Stoic Physique

Daily Targets

Weekly Overview · Matt Pauling

Monday

1749cal150gprotein132gcarbs69gfat25gfibre

Tuesday

1749cal150gprotein132gcarbs69gfat25gfibre

Wednesday

1749cal150gprotein132gcarbs69gfat25gfibre

Thursday

1749cal150gprotein132gcarbs69gfat25gfibre

Friday

1739cal151gprotein133gcarbs67gfat25gfibre

Saturday

2364cal182gprotein211gcarbs88gfat39gfibre

Sunday

2132cal178gprotein157gcarbs88gfat30gfibre

Stoic Physique

Monday Meal Plan

Matt Pauling

Daily Totals

1749cal150gprotein132gcarbs69gfat25gfibre

Pre Workout

Apple (Whole)

1 medium (~182 g)

105 cal

Meal Totals

104cal1gprotein25gcarbs0gfat4gfibre

Breakfast7:30 AM

Pistachio Milk	8 fl oz	76 cal
Fresh/Frozen Mixed Berries	120 grams	53 cal
Prime Protein - Equip	1.5 scoop	152 cal
Oats	20 g (dry)	76 cal
MCT Oil	10 ml	84 cal

Meal Totals

440cal37gprotein37gcarbs16gfat4gfibre

Lunch12:30 PM

Grilled Chicken (Oz)	6 oz	246 cal
White Rice (Cooked)	80 grams	101 cal
Mixed Vegetables (Your Choice)	60 grams	24 cal
Avocado (Single)	0.5 medium (~150 g edible)	132 cal

Meal Totals

497cal52gprotein34gcarbs17gfat9gfibre

Dinner7:00 PM

Ribeye Beef Steak (Oz)	8 oz	563 cal
Sweet Potato (cooked)(Gm)	120 g	105 cal
Mixed Vegetables (Your Choice)	100 grams	40 cal

Meal Totals

708cal60gprotein36gcarbs36gfat8gfibre

Stoic Physique

Tuesday Meal Plan

Matt Pauling

Daily Totals

1749cal150gprotein132gcarbs69gfat25gfibre

Pre Workout

Apple (Whole)

1 medium (~182 g)

105 cal

Meal Totals

104cal1gprotein25gcarbs0gfat4gfibre

Breakfast7:30 AM

Pistachio Milk	8 fl oz	76 cal
Fresh/Frozen Mixed Berries	120 grams	53 cal
Prime Protein - Equip	1.5 scoop	152 cal
Oats	20 g (dry)	76 cal
MCT Oil	10 ml	84 cal

Meal Totals

440cal37gprotein37gcarbs16gfat4gfibre

Lunch12:30 PM

Grilled Chicken (Oz)	6 oz	246 cal
White Rice (Cooked)	80 grams	101 cal
Mixed Vegetables (Your Choice)	60 grams	24 cal
Avocado (Single)	0.5 medium (~150 g edible)	132 cal

Meal Totals

497cal52gprotein34gcarbs17gfat9gfibre

Dinner7:00 PM

Ribeye Beef Steak (Oz)	8 oz	563 cal
Sweet Potato (cooked)(Gm)	120 g	105 cal
Mixed Vegetables (Your Choice)	100 grams	40 cal

Meal Totals

708cal60gprotein36gcarbs36gfat8gfibre

Stoic Physique

Wednesday Meal Plan

Matt Pauling

Daily Totals

1749cal150gprotein132gcarbs69gfat25gfibre

Pre Workout

Apple (Whole)

1 medium (~182 g)

105 cal

Meal Totals

104cal1gprotein25gcarbs0gfat4gfibre

Breakfast7:30 AM

Pistachio Milk	8 fl oz	76 cal
Fresh/Frozen Mixed Berries	120 grams	53 cal
Prime Protein - Equip	1.5 scoop	152 cal
Oats	20 g (dry)	76 cal
MCT Oil	10 ml	84 cal

Meal Totals

440cal37gprotein37gcarbs16gfat4gfibre

Lunch12:30 PM

Grilled Chicken (Oz)	6 oz	246 cal
White Rice (Cooked)	80 grams	101 cal
Mixed Vegetables (Your Choice)	60 grams	24 cal
Avocado (Single)	0.5 medium (~150 g edible)	132 cal

