Stoic Physique
Daily Targets
Weekly Overview · Brian McGowan
Monday1686cal176gprotein97gcarbs66gfat43gfibre
Tuesday1686cal176gprotein97gcarbs66gfat43gfibre
Wednesday1718cal210gprotein107gcarbs50gfat62gfibre
Thursday1718cal210gprotein107gcarbs50gfat62gfibre
Friday1718cal210gprotein107gcarbs50gfat62gfibre
Saturday1749cal195gprotein105gcarbs61gfat62gfibre
Sunday1749cal195gprotein105gcarbs61gfat62gfibre
Stoic Physique
Monday Meal Plan
Brian McGowan
Daily Totals
1686cal176gprotein97gcarbs66gfat43gfibre
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals104cal1gprotein25gcarbs0gfat4gfibre
| Egg (Large) | 3 egg | 226 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 90 grams | 41 cal |
| multivitamins | 1 | 0 cal |
| Vital Proteins Collagen Peptides Powder | 20 grams | 72 cal |
Meal Totals458cal61gprotein13gcarbs18gfat2gfibre
| Quest Protein Bar | 1 Bar | 180 cal |
Meal Totals180cal21gprotein6gcarbs8gfat15gfibre
| (Aldi) - Little Salad Caesar Salad Kit | 0.5 bag | 255 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
Meal Totals503cal54gprotein11gcarbs27gfat1gfibre
| Kaizen Mac n Cheese (uncooked) | 80 g | 325 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Milk, Whole | 120 mL | 74 cal |
Meal Totals441cal39gprotein42gcarbs13gfat21gfibre
Stoic Physique
Tuesday Meal Plan
Brian McGowan
Daily Totals
1686cal176gprotein97gcarbs66gfat43gfibre
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals104cal1gprotein25gcarbs0gfat4gfibre
| Egg (Large) | 3 egg | 226 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 90 grams | 41 cal |
| multivitamins | 1 | 0 cal |
| Vital Proteins Collagen Peptides Powder | 20 grams | 72 cal |
Meal Totals458cal61gprotein13gcarbs18gfat2gfibre
| Quest Protein Bar | 1 Bar | 180 cal |
Meal Totals180cal21gprotein6gcarbs8gfat15gfibre
| (Aldi) - Little Salad Caesar Salad Kit | 0.5 bag | 255 cal |
| Grilled Chicken (Oz) | 6 oz | 246 cal |
Meal Totals503cal54gprotein11gcarbs27gfat1gfibre
| Kaizen Mac n Cheese (uncooked) | 80 g | 325 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Milk, Whole | 120 mL | 74 cal |
Meal Totals441cal39gprotein42gcarbs13gfat21gfibre
Stoic Physique
Wednesday Meal Plan
Brian McGowan
Daily Totals
1718cal210gprotein107gcarbs50gfat62gfibre
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals104cal1gprotein25gcarbs0gfat4gfibre
| Egg (Large) | 3 egg | 226 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| multivitamins | 1 | 0 cal |
| Vital Proteins Collagen Peptides Powder | 20 grams | 72 cal |
Meal Totals454cal61gprotein12gcarbs18gfat2gfibre
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
Meal Totals141cal19gprotein5gcarbs5gfat1gfibre
| Mission Foods - Carb Balance Flour Tortillas | 1 serving | 68 cal |
| (Aldi) Lunch Mate Original Grilled Chicken Strips With Rib Meat, 6 Oz | 1 package | 204 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals312cal48gprotein12gcarbs8gfat21gfibre
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Kaizen Fusilli | 3.5 oz | 342 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Tomato Pasta Sauce (Red) | 100 grams | 46 cal |
Meal Totals707cal81gprotein53gcarbs19gfat34gfibre
Stoic Physique
Thursday Meal Plan
Brian McGowan
Daily Totals
1718cal210gprotein107gcarbs50gfat62gfibre
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals104cal1gprotein25gcarbs0gfat4gfibre
| Egg (Large) | 3 egg | 226 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| multivitamins | 1 | 0 cal |
| Vital Proteins Collagen Peptides Powder | 20 grams | 72 cal |
Meal Totals454cal61gprotein12gcarbs18gfat2gfibre
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
Meal Totals141cal19gprotein5gcarbs5gfat1gfibre
| Mission Foods - Carb Balance Flour Tortillas | 1 serving | 68 cal |
| (Aldi) Lunch Mate Original Grilled Chicken Strips With Rib Meat, 6 Oz | 1 package | 204 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals312cal48gprotein12gcarbs8gfat21gfibre
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Kaizen Fusilli | 3.5 oz | 342 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Tomato Pasta Sauce (Red) | 100 grams | 46 cal |
Meal Totals707cal81gprotein53gcarbs19gfat34gfibre
Stoic Physique
Friday Meal Plan
Brian McGowan
Daily Totals
1718cal210gprotein107gcarbs50gfat62gfibre
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals104cal1gprotein25gcarbs0gfat4gfibre
| Egg (Large) | 3 egg | 226 cal |
| Whey Protein Powder | 1 scoop | 122 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| multivitamins | 1 | 0 cal |
| Vital Proteins Collagen Peptides Powder | 20 grams | 72 cal |
