Stoic Physique

Daily Targets

Weekly Overview · Paul Nickoloff
Monday
1391cal166gprotein76gcarbs47gfat8gfibre
Tuesday
1391cal166gprotein76gcarbs47gfat8gfibre
Wednesday
1391cal166gprotein76gcarbs47gfat8gfibre
Thursday
1391cal166gprotein76gcarbs47gfat8gfibre
Friday
1396cal171gprotein61gcarbs52gfat8gfibre
Saturday
1366cal176gprotein62gcarbs46gfat6gfibre
Sunday
1387cal171gprotein61gcarbs51gfat6gfibre
Stoic Physique

Monday Meal Plan

Paul Nickoloff
Daily Totals
1391cal166gprotein76gcarbs47gfat8gfibre
Breakfast4:00 AM
Whey Protein Powder2 scoop243 cal
creatine5 grams0 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
355cal49gprotein33gcarbs3gfat3gfibre
Lunch1:00 PM
Grilled Chicken (Oz)4 oz164 cal
White Rice (Cooked)40 grams51 cal
Meal Totals
216cal33gprotein12gcarbs4gfat1gfibre
Snack3:00 PM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Meal Totals
140cal20gprotein15gcarbs0gfat
Dinner6:30 PM
90/10 Ground Beef - Cooked8 oz475 cal
Sweet Potato (cooked)(Gm)60 g52 cal
Spinach (Gm)50 g15 cal
Reduced Fat Mozzarella Cheese8 grams22 cal
Zucchini (Gm)60 grams10 cal
Olives10 grams17 cal
Extra Virgin Olive Oil10 g90 cal
Meal Totals
680cal64gprotein16gcarbs40gfat4gfibre
NoteCan add sauces under 15 calories per serving
Stoic Physique

Tuesday Meal Plan

Paul Nickoloff
Daily Totals
1391cal166gprotein76gcarbs47gfat8gfibre
Breakfast4:00 AM
Whey Protein Powder2 scoop243 cal
creatine5 grams0 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
355cal49gprotein33gcarbs3gfat3gfibre
Lunch1:00 PM
Grilled Chicken (Oz)4 oz164 cal
White Rice (Cooked)40 grams51 cal
Meal Totals
216cal33gprotein12gcarbs4gfat1gfibre
Snack3:00 PM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Meal Totals
140cal20gprotein15gcarbs0gfat
Dinner6:30 PM
90/10 Ground Beef - Cooked8 oz475 cal
Sweet Potato (cooked)(Gm)60 g52 cal
Spinach (Gm)50 g15 cal
Reduced Fat Mozzarella Cheese8 grams22 cal
Zucchini (Gm)60 grams10 cal
Olives10 grams17 cal
Extra Virgin Olive Oil10 g90 cal
Meal Totals
680cal64gprotein16gcarbs40gfat4gfibre
NoteCan add sauces under 15 calories per serving
Stoic Physique

Wednesday Meal Plan

Paul Nickoloff
Daily Totals
1391cal166gprotein76gcarbs47gfat8gfibre
Breakfast4:00 AM
Whey Protein Powder2 scoop243 cal
creatine5 grams0 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
355cal49gprotein33gcarbs3gfat3gfibre
Lunch1:00 PM
Grilled Chicken (Oz)4 oz164 cal
White Rice (Cooked)40 grams51 cal
Meal Totals
216cal33gprotein12gcarbs4gfat1gfibre
Snack3:00 PM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Meal Totals
140cal20gprotein15gcarbs0gfat
Dinner6:30 PM
90/10 Ground Beef - Cooked8 oz475 cal
Sweet Potato (cooked)(Gm)60 g52 cal
Spinach (Gm)50 g15 cal
Reduced Fat Mozzarella Cheese8 grams22 cal
Zucchini (Gm)60 grams10 cal
Olives10 grams17 cal
Extra Virgin Olive Oil10 g90 cal
Meal Totals
680cal64gprotein16gcarbs40gfat4gfibre
NoteCan add sauces under 15 calories per serving
Stoic Physique

