Stoic Physique
Daily Targets
Weekly Overview · Scot Joynt
Monday1545cal182gprotein94gcarbs49gfat23gfibre
Tuesday1545cal182gprotein94gcarbs49gfat23gfibre
Wednesday1424cal162gprotein104gcarbs40gfat26gfibre
Thursday1507cal177gprotein103gcarbs43gfat25gfibre
Friday1537cal165gprotein118gcarbs45gfat32gfibre
Saturday1475cal154gprotein136gcarbs35gfat14gfibre
Sunday1475cal154gprotein136gcarbs35gfat14gfibre
Stoic Physique
Monday Meal Plan
Scot Joynt
Daily Totals
1545cal182gprotein94gcarbs49gfat23gfibre
| Pur Native Whey Isolate - Nutristat | 1 scoop | 109 cal |
| Egg (Large) | 2 egg | 150 cal |
Meal Totals263cal39gprotein2gcarbs11gfat
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| 6" Yellow Corn Tortillas | 2 tortilla | 186 cal |
| Mixed Vegetables (Your Choice) | 40 grams | 16 cal |
Meal Totals448cal53gprotein41gcarbs8gfat16gfibre
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
Meal Totals32cal0gprotein8gcarbs0gfat2gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
| Sweet Potato (cooked)(Gm) | 40 g | 34 cal |
| Kimchi | 30 g | 7 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
Meal Totals500cal62gprotein27gcarbs16gfat2gfibre
| Archer - Beef Stick | 1 stick | 90 cal |
Meal Totals90cal8gprotein1gcarbs6gfat
Stoic Physique
Tuesday Meal Plan
Scot Joynt
Daily Totals
1545cal182gprotein94gcarbs49gfat23gfibre
| Pur Native Whey Isolate - Nutristat | 1 scoop | 109 cal |
| Egg (Large) | 2 egg | 150 cal |
Meal Totals263cal39gprotein2gcarbs11gfat
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| 6" Yellow Corn Tortillas | 2 tortilla | 186 cal |
| Mixed Vegetables (Your Choice) | 40 grams | 16 cal |
Meal Totals448cal53gprotein41gcarbs8gfat16gfibre
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
Meal Totals32cal0gprotein8gcarbs0gfat2gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
| Sweet Potato (cooked)(Gm) | 40 g | 34 cal |
| Kimchi | 30 g | 7 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
Meal Totals500cal62gprotein27gcarbs16gfat2gfibre
| Archer - Beef Stick | 1 stick | 90 cal |
Meal Totals90cal8gprotein1gcarbs6gfat
Stoic Physique
Wednesday Meal Plan
Scot Joynt
Daily Totals
1424cal162gprotein104gcarbs40gfat26gfibre
| Pur Native Whey Isolate - Nutristat | 1 scoop | 109 cal |
| Egg (Large) | 2 egg | 150 cal |
Meal Totals263cal39gprotein2gcarbs11gfat
| 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| 6" Yellow Corn Tortillas | 2 tortilla | 186 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
Meal Totals482cal47gprotein42gcarbs14gfat16gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Sweet Potato (cooked)(Gm) | 40 g | 34 cal |
| Mixed Vegetables (Your Choice) | 40 grams | 16 cal |
| Kimchi | 50 g | 11 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
Meal Totals398cal55gprotein31gcarbs6gfat4gfibre
| Fresh/Frozen Mixed Berries | 150 grams | 68 cal |
Meal Totals69cal1gprotein14gcarbs1gfat3gfibre
Stoic Physique
Thursday Meal Plan
Scot Joynt
Daily Totals
1507cal177gprotein103gcarbs43gfat25gfibre
| Pur Native Whey Isolate - Nutristat | 1 scoop | 109 cal |
