Stoic Physique

Daily Targets

Weekly Overview · Brian Jones
Monday
1926cal192gprotein195gcarbs42gfat30gfibre
Tuesday
1926cal192gprotein195gcarbs42gfat30gfibre
Wednesday
1876cal172gprotein198gcarbs44gfat33gfibre
Thursday
1926cal192gprotein195gcarbs42gfat30gfibre
Friday
1926cal192gprotein195gcarbs42gfat30gfibre
Saturday
1880cal182gprotein162gcarbs56gfat19gfibre
Sunday
1880cal182gprotein162gcarbs56gfat19gfibre
Stoic Physique

Monday Meal Plan

Brian Jones
Daily Totals
1926cal192gprotein195gcarbs42gfat30gfibre
Pre Workout
Fairlife - 30G1 bottle163 cal
Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
312cal32gprotein37gcarbs4gfat3gfibre
Breakfast7:00 AM
Oikos - Triple 0 - Any Flavor250 grams147 cal
Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
257cal26gprotein36gcarbs1gfat5gfibre
Lunch12:00 PM
Chipotle - 2x chicken/light rice/light cheese/lettuce1 bowl544 cal
Meal Totals
544cal69gprotein22gcarbs20gfat8gfibre
Snack4:00 PM
Fairlife - 2% Chocolate Milk8 fl oz132 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
244cal14gprotein38gcarbs4gfat3gfibre
Dinner7:00 PMGround Beef Fiesta Bowl
Taco Seasoning Mix (40% Less Sodium)10 grams27 cal
Black Beans (Boiled)30 grams39 cal
Corn (canned)30 grams24 cal
Salsa55 grams18 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)6 oz276 cal
White Rice (Cooked)100 grams126 cal
Meal Totals
569cal51gprotein62gcarbs13gfat11gfibre
Stoic Physique

Tuesday Meal Plan

Brian Jones
Daily Totals
1926cal192gprotein195gcarbs42gfat30gfibre
Pre Workout
Fairlife - 30G1 bottle163 cal
Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
312cal32gprotein37gcarbs4gfat3gfibre
Breakfast7:00 AM
Oikos - Triple 0 - Any Flavor250 grams147 cal
Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
257cal26gprotein36gcarbs1gfat5gfibre
Lunch12:00 PM
Chipotle - 2x chicken/light rice/light cheese/lettuce1 bowl544 cal
Meal Totals
544cal69gprotein22gcarbs20gfat8gfibre
Snack4:00 PM
Fairlife - 2% Chocolate Milk8 fl oz132 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
244cal14gprotein38gcarbs4gfat3gfibre
Dinner7:00 PMGround Beef Fiesta Bowl
Taco Seasoning Mix (40% Less Sodium)10 grams27 cal
Black Beans (Boiled)30 grams39 cal
Corn (canned)30 grams24 cal
Salsa55 grams18 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)6 oz276 cal
White Rice (Cooked)100 grams126 cal
Meal Totals
569cal51gprotein62gcarbs13gfat11gfibre
Stoic Physique

Wednesday Meal Plan

Brian Jones
Daily Totals
1876cal172gprotein198gcarbs44gfat33gfibre
Breakfast7:00 AM
Oikos - Triple 0 - Any Flavor300 grams176 cal
Fresh/Frozen Mixed Berries260 grams116 cal
Granola30 grams142 cal
Meal Totals
431cal34gprotein58gcarbs7gfat5gfibre
Lunch12:00 PM
Chipotle - 2x chicken/light rice/light cheese/lettuce1 bowl544 cal
Meal Totals
544cal69gprotein22gcarbs20gfat8gfibre
Snack4:00 PM
Fairlife - 2% Chocolate Milk8 fl oz132 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
244cal14gprotein38gcarbs4gfat3gfibre
Dinner7:00 PMGround Beef Fiesta Bowl
Taco Seasoning Mix (40% Less Sodium)10 grams27 cal
Black Beans (Boiled)60 grams79 cal
Corn (canned)45 grams35 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)6 oz276 cal
White Rice (Cooked)120 grams151 cal
Meal Totals
657cal55gprotein80gcarbs13gfat17gfibre
Stoic Physique