Meal Totals454cal61gprotein12gcarbs18gfat2gfibre
| Quest Protein Chips (Snack Bag) | 1 Bag (32gm) | 137 cal |
Meal Totals141cal19gprotein5gcarbs5gfat1gfibre
| Mission Foods - Carb Balance Flour Tortillas | 1 serving | 68 cal |
| (Aldi) Lunch Mate Original Grilled Chicken Strips With Rib Meat, 6 Oz | 1 package | 204 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals312cal48gprotein12gcarbs8gfat21gfibre
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Kaizen Fusilli | 3.5 oz | 342 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Tomato Pasta Sauce (Red) | 100 grams | 46 cal |
Meal Totals707cal81gprotein53gcarbs19gfat34gfibre
Stoic Physique
Saturday Meal Plan
Brian McGowan
Daily Totals
1749cal195gprotein105gcarbs61gfat62gfibre
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals104cal1gprotein25gcarbs0gfat4gfibre
| Mission Foods - Carb Balance Flour Tortillas | 1 serving | 68 cal |
| Egg (Large) | 3 egg | 226 cal |
| Avocado (Single) | 0.25 medium (~150 g edible) | 66 cal |
| multivitamins | 1 | 0 cal |
| Vital Proteins Collagen Peptides Powder | 20 grams | 72 cal |
Meal Totals429cal44gprotein7gcarbs25gfat20gfibre
| David - Protein Bar | 1 bar | 182 cal |
Meal Totals186cal28gprotein14gcarbs2gfat1gfibre
Lunch1:00 PMClassic Tuna Salad | Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Dijon Mustard | 3 tsp | 11 cal |
| Onion | 0.5 medium (~110 g) | 24 cal |
| Celery, Stalk | 1 medium (~40 g) | 7 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| StarKist Tuna Pouch | 2 pouch (71g) | 145 cal |
| Primal Kitchen - Mayo | 12 grams | 85 cal |
Meal Totals406cal37gprotein15gcarbs22gfat7gfibre
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Kaizen Rice | 100 g | 350 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
Meal Totals624cal85gprotein44gcarbs12gfat30gfibre
Stoic Physique
Sunday Meal Plan
Brian McGowan
Daily Totals
1749cal195gprotein105gcarbs61gfat62gfibre
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals104cal1gprotein25gcarbs0gfat4gfibre
| Mission Foods - Carb Balance Flour Tortillas | 1 serving | 68 cal |
| Egg (Large) | 3 egg | 226 cal |
| Avocado (Single) | 0.25 medium (~150 g edible) | 66 cal |
| multivitamins | 1 | 0 cal |
| Vital Proteins Collagen Peptides Powder | 20 grams | 72 cal |
Meal Totals429cal44gprotein7gcarbs25gfat20gfibre
| David - Protein Bar | 1 bar | 182 cal |
Meal Totals186cal28gprotein14gcarbs2gfat1gfibre
Lunch1:00 PMClassic Tuna Salad | Avocado (Single) | 0.5 medium (~150 g edible) | 132 cal |
| Dijon Mustard | 3 tsp | 11 cal |
| Onion | 0.5 medium (~110 g) | 24 cal |
| Celery, Stalk | 1 medium (~40 g) | 7 cal |
| Lemon Juice (Tbsp) | 1 Tbsp | 4 cal |
| Salt (Dash) | 1 dash | 0 cal |
| Black Pepper (Dash) | 1 dash | 0 cal |
| StarKist Tuna Pouch | 2 pouch (71g) | 145 cal |
| Primal Kitchen - Mayo | 12 grams | 85 cal |
Meal Totals406cal37gprotein15gcarbs22gfat7gfibre
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Kaizen Rice | 100 g | 350 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
Meal Totals624cal85gprotein44gcarbs12gfat30gfibre
Stoic Physique
Shopping List
Everything for the week · Brian McGowan
Food ItemAmount
(Aldi) - Little Salad Caesar Salad Kit1 bag
(Aldi) Lunch Mate Original Grilled Chicken Strips With Rib Meat, 6 Oz3 package
93/7 Lean Ground Beef (Cooked)18 oz
Apple (Whole)7 medium (~182 g)
Avocado (Single)1.5 medium (~150 g edible)
Black Pepper (Dash)2 dash
Celery, Stalk2 medium (~40 g)
David - Protein Bar2 bar
Dijon Mustard6 tsp
Egg (Large)21 egg
Fresh/Frozen Mixed Berries420 grams
Grilled Chicken (Oz)24 oz
Kaizen Fusilli10.5 oz
Kaizen Mac n Cheese (uncooked)160 g
Kaizen Rice200 g
Lemon Juice (Tbsp)2 Tbsp
Milk, Whole240 mL
Mission Foods - Carb Balance Flour Tortillas5 serving
Mixed Vegetables (Your Choice)960 grams
multivitamins7
Onion1 medium (~110 g)
Primal Kitchen - Mayo24 grams
Quest Protein Bar2 Bar
Quest Protein Chips (Snack Bag)3 Bag (32gm)
Salt (Dash)2 dash
StarKist Tuna Pouch4 pouch (71g)
Tomato Pasta Sauce (Red)300 grams
Vital Proteins Collagen Peptides Powder140 grams
Whey Protein Powder5 scoop
Stoic Physique
Options Shopping List
Extra meal options · Brian McGowan
Food ItemAmount
Kaizen Rice100 g
Mixed Vegetables (Your Choice)100 grams
Tyson - Frozen Blackened Flavored Chicken Tenders6 oz
Stoic Physique
Recipe Details
How to make them · Brian McGowan
1. Flake tuna into a bowl.
2. Stir in mayonnaise, mustard, celery, onion, and lemon juice.
3. Chill or serve immediately
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash).