Stoic Physique

Daily Targets

Weekly Overview · Juan Gonzalez
Monday
1650cal187gprotein104gcarbs54gfat6gfibre
Tuesday
1650cal187gprotein104gcarbs54gfat6gfibre
Wednesday
1650cal187gprotein104gcarbs54gfat6gfibre
Thursday
1585cal183gprotein85gcarbs57gfat5gfibre
Friday
1650cal187gprotein104gcarbs54gfat6gfibre
Saturday
1663cal184gprotein90gcarbs63gfat4gfibre
Sunday
1560cal175gprotein80gcarbs60gfat3gfibre
Stoic Physique

Monday Meal Plan

Juan Gonzalez
Daily Totals
1650cal187gprotein104gcarbs54gfat6gfibre
Pre Workout
Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Meal Totals
48cal1gprotein11gcarbs0gfat1gfibre
Post Workout
Fulfil Bar1 serving170 cal
Meal Totals
170cal15gprotein14gcarbs6gfat1gfibre
Breakfast9:00 AM
Egg (Large)2 egg150 cal
Egg White100 g48 cal
Beef Bacon2 slice77 cal
Meal Totals
280cal32gprotein2gcarbs16gfat
Snack11:00 AM
Core Power 26G Protein1 bottle181 cal
Meal Totals
181cal26gprotein8gcarbs5gfat
Lunch2:00 PM
Grilled Chicken (Oz)5 oz205 cal
White Rice (Cooked)80 grams101 cal
Grilled Vegetables80 grams39 cal
Meal Totals
348cal42gprotein27gcarbs8gfat2gfibre
Dinner6:30 PM
Flank Steak - (Cooked)6 oz304 cal
Sweet Potato (cooked)(Gm)80 g70 cal
Grilled Vegetables80 grams39 cal
Meal Totals
411cal49gprotein20gcarbs15gfat2gfibre
Snack9:00 PM
Oikos - Triple 0 - Any Flavor200 grams118 cal
Granola20 grams95 cal
Meal Totals
212cal22gprotein22gcarbs4gfat
Stoic Physique

Tuesday Meal Plan

Juan Gonzalez
Daily Totals
1650cal187gprotein104gcarbs54gfat6gfibre
Pre Workout
Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Meal Totals
48cal1gprotein11gcarbs0gfat1gfibre
Post Workout
Fulfil Bar1 serving170 cal
Meal Totals
170cal15gprotein14gcarbs6gfat1gfibre
Breakfast9:00 AM
Egg (Large)2 egg150 cal
Egg White100 g48 cal
Beef Bacon2 slice77 cal
Meal Totals
280cal32gprotein2gcarbs16gfat
Snack11:00 AM
Core Power 26G Protein1 bottle181 cal
Meal Totals
181cal26gprotein8gcarbs5gfat
Lunch2:00 PM
Grilled Chicken (Oz)5 oz205 cal
White Rice (Cooked)80 grams101 cal
Grilled Vegetables80 grams39 cal
Meal Totals
348cal42gprotein27gcarbs8gfat2gfibre
Dinner6:30 PM
Flank Steak - (Cooked)6 oz304 cal
Sweet Potato (cooked)(Gm)80 g70 cal
Grilled Vegetables80 grams39 cal
Meal Totals
411cal49gprotein20gcarbs15gfat2gfibre
Snack9:00 PM
Oikos - Triple 0 - Any Flavor200 grams118 cal
Granola20 grams95 cal
Meal Totals
212cal22gprotein22gcarbs4gfat
Stoic Physique

