Stoic Physique
Daily Targets
Weekly Overview · Sadoon Kareef
Monday1192cal153gprotein91gcarbs24gfat12gfibre
Tuesday1192cal153gprotein91gcarbs24gfat12gfibre
Wednesday1176cal153gprotein87gcarbs24gfat12gfibre
Thursday1678cal164gprotein197gcarbs26gfat22gfibre
Friday1186cal154gprotein75gcarbs30gfat9gfibre
Saturday1186cal154gprotein75gcarbs30gfat9gfibre
Sunday1162cal153gprotein70gcarbs30gfat9gfibre
Stoic Physique
Monday Meal Plan
Sadoon Kareef
Daily Totals
1192cal153gprotein91gcarbs24gfat12gfibre
| Egg (Large) | 1 egg | 75 cal |
| Egg Whites | 140 grams | 67 cal |
| Fairlife - Fat Free Milk | 8 fl oz | 76 cal |
| Brewed Coffee | 1 cup | 2 cal |
Meal Totals217cal35gprotein8gcarbs5gfat
| Oikos - Triple 0 Greek Yogurt | 1 container | 88 cal |
Meal Totals88cal15gprotein7gcarbs0gfat
| 93/7 Lean Ground Beef (Cooked)(Gm) | 200 gm | 329 cal |
| White Rice (Cooked) | 60 grams | 75 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
Meal Totals422cal52gprotein22gcarbs14gfat4gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
| Chicken Breast, Cooked | 150 g | 226 cal |
| Potato (Baked) | 100 grams | 96 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
Meal Totals353cal50gprotein27gcarbs5gfat5gfibre
Stoic Physique
Tuesday Meal Plan
Sadoon Kareef
Daily Totals
1192cal153gprotein91gcarbs24gfat12gfibre
| Egg (Large) | 1 egg | 75 cal |
| Egg Whites | 140 grams | 67 cal |
| Fairlife - Fat Free Milk | 8 fl oz | 76 cal |
| Brewed Coffee | 1 cup | 2 cal |
Meal Totals217cal35gprotein8gcarbs5gfat
| Oikos - Triple 0 Greek Yogurt | 1 container | 88 cal |
Meal Totals88cal15gprotein7gcarbs0gfat
| 93/7 Lean Ground Beef (Cooked)(Gm) | 200 gm | 329 cal |
| White Rice (Cooked) | 60 grams | 75 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
Meal Totals422cal52gprotein22gcarbs14gfat4gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
| Chicken Breast, Cooked | 150 g | 226 cal |
| Potato (Baked) | 100 grams | 96 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
Meal Totals353cal50gprotein27gcarbs5gfat5gfibre
Stoic Physique
Wednesday Meal Plan
Sadoon Kareef
Daily Totals
1176cal153gprotein87gcarbs24gfat12gfibre
| Egg (Large) | 1 egg | 75 cal |
| Egg Whites | 140 grams | 67 cal |
| Fairlife - Fat Free Milk | 8 fl oz | 76 cal |
| Brewed Coffee | 1 cup | 2 cal |
Meal Totals217cal35gprotein8gcarbs5gfat
| Oikos - Triple 0 Greek Yogurt | 1 container | 88 cal |
Meal Totals88cal15gprotein7gcarbs0gfat
| 93/7 Lean Ground Beef (Cooked)(Gm) | 200 gm | 329 cal |
| White Rice (Cooked) | 60 grams | 75 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
Meal Totals422cal52gprotein22gcarbs14gfat4gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
| Chicken Breast, Cooked | 150 g | 226 cal |
| Potato (Baked) | 80 grams | 77 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
Meal Totals337cal50gprotein23gcarbs5gfat5gfibre
Stoic Physique
Thursday Meal Plan
Sadoon Kareef
Daily Totals
1678cal164gprotein197gcarbs26gfat22gfibre
| Egg (Large) | 1 egg | 75 cal |
| Egg Whites | 150 grams | 72 cal |
| Fairlife - Fat Free Milk | 8 fl oz | 76 cal |
| Brewed Coffee | 1 cup | 2 cal |
Meal Totals221cal36gprotein8gcarbs5gfat
| Oikos - Triple 0 Greek Yogurt | 1 container | 88 cal |
| Honey | 12 g | 40 cal |
Meal Totals128cal15gprotein17gcarbs0gfat
| 93/7 Lean Ground Beef (Cooked)(Gm) | 200 gm | 329 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals563cal55gprotein52gcarbs15gfat7gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Rice Cakes (Your Choice Flavor) | 2 Rice cake | 98 cal |
| Honey | 12 g | 40 cal |
Meal Totals257cal3gprotein59gcarbs1gfat5gfibre
| Chicken Breast, Cooked | 150 g | 226 cal |
| Potato (Baked) | 250 grams | 240 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals509cal55gprotein61gcarbs5gfat10gfibre
Stoic Physique
Friday Meal Plan
Sadoon Kareef
Daily Totals
1186cal154gprotein75gcarbs30gfat9gfibre
| Egg (Large) | 1 egg | 75 cal |
| Egg Whites | 140 grams | 67 cal |
| Fairlife - Fat Free Milk | 8 fl oz | 76 cal |
| Brewed Coffee | 1 cup | 2 cal |
Meal Totals217cal35gprotein8gcarbs5gfat
