Stoic Physique

Daily Targets

Weekly Overview · Chris Peluso
Monday
2127cal193gprotein206gcarbs59gfat35gfibre
Tuesday
2127cal193gprotein206gcarbs59gfat35gfibre
Wednesday
2127cal193gprotein206gcarbs59gfat35gfibre
Thursday
2126cal193gprotein208gcarbs58gfat35gfibre
Friday
2127cal193gprotein206gcarbs59gfat35gfibre
Saturday
2127cal193gprotein206gcarbs59gfat35gfibre
Sunday
2127cal193gprotein206gcarbs59gfat35gfibre
Additional Options
2713cal239gprotein239gcarbs89gfat27gfibre
Stoic Physique

Monday Meal Plan

Chris Peluso
Daily Totals
2127cal193gprotein206gcarbs59gfat35gfibre
Pre-Workout3:45 AM
Banana, Single1 medium (~118 g)116 cal
Honey0 g0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Note- Consumed 15-30 minutes prior to training along with pre-workout supplement + creatine gummies. IF NOT TRAINING DO NOT CONSUME
Breakfast6:30 AM
Egg (Large)2 egg150 cal
Egg Whites100 grams48 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Turkey Bacon2 slice96 cal
Oats40 g (dry)153 cal
Fresh/Frozen Mixed Berries125 grams55 cal
Meal Totals
546cal38gprotein49gcarbs22gfat11gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Snack9:30 AM
Oikos - Triple 0 Greek Yogurt1 container88 cal
Granola - Purely Elizabeth30 grams138 cal
Meal Totals
226cal18gprotein25gcarbs6gfat
Lunch1:00 PM
Grilled Chicken (Oz)7 oz287 cal
White Rice (Cooked)85 grams107 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
455cal61gprotein37gcarbs7gfat8gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
Dinner6:00 PMSteak Vegetable Fajitas (Sirloin)
Cilantro Leaves0.5 cup2 cal
Chopped Peppers And Onions150 grams22 cal
Sirloin Steak - Cooked6 oz292 cal
Sweet Potato (cooked)(Gm)190 g166 cal
Meal Totals
478cal54gprotein43gcarbs10gfat10gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less - Season to Taste
Snack8:00 PM
Barebells Protein Bars1 bar212 cal
Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Stoic Physique

Tuesday Meal Plan

Chris Peluso
Daily Totals
2127cal193gprotein206gcarbs59gfat35gfibre
Pre-Workout3:45 AM
Banana, Single1 medium (~118 g)116 cal
Honey0 g0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Note- Consumed 15-30 minutes prior to training along with pre-workout supplement + creatine gummies. IF NOT TRAINING DO NOT CONSUME
Breakfast6:30 AM
Egg (Large)2 egg150 cal
Egg Whites100 grams48 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Turkey Bacon2 slice96 cal
Oats40 g (dry)153 cal
Fresh/Frozen Mixed Berries125 grams55 cal
Meal Totals
546cal38gprotein49gcarbs22gfat11gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Snack9:30 AM
Oikos - Triple 0 Greek Yogurt1 container88 cal
Granola - Purely Elizabeth30 grams138 cal
Meal Totals
226cal18gprotein25gcarbs6gfat
Lunch1:00 PM
Grilled Chicken (Oz)7 oz287 cal
White Rice (Cooked)85 grams107 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
455cal61gprotein37gcarbs7gfat8gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Dinner6:00 PMSteak Vegetable Fajitas (Sirloin)
Cilantro Leaves0.5 cup2 cal
Chopped Peppers And Onions150 grams22 cal
Sirloin Steak - Cooked6 oz292 cal
Sweet Potato (cooked)(Gm)190 g166 cal
Meal Totals
478cal54gprotein43gcarbs10gfat10gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less - Season to Taste
Snack8:00 PM
Barebells Protein Bars1 bar212 cal
Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Stoic Physique

