Stoic Physique
Daily Targets
Weekly Overview · Peter Simonson
Monday1961cal190gprotein181gcarbs53gfat18gfibre
Tuesday1891cal172gprotein177gcarbs55gfat12gfibre
Wednesday1958cal186gprotein182gcarbs54gfat23gfibre
Thursday1891cal172gprotein177gcarbs55gfat12gfibre
Friday1875cal178gprotein176gcarbs51gfat12gfibre
Saturday1964cal177gprotein179gcarbs60gfat29gfibre
Sunday1953cal171gprotein180gcarbs61gfat30gfibre
Stoic Physique
Monday Meal Plan
Peter Simonson
Daily Totals
1961cal190gprotein181gcarbs53gfat18gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
| Whey Protein Powder | 2 scoop | 243 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
Meal Totals332cal49gprotein25gcarbs4gfat4gfibre
| My Fit Foods - Fit Turkey Pasta | 1 serving | 527 cal |
Meal Totals527cal50gprotein48gcarbs15gfat
| Salmon (Cooked) | 8 oz | 400 cal |
| White Rice (Cooked) | 200 grams | 252 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
Meal Totals778cal70gprotein66gcarbs26gfat8gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
Stoic Physique
Tuesday Meal Plan
Peter Simonson
Daily Totals
1891cal172gprotein177gcarbs55gfat12gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
| Whey Protein Powder | 2 scoop | 243 cal |
| Fresh/Frozen Mixed Berries | 300 grams | 134 cal |
Meal Totals385cal50gprotein35gcarbs5gfat6gfibre
| My Fit Foods - Steak Burrito Bowl (regular) | 1 serving | 532 cal |
Meal Totals532cal49gprotein48gcarbs16gfat
| My Fit Foods - Salmon Alredo | 1 serving | 650 cal |
Meal Totals650cal52gprotein52gcarbs26gfat
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
Stoic Physique
Wednesday Meal Plan
Peter Simonson
Daily Totals
1958cal186gprotein182gcarbs54gfat23gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
| Whey Protein Powder | 2 scoop | 243 cal |
| Fresh/Frozen Mixed Berries | 200 grams | 89 cal |
Meal Totals332cal49gprotein25gcarbs4gfat4gfibre
| My Fit Foods - Fit Turkey Pasta | 1 serving | 527 cal |
Meal Totals527cal50gprotein48gcarbs15gfat
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
| White Rice (Cooked) | 150 grams | 189 cal |
| Black Beans | 60 g | 86 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 10 g | 90 cal |
Meal Totals775cal66gprotein67gcarbs27gfat13gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
Stoic Physique
Thursday Meal Plan
Peter Simonson
Daily Totals
1891cal172gprotein177gcarbs55gfat12gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
| Whey Protein Powder | 2 scoop | 243 cal |
| Fresh/Frozen Mixed Berries | 300 grams | 134 cal |
Meal Totals385cal50gprotein35gcarbs5gfat6gfibre
| My Fit Foods - Steak Burrito Bowl (regular) | 1 serving | 532 cal |
Meal Totals532cal49gprotein48gcarbs16gfat
| My Fit Foods - Salmon Alredo | 1 serving | 650 cal |
Meal Totals650cal52gprotein52gcarbs26gfat
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
Stoic Physique
Friday Meal Plan
Peter Simonson
Daily Totals
1875cal178gprotein176gcarbs51gfat12gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
| Whey Protein Powder | 2 scoop | 243 cal |
| Fresh/Frozen Mixed Berries | 300 grams | 134 cal |
Meal Totals385cal50gprotein35gcarbs5gfat6gfibre
| My Fit Foods - Fit Turkey Pasta | 1 serving | 527 cal |
Meal Totals527cal50gprotein48gcarbs15gfat
| My Fit Foods - The Beast Mac | 1 serving | 639 cal |
Meal Totals639cal57gprotein51gcarbs23gfat
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
Stoic Physique
Saturday Meal Plan
Peter Simonson
Daily Totals
1964cal177gprotein179gcarbs60gfat29gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 120 g | 58 cal |
| Sourdough Bread - Izzio | 1 slice | 64 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
Meal Totals319cal28gprotein27gcarbs11gfat2gfibre
| Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans | 1 bowl | 548 cal |
Meal Totals548cal53gprotein48gcarbs16gfat12gfibre
| Filet Mignon (Cooked) | 8 oz | 446 cal |
| White Rice (Cooked) | 180 grams | 227 cal |