Meal Totals

497cal52gprotein34gcarbs17gfat9gfibre

Dinner7:00 PM

Ribeye Beef Steak (Oz)	8 oz	563 cal
Sweet Potato (cooked)(Gm)	120 g	105 cal
Mixed Vegetables (Your Choice)	100 grams	40 cal

Meal Totals

708cal60gprotein36gcarbs36gfat8gfibre

Stoic Physique

Thursday Meal Plan

Matt Pauling

Daily Totals

1749cal150gprotein132gcarbs69gfat25gfibre

Pre Workout

Apple (Whole)

1 medium (~182 g)

105 cal

Meal Totals

104cal1gprotein25gcarbs0gfat4gfibre

Breakfast7:30 AM

Pistachio Milk	8 fl oz	76 cal
Fresh/Frozen Mixed Berries	120 grams	53 cal
Prime Protein - Equip	1.5 scoop	152 cal
Oats	20 g (dry)	76 cal
MCT Oil	10 ml	84 cal

Meal Totals

440cal37gprotein37gcarbs16gfat4gfibre

Lunch12:30 PM

Grilled Chicken (Oz)	6 oz	246 cal
White Rice (Cooked)	80 grams	101 cal
Mixed Vegetables (Your Choice)	60 grams	24 cal
Avocado (Single)	0.5 medium (~150 g edible)	132 cal

Meal Totals

497cal52gprotein34gcarbs17gfat9gfibre

Dinner7:00 PM

Ribeye Beef Steak (Oz)	8 oz	563 cal
Sweet Potato (cooked)(Gm)	120 g	105 cal
Mixed Vegetables (Your Choice)	100 grams	40 cal

Meal Totals

708cal60gprotein36gcarbs36gfat8gfibre

Stoic Physique

Friday Meal Plan

Matt Pauling

Daily Totals

1739cal151gprotein133gcarbs67gfat25gfibre

Pre Workout

Apple (Whole)

1 medium (~182 g)

105 cal

Meal Totals

104cal1gprotein25gcarbs0gfat4gfibre

Breakfast7:30 AM

Pistachio Milk	8 fl oz	76 cal
Fresh/Frozen Mixed Berries	120 grams	53 cal
Prime Protein - Equip	1.5 scoop	152 cal
Oats	20 g (dry)	76 cal
MCT Oil	10 ml	84 cal

Meal Totals

440cal37gprotein37gcarbs16gfat4gfibre

Lunch12:30 PM

93/7 Lean Ground Beef (Cooked)	6 oz	276 cal
Sweet Potato (cooked)(Gm)	80 g	70 cal
Mixed Vegetables (Your Choice)	70 grams	28 cal
Avocado (Single)	0.5 medium (~150 g edible)	132 cal

Meal Totals

503cal46gprotein28gcarbs23gfat10gfibre

Dinner7:00 PM

Chicken Thigh (Cooked)(Skinless)	8 oz	443 cal
White Rice (Cooked)	120 grams	151 cal
Mixed Vegetables (Your Choice)	100 grams	40 cal
Olive Oil	6 g	54 cal

Meal Totals

692cal67gprotein43gcarbs28gfat7gfibre

Stoic Physique

Saturday Meal Plan

Matt Pauling

Daily Totals

2364cal182gprotein211gcarbs88gfat39gfibre

Pre Workout

Apple (Whole)

1 medium (~182 g)

105 cal

Meal Totals

104cal1gprotein25gcarbs0gfat4gfibre

Breakfast7:30 AM

Pistachio Milk	8 fl oz	76 cal
Fresh/Frozen Mixed Berries	200 grams	89 cal
Prime Protein - Equip	1 scoop	101 cal
Oats	20 g (dry)	76 cal
MCT Oil	10 ml	84 cal

Meal Totals

428cal27gprotein44gcarbs16gfat6gfibre

Lunch12:30 PM

93/7 Lean Ground Beef (Cooked)	5 oz	230 cal
Sweet Potato (cooked)(Gm)	150 g	131 cal
Mixed Vegetables (Your Choice)	70 grams	28 cal
Avocado (Single)	0.5 medium (~150 g edible)	132 cal