Thursday Meal Plan

Paul Nickoloff
Daily Totals
1391cal166gprotein76gcarbs47gfat8gfibre
Breakfast4:00 AM
Whey Protein Powder2 scoop243 cal
creatine5 grams0 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
355cal49gprotein33gcarbs3gfat3gfibre
Lunch1:00 PM
Grilled Chicken (Oz)4 oz164 cal
White Rice (Cooked)40 grams51 cal
Meal Totals
216cal33gprotein12gcarbs4gfat1gfibre
Snack3:00 PM
Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Meal Totals
140cal20gprotein15gcarbs0gfat
Dinner6:30 PM
90/10 Ground Beef - Cooked8 oz475 cal
Sweet Potato (cooked)(Gm)60 g52 cal
Spinach (Gm)50 g15 cal
Reduced Fat Mozzarella Cheese8 grams22 cal
Zucchini (Gm)60 grams10 cal
Olives10 grams17 cal
Extra Virgin Olive Oil10 g90 cal
Meal Totals
680cal64gprotein16gcarbs40gfat4gfibre
NoteCan add sauces under 15 calories per serving
Stoic Physique

Friday Meal Plan

Paul Nickoloff
Daily Totals
1396cal171gprotein61gcarbs52gfat8gfibre
Breakfast4:00 AM
Whey Protein Powder2 scoop243 cal
creatine5 grams0 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
355cal49gprotein33gcarbs3gfat3gfibre
Lunch1:00 PM
Grilled Chicken (Oz)4 oz164 cal
White Rice (Cooked)40 grams51 cal
Meal Totals
216cal33gprotein12gcarbs4gfat1gfibre
Snack3:00 PM
Brooklyn Biltong45 gm145 cal
Meal Totals
145cal25gprotein0gcarbs5gfat
Dinner6:30 PM
90/10 Ground Beef - Cooked8 oz475 cal
Sweet Potato (cooked)(Gm)60 g52 cal
Spinach (Gm)50 g15 cal
Reduced Fat Mozzarella Cheese8 grams22 cal
Zucchini (Gm)60 grams10 cal
Olives10 grams17 cal
Extra Virgin Olive Oil10 g90 cal
Meal Totals
680cal64gprotein16gcarbs40gfat4gfibre
NoteCan add sauces under 15 calories per serving
Stoic Physique

Saturday Meal Plan

Paul Nickoloff
Daily Totals
1366cal176gprotein62gcarbs46gfat6gfibre
Breakfast4:00 AM
Whey Protein Powder2 scoop243 cal
creatine5 grams0 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
355cal49gprotein33gcarbs3gfat3gfibre
Lunch1:00 PM
Grilled Chicken (Oz)4 oz164 cal
White Rice (Cooked)40 grams51 cal
Meal Totals
216cal33gprotein12gcarbs4gfat1gfibre
Snack3:00 PM
Brooklyn Biltong40 gm128 cal
Meal Totals
128cal23gprotein0gcarbs4gfat
Dinner6:30 PM
Salmon (Cooked)8 oz400 cal
Roasted Potatoes60 grams58 cal
Spinach (Gm)60 g17 cal
Reduced Fat Mozzarella Cheese10 grams28 cal
Zucchini (Gm)60 grams10 cal
Olives12 grams21 cal
Extra Virgin Olive Oil15 g135 cal
Meal Totals
667cal71gprotein17gcarbs35gfat2gfibre
NoteCan add sauces under 15 calories per serving
Stoic Physique

Sunday Meal Plan

Paul Nickoloff
Daily Totals
1387cal171gprotein61gcarbs51gfat6gfibre
Breakfast4:00 AM
Whey Protein Powder1.5 scoop183 cal
creatine5 grams0 cal
Banana, Single1 medium (~118 g)116 cal
Egg (Large)1 egg75 cal
Meal Totals
376cal44gprotein32gcarbs8gfat3gfibre
Lunch1:00 PM
Grilled Chicken (Oz)4 oz164 cal
White Rice (Cooked)40 grams51 cal
Meal Totals
216cal33gprotein12gcarbs4gfat1gfibre
Snack3:00 PM
Brooklyn Biltong40 gm128 cal
Meal Totals
128cal23gprotein0gcarbs4gfat
Dinner6:30 PM
Salmon (Cooked)8 oz400 cal
Roasted Potatoes60 grams58 cal
Spinach (Gm)60 g17 cal
Reduced Fat Mozzarella Cheese10 grams28 cal
Zucchini (Gm)60 grams10 cal
Olives12 grams21 cal
Extra Virgin Olive Oil15 g135 cal
Meal Totals
667cal71gprotein17gcarbs35gfat2gfibre
NoteCan add sauces under 15 calories per serving
Stoic Physique

