Stoic Physique

Daily Targets

Weekly Overview · Blake Carr
Monday
2043cal200gprotein169gcarbs63gfat6gfibre
Tuesday
1872cal190gprotein116gcarbs72gfat4gfibre
Wednesday
2043cal200gprotein169gcarbs63gfat6gfibre
Thursday
1872cal190gprotein143gcarbs60gfat4gfibre
Friday
2043cal200gprotein169gcarbs63gfat6gfibre
Saturday
1885cal210gprotein97gcarbs73gfat9gfibre
Sunday
1885cal210gprotein97gcarbs73gfat9gfibre
Stoic Physique

Monday Meal Plan

Blake Carr
Daily Totals
2043cal200gprotein169gcarbs63gfat6gfibre
Breakfast6:00 AM
Breakfast Burrito - BC1 Burrito378 cal
Meal Totals
378cal33gprotein30gcarbs14gfat
Snack9:00 AM
Slate - Chocolate Ultra Protein Shake1 serving210 cal
Meal Totals
210cal42gprotein6gcarbs2gfat
Lunch12:00 PM
Megafit - Chicken Burrito Bowl1 serving454 cal
Meal Totals
454cal47gprotein44gcarbs10gfat
Pre Workout
Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Honey20 g66 cal
Meal Totals
164cal2gprotein39gcarbs0gfat2gfibre
Dinner6:00 PM
Salmon (Cooked)7 oz350 cal
Roasted Potatoes150 grams144 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil10 g90 cal
Meal Totals
628cal63gprotein40gcarbs24gfat4gfibre
Snack9:00 PM
Wilde - Protein Chips (Snack Bag - 38Gm)1 bag (38gm)209 cal
Meal Totals
209cal13gprotein10gcarbs13gfat
Stoic Physique

Tuesday Meal Plan

Blake Carr
Daily Totals
1872cal190gprotein116gcarbs72gfat4gfibre
Breakfast6:00 AM
Breakfast Burrito - BC1 Burrito378 cal
Meal Totals
378cal33gprotein30gcarbs14gfat
Snack9:00 AM
Slate - Chocolate Ultra Protein Shake1 serving210 cal
Meal Totals
210cal42gprotein6gcarbs2gfat
Lunch1:00 PM
Megafit - Steak Stir Fry1 serving429 cal
Meal Totals
429cal39gprotein30gcarbs17gfat
Dinner6:00 PM
Salmon (Cooked)7 oz350 cal
Roasted Potatoes150 grams144 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil12 g108 cal
Meal Totals
646cal63gprotein40gcarbs26gfat4gfibre
Snack9:00 PM
Wilde - Protein Chips (Snack Bag - 38Gm)1 bag (38gm)209 cal
Meal Totals
209cal13gprotein10gcarbs13gfat
Stoic Physique

Wednesday Meal Plan

Blake Carr
Daily Totals
2043cal200gprotein169gcarbs63gfat6gfibre
Breakfast6:00 AM
Breakfast Burrito - BC1 Burrito378 cal
Meal Totals
378cal33gprotein30gcarbs14gfat
Snack9:00 AM
Slate - Chocolate Ultra Protein Shake1 serving210 cal
Meal Totals
210cal42gprotein6gcarbs2gfat
Lunch12:00 PM
Megafit - Chicken Burrito Bowl1 serving454 cal
Meal Totals
454cal47gprotein44gcarbs10gfat
Pre Workout
Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Honey20 g66 cal
Meal Totals
164cal2gprotein39gcarbs0gfat2gfibre
Dinner6:00 PM
Salmon (Cooked)7 oz350 cal
Roasted Potatoes150 grams144 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil10 g90 cal
Meal Totals
628cal63gprotein40gcarbs24gfat4gfibre
Snack9:00 PM
Wilde - Protein Chips (Snack Bag - 38Gm)1 bag (38gm)209 cal
Meal Totals
209cal13gprotein10gcarbs13gfat
Stoic Physique

Thursday Meal Plan

Blake Carr
Daily Totals
1872cal190gprotein143gcarbs60gfat4gfibre
Breakfast6:00 AM
Breakfast Burrito - BC1 Burrito378 cal
Meal Totals
378cal33gprotein30gcarbs14gfat
Snack9:00 AM
Slate - Chocolate Ultra Protein Shake1 serving210 cal
Meal Totals
210cal42gprotein6gcarbs2gfat
Lunch1:00 PM
Megafit - Jay Cutler Signature1 serving429 cal
Meal Totals
429cal39gprotein57gcarbs5gfat
Dinner6:00 PM
Salmon (Cooked)7 oz350 cal
Roasted Potatoes150 grams144 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil12 g108 cal
Meal Totals
646cal63gprotein40gcarbs26gfat4gfibre
Snack9:00 PM
Wilde - Protein Chips (Snack Bag - 38Gm)1 bag (38gm)209 cal
Meal Totals
209cal13gprotein10gcarbs13gfat
Stoic Physique

