Stoic Physique
Daily Targets
Weekly Overview · Steve Saugen
Monday2017cal215gprotein152gcarbs61gfat19gfibre
Tuesday1939cal206gprotein128gcarbs67gfat21gfibre
Wednesday1763cal203gprotein123gcarbs51gfat15gfibre
Thursday2012cal212gprotein183gcarbs48gfat19gfibre
Friday2244cal184gprotein197gcarbs80gfat20gfibre
Saturday2003cal195gprotein164gcarbs63gfat23gfibre
Sunday1929cal208gprotein128gcarbs65gfat15gfibre
Stoic Physique
Monday Meal Plan
Steve Saugen
Daily Totals
2017cal215gprotein152gcarbs61gfat19gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 200 g | 96 cal |
| Naked Whey Isolate | 2 scoops | 120 cal |
| Good Culture 2% Low-Fat Classic Cottage Cheese | 120 grams | 104 cal |
| Greek Yogurt - Nonfat - Any Flavor | 120 grams | 67 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Spinach (Gm) | 60 g | 17 cal |
Meal Totals707cal93gprotein50gcarbs15gfat6gfibre
| Core Power Fairlife Elite 42G | 1 bottle | 240 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals344cal43gprotein34gcarbs4gfat4gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| Sirloin Steak - Cooked | 6 oz | 292 cal |
| Potatoes (Uncooked) | 300 g | 219 cal |
| Roasted Broccoli | 150 grams | 165 cal |
| Olive Oil | 8 g | 72 cal |
Meal Totals754cal59gprotein53gcarbs34gfat6gfibre
Stoic Physique
Tuesday Meal Plan
Steve Saugen
Daily Totals
1939cal206gprotein128gcarbs67gfat21gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 200 g | 96 cal |
| Naked Whey Isolate | 2 scoops | 120 cal |
| Good Culture 2% Low-Fat Classic Cottage Cheese | 120 grams | 104 cal |
| Greek Yogurt - Nonfat - Any Flavor | 120 grams | 67 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Spinach (Gm) | 60 g | 17 cal |
Meal Totals707cal93gprotein50gcarbs15gfat6gfibre
| Egg - Large (Hard Boiled) | 4 egg | 300 cal |
| Cheese Stick - Low Fat | 1 sticks | 59 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals469cal34gprotein27gcarbs25gfat4gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| Chicken Breast (Cooked)(OZ) | 6 oz | 265 cal |
| Sweet Potato (Grilled) | 1 serving | 149 cal |
| Green Beans | 150 g | 56 cal |
| Olive Oil | 8 g | 72 cal |
| G Hughes Sauce- Teriyaki | 20 grams | 10 cal |
Meal Totals551cal59gprotein36gcarbs19gfat8gfibre
Stoic Physique
Wednesday Meal Plan
Steve Saugen
Daily Totals
1763cal203gprotein123gcarbs51gfat15gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 180 g | 86 cal |
| Naked Whey Isolate | 2 scoops | 120 cal |
| Good Culture 2% Low-Fat Classic Cottage Cheese | 100 grams | 86 cal |
| Greek Yogurt - Nonfat - Any Flavor | 100 grams | 56 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Spinach (Gm) | 60 g | 17 cal |
Meal Totals671cal86gprotein48gcarbs15gfat6gfibre
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
| Core Power Fairlife Elite 42G | 1 bottle | 240 cal |
Meal Totals344cal43gprotein34gcarbs4gfat4gfibre
| Cheese Stick - Low Fat | 1 sticks | 59 cal |
| Egg - Large (Hard Boiled) | 2 egg | 150 cal |
Meal Totals214cal21gprotein1gcarbs14gfat
| Salmon (Cooked) | 6 oz | 300 cal |
| Potatoes (Uncooked) | 250 g | 183 cal |
| Olive Oil | 6 g | 54 cal |
Meal Totals534cal53gprotein40gcarbs18gfat5gfibre
Stoic Physique
Thursday Meal Plan
Steve Saugen
Daily Totals
2012cal212gprotein183gcarbs48gfat19gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 200 g | 96 cal |
| Naked Whey Isolate | 2 scoops | 120 cal |
| Good Culture 2% Low-Fat Classic Cottage Cheese | 120 grams | 104 cal |
| Greek Yogurt - Nonfat - Any Flavor | 120 grams | 67 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Spinach (Gm) | 60 g | 17 cal |
Meal Totals707cal93gprotein50gcarbs15gfat6gfibre
| Core Power Fairlife Elite 42G | 1 bottle | 240 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals344cal43gprotein34gcarbs4gfat4gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
Meal Totals212cal20gprotein15gcarbs8gfat3gfibre
| Flank Steak - (Cooked) | 6 oz | 304 cal |
| Jasmine Rice (Cooked) | 220 grams | 311 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
