Stoic Physique

Daily Targets

Weekly Overview · Scott McDougal
Monday
2028cal201gprotein171gcarbs60gfat29gfibre
Tuesday
1944cal206gprotein136gcarbs64gfat24gfibre
Wednesday
2028cal201gprotein171gcarbs60gfat29gfibre
Thursday
1966cal191gprotein170gcarbs58gfat27gfibre
Friday
1882cal195gprotein136gcarbs62gfat23gfibre
Saturday
2032cal180gprotein184gcarbs64gfat30gfibre
Sunday
1934cal186gprotein140gcarbs70gfat26gfibre
Stoic Physique

Monday Meal Plan

Scott McDougal
Daily Totals
2028cal201gprotein171gcarbs60gfat29gfibre
Breakfast8:30 AM
Egg (Large)2 egg150 cal
Egg Whites150 grams72 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Cottage Cheese 1%150 grams157 cal
Meal Totals
451cal52gprotein27gcarbs15gfat3gfibre
Preworkout10:00 AM
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Lunch12:00 PM
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (cooked)(Gm)150 g131 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
414cal52gprotein38gcarbs6gfat9gfibre
Snack3:30 PM
Archer - Beef Stick2 stick180 cal
Meal Totals
180cal16gprotein2gcarbs12gfat
Dinner6:00 PM
93/7 Lean Ground Beef (Cooked)4 oz184 cal
Rotini Chickpea Pasta By Banza (Cooked)6 oz304 cal
Good Culture 2% Low-Fat Classic Cottage Cheese50 grams44 cal
Kraft Fat Free Cheese15 g24 cal
Sour Cream - Light20 grams23 cal
Meal Totals
575cal56gprotein54gcarbs15gfat8gfibre
Snack10:00 PMProtein Brownie Dip
Whey Protein Powder0.5 scoop61 cal
Cocoa Powder10 grams42 cal
Cream Cheese, Low Fat30 g63 cal
Splenda 0 Calorie Sweetner2 packet0 cal
Chocolate Chips15 grams80 cal
Greek Yogurt - Nonfat - Any Flavor90 grams50 cal
Meal Totals
296cal24gprotein23gcarbs12gfat6gfibre
Stoic Physique

Tuesday Meal Plan

Scott McDougal
Daily Totals
1944cal206gprotein136gcarbs64gfat24gfibre
Breakfast8:30 AM
Egg (Large)3 egg226 cal
Egg Whites150 grams72 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Cottage Cheese 1%150 grams157 cal
Meal Totals
504cal58gprotein23gcarbs20gfat2gfibre
Lunch12:00 PM
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (cooked)(Gm)150 g131 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
410cal52gprotein37gcarbs6gfat8gfibre
Snack3:30 PM
Archer - Beef Stick2 stick180 cal
Meal Totals
180cal16gprotein2gcarbs12gfat
Dinner6:00 PM
93/7 Lean Ground Beef (Cooked)4 oz184 cal
Rotini Chickpea Pasta By Banza (Cooked)6 oz304 cal
Good Culture 2% Low-Fat Classic Cottage Cheese50 grams44 cal
Kraft Fat Free Cheese15 g24 cal
Sour Cream - Light20 grams23 cal
Meal Totals
575cal56gprotein54gcarbs15gfat8gfibre
Snack10:00 PMProtein Brownie Dip
Whey Protein Powder0.5 scoop61 cal
Cocoa Powder10 grams42 cal
Cream Cheese, Low Fat30 g63 cal
Splenda 0 Calorie Sweetner2 packet0 cal
Chocolate Chips10 grams53 cal
Greek Yogurt - Nonfat - Any Flavor90 grams50 cal
Meal Totals
275cal24gprotein20gcarbs11gfat6gfibre
Stoic Physique

