Stoic Physique

Daily Targets

Weekly Overview · Steven Hauck
Monday
1808cal207gprotein173gcarbs32gfat26gfibre
Tuesday
1808cal207gprotein173gcarbs32gfat26gfibre
Wednesday
1808cal207gprotein173gcarbs32gfat26gfibre
Thursday
1732cal205gprotein156gcarbs32gfat25gfibre
Friday
2358cal219gprotein294gcarbs34gfat48gfibre
Saturday
1801cal182gprotein158gcarbs49gfat15gfibre
Sunday
1717cal180gprotein139gcarbs49gfat14gfibre
Stoic Physique

Monday Meal Plan

Steven Hauck
Daily Totals
1808cal207gprotein173gcarbs32gfat26gfibre
Preworkout4:45 AM
Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Meal Totals
48cal1gprotein11gcarbs0gfat1gfibre
Breakfast7:30 AM
Kodiak Oats - Peak Oatmeal1 packet297 cal
Core Power 26G Protein1 bottle181 cal
Meal Totals
478cal46gprotein51gcarbs10gfat3gfibre
Lunch11:30 AM
Chicken Breast (Cooked)(OZ)8 oz354 cal
Sweet Potato (cooked)(Gm)100 g88 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
480cal74gprotein28gcarbs8gfat7gfibre
Snack3:00 PM
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Dinner6:00 PM
Sirloin Steak - Cooked8 oz389 cal
White Rice (Cooked)100 grams126 cal
Black Beans (Boiled)30 grams39 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
590cal73gprotein43gcarbs14gfat10gfibre
Snack7:30 PM
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Fresh/Frozen Mixed Berries60 grams27 cal
Meal Totals
108cal12gprotein15gcarbs0gfat1gfibre
Stoic Physique

Tuesday Meal Plan

Steven Hauck
Daily Totals
1808cal207gprotein173gcarbs32gfat26gfibre
Preworkout4:45 AM
Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Meal Totals
48cal1gprotein11gcarbs0gfat1gfibre
Breakfast7:30 AM
Kodiak Oats - Peak Oatmeal1 packet297 cal
Core Power 26G Protein1 bottle181 cal
Meal Totals
478cal46gprotein51gcarbs10gfat3gfibre
Lunch11:30 AM
Chicken Breast (Cooked)(OZ)8 oz354 cal
Sweet Potato (cooked)(Gm)100 g88 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
480cal74gprotein28gcarbs8gfat7gfibre
Snack3:00 PM
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Dinner6:00 PM
Sirloin Steak - Cooked8 oz389 cal
White Rice (Cooked)100 grams126 cal
Black Beans (Boiled)30 grams39 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
590cal73gprotein43gcarbs14gfat10gfibre
Snack7:30 PM
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Fresh/Frozen Mixed Berries60 grams27 cal
Meal Totals
108cal12gprotein15gcarbs0gfat1gfibre
Stoic Physique

Wednesday Meal Plan

Steven Hauck
Daily Totals
1808cal207gprotein173gcarbs32gfat26gfibre
Preworkout4:45 AM
Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Meal Totals
48cal1gprotein11gcarbs0gfat1gfibre
Breakfast7:30 AM
Kodiak Oats - Peak Oatmeal1 packet297 cal
Core Power 26G Protein1 bottle181 cal
Meal Totals
478cal46gprotein51gcarbs10gfat3gfibre
Lunch11:30 AM
Chicken Breast (Cooked)(OZ)8 oz354 cal
Sweet Potato (cooked)(Gm)100 g88 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
480cal74gprotein28gcarbs8gfat7gfibre
Snack3:00 PM
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Dinner6:00 PM
Sirloin Steak - Cooked8 oz389 cal
White Rice (Cooked)100 grams126 cal
Black Beans (Boiled)30 grams39 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
590cal73gprotein43gcarbs14gfat10gfibre
Snack7:30 PM
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Fresh/Frozen Mixed Berries60 grams27 cal
Meal Totals
108cal12gprotein15gcarbs0gfat1gfibre
Stoic Physique

Thursday Meal Plan

Steven Hauck
Daily Totals
1732cal205gprotein156gcarbs32gfat25gfibre
Breakfast7:30 AM
Kodiak Oats - Peak Oatmeal1 packet297 cal
Core Power 26G Protein1 bottle181 cal
Meal Totals
478cal46gprotein51gcarbs10gfat3gfibre
Lunch11:30 AM
Chicken Breast (Cooked)(OZ)8 oz354 cal
Sweet Potato (cooked)(Gm)100 g88 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
480cal74gprotein28gcarbs8gfat7gfibre
Snack3:00 PM
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Dinner6:00 PM
Sirloin Steak - Cooked8 oz389 cal
White Rice (Cooked)80 grams101 cal
Black Beans (Boiled)30 grams39 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
562cal72gprotein37gcarbs14gfat10gfibre
Snack7:30 PM
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Fresh/Frozen Mixed Berries60 grams27 cal
Meal Totals
108cal12gprotein15gcarbs0gfat1gfibre
Stoic Physique

