Stoic Physique

Daily Targets

Weekly Overview · Mike Carlson
Monday
1726cal145gprotein201gcarbs38gfat27gfibre
Tuesday
1763cal159gprotein158gcarbs55gfat17gfibre
Wednesday
1739cal169gprotein169gcarbs43gfat18gfibre
Thursday
1765cal171gprotein178gcarbs41gfat26gfibre
Friday
1744cal176gprotein161gcarbs44gfat49gfibre
Saturday
1751cal180gprotein143gcarbs51gfat48gfibre
Sunday
1730cal177gprotein125gcarbs58gfat13gfibre
Stoic Physique

Monday Meal Plan

Mike Carlson
Daily Totals
1726cal145gprotein201gcarbs38gfat27gfibre
Pre-workout 5:30 AM
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast 8:00 AM
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Cocao Nibs10 grams43 cal
Whey Protein Powder1 scoop122 cal
Creatine5 grams0 cal
Perfect Aminos1 serving20 cal
Meal Totals
297cal45gprotein18gcarbs5gfat
Lunch 12:00 PMChicken Sandwich
Sourdough Bread2 slice (40gm)218 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Chicken Breast (Cooked)(OZ)4 oz177 cal
Tomato (Slices)2 Slice (~20gm)10 cal
Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
450cal46gprotein53gcarbs6gfat7gfibre
Snack 3:00 PM
Chomps Beef Stick1 beef stick103 cal
Meal Totals
103cal10gprotein0gcarbs7gfat
Dinner 7:00 PMSteak Fiesta Bowl
Ribeye Beef Steak100 g246 cal
Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
Black Beans (Boiled)60 grams79 cal
Corn (canned)60 grams46 cal
Salsa100 grams34 cal
Romaine/Cos Lettuce100 g21 cal
Onion0.5 medium (~110 g)24 cal
Tomato0.5 medium (~123 g)14 cal
White Rice (Cooked)100 grams126 cal
Meal Totals
629cal38gprotein81gcarbs17gfat17gfibre
Snack 9:00 PM
Yasso Frozen Greek Yogurt Vanilla Bean Sandwich1 sandwich135 cal
Meal Totals
135cal5gprotein22gcarbs3gfat
Stoic Physique

Tuesday Meal Plan

Mike Carlson
Daily Totals
1763cal159gprotein158gcarbs55gfat17gfibre
Breakfast 8:00 AM
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Cocao Nibs10 grams43 cal
Whey Protein Powder1 scoop122 cal
Creatine5 grams0 cal
Perfect Aminos1 serving20 cal
Meal Totals
297cal45gprotein18gcarbs5gfat
Lunch 12:00 PMChicken Sandwich
Sourdough Bread2 slice (40gm)218 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Chicken Breast (Cooked)(OZ)4 oz177 cal
Tomato (Slices)2 Slice (~20gm)10 cal
Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
450cal46gprotein53gcarbs6gfat7gfibre
Snack 3:00 PM
Chomps Beef Stick1 beef stick103 cal
Meal Totals
103cal10gprotein0gcarbs7gfat
Dinner 7:00 PMAir Fryer Potato Wedges
Ribeye Beef Steak150 g369 cal
Potatoes (Uncooked)400 g292 cal
Olive Oil12 g108 cal
Paprika (Ground)0.5 tsp4 cal
Chili Powder0.5 tsp4 cal
Salt0.5 tsp0 cal
Pepper, Black, Ground2 dash0 cal
Meal Totals
776cal45gprotein68gcarbs36gfat8gfibre
Snack 9:00 PM
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
137cal13gprotein19gcarbs1gfat2gfibre
Stoic Physique

Wednesday Meal Plan

Mike Carlson
Daily Totals
1739cal169gprotein169gcarbs43gfat18gfibre
Pre-workout 5:30 AM
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast 8:00 AM
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Cocao Nibs10 grams43 cal
Whey Protein Powder1 scoop122 cal
Creatine5 grams0 cal
Perfect Aminos1 serving20 cal
Meal Totals
297cal45gprotein18gcarbs5gfat
Lunch 12:00 PMChicken Sandwich
Sourdough Bread2 slice (40gm)218 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Chicken Breast (Cooked)(OZ)4 oz177 cal
Tomato (Slices)2 Slice (~20gm)10 cal
Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
470cal47gprotein57gcarbs6gfat9gfibre
Snack 3:00 PM
Chomps Beef Stick1 beef stick103 cal
Meal Totals
103cal10gprotein0gcarbs7gfat
Dinner 7:00 PMGround Beef Bowl
93/7 Lean Ground Beef (Cooked)8 oz368 cal
Bell Pepper, Green1 medium (~119 g)28 cal
Tomato1 medium (~123 g)26 cal
Onion0.5 medium (~110 g)24 cal
Olive Oil5 g45 cal
Dry Spices (Your Choice)1 serving0 cal
White Rice (Cooked)100 grams126 cal
Meal Totals
622cal61gprotein45gcarbs22gfat6gfibre
Snack 9:00 PM
Yasso Frozen Greek Yogurt Vanilla Bean Sandwich1 sandwich135 cal
Meal Totals
135cal5gprotein22gcarbs3gfat
Stoic Physique