Wednesday Meal Plan

Scott McDougal
Daily Totals
2028cal201gprotein171gcarbs60gfat29gfibre
Breakfast8:30 AM
Egg (Large)2 egg150 cal
Egg Whites150 grams72 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Cottage Cheese 1%150 grams157 cal
Meal Totals
451cal52gprotein27gcarbs15gfat3gfibre
Preworkout10:00 AM
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Lunch12:00 PM
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (cooked)(Gm)150 g131 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
414cal52gprotein38gcarbs6gfat9gfibre
Snack3:30 PM
Archer - Beef Stick2 stick180 cal
Meal Totals
180cal16gprotein2gcarbs12gfat
Dinner6:00 PM
93/7 Lean Ground Beef (Cooked)4 oz184 cal
Rotini Chickpea Pasta By Banza (Cooked)6 oz304 cal
Good Culture 2% Low-Fat Classic Cottage Cheese50 grams44 cal
Kraft Fat Free Cheese15 g24 cal
Sour Cream - Light20 grams23 cal
Meal Totals
575cal56gprotein54gcarbs15gfat8gfibre
Snack10:00 PMProtein Brownie Dip
Whey Protein Powder0.5 scoop61 cal
Cocoa Powder10 grams42 cal
Cream Cheese, Low Fat30 g63 cal
Splenda 0 Calorie Sweetner2 packet0 cal
Chocolate Chips15 grams80 cal
Greek Yogurt - Nonfat - Any Flavor90 grams50 cal
Meal Totals
296cal24gprotein23gcarbs12gfat6gfibre
Stoic Physique

Thursday Meal Plan

Scott McDougal
Daily Totals
1966cal191gprotein170gcarbs58gfat27gfibre
Breakfast8:30 AM
Egg (Large)2 egg150 cal
Egg Whites150 grams72 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Cottage Cheese 1%150 grams157 cal
Meal Totals
418cal51gprotein22gcarbs14gfat2gfibre
Preworkout10:00 AM
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Lunch12:00 PMChicken & Sweet Potato Bowl
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (Gm)(Uncooked)150 grams141 cal
Mixed Vegetables (Your Choice)100 grams40 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
446cal54gprotein44gcarbs6gfat9gfibre
Snack3:30 PM
Archer - Beef Stick2 stick180 cal
Meal Totals
180cal16gprotein2gcarbs12gfat
Dinner6:00 PM
93/7 Ground Beef (Raw)7 oz287 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
514cal45gprotein52gcarbs14gfat7gfibre
Snack10:00 PMProtein Brownie Dip
Whey Protein Powder0.5 scoop61 cal
Cocoa Powder10 grams42 cal
Cream Cheese, Low Fat30 g63 cal
Splenda 0 Calorie Sweetner2 packet0 cal
Chocolate Chips15 grams80 cal
Greek Yogurt - Nonfat - Any Flavor90 grams50 cal
Meal Totals
296cal24gprotein23gcarbs12gfat6gfibre
Stoic Physique

Friday Meal Plan

Scott McDougal
Daily Totals
1882cal195gprotein136gcarbs62gfat23gfibre
Breakfast8:30 AM
Egg (Large)3 egg226 cal
Egg Whites150 grams72 cal
Fresh/Frozen Mixed Berries50 grams23 cal
Cottage Cheese 1%150 grams157 cal
Meal Totals
480cal57gprotein18gcarbs20gfat1gfibre
Lunch12:00 PMChicken & Sweet Potato Bowl
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (Gm)(Uncooked)150 grams141 cal
Mixed Vegetables (Your Choice)100 grams40 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
446cal54gprotein44gcarbs6gfat9gfibre
Snack3:30 PM
Archer - Beef Stick2 stick180 cal
Meal Totals
180cal16gprotein2gcarbs12gfat
Dinner6:00 PM
93/7 Ground Beef (Raw)7 oz287 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
514cal45gprotein52gcarbs14gfat7gfibre
Snack10:00 PMProtein Brownie Dip
Whey Protein Powder0.5 scoop61 cal
Cocoa Powder10 grams42 cal
Cream Cheese, Low Fat25 g53 cal
Splenda 0 Calorie Sweetner2 packet0 cal
Chocolate Chips10 grams53 cal
Greek Yogurt - Nonfat - Any Flavor90 grams50 cal
Meal Totals
262cal23gprotein20gcarbs10gfat6gfibre
Stoic Physique

Saturday Meal Plan

Scott McDougal
Daily Totals
2032cal180gprotein184gcarbs64gfat30gfibre
Breakfast8:30 AM
Egg (Large)2 egg150 cal
Egg Whites150 grams72 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Cottage Cheese 1%150 grams157 cal
Meal Totals
418cal51gprotein22gcarbs14gfat2gfibre
Preworkout10:00 AM
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Lunch12:00 PMGround Turkey Taco Bowl
Black Beans (Boiled)50 grams65 cal
Corn (canned)50 grams39 cal
Salsa60 grams20 cal
Romaine/Cos Lettuce80 g16 cal
Onion0.5 medium (~110 g)24 cal
Tomato0.5 medium (~123 g)14 cal
93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
Siete Grain Free Taco Shells2 taco shells136 cal
Meal Totals
570cal45gprotein48gcarbs22gfat14gfibre
Snack3:30 PM
Pumpkin Seeds - No Shell20 grams121 cal
Meal Totals
122cal6gprotein2gcarbs10gfat
Dinner6:00 PMSteak & - Air Fryer Potato Wedges
Sirloin Steak - Cooked6 oz292 cal
Mixed Vegetables (Your Choice)100 grams40 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
545cal56gprotein42gcarbs17gfat8gfibre
Snack10:00 PM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Honey25 g83 cal
Meal Totals
273cal21gprotein45gcarbs1gfat2gfibre
Stoic Physique