Friday Meal Plan

Blake Carr
Daily Totals
2043cal200gprotein169gcarbs63gfat6gfibre
Breakfast6:00 AM
Breakfast Burrito - BC1 Burrito378 cal
Meal Totals
378cal33gprotein30gcarbs14gfat
Snack9:00 AM
Slate - Chocolate Ultra Protein Shake1 serving210 cal
Meal Totals
210cal42gprotein6gcarbs2gfat
Lunch12:00 PM
Megafit - Chicken Burrito Bowl1 serving454 cal
Meal Totals
454cal47gprotein44gcarbs10gfat
Pre Workout
Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Honey20 g66 cal
Meal Totals
164cal2gprotein39gcarbs0gfat2gfibre
Dinner6:00 PM
Salmon (Cooked)7 oz350 cal
Roasted Potatoes150 grams144 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil10 g90 cal
Meal Totals
628cal63gprotein40gcarbs24gfat4gfibre
Snack9:00 PM
Wilde - Protein Chips (Snack Bag - 38Gm)1 bag (38gm)209 cal
Meal Totals
209cal13gprotein10gcarbs13gfat
Stoic Physique

Saturday Meal Plan

Blake Carr
Daily Totals
1885cal210gprotein97gcarbs73gfat9gfibre
Breakfast6:00 AM
Breakfast Burrito - BC1 Burrito378 cal
Meal Totals
378cal33gprotein30gcarbs14gfat
Snack9:00 AM
Slate - Chocolate Ultra Protein Shake1 serving210 cal
Meal Totals
210cal42gprotein6gcarbs2gfat
Lunch1:00 PM
Megafit - Low-Carb Chicken Parm1 serving460 cal
Meal Totals
460cal57gprotein13gcarbs20gfat
Dinner6:00 PM
Filet Mignon (Cooked)7 oz390 cal
Sweet Potato (cooked)(Gm)150 g131 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil8 g72 cal
Meal Totals
628cal65gprotein38gcarbs24gfat9gfibre
Snack9:00 PM
Wilde - Protein Chips (Snack Bag - 38Gm)1 bag (38gm)209 cal
Meal Totals
209cal13gprotein10gcarbs13gfat
Stoic Physique

Sunday Meal Plan

Blake Carr
Daily Totals
1885cal210gprotein97gcarbs73gfat9gfibre
Breakfast6:00 AM
Breakfast Burrito - BC1 Burrito378 cal
Meal Totals
378cal33gprotein30gcarbs14gfat
Snack9:00 AM
Slate - Chocolate Ultra Protein Shake1 serving210 cal
Meal Totals
210cal42gprotein6gcarbs2gfat
Lunch1:00 PM
Megafit - Low-Carb Chicken Parm1 serving460 cal
Meal Totals
460cal57gprotein13gcarbs20gfat
Dinner6:00 PM
Filet Mignon (Cooked)7 oz390 cal
Sweet Potato (cooked)(Gm)150 g131 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Olive Oil8 g72 cal
Meal Totals
628cal65gprotein38gcarbs24gfat9gfibre
Snack9:00 PM
Wilde - Protein Chips (Snack Bag - 38Gm)1 bag (38gm)209 cal
Meal Totals
209cal13gprotein10gcarbs13gfat
Stoic Physique

Additional Options

Blake Carr
Pre Workout Option
Banana, Single1 medium (~118 g)116 cal
Honey15 g50 cal
Meal Totals
160cal1gprotein39gcarbs0gfat3gfibre
Breakfast Option #1
Whey Protein Powder2 scoop243 cal
Almond Milk, Unsweetened (FLOZ)10 fl oz43 cal
Fresh/Frozen Mixed Berries180 grams80 cal
Almond Butter (gm)10 grams65 cal
Meal Totals
433cal53gprotein26gcarbs13gfat6gfibre
Lunch Option #1 (Heat N' Eat)
Tyson Blackened Chicken Breast Strips6 oz222 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
453cal46gprotein47gcarbs9gfat3gfibre
Dinner Option #1Salmon Power Bowl
Olive Oil6 g54 cal
White Wine Vinegar2 Tbsp0 cal
Sesame Seeds4 g27 cal
Poppy Seed4 grams21 cal
Spinach (Gm)60 g17 cal
Chickpeas (Canned)(Drained)40 g57 cal
Salmon (Cooked)6 oz300 cal
Orzo (Cooked)80 grams154 cal
Meal Totals
632cal60gprotein44gcarbs24gfat4gfibre
Dinner Option #2Lemon Parmesan Chicken & Rice
Chicken Breast - Raw - Skinless8 oz258 cal
Lemon Juice (Tbsp)1 Tbsp4 cal
Olive Oil6 g54 cal
Salt (Dash)2 dash0 cal
Black Pepper (Dash)2 dash0 cal
Garlic Powder0.2 tsp2 cal
Basmati Rice, Dry60 g213 cal
Water (ml)96 ml0 cal
Parmigiano Reggiano16 grams64 cal
Meal Totals
597cal61gprotein50gcarbs17gfat1gfibre
Dinner Option #3Steak Hummus Bowl
Fillet Mignon - Cooked8 oz336 cal
White Rice (Cooked)120 grams151 cal
Sabra Classic Hummus30 grams82 cal
Baby Spinach30 grams10 cal
Olive Oil5 g45 cal
Lemon Juice (Tbsp)1 Tbsp4 cal
Salt & Pepper1 To Taste Serving0 cal
Meal Totals
627cal54gprotein42gcarbs27gfat7gfibre
Dinner Option #4Korean Beef Chili Noodles
93/7 Lean Ground Beef (Cooked)7 oz322 cal
Pasta (Cooked)(gm)100 grams157 cal
Bok Choy100 g17 cal
Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
Gochujang Sauce1 tsp20 cal
Garlic8 g12 cal
Olive Oil10 g90 cal
Meal Totals
625cal58gprotein42gcarbs25gfat3gfibre
Snack Option
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Stoic Physique