| Mixed Vegetables (Your Choice) | 120 grams | 48 cal |
| Olive Oil | 6 g | 54 cal |
Meal Totals773cal75gprotein62gcarbs25gfat9gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
Stoic Physique
Sunday Meal Plan
Peter Simonson
Daily Totals
1953cal171gprotein180gcarbs61gfat30gfibre
| Banana, Single | 1 medium (~118 g) | 116 cal |
Meal Totals112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
| Egg (Large) | 2 egg | 150 cal |
| Fresh/Frozen Mixed Berries | 120 grams | 53 cal |
| Egg White | 120 g | 58 cal |
| Sourdough Bread - Izzio | 1 slice | 64 cal |
Meal Totals319cal28gprotein27gcarbs11gfat2gfibre
| Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans | 1 bowl | 548 cal |
Meal Totals548cal53gprotein48gcarbs16gfat12gfibre
| Tomato Pasta Sauce (Red) | 100 grams | 46 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
| Olive Oil | 8 g | 72 cal |
| Pasta (Cooked)(gm) | 150 grams | 236 cal |
| 93/7 Lean Ground Beef (Cooked) | 8 oz | 368 cal |
Meal Totals762cal69gprotein63gcarbs26gfat10gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
Stoic Physique
Shopping List
Everything for the week · Peter Simonson
Food ItemAmount
93/7 Lean Ground Beef (Cooked)16 oz
Banana, Single7 medium (~118 g)
Barebells Protein Bars7 bar
Black Beans60 g
Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans2 bowl
Egg (Large)4 egg
Egg White240 g
Filet Mignon (Cooked)8 oz
Fresh/Frozen Mixed Berries1540 grams
Mixed Vegetables (Your Choice)420 grams
My Fit Foods - Fit Turkey Pasta3 serving
My Fit Foods - Salmon Alredo2 serving
My Fit Foods - Steak Burrito Bowl (regular)2 serving
My Fit Foods - The Beast Mac1 serving
Olive Oil34 g
Pasta (Cooked)(gm)150 grams
Salmon (Cooked)8 oz
Sourdough Bread - Izzio2 slice
Tomato Pasta Sauce (Red)100 grams
Whey Protein Powder10 scoop
White Rice (Cooked)530 grams
Stoic Physique
Options Shopping List
Extra meal options · Peter Simonson
Food ItemAmount
93/7 Lean Ground Beef (Cooked)8 oz
Apple (Whole)1 medium (~182 g)
Bell Pepper80 g
Biltong - Beef Jerky35 grams
Black Beans (Boiled)50 grams
Broccoli (gm)100 g
Cabbage60 g
Chipotle - 2X Steak/Veg/Beans/Guac1 serving
Corn (canned)40 grams
Cottage Cheese 1%120 grams
Crushed Red Pepper Flakes0.3 tsp
Fresh/Frozen Mixed Berries290 grams
Garlic Powder0.5 tsp
Ginger (Ground)(tsp)0.5 tsp
Granola20 grams
Greek Yogurt - Nonfat - Any Flavor450 grams
Honey5 g
Jasmine Rice (Cooked)150 grams
Lime (Single)0.5 medium (~67 g)
Minute Rice1 cups
My Fit Foods - Taco Bowl1 regular
Olive Oil28 g
Onion0.5 medium (~110 g)
Onion (Gm)60 g
Romaine/Cos Lettuce100 g
Salmon (Cooked)8 oz
Salsa80 grams
Sirloin Steak - Cooked8 oz
Soy Sauce, Low Sodium (tbsp)4 tbsp
Spinach (Gm)50 g
Taco Seasoning Mix (40% Less Sodium)10 grams
Tomato0.5 medium (~123 g)
Tyson Grilled Sweet Teriyaki Chicken Fillets7 oz
Whey Protein Powder1 scoop
White Rice (Cooked)250 grams
Stoic Physique
Recipe Details
How to make them · Peter Simonson
Thai Ginger Lime Salmon Bowl 1. Cook jasmine rice according to package directions and set aside.
2. Heat olive oil in a skillet over medium heat.
3. Season salmon with garlic powder and ground ginger.
4. Sear salmon 3–4 minutes per side until fully cooked. Remove from pan.
5. In the same pan, add shredded cabbage and cook 2–3 minutes until slightly softened.
6. Stir soy sauce and lime juice into the cabbage.
7. Plate rice, top with salmon and cabbage mixture.
8. Add chili/red pepper flakes if desired.
DIRECTIONS
NOTE: Ground beef is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add cooked ground beef to the pan after veggies are pretty much fully cooked.
- Mix in pan together and let sit for a few minutes after turning stove top off to simmer
- Enjoy!
NOTE: Steak is weighed out COOKED
1. Cook steak with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice, chipotle peppers 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 steak and dress with the bean and corn mixture.