bag235 cal
Meal Totals
528cal55gprotein14gcarbs28gfat4gfibre
Snack 3:00 PM
Quest Protein Bar1 Bar180 cal
Meal Totals
180cal21gprotein6gcarbs8gfat15gfibre
Dinner5:00 PM
Grilled Chicken (Oz)6 oz246 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
474cal53gprotein52gcarbs6gfat7gfibre
Snack8:30 PM
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Honey25 g83 cal
Meal Totals
270cal25gprotein38gcarbs2gfat3gfibre
Stoic Physique

Friday Meal Plan

Jason Buff
Daily Totals
1897cal175gprotein216gcarbs37gfat43gfibre
Preworkout5:00 AM
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
Egg (Large)2 egg150 cal
Egg Whites100 grams48 cal
Ezekiel Bread1 Slices81 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
328cal28gprotein27gcarbs12gfat5gfibre
Lunch12:00 PM
Sirloin Steak - Cooked6 oz292 cal
Sweet Potato (cooked)(Gm)175 g153 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
478cal54gprotein43gcarbs10gfat9gfibre
Snack 3:00 PM
Quest Protein Bar1 Bar180 cal
Meal Totals
180cal21gprotein6gcarbs8gfat15gfibre
Dinner5:00 PM
Grilled Chicken (Oz)6 oz246 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
534cal54gprotein66gcarbs6gfat8gfibre
Snack8:30 PM
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Honey25 g83 cal
Meal Totals
265cal17gprotein47gcarbs1gfat3gfibre
Stoic Physique

Saturday Meal Plan

Jason Buff
Daily Totals
1923cal153gprotein222gcarbs47gfat24gfibre
Preworkout5:00 AM
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
Kodiak Cakes - Flapjack And Waffle Mix40 grams149 cal
Whey Protein Powder0.5 scoop61 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Honey25 g83 cal
Meal Totals
335cal22gprotein55gcarbs3gfat5gfibre
Lunch12:00 PMThai Basil Chicken Rice Bowl
Chicken Breast (Cooked)(OZ)6 oz265 cal
Jasmine Rice (Cooked)100 grams142 cal
Avocado Oil8 g72 cal
Garlic Clove1 clove5 cal
Shallot1 medium shallot32 cal
Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
Bell Pepper, Red0.5 medium (~119 g)19 cal
Oyster Sauce2 tbsp19 cal
Brown Sugar1 tsp18 cal
Thai Basil50 grams15 cal
Meal Totals
603cal61gprotein56gcarbs15gfat3gfibre
Snack 3:00 PM
Mixed Nuts20 grams126 cal
Meal Totals
122cal4gprotein4gcarbs10gfat2gfibre
Dinner5:00 PMSteak Vegetable Fajitas (Sirloin)
Sweet Potato (cooked)(Gm)150 g131 cal
Extra Virgin Olive Oil10 g90 cal
Black Pepper (Dash)1 dash0 cal
Chili Powder2 tsp16 cal
Cumin Ground (Tsp)0.5 tsp5 cal
Lemon Juice15 g4 cal
Cilantro Leaves0.5 cup2 cal
Chopped Peppers And Onions150 grams22 cal
Sirloin Steak (Raw)8 oz264 cal
Meal Totals
534cal52gprotein41gcarbs18gfat9gfibre
Snack8:30 PM
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Honey25 g83 cal
Meal Totals
217cal13gprotein39gcarbs1gfat2gfibre
Stoic Physique

