Stoic Physique

Daily Targets

Weekly Overview · Doug Cohen
Monday
1519cal146gprotein110gcarbs55gfat27gfibre
Tuesday
1525cal177gprotein112gcarbs41gfat20gfibre
Wednesday
1500cal181gprotein104gcarbs40gfat38gfibre
Thursday
1502cal173gprotein126gcarbs34gfat27gfibre
Friday
1977cal175gprotein218gcarbs45gfat38gfibre
Saturday
1504cal166gprotein120gcarbs40gfat26gfibre
Sunday
1586cal175gprotein127gcarbs42gfat25gfibre
Stoic Physique

Monday Meal Plan

Doug Cohen
Daily Totals
1519cal146gprotein110gcarbs55gfat27gfibre
BREAKFAST 6:30 AM
Egg (Large)1 egg75 cal
Egg White200 g96 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
210cal29gprotein10gcarbs6gfat2gfibre
SNACK 10:00 AM
Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
LUNCH 12:00 PM
Salmon (Cooked)5 oz250 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
White Rice (Cooked)100 grams126 cal
Meal Totals
505cal44gprotein35gcarbs21gfat7gfibre
SNACK 3:00 PM
Optavia Protein Bar1 bar218 cal
Meal Totals
218cal22gprotein19gcarbs6gfat10gfibre
DINNER 7:00 PM
White Rice (Cooked)100 grams126 cal
Ground Bison (90/10)(cooked)8 oz382 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
546cal50gprotein37gcarbs22gfat6gfibre
Stoic Physique

Tuesday Meal Plan

Doug Cohen
Daily Totals
1525cal177gprotein112gcarbs41gfat20gfibre
BREAKFAST 6:30 AM
Egg (Large)1 egg75 cal
Egg White150 g73 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Ascent Protein Powder1.5 scoop188 cal
Meal Totals
376cal61gprotein15gcarbs8gfat2gfibre
SNACK 10:00 AM
Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
LUNCH 12:00 PM
Salmon (Cooked)7 oz350 cal
Mixed Vegetables (Your Choice)100 grams40 cal
White Rice (Cooked)80 grams101 cal
Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
Meal Totals
498cal61gprotein32gcarbs14gfat6gfibre
SNACK 3:00 PM
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
DINNER 7:00 PM
White Rice (Cooked)80 grams101 cal
93/7 - Lean Ground Turkey (Cooked)7 oz364 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
507cal53gprotein31gcarbs19gfat6gfibre
Stoic Physique

Wednesday Meal Plan

Doug Cohen
Daily Totals
1500cal181gprotein104gcarbs40gfat38gfibre
BREAKFAST 6:30 AM
Optavia Protein Shake1 pouch113 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Ascent Protein Powder1 scoop125 cal
Meal Totals
270cal39gprotein24gcarbs2gfat8gfibre
SNACK 10:00 AM
Optavia Protein Bar1 bar218 cal
Meal Totals
218cal22gprotein19gcarbs6gfat10gfibre
LUNCH 12:00 PMChicken Salad
Blue Diamond - Almond Nut Thins Nut & Rice Cracker20 grams86 cal
Chicken Breast (Cooked)(OZ)6 oz265 cal
Iceberg Lettuce100 g17 cal
Olive Oil10 g90 cal
White Wine Vinegar (tsp)3 tsp0 cal
Baby Spinach60 grams19 cal
Dry Spices (Your Choice)1 serving0 cal
Meal Totals
474cal58gprotein20gcarbs18gfat12gfibre
SNACK 3:00 PM
Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
DINNER 7:00 PM
Salmon (Cooked)7 oz350 cal
White Rice (Cooked)80 grams101 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
Meal Totals
498cal61gprotein32gcarbs14gfat6gfibre
Stoic Physique

Thursday Meal Plan

Doug Cohen
Daily Totals
1502cal173gprotein126gcarbs34gfat27gfibre
BREAKFAST 6:30 AM
Optavia Protein Shake1 pouch113 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Ascent Protein Powder1.5 scoop188 cal
Meal Totals
339cal52gprotein26gcarbs3gfat8gfibre
SNACK 10:00 AM
Optavia Protein Bar1 bar218 cal
Meal Totals
218cal22gprotein19gcarbs6gfat10gfibre
LUNCH 12:00 PM
Taco Time NW - Crisp Chicken Taco2 taco365 cal
Meal Totals
366cal31gprotein20gcarbs18gfat
SNACK 3:00 PM
Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
DINNER 7:00 PM
Chicken Breast (Cooked)(OZ)7 oz309 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
539cal67gprotein52gcarbs7gfat7gfibre
Stoic Physique

Friday Meal Plan

Doug Cohen
Daily Totals
1977cal175gprotein218gcarbs45gfat38gfibre
BREAKFAST 6:30 AM
Egg (Large)2 egg150 cal
Egg White150 g73 cal
Natures Own - Sourdough Bread2 slice154 cal
Olive Oil6 g54 cal
Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
520cal36gprotein49gcarbs20gfat7gfibre
SNACK 10:00 AM
Mandarin Orange2 medium80 cal
Ascent Protein Powder1 scoop125 cal
Meal Totals
205cal27gprotein22gcarbs1gfat3gfibre
LUNCH 12:00 PM
Ground Bison (90/10)(cooked)5 oz239 cal
Brown Rice, Cooked150 g166 cal
Broccoli (gm)80 g33 cal
Meal Totals
444cal35gprotein40gcarbs16gfat5gfibre
SNACK 3:00 PM
Mandarin Orange2 medium80 cal
Optavia Protein Bar1 bar218 cal
Meal Totals
298cal24gprotein37gcarbs6gfat13gfibre
DINNER 7:00 PM
White Rice (Cooked)200 grams252 cal
Cod, Cooked200 g198 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
510cal53gprotein70gcarbs2gfat10gfibre
Stoic Physique