Thursday Meal Plan

Brian Jones
Daily Totals
1926cal192gprotein195gcarbs42gfat30gfibre
Pre Workout
Fairlife - 30G1 bottle163 cal
Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
312cal32gprotein37gcarbs4gfat3gfibre
Breakfast7:00 AM
Oikos - Triple 0 - Any Flavor250 grams147 cal
Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
257cal26gprotein36gcarbs1gfat5gfibre
Lunch12:00 PM
Chipotle - 2x chicken/light rice/light cheese/lettuce1 bowl544 cal
Meal Totals
544cal69gprotein22gcarbs20gfat8gfibre
Snack4:00 PM
Fairlife - 2% Chocolate Milk8 fl oz132 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
244cal14gprotein38gcarbs4gfat3gfibre
Dinner7:00 PMGround Beef Fiesta Bowl
Taco Seasoning Mix (40% Less Sodium)10 grams27 cal
Black Beans (Boiled)30 grams39 cal
Corn (canned)30 grams24 cal
Salsa55 grams18 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)6 oz276 cal
White Rice (Cooked)100 grams126 cal
Meal Totals
569cal51gprotein62gcarbs13gfat11gfibre
Stoic Physique

Friday Meal Plan

Brian Jones
Daily Totals
1926cal192gprotein195gcarbs42gfat30gfibre
Pre Workout
Fairlife - 30G1 bottle163 cal
Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
312cal32gprotein37gcarbs4gfat3gfibre
Breakfast7:00 AM
Oikos - Triple 0 - Any Flavor250 grams147 cal
Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
257cal26gprotein36gcarbs1gfat5gfibre
Lunch12:00 PM
Chipotle - 2x chicken/light rice/light cheese/lettuce1 bowl544 cal
Meal Totals
544cal69gprotein22gcarbs20gfat8gfibre
Snack4:00 PM
Fairlife - 2% Chocolate Milk8 fl oz132 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
244cal14gprotein38gcarbs4gfat3gfibre
Dinner7:00 PMGround Beef Fiesta Bowl
Taco Seasoning Mix (40% Less Sodium)10 grams27 cal
Black Beans (Boiled)30 grams39 cal
Corn (canned)30 grams24 cal
Salsa55 grams18 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)6 oz276 cal
White Rice (Cooked)100 grams126 cal
Meal Totals
569cal51gprotein62gcarbs13gfat11gfibre
Stoic Physique

Saturday Meal Plan

Brian Jones
Daily Totals
1880cal182gprotein162gcarbs56gfat19gfibre
Breakfast7:00 AM
Egg (Large)2 egg150 cal
Egg White80 g38 cal
Beef Bacon1 slice39 cal
Sourdough Bread - Izzio2 slice128 cal
Meal Totals
353cal29gprotein30gcarbs13gfat
Lunch12:00 PM
Chipotle - 2x chicken/light rice/light cheese/lettuce1 bowl544 cal
Meal Totals
544cal69gprotein22gcarbs20gfat8gfibre
Snack4:00 PM
Fairlife - 2% Chocolate Milk8 fl oz132 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
244cal14gprotein38gcarbs4gfat3gfibre
Dinner7:00 PM
93/7 Lean Ground Beef (Cooked)8 oz368 cal
Pasta (Cooked)(gm)200 grams314 cal
Tomato Pasta Sauce (Red)120 grams55 cal
Meal Totals
739cal70gprotein72gcarbs19gfat8gfibre
Stoic Physique

Sunday Meal Plan

Brian Jones
Daily Totals
1880cal182gprotein162gcarbs56gfat19gfibre
Breakfast7:00 AM
Egg (Large)2 egg150 cal
Egg White80 g38 cal
Beef Bacon1 slice39 cal
Sourdough Bread - Izzio2 slice128 cal
Meal Totals
353cal29gprotein30gcarbs13gfat
Lunch12:00 PM
Chipotle - 2x chicken/light rice/light cheese/lettuce1 bowl544 cal
Meal Totals
544cal69gprotein22gcarbs20gfat8gfibre
Snack4:00 PM
Fairlife - 2% Chocolate Milk8 fl oz132 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
244cal14gprotein38gcarbs4gfat3gfibre
Dinner7:00 PM
93/7 Lean Ground Beef (Cooked)8 oz368 cal
Pasta (Cooked)(gm)200 grams314 cal
Tomato Pasta Sauce (Red)120 grams55 cal
Meal Totals
739cal70gprotein72gcarbs19gfat8gfibre
Stoic Physique