| Egg (Large) | 2 egg | 150 cal |
Meal Totals263cal39gprotein2gcarbs11gfat
| Sirloin Steak - Cooked | 6 oz | 292 cal |
| 6" Yellow Corn Tortillas | 2 tortilla | 186 cal |
| Mixed Vegetables (Your Choice) | 50 grams | 20 cal |
Meal Totals496cal55gprotein42gcarbs12gfat16gfibre
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
Meal Totals32cal0gprotein8gcarbs0gfat2gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| Sweet Potato (cooked)(Gm) | 60 g | 52 cal |
| Mixed Vegetables (Your Choice) | 40 grams | 16 cal |
| Kimchi | 50 g | 11 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
Meal Totals414cal55gprotein35gcarbs6gfat4gfibre
| Archer - Beef Stick | 1 stick | 90 cal |
Meal Totals90cal8gprotein1gcarbs6gfat
Stoic Physique
Friday Meal Plan
Scot Joynt
Daily Totals
1537cal165gprotein118gcarbs45gfat32gfibre
| Pur Native Whey Isolate - Nutristat | 1 scoop | 109 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Egg (Large) | 2 egg | 150 cal |
Meal Totals295cal39gprotein10gcarbs11gfat2gfibre
| Grilled Chicken (Oz) | 6 oz | 246 cal |
| 6" Yellow Corn Tortillas | 1 tortilla | 93 cal |
| Mixed Vegetables (Your Choice) | 80 grams | 32 cal |
Meal Totals371cal52gprotein25gcarbs7gfat10gfibre
| Fresh/Frozen Mixed Berries | 100 grams | 45 cal |
Meal Totals53cal1gprotein10gcarbs1gfat2gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| 6" Yellow Corn Tortillas | 2 tortilla | 186 cal |
| Kimchi | 40 g | 9 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
Meal Totals516cal45gprotein57gcarbs12gfat15gfibre
| Archer - Beef Stick | 1 stick | 90 cal |
Meal Totals90cal8gprotein1gcarbs6gfat
Stoic Physique
Saturday Meal Plan
Scot Joynt
Daily Totals
1475cal154gprotein136gcarbs35gfat14gfibre
| Pur Native Whey Isolate - Nutristat | 1 scoop | 109 cal |
Meal Totals108cal26gprotein1gcarbs0gfat
Lunch12:00 AMGrass Fed Lean Burger - SJ | 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| Daves Killer Bread - Burger Buns Done Right | 1 bun | 170 cal |
| Romaine/Cos Lettuce | 20 g | 5 cal |
| Tomato (Slices) | 1 Slice (~20gm) | 5 cal |
| Extra Virgin Olive Oil | 4 g | 36 cal |
| Mixed Vegetables (Your Choice) | 40 grams | 16 cal |
| Orange Juice, Fresh | 35 g | 16 cal |
Meal Totals476cal44gprotein39gcarbs16gfat5gfibre
| Chobani - 20g Protein (Greek Yogurt) | 1 cup | 139 cal |
Meal Totals139cal20gprotein8gcarbs3gfat1gfibre
Dinner6:00 PMGrass Fed Lean Burger - SJ | 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Daves Killer Bread - Burger Buns Done Right | 2 bun | 340 cal |
| Romaine/Cos Lettuce | 40 g | 8 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Kimchi | 40 g | 9 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
Meal Totals728cal64gprotein82gcarbs16gfat7gfibre
| Fresh/Frozen Mixed Berries | 60 grams | 27 cal |
Meal Totals24cal0gprotein6gcarbs0gfat1gfibre
Stoic Physique
Sunday Meal Plan
Scot Joynt
Daily Totals
1475cal154gprotein136gcarbs35gfat14gfibre
| Pur Native Whey Isolate - Nutristat | 1 scoop | 109 cal |
Meal Totals108cal26gprotein1gcarbs0gfat
Lunch12:00 AMGrass Fed Lean Burger - SJ | 93/7 Lean Ground Beef (Cooked) | 5 oz | 230 cal |
