Stoic Physique

Daily Targets

Weekly Overview · Scot Joynt
Monday
1545cal182gprotein94gcarbs49gfat23gfibre
Tuesday
1545cal182gprotein94gcarbs49gfat23gfibre
Wednesday
1424cal162gprotein104gcarbs40gfat26gfibre
Thursday
1507cal177gprotein103gcarbs43gfat25gfibre
Friday
1537cal165gprotein118gcarbs45gfat32gfibre
Saturday
1475cal154gprotein136gcarbs35gfat14gfibre
Sunday
1475cal154gprotein136gcarbs35gfat14gfibre
Stoic Physique

Monday Meal Plan

Scot Joynt
Daily Totals
1545cal182gprotein94gcarbs49gfat23gfibre
Breakfast9:00 AM
Pur Native Whey Isolate - Nutristat1 scoop109 cal
Egg (Large)2 egg150 cal
Meal Totals
263cal39gprotein2gcarbs11gfat
Lunch12:00 PM
Grilled Chicken (Oz)6 oz246 cal
6" Yellow Corn Tortillas2 tortilla186 cal
Mixed Vegetables (Your Choice)40 grams16 cal
Meal Totals
448cal53gprotein41gcarbs8gfat16gfibre
Preworkout1:00 PM
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
32cal0gprotein8gcarbs0gfat2gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
93/7 Lean Ground Beef (Cooked)8 oz368 cal
Sweet Potato (cooked)(Gm)40 g34 cal
Kimchi30 g7 cal
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
500cal62gprotein27gcarbs16gfat2gfibre
Snack8:00 PM
Archer - Beef Stick1 stick90 cal
Meal Totals
90cal8gprotein1gcarbs6gfat
Stoic Physique

Tuesday Meal Plan

Scot Joynt
Daily Totals
1545cal182gprotein94gcarbs49gfat23gfibre
Breakfast9:00 AM
Pur Native Whey Isolate - Nutristat1 scoop109 cal
Egg (Large)2 egg150 cal
Meal Totals
263cal39gprotein2gcarbs11gfat
Lunch12:00 PM
Grilled Chicken (Oz)6 oz246 cal
6" Yellow Corn Tortillas2 tortilla186 cal
Mixed Vegetables (Your Choice)40 grams16 cal
Meal Totals
448cal53gprotein41gcarbs8gfat16gfibre
Preworkout1:00 PM
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
32cal0gprotein8gcarbs0gfat2gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
93/7 Lean Ground Beef (Cooked)8 oz368 cal
Sweet Potato (cooked)(Gm)40 g34 cal
Kimchi30 g7 cal
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
500cal62gprotein27gcarbs16gfat2gfibre
Snack8:00 PM
Archer - Beef Stick1 stick90 cal
Meal Totals
90cal8gprotein1gcarbs6gfat
Stoic Physique

Wednesday Meal Plan

Scot Joynt
Daily Totals
1424cal162gprotein104gcarbs40gfat26gfibre
Breakfast9:00 AM
Pur Native Whey Isolate - Nutristat1 scoop109 cal
Egg (Large)2 egg150 cal
Meal Totals
263cal39gprotein2gcarbs11gfat
Lunch1:00 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
6" Yellow Corn Tortillas2 tortilla186 cal
Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
482cal47gprotein42gcarbs14gfat16gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (cooked)(Gm)40 g34 cal
Mixed Vegetables (Your Choice)40 grams16 cal
Kimchi50 g11 cal
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
398cal55gprotein31gcarbs6gfat4gfibre
Snack8:00 PM
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
69cal1gprotein14gcarbs1gfat3gfibre
Stoic Physique

Thursday Meal Plan

Scot Joynt
Daily Totals
1507cal177gprotein103gcarbs43gfat25gfibre
Breakfast9:00 AM
Pur Native Whey Isolate - Nutristat1 scoop109 cal
Egg (Large)2 egg150 cal
Meal Totals
263cal39gprotein2gcarbs11gfat
Lunch12:00 PM
Sirloin Steak - Cooked6 oz292 cal
6" Yellow Corn Tortillas2 tortilla186 cal
Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
496cal55gprotein42gcarbs12gfat16gfibre
Preworkout1:00 PM
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
32cal0gprotein8gcarbs0gfat2gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (cooked)(Gm)60 g52 cal
Mixed Vegetables (Your Choice)40 grams16 cal
Kimchi50 g11 cal
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
414cal55gprotein35gcarbs6gfat4gfibre
Snack8:00 PM
Archer - Beef Stick1 stick90 cal
Meal Totals
90cal8gprotein1gcarbs6gfat
Stoic Physique

Friday Meal Plan

Scot Joynt
Daily Totals
1537cal165gprotein118gcarbs45gfat32gfibre
Breakfast9:00 AM
Pur Native Whey Isolate - Nutristat1 scoop109 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Egg (Large)2 egg150 cal
Meal Totals
295cal39gprotein10gcarbs11gfat2gfibre
Lunch12:00 PM
Grilled Chicken (Oz)6 oz246 cal
6" Yellow Corn Tortillas1 tortilla93 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
371cal52gprotein25gcarbs7gfat10gfibre
Preworkout1:00 PM
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
53cal1gprotein10gcarbs1gfat2gfibre
Snack3:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
93/7 Lean Ground Beef (Cooked)5 oz230 cal
6" Yellow Corn Tortillas2 tortilla186 cal
Kimchi40 g9 cal
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
516cal45gprotein57gcarbs12gfat15gfibre
Snack8:00 PM
Archer - Beef Stick1 stick90 cal
Meal Totals
90cal8gprotein1gcarbs6gfat
Stoic Physique

