Stoic Physique

Daily Targets

Weekly Overview · Matt Rohman
Monday
1885cal164gprotein206gcarbs45gfat28gfibre
Tuesday
1966cal171gprotein217gcarbs46gfat27gfibre
Wednesday
1841cal163gprotein196gcarbs45gfat27gfibre
Thursday
1952cal167gprotein222gcarbs44gfat26gfibre
Friday
1994cal178gprotein217gcarbs46gfat27gfibre
Saturday
2014cal200gprotein173gcarbs58gfat14gfibre
Sunday
1994cal188gprotein162gcarbs66gfat20gfibre
Stoic Physique

Monday Meal Plan

Matt Rohman
Daily Totals
1885cal164gprotein206gcarbs45gfat28gfibre
Pre-Workout4:45 AM
Orange Juice, Fresh240 g111 cal
Perfect Aminos1 serving20 cal
Meal Totals
137cal7gprotein25gcarbs1gfat
Noteconsume 30-60 minutes prior to training IF NOT TRAINING SKIP THIS MEAL
Breakfast6:45 AM
Oatmeal (Dry)55 grams213 cal
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
378cal31gprotein50gcarbs6gfat8gfibre
Lunch11:00 AM
93/7 Lean Ground Beef (Cooked)5 oz230 cal
Olive Oil6 g54 cal
Mixed Vegetables (Your Choice)150 grams60 cal
White Rice (Cooked)200 grams252 cal
Meal Totals
592cal42gprotein70gcarbs16gfat10gfibre
Snack3:30 PM
Mandarin Orange1 medium40 cal
Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
280cal43gprotein18gcarbs4gfat2gfibre
Dinner5:00 PM
93/7 Lean Ground Beef (Cooked)5 oz230 cal
Potatoes (gm)(Cooked)175 grams156 cal
Butter, Salted10 g73 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
498cal41gprotein43gcarbs18gfat8gfibre
Stoic Physique

Tuesday Meal Plan

Matt Rohman
Daily Totals
1966cal171gprotein217gcarbs46gfat27gfibre
Pre-Workout4:45 AM
Orange Juice, Fresh240 g111 cal
Perfect Aminos1 serving20 cal
Meal Totals
137cal7gprotein25gcarbs1gfat
Breakfast6:45 AM
Oatmeal (Dry)55 grams213 cal
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
378cal31gprotein50gcarbs6gfat8gfibre
Lunch11:00 AM
93/7 Lean Ground Beef (Cooked)5 oz230 cal
Olive Oil6 g54 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
592cal42gprotein70gcarbs16gfat10gfibre
Snack3:30 PM
Mandarin Orange1 medium40 cal
Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
280cal43gprotein18gcarbs4gfat2gfibre
Dinner5:00 PMTurkey Taco Bowl
93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
White Rice (Cooked)140 grams176 cal
Salsa60 grams20 cal
Low Fat Shredded Cheese25 grams81 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
579cal48gprotein54gcarbs19gfat7gfibre
Stoic Physique

Wednesday Meal Plan

Matt Rohman
Daily Totals
1841cal163gprotein196gcarbs45gfat27gfibre
Pre-Workout4:45 AM
Orange Juice, Fresh240 g111 cal
Perfect Aminos1 serving20 cal
Meal Totals
137cal7gprotein25gcarbs1gfat
Breakfast6:45 AM
Oatmeal (Dry)55 grams213 cal
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
378cal31gprotein50gcarbs6gfat8gfibre
Lunch11:00 AM
93/7 Lean Ground Beef (Cooked)5 oz230 cal
Olive Oil6 g54 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
592cal42gprotein70gcarbs16gfat10gfibre
Snack3:30 PM
Mandarin Orange1 medium40 cal
Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
280cal43gprotein18gcarbs4gfat2gfibre
Dinner5:00 PM
93/7 Lean Ground Beef (Cooked)5 oz230 cal
Potatoes (gm)(Cooked)125 grams111 cal
Butter, Salted10 g73 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
454cal40gprotein33gcarbs18gfat7gfibre
Stoic Physique

Thursday Meal Plan

Matt Rohman
Daily Totals
1952cal167gprotein222gcarbs44gfat26gfibre
Pre-Workout4:45 AM
Orange Juice, Fresh240 g111 cal
Perfect Aminos1 serving20 cal
Meal Totals
137cal7gprotein25gcarbs1gfat
Breakfast6:45 AM
Oatmeal (Dry)55 grams213 cal
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
378cal31gprotein50gcarbs6gfat8gfibre
Lunch11:00 AM
93/7 Lean Ground Beef (Cooked)5 oz230 cal
Olive Oil12 g108 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
646cal42gprotein70gcarbs22gfat10gfibre
Snack3:30 PM
Mandarin Orange1 medium40 cal
Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
280cal43gprotein18gcarbs4gfat2gfibre
Dinner5:00 PM
Deli Turkey Meat5 oz153 cal
Sourdough Bread2 slice (40gm)218 cal
Low Fat Shredded Cheese30 grams96 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
511cal44gprotein59gcarbs11gfat6gfibre
Stoic Physique