Meal Totals

517cal40gprotein42gcarbs21gfat12gfibre

Snack3:00 PM

Chomps Beef Stick

2 beef stick

206 cal

Meal Totals

206cal20gprotein0gcarbs14gfat

Dinner7:00 PM

Chicken Thigh (Cooked)(Skinless)	8 oz	443 cal
White Rice (Cooked)	200 grams	252 cal
Mixed Vegetables (Your Choice)	100 grams	40 cal
Olive Oil	6 g	54 cal

Meal Totals

792cal69gprotein66gcarbs28gfat8gfibre

Snack8:00 PMNinja Creami (Non Dairy)

Almond Milk, Unsweetened (FLOZ)	8 fl oz	35 cal
Silk Almond Milk Yogurt - Vanilla	70 grams	93 cal
Dates (Single)	2 date	45 cal
Cinnamon	1 grams	3 cal
Prime Protein - Equip	1 scoop	101 cal
Maple Syrup	15 g	40 cal

Meal Totals

317cal25gprotein34gcarbs9gfat9gfibre

Stoic Physique

Sunday Meal Plan

Matt Pauling

Daily Totals

2132cal178gprotein157gcarbs88gfat30gfibre

Pre Workout

Apple (Whole)

1 medium (~182 g)

105 cal

Meal Totals

104cal1gprotein25gcarbs0gfat4gfibre

Breakfast7:30 AM

Pistachio Milk	8 fl oz	76 cal
Fresh/Frozen Mixed Berries	120 grams	53 cal
Prime Protein - Equip	1 scoop	101 cal
Oats	20 g (dry)	76 cal
MCT Oil	10 ml	84 cal

Meal Totals

392cal26gprotein36gcarbs16gfat4gfibre

Lunch12:30 PM

93/7 Lean Ground Beef (Cooked)	5 oz	230 cal
Sweet Potato (cooked)(Gm)	80 g	70 cal
Mixed Vegetables (Your Choice)	70 grams	28 cal
Avocado (Single)	0.5 medium (~150 g edible)	132 cal

Meal Totals

457cal39gprotein28gcarbs21gfat10gfibre

Snack3:00 PM

Chomps Beef Stick

2 beef stick

206 cal

Meal Totals

206cal20gprotein0gcarbs14gfat

Dinner7:00 PM

Chicken Thigh (Cooked)(Skinless)	8 oz	443 cal
White Rice (Cooked)	120 grams	151 cal
Mixed Vegetables (Your Choice)	100 grams	40 cal
Olive Oil	6 g	54 cal

Meal Totals

692cal67gprotein43gcarbs28gfat7gfibre

Snack8:00 PMNinja Creami (Non Dairy)

Almond Milk, Unsweetened (FLOZ)	8 fl oz	35 cal
Silk Almond Milk Yogurt - Vanilla	70 grams	93 cal
Dates (Single)	1 date	22 cal
Cinnamon	1 grams	3 cal
Prime Protein - Equip	1 scoop	101 cal
Maple Syrup	10 g	27 cal

Meal Totals

281cal25gprotein25gcarbs9gfat5gfibre

Stoic Physique

Additional Options

Matt Pauling

Breakfast Option #1

Egg (Large)	2 egg	150 cal
Egg White	100 g	48 cal
Oats	30 g (dry)	115 cal
Fresh/Frozen Mixed Berries	80 grams	36 cal
Honey	5 g	16 cal

Meal Totals

365cal28gprotein34gcarbs13gfat5gfibre

Lunch Option #1

Chicken Thigh (Cooked)(Skinless)	5 oz	277 cal
Sweet Potato (cooked)(Gm)	120 g	105 cal
Mixed Vegetables (Your Choice)	100 grams	40 cal
Avocado (Single)	0.25 medium (~150 g edible)	66 cal

Meal Totals

487cal44gprotein35gcarbs19gfat10gfibre

Dinner Option #1

93/7 Lean Ground Beef (Cooked)	7 oz	322 cal
Jovial - Brown Rice Pasta (gluten free) uncooked	2.5 oz	268 cal
Mixed Vegetables (Your Choice)	100 grams	40 cal
Olive Oil	12 g	108 cal