Friday Meal Plan

Steven Hauck
Daily Totals
2358cal219gprotein294gcarbs34gfat48gfibre
Preworkout4:45 AM
Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
149cal2gprotein33gcarbs1gfat3gfibre
Breakfast7:30 AM
Kodiak Oats - Peak Oatmeal1 packet297 cal
Core Power 26G Protein1 bottle181 cal
Meal Totals
478cal46gprotein51gcarbs10gfat3gfibre
Lunch11:30 AM
Chicken Breast (Cooked)(OZ)8 oz354 cal
Sweet Potato (cooked)(Gm)250 g218 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
608cal76gprotein58gcarbs8gfat12gfibre
Snack3:00 PM
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Dinner6:00 PM
Sirloin Steak - Cooked8 oz389 cal
White Rice (Cooked)250 grams315 cal
Black Beans (Boiled)80 grams105 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
846cal81gprotein99gcarbs14gfat22gfibre
Snack7:30 PM
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
173cal13gprotein28gcarbs1gfat4gfibre
Stoic Physique

Saturday Meal Plan

Steven Hauck
Daily Totals
1801cal182gprotein158gcarbs49gfat15gfibre
Preworkout4:45 AM
Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Meal Totals
48cal1gprotein11gcarbs0gfat1gfibre
Breakfast7:30 AM
Kodiak - Power WafflEs (Gluten Free)2 waffle263 cal
Mrs. Butterworth's Sugar Free Pancake Syrup20 grams11 cal
Core Power 26G Protein1 bottle181 cal
Meal Totals
456cal36gprotein42gcarbs16gfat4gfibre
Lunch11:30 AM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Barilla Protein Pasta (cooked)70 Grams115 cal
Tomato Pasta Sauce (Red)50 grams23 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
445cal50gprotein32gcarbs13gfat7gfibre
Snack3:00 PM
Beef Jerky45 grams117 cal
Meal Totals
122cal16gprotein10gcarbs2gfat
Dinner6:00 PMThai Basil Chicken Rice Bowl
Chicken Breast (Cooked)(OZ)7 oz309 cal
Jasmine Rice (Cooked)80 grams113 cal
Avocado Oil5 g45 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 Sauce1 tbsp10 cal
Brown Sugar1 tsp18 cal
Thai Basil50 grams15 cal
Meal Totals
585cal69gprotein48gcarbs13gfat3gfibre
Snack7:30 PM
Think - Lean Protein Bar1 bar145 cal
Meal Totals
145cal10gprotein15gcarbs5gfat
Stoic Physique

Sunday Meal Plan

Steven Hauck
Daily Totals
1717cal180gprotein139gcarbs49gfat14gfibre
Breakfast7:30 AM
Kodiak - Power WafflEs (Gluten Free)2 waffle263 cal
Mrs. Butterworth's Sugar Free Pancake Syrup20 grams11 cal
Core Power 26G Protein1 bottle181 cal
Meal Totals
456cal36gprotein42gcarbs16gfat4gfibre
Lunch11:30 AM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Barilla Protein Pasta (cooked)70 Grams115 cal
Tomato Pasta Sauce (Red)50 grams23 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
445cal50gprotein32gcarbs13gfat7gfibre
Snack3:00 PM
Beef Jerky45 grams117 cal
Meal Totals
122cal16gprotein10gcarbs2gfat
Dinner6:00 PMThai Basil Chicken Rice Bowl
Chicken Breast (Cooked)(OZ)7 oz309 cal
Jasmine Rice (Cooked)60 grams85 cal
Avocado Oil5 g45 cal
Garlic Clove1 clove5 cal
Shallot1 medium shallot32 cal
Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
Bell Pepper, Red0.5 medium (~119 g)19 cal
Oyster Sauce1 tbsp10 cal
Brown Sugar1 tsp18 cal
Thai Basil50 grams15 cal
Meal Totals
549cal68gprotein40gcarbs13gfat3gfibre
Snack7:30 PM
Think - Lean Protein Bar1 bar145 cal
Meal Totals
145cal10gprotein15gcarbs5gfat
Stoic Physique