Wednesday Meal Plan

Juan Gonzalez
Daily Totals
1650cal187gprotein104gcarbs54gfat6gfibre
Pre Workout
Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Meal Totals
48cal1gprotein11gcarbs0gfat1gfibre
Post Workout
Fulfil Bar1 serving170 cal
Meal Totals
170cal15gprotein14gcarbs6gfat1gfibre
Breakfast9:00 AM
Egg (Large)2 egg150 cal
Egg White100 g48 cal
Beef Bacon2 slice77 cal
Meal Totals
280cal32gprotein2gcarbs16gfat
Snack11:00 AM
Core Power 26G Protein1 bottle181 cal
Meal Totals
181cal26gprotein8gcarbs5gfat
Lunch2:00 PM
Grilled Chicken (Oz)5 oz205 cal
White Rice (Cooked)80 grams101 cal
Grilled Vegetables80 grams39 cal
Meal Totals
348cal42gprotein27gcarbs8gfat2gfibre
Dinner6:30 PM
Flank Steak - (Cooked)6 oz304 cal
Sweet Potato (cooked)(Gm)80 g70 cal
Grilled Vegetables80 grams39 cal
Meal Totals
411cal49gprotein20gcarbs15gfat2gfibre
Snack9:00 PM
Oikos - Triple 0 - Any Flavor200 grams118 cal
Granola20 grams95 cal
Meal Totals
212cal22gprotein22gcarbs4gfat
Stoic Physique

Thursday Meal Plan

Juan Gonzalez
Daily Totals
1585cal183gprotein85gcarbs57gfat5gfibre
Breakfast9:00 AM
Egg (Large)3 egg226 cal
Egg White100 g48 cal
Beef Bacon3 slice116 cal
Meal Totals
392cal42gprotein2gcarbs24gfat
Snack11:00 AM
Core Power 26G Protein1 bottle181 cal
Meal Totals
181cal26gprotein8gcarbs5gfat
Lunch2:00 PM
Grilled Chicken (Oz)5 oz205 cal
White Rice (Cooked)80 grams101 cal
Grilled Vegetables80 grams39 cal
Meal Totals
348cal42gprotein27gcarbs8gfat2gfibre
Dinner6:30 PM
Flank Steak - (Cooked)6 oz304 cal
Sweet Potato (cooked)(Gm)100 g88 cal
Grilled Vegetables70 grams35 cal
Meal Totals
427cal50gprotein23gcarbs15gfat3gfibre
Snack9:00 PM
Oikos - Triple 0 - Any Flavor200 grams118 cal
Granola25 grams118 cal
Meal Totals
237cal23gprotein25gcarbs5gfat
Stoic Physique

Friday Meal Plan

Juan Gonzalez
Daily Totals
1650cal187gprotein104gcarbs54gfat6gfibre
Pre Workout
Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Meal Totals
48cal1gprotein11gcarbs0gfat1gfibre
Post Workout
Fulfil Bar1 serving170 cal
Meal Totals
170cal15gprotein14gcarbs6gfat1gfibre
Breakfast9:00 AM
Egg (Large)2 egg150 cal
Egg White100 g48 cal
Beef Bacon2 slice77 cal
Meal Totals
280cal32gprotein2gcarbs16gfat
Snack11:00 AM
Core Power 26G Protein1 bottle181 cal
Meal Totals
181cal26gprotein8gcarbs5gfat
Lunch2:00 PM
Grilled Chicken (Oz)5 oz205 cal
White Rice (Cooked)80 grams101 cal
Grilled Vegetables80 grams39 cal
Meal Totals
348cal42gprotein27gcarbs8gfat2gfibre
Dinner6:30 PM
Flank Steak - (Cooked)6 oz304 cal
Sweet Potato (cooked)(Gm)80 g70 cal
Grilled Vegetables80 grams39 cal
Meal Totals
411cal49gprotein20gcarbs15gfat2gfibre
Snack9:00 PM
Oikos - Triple 0 - Any Flavor200 grams118 cal
Granola20 grams95 cal
Meal Totals
212cal22gprotein22gcarbs4gfat
Stoic Physique