Additional Options

Brian Jones
Breakfast Option #1
Fairlife - 30G1 bottle163 cal
Banana, Single1 medium (~118 g)116 cal
Meal Totals
275cal31gprotein31gcarbs3gfat3gfibre
Breakfast Option #2
Fairlife - 30G2 bottle326 cal
Meal Totals
326cal60gprotein8gcarbs6gfat
Lunch Option #1
Subway - 6 Inch Grilled Chicken Sub1 serving512 cal
Meal Totals
512cal31gprotein43gcarbs24gfat
Lunch Option #2
Subway - 6 Inch Roast Beef Sub1 serving507 cal
Meal Totals
507cal31gprotein44gcarbs23gfat
Dinner Option #1Chipotle Chicken
Chicken Breast - Raw - Skinless8 oz258 cal
Olive Oil10 g90 cal
White Wine Vinegar1 Tbsp0 cal
Dry Spices (Your Choice)1 serving0 cal
White Rice (Cooked)200 grams252 cal
Meal Totals
596cal55gprotein58gcarbs16gfat4gfibre
Dinner Option #2Beef Stir Fry
Onion0.75 medium (~110 g)35 cal
Bell Pepper, Green1.5 medium (~119 g)42 cal
Spinach (Gm)50 g15 cal
Tomato1.5 medium (~123 g)40 cal
93/7 Lean Ground Beef (Cooked)6 oz276 cal
White Rice (Cooked)120 grams151 cal
Meal Totals
557cal50gprotein60gcarbs13gfat10gfibre
Dinner Option #3Southwest Chipotle Beef Bowl
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Basmati Rice In Vegetable Stock (Cooked)100 grams141 cal
Assorted Beans - In Vegetable Stock55 grams47 cal
Mixed Vegetables (No Brocolli/Asparagus)150 grams60 cal
Stubb's Barbecue Sauce30 grams26 cal
Frank's RedHot Hot Sauce3 Tsp0 cal
Chili Powder0.5 tsp4 cal
Paprika (Ground)0.5 tsp4 cal
Cumin Ground (Tsp)0.25 tsp2 cal
Garlic Powder0.25 tsp3 cal
Lime Juice (Tbsp)1 Tbsp4 cal
Cilantro Leaves1 cup4 cal
Meal Totals
570cal51gprotein60gcarbs14gfat7gfibre
Dinner Option #4Chicken Fiesta Bowl
Taco Seasoning Mix (40% Less Sodium)10 grams27 cal
Black Beans (Boiled)30 grams39 cal
White Rice (Cooked)80 grams101 cal
Sweet Corn, Frozen15 g15 cal
Romaine/Cos Lettuce100 g21 cal
Salsa50 grams16 cal
Onion0.25 medium (~110 g)12 cal
Tomato0.25 medium (~123 g)7 cal
Chicken Thigh (Cooked)(Skinless)6 oz332 cal
Meal Totals
573cal54gprotein51gcarbs17gfat9gfibre
Stoic Physique

Shopping List

Everything for the week · Brian Jones
Food ItemAmount
93/7 Lean Ground Beef (Cooked)46 oz
Banana, Single7 medium (~118 g)
Beef Bacon2 slice
Black Beans (Boiled)180 grams
Chipotle - 2x chicken/light rice/light cheese/lettuce7 bowl
Corn (canned)165 grams
Egg (Large)4 egg
Egg White160 g
Fairlife - 2% Chocolate Milk56 fl oz
Fairlife - 30G4 bottle
Fresh/Frozen Mixed Berries1260 grams
Granola30 grams
Oikos - Triple 0 - Any Flavor1300 grams
Onion2.5 medium (~110 g)
Pasta (Cooked)(gm)400 grams
Rice Cakes (Your Choice Flavor)12 Rice cake
Romaine/Cos Lettuce500 g
Salsa320 grams
Sourdough Bread - Izzio4 slice
Taco Seasoning Mix (40% Less Sodium)50 grams
Tomato2.5 medium (~123 g)
Tomato Pasta Sauce (Red)240 grams
White Rice (Cooked)520 grams
Stoic Physique