Wednesday Meal Plan

Chris Peluso
Daily Totals
2127cal193gprotein206gcarbs59gfat35gfibre
Pre-Workout3:45 AM
Banana, Single1 medium (~118 g)116 cal
Honey0 g0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Note- Consumed 15-30 minutes prior to training along with pre-workout supplement + creatine gummies. IF NOT TRAINING DO NOT CONSUME
Breakfast6:30 AM
Egg (Large)2 egg150 cal
Egg Whites100 grams48 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Turkey Bacon2 slice96 cal
Oats40 g (dry)153 cal
Fresh/Frozen Mixed Berries125 grams55 cal
Meal Totals
546cal38gprotein49gcarbs22gfat11gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Snack9:30 AM
Oikos - Triple 0 Greek Yogurt1 container88 cal
Granola - Purely Elizabeth30 grams138 cal
Meal Totals
226cal18gprotein25gcarbs6gfat
Lunch1:00 PM
Grilled Chicken (Oz)7 oz287 cal
White Rice (Cooked)85 grams107 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
455cal61gprotein37gcarbs7gfat8gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Dinner6:00 PMSteak Vegetable Fajitas (Sirloin)
Cilantro Leaves0.5 cup2 cal
Chopped Peppers And Onions150 grams22 cal
Sirloin Steak - Cooked6 oz292 cal
Sweet Potato (cooked)(Gm)190 g166 cal
Meal Totals
478cal54gprotein43gcarbs10gfat10gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less - Season to Taste
Snack8:00 PM
Barebells Protein Bars1 bar212 cal
Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Stoic Physique

Thursday Meal Plan

Chris Peluso
Daily Totals
2126cal193gprotein208gcarbs58gfat35gfibre
Pre-Workout3:45 AM
Banana, Single1 medium (~118 g)116 cal
Honey0 g0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Note- Consumed 15-30 minutes prior to training along with pre-workout supplement + creatine gummies. IF NOT TRAINING DO NOT CONSUME
Breakfast6:30 AM
Egg (Large)2 egg150 cal
Egg Whites100 grams48 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Turkey Bacon2 slice96 cal
Oats40 g (dry)153 cal
Fresh/Frozen Mixed Berries125 grams55 cal
Meal Totals
546cal38gprotein49gcarbs22gfat11gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Snack9:30 AM
Oikos - Triple 0 Greek Yogurt1 container88 cal
Granola - Purely Elizabeth25 grams115 cal
Meal Totals
205cal18gprotein22gcarbs5gfat
Lunch1:00 PM
Grilled Chicken (Oz)7 oz287 cal
White Rice (Cooked)95 grams120 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
467cal61gprotein40gcarbs7gfat8gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Dinner6:00 PMSteak Vegetable Fajitas (Sirloin)
Cilantro Leaves0.5 cup2 cal
Chopped Peppers And Onions150 grams22 cal
Sirloin Steak - Cooked6 oz292 cal
Sweet Potato (cooked)(Gm)200 g174 cal
Meal Totals
486cal54gprotein45gcarbs10gfat10gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less - Season to Taste
Snack8:00 PM
Barebells Protein Bars1 bar212 cal
Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Stoic Physique

Friday Meal Plan

Chris Peluso
Daily Totals
2127cal193gprotein206gcarbs59gfat35gfibre
Pre-Workout3:45 AM
Banana, Single1 medium (~118 g)116 cal
Honey0 g0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Note- Consumed 15-30 minutes prior to training along with pre-workout supplement + creatine gummies. IF NOT TRAINING DO NOT CONSUME
Breakfast6:30 AM
Egg (Large)2 egg150 cal
Egg Whites100 grams48 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Turkey Bacon2 slice96 cal
Oats40 g (dry)153 cal
Fresh/Frozen Mixed Berries125 grams55 cal
Meal Totals
546cal38gprotein49gcarbs22gfat11gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Snack9:30 AM
Oikos - Triple 0 Greek Yogurt1 container88 cal
Granola - Purely Elizabeth30 grams138 cal
Meal Totals
226cal18gprotein25gcarbs6gfat
Lunch1:00 PM
Grilled Chicken (Oz)7 oz287 cal
White Rice (Cooked)85 grams107 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
455cal61gprotein37gcarbs7gfat8gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Dinner6:00 PMSteak Vegetable Fajitas (Sirloin)
Cilantro Leaves0.5 cup2 cal
Chopped Peppers And Onions150 grams22 cal
Sirloin Steak - Cooked6 oz292 cal
Sweet Potato (cooked)(Gm)190 g166 cal
Meal Totals
478cal54gprotein43gcarbs10gfat10gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less - Season to Taste
Snack8:00 PM
Barebells Protein Bars1 bar212 cal
Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Stoic Physique