Saturday Meal Plan

Scot Joynt
Daily Totals
1475cal154gprotein136gcarbs35gfat14gfibre
Breakfast10:00 AM
Pur Native Whey Isolate - Nutristat1 scoop109 cal
Meal Totals
108cal26gprotein1gcarbs0gfat
Lunch12:00 AMGrass Fed Lean Burger - SJ
93/7 Lean Ground Beef (Cooked)5 oz230 cal
Daves Killer Bread - Burger Buns Done Right1 bun170 cal
Romaine/Cos Lettuce20 g5 cal
Tomato (Slices)1 Slice (~20gm)5 cal
Extra Virgin Olive Oil4 g36 cal
Mixed Vegetables (Your Choice)40 grams16 cal
Orange Juice, Fresh35 g16 cal
Meal Totals
476cal44gprotein39gcarbs16gfat5gfibre
Snack3:00 PM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Meal Totals
139cal20gprotein8gcarbs3gfat1gfibre
Dinner6:00 PMGrass Fed Lean Burger - SJ
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Daves Killer Bread - Burger Buns Done Right2 bun340 cal
Romaine/Cos Lettuce40 g8 cal
Tomato (Slices)2 Slice (~20gm)10 cal
Kimchi40 g9 cal
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
728cal64gprotein82gcarbs16gfat7gfibre
Snack8:00 PM
Fresh/Frozen Mixed Berries60 grams27 cal
Meal Totals
24cal0gprotein6gcarbs0gfat1gfibre
Stoic Physique

Sunday Meal Plan

Scot Joynt
Daily Totals
1475cal154gprotein136gcarbs35gfat14gfibre
Breakfast10:00 AM
Pur Native Whey Isolate - Nutristat1 scoop109 cal
Meal Totals
108cal26gprotein1gcarbs0gfat
Lunch12:00 AMGrass Fed Lean Burger - SJ
93/7 Lean Ground Beef (Cooked)5 oz230 cal
Daves Killer Bread - Burger Buns Done Right1 bun170 cal
Romaine/Cos Lettuce20 g5 cal
Tomato (Slices)1 Slice (~20gm)5 cal
Extra Virgin Olive Oil4 g36 cal
Mixed Vegetables (Your Choice)40 grams16 cal
Orange Juice, Fresh35 g16 cal
Meal Totals
476cal44gprotein39gcarbs16gfat5gfibre
Snack3:00 PM
Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Meal Totals
139cal20gprotein8gcarbs3gfat1gfibre
Dinner6:00 PMGrass Fed Lean Burger - SJ
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Daves Killer Bread - Burger Buns Done Right2 bun340 cal
Romaine/Cos Lettuce40 g8 cal
Tomato (Slices)2 Slice (~20gm)10 cal
Kimchi40 g9 cal
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
728cal64gprotein82gcarbs16gfat7gfibre
Snack8:00 PM
Fresh/Frozen Mixed Berries60 grams27 cal
Meal Totals
24cal0gprotein6gcarbs0gfat1gfibre
Stoic Physique

Additional Options

Scot Joynt
Breakfast Option #1
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch/Dinner Option #1
Grilled Chicken (Oz)7 oz287 cal
6" Yellow Corn Tortillas2 tortilla186 cal
Kimchi50 g11 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Honey8 g26 cal
Meal Totals
550cal61gprotein54gcarbs10gfat16gfibre
Lunch/Dinner Option #2Steak Vegetable Fajitas
Black Pepper (tsp)0.2 tsp1 cal
Chili Powder1 tsp8 cal
Cumin Ground (Tsp)0.5 tsp5 cal
Lemon Juice (Tbsp)1 Tbsp4 cal
Bell Pepper, Green0.5 medium (~119 g)14 cal
Bell Pepper, Red0.5 medium (~119 g)19 cal
Onion0.25 medium (~110 g)12 cal
Cilantro Leaves0.5 cup2 cal
Filet Mignon (Raw)7 oz301 cal
6" Yellow Corn Tortillas2 tortilla186 cal
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
640cal54gprotein70gcarbs16gfat17gfibre
Addtional Snack Option
Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Honey10 g33 cal
Archer - Beef Stick1 stick90 cal
Meal Totals
170cal9gprotein20gcarbs6gfat1gfibre
Breakfast Option #2
Lineage Protein Powder1 scoop174 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
222cal23gprotein28gcarbs2gfat4gfibre
Additional Lunch/Dinner Option #3Ground Beef Fiesta Bowl
Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
Black Beans (Boiled)40 grams52 cal
Corn (canned)40 grams31 cal
Salsa100 grams34 cal
Romaine/Cos Lettuce100 g21 cal
Onion0.5 medium (~110 g)24 cal
Tomato0.5 medium (~123 g)14 cal
93/7 Lean Ground Beef (Cooked)5 oz230 cal
Cauliflower Rice - Cooked150 grams52 cal
Meal Totals
501cal46gprotein50gcarbs13gfat18gfibre
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.

Steak Vegetable Fajitas

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).

Ground Beef Fiesta Bowl

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.