Thursday Meal Plan

Mike Carlson
Daily Totals
1765cal171gprotein178gcarbs41gfat26gfibre
Breakfast 8:00 AM
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Cocao Nibs10 grams43 cal
Whey Protein Powder1 scoop122 cal
Creatine5 grams0 cal
Perfect Aminos1 serving20 cal
Meal Totals
297cal45gprotein18gcarbs5gfat
Lunch 12:00 PMChicken Sandwich
Sourdough Bread2 slice (40gm)218 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Avocado (Single)0.5 medium (~150 g edible)132 cal
Chicken Breast (Cooked)(OZ)4 oz177 cal
Tomato (Slices)2 Slice (~20gm)10 cal
Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
577cal47gprotein59gcarbs17gfat12gfibre
Snack 3:00 PM
Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Dinner 7:00 PM
Sirloin Steak - Cooked6 oz292 cal
Pasta (Cooked)(gm)180 grams283 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Rao'S Marinara Sauce100 grams76 cal
Meal Totals
714cal65gprotein73gcarbs18gfat10gfibre
Snack 9:00 PM
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
137cal13gprotein19gcarbs1gfat2gfibre
Stoic Physique

Friday Meal Plan

Mike Carlson
Daily Totals
1744cal176gprotein161gcarbs44gfat49gfibre
Pre-workout 5:30 AM
Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast 8:00 AM
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Cocao Nibs10 grams43 cal
Whey Protein Powder1 scoop122 cal
Creatine5 grams0 cal
Perfect Aminos1 serving20 cal
Meal Totals
297cal45gprotein18gcarbs5gfat
Lunch 12:00 PMChicken Sandwich
Sourdough Bread2 slice (40gm)218 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Chicken Breast (Cooked)(OZ)4 oz177 cal
Tomato (Slices)2 Slice (~20gm)10 cal
Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
470cal47gprotein57gcarbs6gfat9gfibre
Snack 3:00 PM
Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Dinner 7:00 PMGround Beef Bbq Wrap - Low Cal Wrap
Romaine/Cos Lettuce100 g21 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
BBQ Sauce40 grams80 cal
Low Fat Shredded Cheese25 grams81 cal
93/7 Lean Ground Beef (Cooked)8 oz368 cal
Meal Totals
690cal77gprotein28gcarbs30gfat35gfibre
Snack 9:00 PM
Yasso Frozen Greek Yogurt Vanilla Bean Sandwich1 sandwich135 cal
Meal Totals
135cal5gprotein22gcarbs3gfat
Stoic Physique

Saturday Meal Plan

Mike Carlson
Daily Totals
1751cal180gprotein143gcarbs51gfat48gfibre
Breakfast 8:00 AM
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Cocao Nibs10 grams43 cal
Whey Protein Powder1 scoop122 cal
Creatine5 grams0 cal
Perfect Aminos1 serving20 cal
Meal Totals
297cal45gprotein18gcarbs5gfat
Lunch 12:00 PMGround Beef Bbq Wrap - Low Cal Wrap
Romaine/Cos Lettuce100 g21 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
BBQ Sauce30 grams60 cal
Low Fat Shredded Cheese20 grams64 cal
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Meal Totals
561cal61gprotein23gcarbs25gfat35gfibre
Snack 3:00 PM
Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Dinner 7:00 PM
Sirloin Steak - Cooked7 oz340 cal
Pasta (Cooked)(gm)170 grams267 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Rao'S Marinara Sauce120 grams91 cal
Meal Totals
736cal72gprotein67gcarbs20gfat7gfibre
Snack 9:00 PM
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
53cal1gprotein10gcarbs1gfat2gfibre
Stoic Physique