| Olive Oil | 8 g | 72 cal |
Meal Totals749cal56gprotein84gcarbs21gfat6gfibre
Stoic Physique
Friday Meal Plan
Steve Saugen
Daily Totals
2244cal184gprotein197gcarbs80gfat20gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 160 g | 77 cal |
| Naked Whey Isolate | 2 scoops | 120 cal |
| Good Culture 2% Low-Fat Classic Cottage Cheese | 100 grams | 86 cal |
| Greek Yogurt - Nonfat - Any Flavor | 100 grams | 56 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Spinach (Gm) | 60 g | 17 cal |
Meal Totals663cal84gprotein48gcarbs15gfat6gfibre
| Egg - Large (Hard Boiled) | 3 egg | 226 cal |
Meal Totals228cal19gprotein2gcarbs16gfat
| Core Power Fairlife Elite 42G | 1 bottle | 240 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals344cal43gprotein34gcarbs4gfat4gfibre
| Medium Pizza (Varied Toppings)(Slices) | 3 Slice | 969 cal |
| Mixed Vegetables (Your Choice) | 100 grams | 40 cal |
Meal Totals1009cal38gprotein113gcarbs45gfat10gfibre
Stoic Physique
Saturday Meal Plan
Steve Saugen
Daily Totals
2003cal195gprotein164gcarbs63gfat23gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 180 g | 86 cal |
| Naked Whey Isolate | 2 scoops | 120 cal |
| Good Culture 2% Low-Fat Classic Cottage Cheese | 100 grams | 86 cal |
| Greek Yogurt - Nonfat - Any Flavor | 100 grams | 56 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Spinach (Gm) | 60 g | 17 cal |
Meal Totals671cal86gprotein48gcarbs15gfat6gfibre
| Barebells Protein Bars | 1 bar | 212 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals316cal21gprotein40gcarbs8gfat7gfibre
| Cheese Stick - Low Fat | 1 sticks | 59 cal |
| Egg - Large (Hard Boiled) | 2 egg | 150 cal |
Meal Totals214cal21gprotein1gcarbs14gfat
| MegafiT - 93/7 Ground Beef (A La Carte) | 7 oz | 368 cal |
| Pasta (Cooked)(gm) | 180 grams | 283 cal |
| Rao'S Marinara Sauce | 120 grams | 91 cal |
| Mixed Vegetables (Your Choice) | 150 grams | 60 cal |
Meal Totals802cal67gprotein75gcarbs26gfat10gfibre
Stoic Physique
Sunday Meal Plan
Steve Saugen
Daily Totals
1929cal208gprotein128gcarbs65gfat15gfibre
| Egg (Large) | 2 egg | 150 cal |
| Egg White | 180 g | 86 cal |
| Naked Whey Isolate | 2 scoops | 120 cal |
| Good Culture 2% Low-Fat Classic Cottage Cheese | 100 grams | 86 cal |
| Greek Yogurt - Nonfat - Any Flavor | 100 grams | 56 cal |
| Fresh/Frozen Mixed Berries | 80 grams | 36 cal |
| Banana, Single | 1 medium (~118 g) | 116 cal |
| Spinach (Gm) | 60 g | 17 cal |
Meal Totals671cal86gprotein48gcarbs15gfat6gfibre
| Core Power Fairlife Elite 42G | 1 bottle | 240 cal |
| Apple (Whole) | 1 medium (~182 g) | 105 cal |
Meal Totals344cal43gprotein34gcarbs4gfat4gfibre
| Cheese Stick - Low Fat | 1 sticks | 59 cal |
| Egg - Large (Hard Boiled) | 2 egg | 150 cal |
Meal Totals214cal21gprotein1gcarbs14gfat
| Potatoes (Uncooked) | 250 g | 183 cal |
| Roasted Broccoli | 150 grams | 165 cal |
| Olive Oil | 6 g | 54 cal |
| Sirloin Steak - Cooked | 6 oz | 292 cal |
Meal Totals700cal58gprotein45gcarbs32gfat5gfibre
Stoic Physique
Shopping List
Everything for the week · Steve Saugen
Food ItemAmount
Apple (Whole)7 medium (~182 g)
Banana, Single7 medium (~118 g)
Barebells Protein Bars4 bar
Cheese Stick - Low Fat4 sticks
Chicken Breast (Cooked)(OZ)6 oz
Core Power Fairlife Elite 42G5 bottle
Egg - Large (Hard Boiled)13 egg
Egg (Large)14 egg
Egg White1300 g
Flank Steak - (Cooked)6 oz
Fresh/Frozen Mixed Berries560 grams
G Hughes Sauce- Teriyaki20 grams
Good Culture 2% Low-Fat Classic Cottage Cheese760 grams
Greek Yogurt - Nonfat - Any Flavor760 grams
Green Beans150 g
Jasmine Rice (Cooked)220 grams
Medium Pizza (Varied Toppings)(Slices)3 Slice
MegafiT - 93/7 Ground Beef (A La Carte)7 oz
Mixed Vegetables (Your Choice)400 grams
Naked Whey Isolate14 scoops
Olive Oil36 g
Pasta (Cooked)(gm)180 grams
Potatoes (Uncooked)800 g
Rao'S Marinara Sauce120 grams
Roasted Broccoli300 grams
Salmon (Cooked)6 oz
Sirloin Steak - Cooked12 oz
Spinach (Gm)420 g
Sweet Potato (Grilled)1 serving