Saturday Meal Plan

Juan Gonzalez
Daily Totals
1663cal184gprotein90gcarbs63gfat4gfibre
Pre Workout
Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Meal Totals
48cal1gprotein11gcarbs0gfat1gfibre
Post Workout
Fulfil Bar1 serving170 cal
Meal Totals
170cal15gprotein14gcarbs6gfat1gfibre
Breakfast9:00 AM
Egg (Large)3 egg226 cal
Beef Bacon3 slice116 cal
Meal Totals
339cal31gprotein2gcarbs23gfat
Snack11:00 AM
Core Power 26G Protein1 bottle181 cal
Meal Totals
181cal26gprotein8gcarbs5gfat
Lunch2:00 PM
93/7 Lean Ground Beef (Cooked)5 oz230 cal
Potatoes (gm)(Cooked)65 grams58 cal
Grilled Vegetables50 grams25 cal
Meal Totals
316cal37gprotein15gcarbs12gfat1gfibre
Dinner6:30 PM
Salmon (Cooked)6 oz300 cal
Pasta (Cooked)(gm)70 grams110 cal
Grilled Vegetables60 grams29 cal
Meal Totals
443cal53gprotein24gcarbs15gfat1gfibre
Snack9:00 PM
Oikos - Triple 0 - Any Flavor200 grams118 cal
Granola10 grams47 cal
Meal Totals
166cal21gprotein16gcarbs2gfat
Stoic Physique

Sunday Meal Plan

Juan Gonzalez
Daily Totals
1560cal175gprotein80gcarbs60gfat3gfibre
Breakfast9:00 AM
Egg (Large)3 egg226 cal
Beef Bacon3 slice116 cal
Meal Totals
339cal31gprotein2gcarbs23gfat
Snack11:00 AM
Core Power 26G Protein1 bottle181 cal
Meal Totals
181cal26gprotein8gcarbs5gfat
Lunch2:00 PM
93/7 Lean Ground Beef (Cooked)5 oz230 cal
Potatoes (gm)(Cooked)80 grams71 cal
Grilled Vegetables80 grams39 cal
Meal Totals
345cal37gprotein20gcarbs13gfat2gfibre
Dinner6:30 PM
Salmon (Cooked)6 oz300 cal
Pasta (Cooked)(gm)70 grams110 cal
Grilled Vegetables65 grams32 cal
Meal Totals
447cal53gprotein25gcarbs15gfat1gfibre
Snack9:00 PM
Oikos - Triple 0 - Any Flavor260 grams153 cal
Granola20 grams95 cal
Meal Totals
248cal28gprotein25gcarbs4gfat
Stoic Physique

Additional Options

Juan Gonzalez
Breakfast OptionOvernight Oats
Whey Protein Powder1 scoop122 cal
Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Chia Seeds (Gm)8 grams41 cal
Oatmeal Prepared With Quick Oats30 grams117 cal
Honey6 g20 cal
Meal Totals
333cal30gprotein33gcarbs9gfat5gfibre
Lunch Option #1Grilled Chicken & - Air Fryer Potato Wedges
Grilled Chicken (Oz)5 oz205 cal
Potatoes (Uncooked)200 g146 cal
Olive Oil6 g54 cal
Paprika (Ground)0.5 tsp4 cal
Chili Powder0.5 tsp4 cal
Salt0.5 tsp0 cal
Pepper, Black, Ground2 dash0 cal
Meal Totals
411cal44gprotein34gcarbs11gfat4gfibre
Lunch Option #2 (Mega Fit)
Megafit - Chicken & Sweet Potatoes1 serving381 cal
Meal Totals
381cal44gprotein40gcarbs5gfat
Lunch Option #3 (Mega Fit)
Megafit - Bbq Chicken & Fries1 serving354 cal
Meal Totals
354cal43gprotein32gcarbs6gfat
Lunch Option #4 (Mega Fit)
Megafit - Steak Stir Fry1 serving429 cal
Meal Totals
429cal39gprotein30gcarbs17gfat
Dinner Option #1 (Steakhouse)
Filet Mignon (Cooked)6 oz334 cal
Sweet Potato (Single)1 medium (~130 g, baked)114 cal
Restaurant - Grilled Vegetables1 serving106 cal
Meal Totals
552cal56gprotein37gcarbs20gfat
Dinner Option #1 (Mega Fit)
Megafit - Spicy Bison & Rice1 serving467 cal
Meal Totals
467cal37gprotein55gcarbs11gfat
Dinner Option #2 (Mega Fit)
Megafit - Beef Burrito Bowl1 serving512 cal
Meal Totals
512cal40gprotein52gcarbs16gfat
Stoic Physique