Additional Options

Paul Nickoloff
Italian Rotisserie Chicken with Roasted Potatoes & TomatoesItalian Rotisserie Chicken with Roasted Potatoes & Tomatoes
Rotisserie Chicken (No Skin)9 oz425 cal
Baby Potatoes (gm)(Raw)150 grams116 cal
Cherry Tomatoes150 grams57 cal
Olive Oil10 g90 cal
Garlic Powder0.5 tsp6 cal
Italian Seasoning0.5 tsp2 cal
Salt & Pepper1 To Taste Serving0 cal
Meal Totals
699cal74gprotein40gcarbs27gfat4gfibre
Chicken & Sweet Potato BowlChicken & Sweet Potato Bowl
Grilled Chicken (Oz)6 oz246 cal
Sweet Potato (Gm)(Uncooked)250 grams235 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Olive Oil12 g108 cal
Salt (Dash)2 dash0 cal
Black Pepper (Dash)2 dash0 cal
Paprika (Ground)1 tsp8 cal
Garlic Powder1 tsp11 cal
Lemon Juice5 g1 cal
Fat Free Plain Greek Yogurt50 grams28 cal
Meal Totals
703cal62gprotein71gcarbs19gfat15gfibre
Chiptole Steak Fiesta BowlChiptole Steak Fiesta Bowl
Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
Black Beans (Boiled)50 grams65 cal
Sweet Corn, Frozen15 g15 cal
Romaine/Cos Lettuce100 g21 cal
Onion0.5 medium (~110 g)24 cal
Salsa75 grams25 cal
Tomato0.25 medium (~123 g)7 cal
White Rice (Cooked)125 grams158 cal
Sirloin Steak - Cooked6 oz292 cal
Chipotle Peppers In Adobo Sauce By La Costena30 mL22 cal
Olive Oil20 g180 cal
Meal Totals
847cal61gprotein81gcarbs31gfat14gfibre
Air
Salmon - (Raw)6 oz334 cal
White Rice (Cooked)100 grams126 cal
Baby Spinach25 grams8 cal
Chickpeas (Canned)(Drained)50 g72 cal
Olive Oil6 g54 cal
Lemon Juice (Tbsp)1 Tbsp4 cal
Sesame Seeds5 g34 cal
Garlic Powder0.25 tsp3 cal
Paprika (Ground)0.25 tsp2 cal
Salt & Pepper1 To Taste Serving0 cal
Primal Balsamic Vinaigrette1 ml3 cal
Meal Totals
641cal42gprotein44gcarbs33gfat8gfibre
Korean Ground Beef Rice BowlKorean Ground Beef Rice Bowl
93/7 Ground Beef (Raw)8 oz328 cal
White Rice (Cooked)150 grams189 cal
Sesame Oil8 g72 cal
Garlic Clove1 clove5 cal
Honey10 g33 cal
Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
Ginger (Ground)(tsp)0.5 tsp4 cal
Crushed Red Pepper Flakes0.125 tsp0 cal
Black Pepper (Dash)1 dash0 cal
Green Onion0.25 cup10 cal
Sesame Seeds1 g7 cal
90/10 Ground Beef - Cooked8 oz475 cal
Meal Totals
1148cal112gprotein58gcarbs52gfat4gfibre
3:00 PM Snack Option3:00 PM
Quest - Protein Shake1 container159 cal
Meal Totals
159cal30gprotein3gcarbs3gfat
Dinner Option (Heat N' Eat)
Tyson Blackened Chicken Breast Strips10 oz370 cal
Microwaveable Petite Sweet Potato200 grams173 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Extra Virgin Olive Oil20 g180 cal
Meal Totals
762cal71gprotein52gcarbs30gfat4gfibre
NoteCan add sauces under 15 calories per serving
Stoic Physique

Shopping List

Everything for the week · Paul Nickoloff
Food ItemAmount
90/10 Ground Beef - Cooked40 oz
Banana, Single7 medium (~118 g)
Brooklyn Biltong125 gm
creatine35 grams
Egg (Large)1 egg
Extra Virgin Olive Oil80 g
Greek Yogurt - Nonfat - Any Flavor1000 grams
Grilled Chicken (Oz)28 oz
Olives74 grams
Reduced Fat Mozzarella Cheese60 grams
Roasted Potatoes120 grams
Salmon (Cooked)16 oz
Spinach (Gm)370 g
Sweet Potato (cooked)(Gm)300 g
Whey Protein Powder13.5 scoop
White Rice (Cooked)280 grams
Zucchini (Gm)420 grams
Stoic Physique