| Daves Killer Bread - Burger Buns Done Right | 1 bun | 170 cal |
| Romaine/Cos Lettuce | 20 g | 5 cal |
| Tomato (Slices) | 1 Slice (~20gm) | 5 cal |
| Extra Virgin Olive Oil | 4 g | 36 cal |
| Mixed Vegetables (Your Choice) | 40 grams | 16 cal |
| Orange Juice, Fresh | 35 g | 16 cal |
Meal Totals476cal44gprotein39gcarbs16gfat5gfibre
| Chobani - 20g Protein (Greek Yogurt) | 1 cup | 139 cal |
Meal Totals139cal20gprotein8gcarbs3gfat1gfibre
Dinner6:00 PMGrass Fed Lean Burger - SJ | 93/7 Lean Ground Beef (Cooked) | 6 oz | 276 cal |
| Daves Killer Bread - Burger Buns Done Right | 2 bun | 340 cal |
| Romaine/Cos Lettuce | 40 g | 8 cal |
| Tomato (Slices) | 2 Slice (~20gm) | 10 cal |
| Kimchi | 40 g | 9 cal |
| Yasso Frozen Yogurt Bar | 1 bar | 92 cal |
Meal Totals728cal64gprotein82gcarbs16gfat7gfibre
| Fresh/Frozen Mixed Berries | 60 grams | 27 cal |
Meal Totals24cal0gprotein6gcarbs0gfat1gfibre
Stoic Physique
Shopping List
Everything for the week · Scot Joynt
Food ItemAmount
6" Yellow Corn Tortillas11 tortilla
93/7 Lean Ground Beef (Cooked)49 oz
Archer - Beef Stick4 stick
Barebells Protein Bars5 bar
Chobani - 20g Protein (Greek Yogurt)2 cup
Daves Killer Bread - Burger Buns Done Right6 bun
Egg (Large)10 egg
Extra Virgin Olive Oil8 g
Fresh/Frozen Mixed Berries690 grams
Grilled Chicken (Oz)30 oz
Kimchi280 g
Mixed Vegetables (Your Choice)420 grams
Orange Juice, Fresh70 g
Pur Native Whey Isolate - Nutristat7 scoop
Romaine/Cos Lettuce120 g
Sirloin Steak - Cooked6 oz
Sweet Potato (cooked)(Gm)180 g
Tomato (Slices)6 Slice (~20gm)
Yasso Frozen Yogurt Bar7 bar
Stoic Physique
Options Shopping List
Extra meal options · Scot Joynt
Food ItemAmount
6" Yellow Corn Tortillas4 tortilla
93/7 Lean Ground Beef (Cooked)5 oz
Archer - Beef Stick1 stick
Barebells Protein Bars1 bar
Bell Pepper, Green0.5 medium (~119 g)
Bell Pepper, Red0.5 medium (~119 g)
Black Beans (Boiled)40 grams
Black Pepper (tsp)0.2 tsp
Cauliflower Rice - Cooked150 grams
Chili Powder1 tsp
Cilantro Leaves0.5 cup
Corn (canned)40 grams
Cumin Ground (Tsp)0.5 tsp
Filet Mignon (Raw)7 oz
Fresh/Frozen Mixed Berries180 grams
Grilled Chicken (Oz)7 oz
Honey18 g
Kimchi50 g
Lemon Juice (Tbsp)1 Tbsp
Lineage Protein Powder1 scoop
Onion0.8 medium (~110 g)
Rice Cakes (Your Choice Flavor)1 Rice cake
Romaine/Cos Lettuce100 g
Salsa100 grams
Taco Seasoning Mix (40% Less Sodium)15 grams
Tomato0.5 medium (~123 g)
Yasso Frozen Yogurt Bar1 bar
Stoic Physique
Recipe Details
How to make them · Scot Joynt
Grass Fed Lean Burger - SJ Form patty and season with salt/pepper.
Cook burger medium-high heat 3–4 min per side until cooked through.
Roast veggies at 400°F for 18–22 minutes with 5 g olive oil.
Assemble bun + patty + toppings + sauce.
Add veggie side + sweet finish.
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).
1. Cook ground beef in a skillet and add taco seasoning on top. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice 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 ground beef and dress with the bean and corn mixture.