Shopping List

Everything for the week · Juan Gonzalez
Food ItemAmount
93/7 Lean Ground Beef (Cooked)10 oz
Beef Bacon17 slice
Core Power 26G Protein7 bottle
Egg (Large)17 egg
Egg White500 g
Flank Steak - (Cooked)30 oz
Fulfil Bar5 serving
Granola135 grams
Grilled Chicken (Oz)25 oz
Grilled Vegetables1045 grams
Oikos - Triple 0 - Any Flavor1460 grams
Pasta (Cooked)(gm)140 grams
Potatoes (gm)(Cooked)145 grams
Rice Cakes (Your Choice Flavor)5 Rice cake
Salmon (Cooked)12 oz
Sweet Potato (cooked)(Gm)420 g
White Rice (Cooked)400 grams
Stoic Physique

Options Shopping List

Extra meal options · Juan Gonzalez
Food ItemAmount
Almond Milk, Unsweetened (FLOZ)8 fl oz
Chia Seeds (Gm)8 grams
Chili Powder0.5 tsp
Filet Mignon (Cooked)6 oz
Grilled Chicken (Oz)5 oz
Honey6 g
Megafit - Bbq Chicken & Fries1 serving
Megafit - Beef Burrito Bowl1 serving
Megafit - Chicken & Sweet Potatoes1 serving
Megafit - Spicy Bison & Rice1 serving
Megafit - Steak Stir Fry1 serving
Oatmeal Prepared With Quick Oats30 grams
Olive Oil6 g
Paprika (Ground)0.5 tsp
Pepper, Black, Ground2 dash
Potatoes (Uncooked)200 g
Restaurant - Grilled Vegetables1 serving
Salt0.5 tsp
Sweet Potato (Single)1 medium (~130 g, baked)
Whey Protein Powder1 scoop
Stoic Physique

Recipe Details

How to make them · Juan Gonzalez
Overnight Oats

1. In a jar or container, add the oats, chia seeds, and protein powder.

2. Pour in the unsweetened vanilla almond milk. Stir well until all dry ingredients are fully mixed and no clumps remain.

3. Add blueberries on top, then stir lightly to combine.

4. Cover the container with a lid and place in the refrigerator overnight (or at least 4–6 hours) to allow the oats and chia seeds to absorb the liquid.

5. In the morning, stir again before eating. Add extra almond milk if you prefer a thinner consistency.

Grilled Chicken & - Air Fryer Potato Wedges

Directions

NOTE: Potatoes weighed out UNCOOKED

1) Preheat an air fryer to 400 degrees F (200 degrees C).

2) Cut each potato in half lengthwise. Cut each half in half lengthwise, and then cut each quarter in half lengthwise. You will have 16 wedges. Gather the seasonings.

3) Place potato wedges in a large bowl. Add olive oil, paprika, parsley, chili, salt, and pepper; mix until well combined.

4) Place 1/2 of the potato wedges in the basket of the air fryer and cook for 10 minutes.

5) Flip wedges with tongs and cook for an additional 5 minutes. Remove to a plate.

6) Repeat to cook the remaining wedges.

Enjoy!

Seasonings: Paprika (Ground) (0.5 tsp), Chili Powder (0.5 tsp), Salt (0.5 tsp), Pepper, Black, Ground (2 dash).