Meal Totals

741cal57gprotein63gcarbs29gfat7gfibre

Dinner Option #2

Chicken Thigh (Cooked)(Skinless)	6 oz	332 cal
Jovial - Brown Rice Pasta (gluten free) uncooked	2.5 oz	268 cal
Mixed Vegetables (Your Choice)	80 grams	32 cal
Olive Oil	12 g	108 cal

Meal Totals

743cal55gprotein61gcarbs31gfat6gfibre

Dinner Option #3 (Heat N' Eat)

Tyson Blackened Chicken Breast Strips	8 oz	296 cal
Minute Rice	2 cups	398 cal
Mixed Vegetables (Your Choice)	100 grams	40 cal

Meal Totals

734cal63gprotein89gcarbs14gfat4gfibre

Lunch Option #2 (Heat N' Eat)

Tyson Blackened Chicken Breast Strips	8 oz	296 cal
Minute Rice	1 cups	199 cal

Meal Totals

495cal57gprotein42gcarbs11gfat

Snack Option #13:00 PM

Prime Protein - Equip	1 scoop	101 cal
Pistachio Milk	8 fl oz	76 cal
Dates (Single)	2 date	45 cal

Meal Totals

225cal23gprotein22gcarbs5gfat8gfibre

Snack Option #23:00 PM

Jacobs Bar

1 bar

223 cal

Meal Totals

223cal20gprotein20gcarbs7gfat

Stoic Physique

Shopping List

Everything for the week · Matt Pauling

Food ItemAmount

93/7 Lean Ground Beef (Cooked)16 oz

Almond Milk, Unsweetened (FLOZ)16 fl oz

Apple (Whole)7 medium (~182 g)

Avocado (Single)3.5 medium (~150 g edible)

Chicken Thigh (Cooked)(Skinless)24 oz

Chomps Beef Stick4 beef stick

Cinnamon2 grams

Dates (Single)3 date

Fresh/Frozen Mixed Berries920 grams

Grilled Chicken (Oz)24 oz

Maple Syrup25 g

MCT Oil70 ml

Mixed Vegetables (Your Choice)1150 grams

Oats140 g (dry)

Olive Oil18 g

Pistachio Milk56 fl oz

Prime Protein - Equip11.5 scoop

Ribeye Beef Steak (Oz)32 oz

Silk Almond Milk Yogurt - Vanilla140 grams

Sweet Potato (cooked)(Gm)790 g

White Rice (Cooked)760 grams

Stoic Physique

Options Shopping List

Extra meal options · Matt Pauling

Food ItemAmount

93/7 Lean Ground Beef (Cooked)7 oz

Avocado (Single)0.3 medium (~150 g edible)

Chicken Thigh (Cooked)(Skinless)11 oz

Dates (Single)2 date

Egg (Large)2 egg

Egg White100 g

Fresh/Frozen Mixed Berries80 grams

Honey5 g

Jacobs Bar1 bar

Jovial - Brown Rice Pasta (gluten free) uncooked5 oz

Minute Rice3 cups

Mixed Vegetables (Your Choice)380 grams

Oats30 g (dry)

Olive Oil24 g

Pistachio Milk8 fl oz

Prime Protein - Equip1 scoop

Sweet Potato (cooked)(Gm)120 g

Tyson Blackened Chicken Breast Strips16 oz

Stoic Physique

Recipe Details

How to make them · Matt Pauling

Ninja Creami (Non Dairy)

Instructions: Blend everything until completely smooth with no chunks, pour into Ninja Creami container and freeze flat for 12–24 hours, spin on Lite Ice Cream mode, then re-spin 1–2 times, if crumbly add 1–2 tbsp almond milk and re-spin again until creamy.

Flavor Variations: Chocolate version = add 1 tbsp cocoa powder and optional sweetener, Peanut butter version = add 10g, Berry version = add 100g frozen berries blended in, Cinnamon roll version = add extra cinnamon and a drop of maple extract.

Notes: Blend dates fully to avoid gritty texture, do not skip re-spin, use small amount of liquid when fixing texture, avoid adding too much liquid or it will turn soupy.