Options Shopping List

Extra meal options · Paul Nickoloff
Food ItemAmount
90/10 Ground Beef - Cooked8 oz
93/7 Ground Beef (Raw)8 oz
Baby Potatoes (gm)(Raw)150 grams
Baby Spinach25 grams
Black Beans (Boiled)50 grams
Black Pepper (Dash)3 dash
Cherry Tomatoes150 grams
Chickpeas (Canned)(Drained)50 g
Chipotle Peppers In Adobo Sauce By La Costena30 mL
Crushed Red Pepper Flakes0.1 tsp
Extra Virgin Olive Oil20 g
Fat Free Plain Greek Yogurt50 grams
Garlic Clove1 clove
Garlic Powder1.8 tsp
Ginger (Ground)(tsp)0.5 tsp
Green Onion0.3 cup
Grilled Chicken (Oz)6 oz
Honey10 g
Italian Seasoning0.5 tsp
Lemon Juice5 g
Lemon Juice (Tbsp)1 Tbsp
Microwaveable Petite Sweet Potato200 grams
Mixed Vegetables (Your Choice)250 grams
Olive Oil48 g
Onion0.5 medium (~110 g)
Paprika (Ground)1.3 tsp
Primal Balsamic Vinaigrette1 ml
Quest - Protein Shake1 container
Romaine/Cos Lettuce100 g
Rotisserie Chicken (No Skin)9 oz
Salmon - (Raw)6 oz
Salsa75 grams
Salt (Dash)2 dash
Salt & Pepper2 To Taste Serving
Sesame Oil8 g
Sesame Seeds6 g
Sirloin Steak - Cooked6 oz
Soy Sauce, Low Sodium (tbsp)3 tbsp
Sweet Corn, Frozen15 g
Sweet Potato (Gm)(Uncooked)250 grams
Taco Seasoning Mix (40% Less Sodium)15 grams
Tomato0.3 medium (~123 g)
Tyson Blackened Chicken Breast Strips10 oz
White Rice (Cooked)375 grams
Stoic Physique

Recipe Details

How to make them · Paul Nickoloff
Italian Rotisserie Chicken with Roasted Potatoes & Tomatoes

1) Roast potatoes

Preheat oven to 400°F (200°C).

Toss halved potatoes with 1 tsp olive oil, garlic powder, salt, and pepper.

Roast for 25–30 minutes until golden and crisp.

2) Roast tomatoes

Toss cherry tomatoes with 1 tsp olive oil, Italian seasoning, salt, and pepper.

Roast alongside potatoes for the last 12–15 minutes until softened and blistered.

3) Warm chicken

Heat shredded rotisserie chicken in a skillet with a splash of water or broth until warmed through.

4) Assemble plate

Serve roasted potatoes and tomatoes with the chicken on top.

Garnish with extra herbs if desired.

Chicken & Sweet Potato Bowl

Roast cubed sweet potatoes at 425°F for 25–30 minutes with olive oil, salt, and pepper.

Season chicken with salt, pepper, paprika, and garlic powder, then pan-sear or air-fry until cooked and slice.

Roast or sauté your veggies with simple seasoning in olive oil.

Greek Yogurt Sauce: Mix Greek yogurt, lemon juice, garlic powder, salt, pepper, and olive oil.

Assemble the bowl with sweet potato, chicken, veggies, and drizzle with the yogurt sauce.

Chiptole 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 remaining tablespoon of 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.

Korean Ground Beef Rice Bowl

NOTE: BEEF IS WEIGHED OUT RAW

instructions

1) Have Cooked rice on hand

2) In a large skillet, over medium heat brown the ground beef 8-10 minutes until fully cooked.

3) While beef is cooking, make the sauce. Add garlic, honey, soy sauce, sesame oil, ginger, red pepper flakes, and black pepper to a bowl. Mix together.

4) Once beef is fully cooked add the sauce to the skillet. Cook 3-4 minutes until the sauce thickens/absorbs into the beef.

5) Serve the beef over the rice. Garnish with green onions and sesame seeds.