Saturday Meal Plan

Chris Peluso
Daily Totals
2127cal193gprotein206gcarbs59gfat35gfibre
Pre-Workout3:45 AM
Banana, Single1 medium (~118 g)116 cal
Honey0 g0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Note- Consumed 15-30 minutes prior to training along with pre-workout supplement + creatine gummies. IF NOT TRAINING DO NOT CONSUME
Breakfast6:30 AM
Egg (Large)2 egg150 cal
Egg Whites100 grams48 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Turkey Bacon2 slice96 cal
Oats40 g (dry)153 cal
Fresh/Frozen Mixed Berries125 grams55 cal
Meal Totals
546cal38gprotein49gcarbs22gfat11gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Snack9:30 AM
Oikos - Triple 0 Greek Yogurt1 container88 cal
Granola - Purely Elizabeth30 grams138 cal
Meal Totals
226cal18gprotein25gcarbs6gfat
Lunch1:00 PM
Grilled Chicken (Oz)7 oz287 cal
White Rice (Cooked)85 grams107 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
455cal61gprotein37gcarbs7gfat8gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Dinner6:00 PMSteak Vegetable Fajitas (Sirloin)
Cilantro Leaves0.5 cup2 cal
Chopped Peppers And Onions150 grams22 cal
Sirloin Steak - Cooked6 oz292 cal
Sweet Potato (cooked)(Gm)190 g166 cal
Meal Totals
478cal54gprotein43gcarbs10gfat10gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less - Season to Taste
Snack8:00 PM
Barebells Protein Bars1 bar212 cal
Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Stoic Physique

Sunday Meal Plan

Chris Peluso
Daily Totals
2127cal193gprotein206gcarbs59gfat35gfibre
Pre-Workout3:45 AM
Banana, Single1 medium (~118 g)116 cal
Honey0 g0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Note- Consumed 15-30 minutes prior to training along with pre-workout supplement + creatine gummies. IF NOT TRAINING DO NOT CONSUME
Breakfast6:30 AM
Egg (Large)2 egg150 cal
Egg Whites100 grams48 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Turkey Bacon2 slice96 cal
Oats40 g (dry)153 cal
Fresh/Frozen Mixed Berries125 grams55 cal
Meal Totals
546cal38gprotein49gcarbs22gfat11gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Snack9:30 AM
Oikos - Triple 0 Greek Yogurt1 container88 cal
Granola - Purely Elizabeth30 grams138 cal
Meal Totals
226cal18gprotein25gcarbs6gfat
Lunch1:00 PM
Grilled Chicken (Oz)7 oz287 cal
White Rice (Cooked)85 grams107 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
455cal61gprotein37gcarbs7gfat8gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Dinner6:00 PMSteak Vegetable Fajitas (Sirloin)
Cilantro Leaves0.5 cup2 cal
Chopped Peppers And Onions150 grams22 cal
Sirloin Steak - Cooked6 oz292 cal
Sweet Potato (cooked)(Gm)190 g166 cal
Meal Totals
478cal54gprotein43gcarbs10gfat10gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less - Season to Taste
Snack8:00 PM
Barebells Protein Bars1 bar212 cal
Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Stoic Physique

Additional Options Meal Plan

Chris Peluso
Daily Totals
2713cal239gprotein239gcarbs89gfat27gfibre
Additional Breakfast OptionBreakfast Burrito - Low Carb Wrap
Egg White100 g48 cal
Egg (Large)2 egg150 cal
Low Fat Shredded Cheese15 grams49 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Medium Flour Tortilla2 tortilla278 cal
Meal Totals
564cal38gprotein58gcarbs20gfat4gfibre
Additional Lunch Option- Heat N' EatGround Beef Bowl
Rotisserie Chicken6 oz330 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
569cal48gprotein47gcarbs21gfat4gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
Additional Dinner Option #1
Filet Mignon (Cooked)6 oz334 cal
Roasted Potatoes100 grams96 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
462cal57gprotein27gcarbs14gfat3gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
Additional Dinner Option #2
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Pasta (Cooked)(gm)90 grams141 cal
Tomato Pasta Sauce (Red)100 grams46 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
506cal51gprotein44gcarbs14gfat9gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
Additional AM Snack Option
Chomps Beef Stick2 beef stick206 cal
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
310cal21gprotein25gcarbs14gfat4gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
Additional PM Snack Option
Cottage Cheese 1%150 grams157 cal
Chocolate Chips10 grams53 cal
100 Cal Pack - Mini Pretzels By Snyders (.9Oz)1 package96 cal
Meal Totals
302cal24gprotein38gcarbs6gfat3gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
Stoic Physique