Shopping List

Everything for the week · Blake Carr
Food ItemAmount
Breakfast Burrito - BC7 Burrito
Filet Mignon (Cooked)14 oz
Honey60 g
Megafit - Chicken Burrito Bowl3 serving
Megafit - Jay Cutler Signature1 serving
Megafit - Low-Carb Chicken Parm2 serving
Megafit - Steak Stir Fry1 serving
Mixed Vegetables (Your Choice)700 grams
Olive Oil70 g
Rice Cakes (Your Choice Flavor)6 Rice cake
Roasted Potatoes750 grams
Salmon (Cooked)35 oz
Slate - Chocolate Ultra Protein Shake7 serving
Sweet Potato (cooked)(Gm)300 g
Wilde - Protein Chips (Snack Bag - 38Gm)7 bag (38gm)
Stoic Physique

Options Shopping List

Extra meal options · Blake Carr
Food ItemAmount
93/7 Lean Ground Beef (Cooked)7 oz
Almond Butter (gm)10 grams
Almond Milk, Unsweetened (FLOZ)10 fl oz
Baby Spinach30 grams
Banana, Single1 medium (~118 g)
Barebells Protein Bars1 bar
Basmati Rice, Dry60 g
Black Pepper (Dash)2 dash
Bok Choy100 g
Chicken Breast - Raw - Skinless8 oz
Chickpeas (Canned)(Drained)40 g
Fillet Mignon - Cooked8 oz
Fresh/Frozen Mixed Berries180 grams
Garlic8 g
Garlic Powder0.2 tsp
Gochujang Sauce1 tsp
Honey15 g
Lemon Juice (Tbsp)2 Tbsp
Minute Rice1 cups
Mixed Vegetables (Your Choice)80 grams
Olive Oil27 g
Orzo (Cooked)80 grams
Parmigiano Reggiano16 grams
Pasta (Cooked)(gm)100 grams
Poppy Seed4 grams
Sabra Classic Hummus30 grams
Salmon (Cooked)6 oz
Salt (Dash)2 dash
Salt & Pepper1 To Taste Serving
Sesame Seeds4 g
Soy Sauce, Low Sodium (tbsp)1 tbsp
Spinach (Gm)60 g
Tyson Blackened Chicken Breast Strips6 oz
Water (ml)96 ml
Whey Protein Powder2 scoop
White Rice (Cooked)120 grams
White Wine Vinegar2 Tbsp
Stoic Physique

Recipe Details

How to make them · Blake Carr
Steak Hummus Bowl

1) Prep the steak

Slice the cooked filet mignon into strips or cubes. Season lightly with salt and pepper.

2) Warm the rice

Heat the cooked rice in a skillet or microwave until hot.

3) Wilt the spinach

In a nonstick skillet, add 1 tsp olive oil.

Toss in spinach and cook for 1–2 minutes until just wilted.

Season with salt and a squeeze of lemon juice.

4) Assemble the bowl

Place the rice as the base.

Add wilted spinach on one side, steak slices on the other.

Spoon hummus in the center.

Garnish with paprika or parsley if desired.

Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt & Pepper (1 To Taste Serving).

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."

Korean Beef Chili Noodles

Brown beef

Add garlic + gochujang

Stir in soy sauce

Add greens to wilt

Mix in noodles

Lemon Parmesan Chicken & Rice

1) Mix together lemon juice, olive oil, salt, pepper and garlic powder to make your lemon pepper marinade. Add in your chicken breast (flatten/tenderize first) and let marinate for 30 minutes

2) Rinse rice in a mesh strainer under cold water for 2 minutes, then combine with 480g of water and 30g of butter and bring to a boil. Once boiling, reduce heat to low, cover, and let cook for 15 minutes. Remove from heat, keep covered, and let sit another 10 minutes to cook rice.

3) Cook chicken in a pan over medium high heat - flip every 1-2 mins until cooked through

4) Place all sauce ingredients in a blender and blend until completely smooth. Once chicken is done cooking, remove from pan, turn heat to lowest setting, and juice half a lemon to deglaze. Pour over your sauce (make sure the pan isn't too hot) and simmer for a few minutes until slightly thickened

5) Separate your rice in to 5 equal servings, top with sliced chicken and pour over your sauce

Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt (Dash) (2 dash), Black Pepper (Dash) (2 dash), Garlic Powder (0.2 tsp).