Friday Meal Plan

Matt Rohman
Daily Totals
1994cal178gprotein217gcarbs46gfat27gfibre
Pre-Workout4:45 AM
Orange Juice, Fresh240 g111 cal
Perfect Aminos1 serving20 cal
Meal Totals
137cal7gprotein25gcarbs1gfat
Breakfast6:45 AM
Oatmeal (Dry)55 grams213 cal
Whey Protein Powder1 scoop122 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
378cal31gprotein50gcarbs6gfat8gfibre
Lunch11:00 AM
93/7 Lean Ground Beef (Cooked)5 oz230 cal
Olive Oil6 g54 cal
White Rice (Cooked)200 grams252 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
592cal42gprotein70gcarbs16gfat10gfibre
Snack3:30 PM
Mandarin Orange1 medium40 cal
Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
280cal43gprotein18gcarbs4gfat2gfibre
Dinner5:00 PM
Chicken Breast (Cooked)(OZ)5 oz221 cal
Pasta (Cooked)(gm)140 grams220 cal
Rao'S Marinara Sauce45 grams34 cal
Olive Oil10 g90 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
607cal55gprotein54gcarbs19gfat7gfibre
Stoic Physique

Saturday Meal Plan

Matt Rohman
Daily Totals
2014cal200gprotein173gcarbs58gfat14gfibre
Pre-Workout4:45 AM
Orange Juice, Fresh240 g111 cal
Perfect Aminos1 serving20 cal
Meal Totals
137cal7gprotein25gcarbs1gfat
Breakfast7:00 AM
Egg (Large)2 egg150 cal
Egg White100 g48 cal
Sourdough Bread1 slice (40gm)109 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
348cal28gprotein32gcarbs12gfat3gfibre
Lunch12:00 PM
Sirloin Steak - Cooked6 oz292 cal
Potatoes (gm)(Cooked)200 grams178 cal
Olive Oil8 g72 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
587cal56gprotein48gcarbs19gfat8gfibre
Snack3:30 PM
Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Dinner5:30 PM
Sirloin Steak - Cooked6 oz292 cal
Medium Flour Tortilla2 tortilla278 cal
Salsa60 grams20 cal
Bell Pepper100 g31 cal
Low Fat Shredded Cheese25 grams81 cal
Meal Totals
702cal67gprotein59gcarbs22gfat3gfibre
Stoic Physique

Sunday Meal Plan

Matt Rohman
Daily Totals
1994cal188gprotein162gcarbs66gfat20gfibre
Breakfast7:00 AM
Egg (Large)3 egg226 cal
Egg White120 g58 cal
Sourdough Bread1 slice (40gm)109 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
442cal37gprotein33gcarbs18gfat3gfibre
Lunch12:00 PM
Sirloin Steak - Cooked6 oz292 cal
Olive Oil8 g72 cal
Potatoes (gm)(Cooked)200 grams178 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
587cal56gprotein48gcarbs19gfat8gfibre
Snack3:30 PM
Core Power Fairlife Elite 42G1 bottle240 cal
Mandarin Orange1 medium40 cal
Meal Totals
280cal43gprotein18gcarbs4gfat2gfibre
Dinner5:00 PM
93/7 - Lean Ground Turkey (Cooked)6 oz312 cal
White Rice (Cooked)120 grams151 cal
Green Beans150 g56 cal
Olive Oil8 g72 cal
Meal Totals
593cal47gprotein45gcarbs25gfat7gfibre
Snack7:00 PM
Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Stoic Physique

Shopping List

Everything for the week · Matt Rohman
Food ItemAmount
93/7 - Lean Ground Turkey (Cooked)11 oz
93/7 Lean Ground Beef (Cooked)35 oz
Bell Pepper100 g
Butter, Salted20 g
Chicken Breast (Cooked)(OZ)5 oz
Core Power Fairlife Elite 42G7 bottle
Deli Turkey Meat5 oz
Egg (Large)5 egg
Egg White220 g
Fresh/Frozen Mixed Berries700 grams
Green Beans150 g
Low Fat Shredded Cheese80 grams
Mandarin Orange6 medium
Medium Flour Tortilla2 tortilla
Mixed Vegetables (Your Choice)1450 grams
Oatmeal (Dry)275 grams
Olive Oil70 g
Orange Juice, Fresh1440 g
Pasta (Cooked)(gm)140 grams
Perfect Aminos6 serving
Potatoes (gm)(Cooked)700 grams
Rao'S Marinara Sauce45 grams
Salsa120 grams
Sirloin Steak - Cooked18 oz
Sourdough Bread4 slice (40gm)
Whey Protein Powder5 scoop
White Rice (Cooked)1260 grams
Yasso Frozen Yogurt Bar1 bar
Stoic Physique

Recipe Details

How to make them · Matt Rohman
Turkey Taco Bowl

Instructions:

1. Heat a nonstick skillet over medium heat.

2. Add the cooked 93/7 lean ground turkey and warm through for 2–3 minutes.

3. If desired, season turkey lightly with taco seasoning, salt, or pepper.

4. While beef heats, dice ½ medium onion and ½ medium tomato.

5. Rinse and drain black beans and corn if needed.

6. In a bowl, add romaine/cos lettuce as the base.

7. Layer warm ground turkey over the lettuce.

8. Add black beans, corn, diced onion, and diced tomato evenly.

9. Spoon salsa over the top.

10. Serve with Siete grain-free taco shells on the side or crushed on top.