Shopping List

Everything for the week · Chris Peluso
Food ItemAmount
100 Cal Pack - Mini Pretzels By Snyders (.9Oz)1 package
93/7 Lean Ground Beef (Cooked)6 oz
Apple (Whole)1 medium (~182 g)
Banana, Single7 medium (~118 g)
Barebells Protein Bars7 bar
Chocolate Chips10 grams
Chomps Beef Stick2 beef stick
Chopped Peppers And Onions1050 grams
Cilantro Leaves3.5 cup
Cottage Cheese 1%150 grams
Egg (Large)16 egg
Egg White100 g
Egg Whites700 grams
Filet Mignon (Cooked)6 oz
Fresh/Frozen Mixed Berries875 grams
Granola - Purely Elizabeth205 grams
Grilled Chicken (Oz)49 oz
Low Fat Shredded Cheese15 grams
Medium Flour Tortilla2 tortilla
Minute Rice1 cups
Mixed Vegetables (Your Choice)2130 grams
Oats280 g (dry)
Oikos - Triple 0 Greek Yogurt7 container
Pasta (Cooked)(gm)90 grams
Roasted Potatoes100 grams
Rotisserie Chicken6 oz
Sirloin Steak - Cooked42 oz
Skinny Pop Popcorn (100 Cal Snack Bag)7 bag
Sweet Potato (cooked)(Gm)1340 g
Tomato Pasta Sauce (Red)100 grams
Turkey Bacon14 slice
White Rice (Cooked)605 grams
Stoic Physique

Recipe Details

How to make them · Chris Peluso
Steak Vegetable Fajitas (Sirloin)

NOTE: Steak is weighed out RAW

1. Cut steak into strips.

2. Heat oil in a large sauté pan over medium heat. Add steak, spices and lemon juice. Cook until steak is half way cooked.

3. Cut peppers and onions into thin strips. Add to pan and cook until veggies are tender and steak is cooked through.

4. Add cilantro.

Seasonings: Black Pepper (Dash) (1 dash), Cumin Ground (Tsp) (0.5 tsp), Lemon Juice (15 g), Chili Powder (2 tsp).

Breakfast Burrito - Low Carb Wrap

1) Cook veggies

- Heat a skillet over medium. Add oil spray and cook mixed vegetables until softened, about 5 minutes.

2) Scramble egg whites & eggs

- Pour eggs into the pan with the veggies.

- Season with salt, pepper, garlic powder, and smoked paprika.

- Stir until cooked through and fluffy.

3) Assemble burritos

- Warm the Carb Balance wraps.

- Divide the egg-veggie mixture evenly between both wraps.

- Sprinkle cheese over each before rolling up.

4) Serve or wrap in foil to store in fridge/freezer for future use

Roll tightly into burritos. Optionally toast them in the skillet for 1–2 minutes per side for a crisp finish.

Seasonings: Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), Garlic Powder (0.25 tsp), Paprika (Ground) (0.25 tsp).

Ground Beef Bowl

1) Cook vegetables

Heat 1 tsp olive oil in a skillet over medium heat.

Add onion and bell pepper; sauté 4–5 minutes until softened.

Add diced tomato and cook another 2 minutes until slightly reduced.

2) Heat beef

Add the pre-cooked ground beef to the skillet.

Season with salt, pepper, garlic powder, paprika, and chili powder.

Stir well and cook for 3–4 minutes until hot and combined with the vegetables.

3) Assemble bowl

Transfer the beef and vegetable mixture to a bowl on top of bed of rice.

Garnish with fresh parsley or cilantro if desired.