Sunday Meal Plan

Scott McDougal
Daily Totals
1934cal186gprotein140gcarbs70gfat26gfibre
Breakfast8:30 AM
Egg (Large)3 egg226 cal
Egg Whites150 grams72 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Cottage Cheese 1%150 grams157 cal
Meal Totals
504cal58gprotein23gcarbs20gfat2gfibre
Lunch12:00 PMGround Turkey Taco Bowl
Black Beans (Boiled)50 grams65 cal
Corn (canned)50 grams39 cal
Salsa60 grams20 cal
Romaine/Cos Lettuce80 g16 cal
Onion0.5 medium (~110 g)24 cal
Tomato0.5 medium (~123 g)14 cal
93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
Siete Grain Free Taco Shells2 taco shells136 cal
Meal Totals
570cal45gprotein48gcarbs22gfat14gfibre
Snack3:30 PM
Pumpkin Seeds - No Shell20 grams121 cal
Meal Totals
122cal6gprotein2gcarbs10gfat
Dinner6:00 PMSteak & - Air Fryer Potato Wedges
Sirloin Steak - Cooked6 oz292 cal
Mixed Vegetables (Your Choice)100 grams40 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
545cal56gprotein42gcarbs17gfat8gfibre
Snack10:00 PM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
193cal21gprotein25gcarbs1gfat2gfibre
Stoic Physique

Shopping List

Everything for the week · Scott McDougal
Food ItemAmount
93/7 - Lean Ground Turkey (Cooked)10 oz
93/7 Ground Beef (Raw)14 oz
93/7 Lean Ground Beef (Cooked)12 oz
Apple (Whole)1 medium (~182 g)
Archer - Beef Stick10 stick
Banana, Single3 medium (~118 g)
Black Beans (Boiled)100 grams
Black Pepper (Dash)4 dash
Chili Powder1 tsp
Chocolate Chips65 grams
Cocoa Powder50 grams
Corn (canned)100 grams
Cottage Cheese 1%1050 grams
Cream Cheese, Low Fat145 g
Egg (Large)17 egg
Egg Whites1050 grams
Fresh/Frozen Mixed Berries950 grams
Garlic Powder2 tsp
Good Culture 2% Low-Fat Classic Cottage Cheese150 grams
Greek Yogurt - Nonfat - Any Flavor950 grams
Grilled Chicken (Oz)30 oz
Honey25 g
Kraft Fat Free Cheese45 g
Lemon Juice10 g
Mixed Vegetables (Your Choice)880 grams
Olive Oil12 g
Onion1 medium (~110 g)
Paprika (Ground)3 tsp
Pepper, Black, Ground4 dash
Potatoes (Uncooked)400 g
Pumpkin Seeds - No Shell40 grams
Romaine/Cos Lettuce160 g
Rotini Chickpea Pasta By Banza (Cooked)18 oz
Salsa120 grams
Salt1 tsp
Salt (Dash)4 dash
Siete Grain Free Taco Shells4 taco shells
Sirloin Steak - Cooked12 oz
Sour Cream - Light60 grams
Splenda 0 Calorie Sweetner10 packet
Sweet Potato (cooked)(Gm)450 g
Sweet Potato (Gm)(Uncooked)300 grams
Tomato1 medium (~123 g)
Whey Protein Powder2.5 scoop
White Rice (Cooked)300 grams
Stoic Physique

Recipe Details

How to make them · Scott McDougal
Protein Brownie Dip

Directions:

In a bowl combine together greek yogurt, cream cheese, cocoa powder and 0 cal sweetener of choice.

Using a spoon or fork, mix the brownie batter until you get a creamy, smooth texture.

If the brownie dip is too thick, thin the mixture with little Almond Milk until you get the right consistency.

Serve right away with chocolate chips on the top or keep refrigerated until eating.

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).

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.

Steak & - 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).