Additional Options

Steven Hauck
Additional Snack
Bobo's Oat Bites1 Oat Bite154 cal
Meal Totals
154cal23gprotein2gcarbs6gfat2gfibre
ADDITIONAL BREAKFAST
Egg (Large)3 egg226 cal
Egg Whites100 grams48 cal
Low Fat Shredded Cheese25 grams81 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
402cal38gprotein13gcarbs22gfat2gfibre
QUICK N' EASY LUNCH/DINNER
Tyson - Frozen Blackened Flavored Chicken Tenders8 oz296 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
535cal59gprotein50gcarbs11gfat4gfibre
ADDITIONAL LUNCH/DINNERSteak Fiesta Bowl
Taco Seasoning Mix (40% Less Sodium)10 grams27 cal
Black Beans (Boiled)30 grams39 cal
Corn (canned)30 grams24 cal
Salsa60 grams20 cal
Romaine/Cos Lettuce100 g21 cal
Onion0.5 medium (~110 g)24 cal
Sirloin Steak - Cooked5 oz243 cal
White Rice (Cooked)100 grams126 cal
Meal Totals
530cal50gprotein60gcarbs10gfat10gfibre
ADDITIONAL LUNCH/DINNERSalmon Power Bowl
Olive Oil6 g54 cal
White Wine Vinegar2 Tbsp0 cal
Sesame Seeds2 g13 cal
Poppy Seed2 grams10 cal
Spinach (Gm)60 g17 cal
Chickpeas (Canned)(Drained)30 g43 cal
Salmon (Cooked)6 oz300 cal
Orzo (Cooked)70 grams135 cal
Meal Totals
578cal58gprotein37gcarbs22gfat3gfibre
ADDITIONAL LUNCH/DINNERChicken Bbq Wrap - Low Cal Wrap
Grilled Chicken (Oz)6 oz246 cal
Romaine/Cos Lettuce100 g21 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
BBQ Sauce60 grams120 cal
Low Fat Shredded Cheese20 grams64 cal
Meal Totals
591cal67gprotein38gcarbs19gfat35gfibre
Additional PM Snack
Beef Jerky30 grams78 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Dark Chocolate, 70%-85% Cacao10 g60 cal
Honey10 g33 cal
Meal Totals
218cal12gprotein29gcarbs6gfat3gfibre
Stoic Physique

Shopping List

Everything for the week · Steven Hauck
Food ItemAmount
93/7 Lean Ground Beef (Cooked)12 oz
Apple (Whole)5 medium (~182 g)
Avocado Oil10 g
Barilla Protein Pasta (cooked)140 Grams
Beef Jerky90 grams
Bell Pepper, Red1 medium (~119 g)
Black Beans (Boiled)200 grams
Brown Sugar2 tsp
Chicken Breast (Cooked)(OZ)54 oz
Core Power 26G Protein7 bottle
Fresh/Frozen Mixed Berries440 grams
Garlic Clove2 clove
Greek Yogurt - Nonfat - Any Flavor750 grams
Jasmine Rice (Cooked)140 grams
Kodiak - Power WafflEs (Gluten Free)4 waffle
Kodiak Oats - Peak Oatmeal5 packet
Mixed Vegetables (Your Choice)1080 grams
Mrs. Butterworth's Sugar Free Pancake Syrup40 grams
Oyster Sauce2 tbsp
Rice Cakes (Your Choice Flavor)7 Rice cake
Shallot2 medium shallot
Sirloin Steak - Cooked40 oz
Soy Sauce, Low Sodium (tbsp)3 tbsp
Sweet Potato (cooked)(Gm)650 g
Thai Basil100 grams
Think - Lean Protein Bar2 bar
Tomato Pasta Sauce (Red)100 grams
White Rice (Cooked)630 grams
Stoic Physique

Options Shopping List

Extra meal options · Steven Hauck
Food ItemAmount
BBQ Sauce60 grams
Beef Jerky30 grams
Black Beans (Boiled)30 grams
Bobo's Oat Bites1 Oat Bite
Chickpeas (Canned)(Drained)30 g
Corn (canned)30 grams
Dark Chocolate, 70%-85% Cacao10 g
Egg (Large)3 egg
Egg Whites100 grams
Fresh/Frozen Mixed Berries200 grams
Grilled Chicken (Oz)6 oz
Honey10 g
Low Fat Shredded Cheese45 grams
Minute Rice1 cups
Mission Foods - Carb Balance Flour Tortillas2 serving
Mixed Vegetables (Your Choice)100 grams
Olive Oil6 g
Onion0.5 medium (~110 g)
Orzo (Cooked)70 grams
Poppy Seed2 grams
Romaine/Cos Lettuce200 g
Salmon (Cooked)6 oz
Salsa60 grams
Sesame Seeds2 g
Sirloin Steak - Cooked5 oz
Spinach (Gm)60 g
Taco Seasoning Mix (40% Less Sodium)10 grams
Tyson - Frozen Blackened Flavored Chicken Tenders8 oz
White Rice (Cooked)100 grams
White Wine Vinegar2 Tbsp
Stoic Physique

Recipe Details

How to make them · Steven Hauck
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.

Steak Fiesta Bowl

NOTE: Steak is weighed out COOKED

1. Cook steak with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)

2. In a large saucepan, mix beans, corn, salsa, premade rice, chipotle peppers and any remaining taco seasoning. Heat over medium heat until warm.

3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.

4. Top salad with steak and dress with the bean and corn mixture.

Salmon Power Bowl

"Add all ingredients in a bowl and whisk together. Top off with light dressing as needed.

Can add spinach in after mixing so it doesn't get soggy.

Can exclude vinegar if you prefer to not have it."

Chicken Bbq Wrap - Low Cal Wrap

1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.

2) Place mixture on tortilla. Fold up tightly.