Sunday Meal Plan

Jason Buff
Daily Totals
1811cal152gprotein195gcarbs47gfat21gfibre
Breakfast7:00 AM
Kodiak Cakes - Flapjack And Waffle Mix40 grams149 cal
Whey Protein Powder0.5 scoop61 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Honey25 g83 cal
Meal Totals
335cal22gprotein55gcarbs3gfat5gfibre
Lunch12:00 PMThai Basil Chicken Rice Bowl
Chicken Breast (Cooked)(OZ)6 oz265 cal
Jasmine Rice (Cooked)100 grams142 cal
Avocado Oil8 g72 cal
Garlic Clove1 clove5 cal
Shallot1 medium shallot32 cal
Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
Bell Pepper, Red0.5 medium (~119 g)19 cal
Oyster Sauce2 tbsp19 cal
Brown Sugar1 tsp18 cal
Thai Basil50 grams15 cal
Meal Totals
603cal61gprotein56gcarbs15gfat3gfibre
Snack 3:00 PM
Mixed Nuts20 grams126 cal
Meal Totals
122cal4gprotein4gcarbs10gfat2gfibre
Dinner5:00 PMSteak Vegetable Fajitas (Sirloin)
Sweet Potato (cooked)(Gm)150 g131 cal
Extra Virgin Olive Oil10 g90 cal
Black Pepper (Dash)1 dash0 cal
Chili Powder2 tsp16 cal
Cumin Ground (Tsp)0.5 tsp5 cal
Lemon Juice15 g4 cal
Cilantro Leaves0.5 cup2 cal
Chopped Peppers And Onions150 grams22 cal
Sirloin Steak (Raw)8 oz264 cal
Meal Totals
534cal52gprotein41gcarbs18gfat9gfibre
Snack8:30 PM
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Honey25 g83 cal
Meal Totals
217cal13gprotein39gcarbs1gfat2gfibre
Stoic Physique

Shopping List

Everything for the week · Jason Buff
Food ItemAmount
Avocado Oil16 g
Banana, Single6 medium (~118 g)
Bell Pepper, Red1 medium (~119 g)
Black Pepper (Dash)2 dash
Brown Sugar2 tsp
Chicken Breast (Cooked)(OZ)12 oz
Chili Powder4 tsp
Chopped Peppers And Onions300 grams
Cilantro Leaves1 cup
Cumin Ground (Tsp)1 tsp
Egg (Large)10 egg
Egg Whites500 grams
Extra Virgin Olive Oil20 g
Ezekiel Bread5 Slices
Fresh/Frozen Mixed Berries1650 grams
Garlic Clove2 clove
Greek Yogurt - Nonfat - Any Flavor500 grams
Grilled Chicken (Oz)30 oz
Honey225 g
Jasmine Rice (Cooked)200 grams
Kodiak Cakes - Flapjack And Waffle Mix80 grams
Lemon Juice30 g
Mixed Nuts40 grams
Mixed Vegetables (Your Choice)600 grams
Oyster Sauce4 tbsp
Quest Protein Bar5 Bar
Shallot2 medium shallot
Sirloin Steak - Cooked30 oz
Sirloin Steak (Raw)16 oz
Soy Sauce, Low Sodium (tbsp)4 tbsp
Sweet Potato (cooked)(Gm)475 g
Taylor Farms - Avocado Ranch Chopped Salad Kit2 bag
Thai Basil100 grams
Whey Protein Powder5 scoop
White Rice (Cooked)800 grams
Stoic Physique

Recipe Details

How to make them · Jason Buff
Steak Vegetable Fajitas (Sirloin)

NOTE: Steak is weighed out RAW

1. Cut steak into strips.

2. Heat oil in a large sauté pan over medium heat. Add steak, spices and lemon juice. Cook until steak is half way cooked.

3. Cut peppers and onions into thin strips. Add to pan and cook until veggies are tender and steak is cooked through.

4. Add cilantro.

Seasonings: Black Pepper (Dash) (1 dash), Cumin Ground (Tsp) (0.5 tsp), Lemon Juice (15 g), Chili Powder (2 tsp).

Thai Basil Chicken Rice Bowl

NOTE: Chicken breast should be weighed COOKED

Instructions:

Cook the Chicken (if not pre-cooked):

Season lightly with salt and pepper. Cook thoroughly in a skillet with a splash of oil. Remove and slice or cube.

Sauté Aromatics:

In the same skillet, heat avocado oil. Add garlic and shallots. Cook for 1–2 minutes until fragrant.

Cook the Veggies:

Add the red bell pepper. Stir-fry until just tender, about 3–4 minutes.

Add Chicken & Sauce:

Return the chicken to the pan. Add soy sauce, oyster sauce, and brown sugar. Stir and let the sauce thicken slightly, about 2 minutes.

Finish with Basil:

Turn off the heat and stir in the Thai basil leaves until wilted.

Serve:

Plate over cooked jasmine rice and enjoy.