| Oikos - Triple 0 Greek Yogurt | 1 container | 88 cal |
Meal Totals88cal15gprotein7gcarbs0gfat
| 93/7 Lean Ground Beef (Cooked)(Gm) | 200 gm | 329 cal |
| White Rice (Cooked) | 60 grams | 75 cal |
| Mixed Vegetables (Your Choice) | 70 grams | 28 cal |
Meal Totals430cal53gprotein23gcarbs14gfat4gfibre
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
Meal Totals98cal1gprotein10gcarbs6gfat
| Chicken Breast, Cooked | 150 g | 226 cal |
| Potato (Baked) | 100 grams | 96 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
Meal Totals353cal50gprotein27gcarbs5gfat5gfibre
Stoic Physique
Saturday Meal Plan
Sadoon Kareef
Daily Totals
1186cal154gprotein75gcarbs30gfat9gfibre
| Egg (Large) | 1 egg | 75 cal |
| Egg Whites | 140 grams | 67 cal |
| Fairlife - Fat Free Milk | 8 fl oz | 76 cal |
| Brewed Coffee | 1 cup | 2 cal |
Meal Totals217cal35gprotein8gcarbs5gfat
| Oikos - Triple 0 Greek Yogurt | 1 container | 88 cal |
Meal Totals88cal15gprotein7gcarbs0gfat
| 93/7 Lean Ground Beef (Cooked)(Gm) | 200 gm | 329 cal |
| White Rice (Cooked) | 60 grams | 75 cal |
| Mixed Vegetables (Your Choice) | 70 grams | 28 cal |
Meal Totals430cal53gprotein23gcarbs14gfat4gfibre
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
Meal Totals98cal1gprotein10gcarbs6gfat
| Chicken Breast, Cooked | 150 g | 226 cal |
| Potato (Baked) | 100 grams | 96 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
Meal Totals353cal50gprotein27gcarbs5gfat5gfibre
Stoic Physique
Sunday Meal Plan
Sadoon Kareef
Daily Totals
1162cal153gprotein70gcarbs30gfat9gfibre
| Egg (Large) | 1 egg | 75 cal |
| Egg Whites | 140 grams | 67 cal |
| Fairlife - Fat Free Milk | 8 fl oz | 76 cal |
| Brewed Coffee | 1 cup | 2 cal |
Meal Totals217cal35gprotein8gcarbs5gfat
| Oikos - Triple 0 Greek Yogurt | 1 container | 88 cal |
Meal Totals88cal15gprotein7gcarbs0gfat
| 93/7 Lean Ground Beef (Cooked)(Gm) | 200 gm | 329 cal |
| White Rice (Cooked) | 60 grams | 75 cal |
| Mixed Vegetables (Your Choice) | 60 grams | 24 cal |
Meal Totals422cal52gprotein22gcarbs14gfat4gfibre
| Skinny Pop Popcorn (100 Cal Snack Bag) | 1 bag | 98 cal |
Meal Totals98cal1gprotein10gcarbs6gfat
| Chicken Breast, Cooked | 150 g | 226 cal |
| Potato (Baked) | 80 grams | 77 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
Meal Totals337cal50gprotein23gcarbs5gfat5gfibre
Stoic Physique
Shopping List
Everything for the week · Sadoon Kareef
Food ItemAmount
93/7 Lean Ground Beef (Cooked)(Gm)1400 gm
Banana, Single4 medium (~118 g)
Brewed Coffee7 cup
Chicken Breast, Cooked1050 g
Egg (Large)7 egg
Egg Whites990 grams
Fairlife - Fat Free Milk56 fl oz
Honey24 g
Mixed Vegetables (Your Choice)1060 grams
Oikos - Triple 0 Greek Yogurt7 container
Potato (Baked)810 grams
Rice Cakes (Your Choice Flavor)2 Rice cake
Skinny Pop Popcorn (100 Cal Snack Bag)3 bag
White Rice (Cooked)510 grams
Stoic Physique
Options Shopping List
Extra meal options · Sadoon Kareef
Food ItemAmount
93/7 Lean Ground Beef (Cooked)(Gm)150 gm
Almond Milk, Unsweetened (FLOZ)8 fl oz
Bell Pepper50 g
Bell Pepper, Green0.5 medium (~119 g)
Bell Pepper, Red0.5 medium (~119 g)
Black Pepper (tsp)0.2 tsp
Broccoli (gm)50 g
Chili Powder1 tsp
Cilantro Leaves0.5 cup
Cumin Ground (Tsp)0.5 tsp
Filet Mignon (Raw)6 oz
Fresh/Frozen Mixed Berries100 grams
Lemon Juice (Tbsp)1 Tbsp
Mixed Vegetables (Your Choice)200 grams
Oikos - Triple 0 Greek Yogurt1 container
Olive Oil10 g
Onion0.3 medium (~110 g)
Onion (Gm)50 g
Pasta Whole Wheat - (Cooked)100 grams
Salmon, Cooked (gm)150 g
Shrimp (Cooked)8 oz
Soy Sauce, Low Sodium (tbsp)3 tbsp
Spinach (Gm)50 g
Sweet Potato (cooked)(Gm)100 g
Tomato Pasta Sauce (Red)75 grams
Whey Protein Powder1 scoop
White Rice (Cooked)200 grams
Stoic Physique
Recipe Details
How to make them · Sadoon Kareef
1. Cut steak into strips.
2. Add oil/pam spray to 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 (tsp) (0.2 tsp), Cumin Ground (Tsp) (0.5 tsp), Lemon Juice (Tbsp) (1 Tbsp), Chili Powder (1 tsp).
DIRECTIONS
NOTE: Shrimp is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add cooked shrimp 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!