Options Shopping List

Extra meal options · Brian Jones
Food ItemAmount
93/7 Lean Ground Beef (Cooked)12 oz
Assorted Beans - In Vegetable Stock55 grams
Banana, Single1 medium (~118 g)
Basmati Rice In Vegetable Stock (Cooked)100 grams
Bell Pepper, Green1.5 medium (~119 g)
Black Beans (Boiled)30 grams
Chicken Breast - Raw - Skinless8 oz
Chicken Thigh (Cooked)(Skinless)6 oz
Chili Powder0.5 tsp
Cilantro Leaves1 cup
Cumin Ground (Tsp)0.3 tsp
Dry Spices (Your Choice)1 serving
Fairlife - 30G3 bottle
Frank's RedHot Hot Sauce3 Tsp
Garlic Powder0.3 tsp
Lime Juice (Tbsp)1 Tbsp
Mixed Vegetables (No Brocolli/Asparagus)150 grams
Olive Oil10 g
Onion1 medium (~110 g)
Paprika (Ground)0.5 tsp
Romaine/Cos Lettuce100 g
Salsa50 grams
Spinach (Gm)50 g
Stubb's Barbecue Sauce30 grams
Subway - 6 Inch Grilled Chicken Sub1 serving
Subway - 6 Inch Roast Beef Sub1 serving
Sweet Corn, Frozen15 g
Taco Seasoning Mix (40% Less Sodium)10 grams
Tomato1.8 medium (~123 g)
White Rice (Cooked)400 grams
White Wine Vinegar1 Tbsp
Stoic Physique

Recipe Details

How to make them · Brian Jones
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.

Chipotle Chicken

Stovetop: Marinate: Whisk the olive oil with the vinegar and all the spices in a small bowl. Place the chicken in a plastic storage bag with the marinade. Press out as much air as possible and seal the bag. Then, move the chicken around to mix it with the marinade. Refrigerate for at least 1 hour and up to 8 hours.

Cook: Heat olive oil in a large nonstick skillet and add the chicken. Cook for 4 minutes, undisturbed. Then, flip the chicken and cook until well browned on both sides and the internal temperatures reaches 165 degrees F.

Rest: Transfer the chicken to a cutting board to rest for about 5 minutes.

Slice: Use a sharp knife to slice the chicken into bite-size cubes (just like Chipotle!).

Chicken Fiesta Bowl

1. Cook chicken (grill/bake/airfry/skillet) with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)

2. In a large saucepan, mix beans, corn, salsa, premade rice 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 chicken breast and dress with the bean and corn mixture.

Southwest Chipotle Beef Bowl

Step 1: Heat a nonstick pan over medium heat with cooking oil spray or minimal addition of olive oil.

Step 2: Add cooked ground beef, beans, chipotle chili powder, smoked paprika, cumin, garlic powder, salt, and

pepper; stir 2–3 min to coat evenly.

Step 3: Stir in BBQ sauce and hot sauce; cook another 1–2 min until heated through and slightly caramelized.

Step 4: Add cooked rice and mixed vegetables; toss together until evenly mixed and hot.

Step 5: Remove from heat, squeeze lime juice over the top, and garnish with cilantro.

Seasonings: Frank's RedHot Hot Sauce (3 Tsp), Chili Powder (0.5 tsp), Paprika (Ground) (0.5 tsp), Cumin Ground (Tsp) (0.25 tsp), Garlic Powder (0.25 tsp), Lime Juice (Tbsp) (1 Tbsp).

Beef Stir Fry

DIRECTIONS

NOTE: Ground beef should be weighed COOKED

- Dice the onion, green pepper, and tomatoes into small pieces.

- Heat a pan over medium heat and add the onion and green pepper. Sauté until softened and fragrant.

- Add the cooked ground beef to the pan and stir well to combine.

- Mix in the diced tomatoes and cook for a few more minutes until everything is heated through.

- Add the spinach last and stir until just wilted.

- Remove from heat and serve immediately.