Saturday Meal Plan

Doug Cohen
Daily Totals
1504cal166gprotein120gcarbs40gfat26gfibre
BREAKFAST 7:00 AM
Egg (Large)2 egg150 cal
Egg White200 g96 cal
Natures Own - Sourdough Bread1 slice77 cal
Meal Totals
324cal37gprotein17gcarbs12gfat2gfibre
SNACK 10:00 AM
Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
LUNCH 12:00 PM
Chicken Breast (Cooked)(OZ)5 oz221 cal
White Rice (Cooked)100 grams126 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
385cal48gprotein37gcarbs5gfat6gfibre
SNACK 3:00 PM
Optavia Protein Bar1 bar218 cal
Meal Totals
218cal22gprotein19gcarbs6gfat10gfibre
DINNER 7:00 PM
Sirloin Steak - Cooked6 oz292 cal
Pasta (Cooked)(gm)80 grams126 cal
Rao'S Marinara Sauce100 grams76 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
537cal58gprotein38gcarbs17gfat6gfibre
Stoic Physique

Sunday Meal Plan

Doug Cohen
Daily Totals
1586cal175gprotein127gcarbs42gfat25gfibre
BREAKFAST 7:00 AM
Egg (Large)2 egg150 cal
Egg White200 g96 cal
Natures Own - Sourdough Bread1 slice77 cal
Meal Totals
324cal37gprotein17gcarbs12gfat2gfibre
SNACK 10:00 AM
Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
LUNCH 12:00 PM
Cod - Cooked (Oz)8 oz302 cal
White Rice (Cooked)150 grams189 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
523cal74gprotein50gcarbs3gfat6gfibre
SNACK 3:00 PM
Optavia Protein Bar1 bar218 cal
Meal Totals
218cal22gprotein19gcarbs6gfat10gfibre
DINNER 7:00 PM
Ground Bison (90/10)(cooked)6 oz287 cal
Pasta (Cooked)(gm)70 grams110 cal
Rao'S Marinara Sauce70 grams53 cal
Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
481cal41gprotein32gcarbs21gfat5gfibre
Stoic Physique

Additional Options

Doug Cohen
LUNCH OPTION #1
Panda Express - Black Pepper Angus Steak1 serving218 cal
Brown Rice, Cooked80 g89 cal
Broccoli (gm)80 g33 cal
Meal Totals
339cal23gprotein37gcarbs11gfat4gfibre
LUNCH OPTION #2
Subway - Grilled Chicken Wrap0.75 wrap389 cal
Meal Totals
395cal33gprotein41gcarbs11gfat
LUNCH OPTION #3
Panda Express - Black Pepper Angus Steak1 serving218 cal
Brown Rice, Cooked100 g111 cal
Broccoli (gm)100 g41 cal
Meal Totals
367cal24gprotein43gcarbs11gfat4gfibre
LUNCH OPTION #4
Taco Time NW - Crisp Chicken Taco2 taco365 cal
Meal Totals
366cal31gprotein20gcarbs18gfat
Stoic Physique

Shopping List

Everything for the week · Doug Cohen
Food ItemAmount
93/7 - Lean Ground Turkey (Cooked)7 oz
Apple (Whole)1 medium (~182 g)
Ascent Protein Powder5 scoop
Avocado (Single)0.5 medium (~150 g edible)
Baby Spinach60 grams
Blue Diamond - Almond Nut Thins Nut & Rice Cracker20 grams
Broccoli (gm)80 g
Brown Rice, Cooked150 g
Chicken Breast (Cooked)(OZ)18 oz
Cod - Cooked (Oz)8 oz
Cod, Cooked200 g
Dry Spices (Your Choice)1 serving
Egg (Large)8 egg
Egg White900 g
Fresh/Frozen Mixed Berries520 grams
Ground Bison (90/10)(cooked)19 oz
Iceberg Lettuce100 g
Mandarin Orange10 medium
Mixed Vegetables (Your Choice)1010 grams
Natures Own - Sourdough Bread4 slice
Olive Oil16 g
Optavia Protein Bar6 bar
Optavia Protein Shake2 pouch
Pasta (Cooked)(gm)150 grams
Rao'S Marinara Sauce170 grams
Salmon (Cooked)19 oz
Sirloin Steak - Cooked6 oz
Soy Sauce, Low Sodium (tbsp)2 tbsp
Taco Time NW - Crisp Chicken Taco2 taco
White Rice (Cooked)1040 grams
White Wine Vinegar (tsp)3 tsp
Stoic Physique

Options Shopping List

Extra meal options · Doug Cohen
Food ItemAmount
Broccoli (gm)180 g
Brown Rice, Cooked180 g
Panda Express - Black Pepper Angus Steak2 serving
Subway - Grilled Chicken Wrap0.8 wrap
Taco Time NW - Crisp Chicken Taco2 taco
Stoic Physique

Recipe Details

How to make them · Doug Cohen
Chicken Salad

1. Grill, bake or air fry chicken breast with dry seasonings of your choice

2. Tear lettuce into bite-sized pieces, add spinach or other light greens. Place in a large bowl.

3. Drizzle olive oil and vinegar over salad and gently toss.

4. Sprinkle with cilantro leaves and top with cooked chicken breast.