Sunday Meal Plan

Mike Carlson
Daily Totals
1730cal177gprotein125gcarbs58gfat13gfibre
Breakfast 8:00 AM
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Cocao Nibs10 grams43 cal
Whey Protein Powder1 scoop122 cal
Creatine5 grams0 cal
Perfect Aminos1 serving20 cal
Meal Totals
297cal45gprotein18gcarbs5gfat
Lunch 12:00 PMBurger Crunch Salad
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Romaine/Cos Lettuce100 g21 cal
Taylor Farms - Coleslaw Salad Kit80 grams108 cal
Tomato0.5 medium (~123 g)14 cal
Red Onion0.25 Medium (150gm)15 cal
Pickled Cucumber Dill20 grams4 cal
Low Fat Shredded Cheese25 grams81 cal
Light Thousand Island Dressing25 ML45 cal
Meal Totals
562cal52gprotein30gcarbs26gfat4gfibre
Snack 3:00 PM
Chomps Beef Stick1 beef stick103 cal
Meal Totals
103cal10gprotein0gcarbs7gfat
Dinner 7:00 PMAir Fryer Potato Wedges
Sirloin Steak - Cooked6 oz292 cal
Potatoes (Uncooked)350 g256 cal
Olive Oil8 g72 cal
Paprika (Ground)0.5 tsp4 cal
Chili Powder0.5 tsp4 cal
Salt0.5 tsp0 cal
Pepper, Black, Ground2 dash0 cal
Meal Totals
631cal57gprotein58gcarbs19gfat7gfibre
Snack 9:00 PM
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
137cal13gprotein19gcarbs1gfat2gfibre
Stoic Physique

Additional Options

Mike Carlson
Lunch Option #1Chicken Bbq Wrap - Low Cal Wrap
Grilled Chicken (Oz)6 oz246 cal
Romaine/Cos Lettuce100 g21 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
BBQ Sauce50 grams100 cal
Low Fat Shredded Cheese25 grams81 cal
Meal Totals
588cal69gprotein33gcarbs20gfat35gfibre
Lunch Option #2Chicken Caesar Low Cal Wrap
Chicken Breast (Cooked)(OZ)5 oz221 cal
Romaine/Cos Lettuce100 g21 cal
Lite Caesar Dressing By Newman'S Own45 grams99 cal
Shredded Parmesan Cheese30 grams102 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
Meal Totals
576cal71gprotein10gcarbs28gfat35gfibre
Dinner Option #1Beef Stir Fry - Sirloin
White Rice (Cooked)150 grams189 cal
Onion (Gm)80 g35 cal
Bell Pepper100 g31 cal
Spinach (Gm)50 g15 cal
Broccoli (gm)100 g41 cal
Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
Olive Oil10 g90 cal
Sirloin Steak (Raw)6 oz198 cal
Meal Totals
617cal48gprotein68gcarbs17gfat10gfibre
Dinner Option #2Beef Power Bowl - 93 / 7
Olive Oil8 g72 cal
White Wine Vinegar2 Tbsp0 cal
Sesame Seeds6 g41 cal
Poppy Seed5 grams26 cal
Spinach (Gm)60 g17 cal
Chickpeas (Canned)(Drained)50 g72 cal
White Rice (Cooked)120 grams151 cal
93/7 Lean Ground Beef (Cooked)5 oz230 cal
Meal Totals
614cal45gprotein50gcarbs26gfat7gfibre
Snack Option #1
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Chocolate Chips20 grams106 cal
Meal Totals
190cal13gprotein21gcarbs6gfat
Stoic Physique

Shopping List

Everything for the week · Mike Carlson
Food ItemAmount
93/7 Lean Ground Beef (Cooked)28 oz
Apple (Whole)1 medium (~182 g)
Avocado (Single)0.5 medium (~150 g edible)
Banana, Single3 medium (~118 g)
BBQ Sauce70 grams
Bell Pepper, Green1 medium (~119 g)
Black Beans (Boiled)60 grams
Chicken Breast (Cooked)(OZ)20 oz
Chili Powder1 tsp
Chomps Beef Stick4 beef stick
Cocao Nibs70 grams
Corn (canned)60 grams
Creatine35 grams
Dry Spices (Your Choice)1 serving
Fresh/Frozen Mixed Berries400 grams
Greek Yogurt - Nonfat - Any Flavor1850 grams
Iceberg Lettuce (Leaf)10 Leaf (med - 8gm)
Light Thousand Island Dressing25 ML
Low Fat Shredded Cheese70 grams
Mandarin Orange2 medium
Mission Foods - Carb Balance Flour Tortillas4 serving
Mixed Vegetables (Your Choice)850 grams
Olive Oil25 g
Onion1 medium (~110 g)
Paprika (Ground)1 tsp
Pasta (Cooked)(gm)350 grams
Pepper, Black, Ground4 dash
Perfect Aminos7 serving
Pickled Cucumber Dill20 grams
Potatoes (Uncooked)750 g
Rao'S Marinara Sauce220 grams
Red Onion0.3 Medium (150gm)
Ribeye Beef Steak250 g
Romaine/Cos Lettuce400 g
Salsa100 grams
Salt1 tsp
Sirloin Steak - Cooked19 oz
Sourdough Bread10 slice (40gm)
Taco Seasoning Mix (40% Less Sodium)15 grams
Taylor Farms - Coleslaw Salad Kit80 grams
Tomato2 medium (~123 g)
Tomato (Slices)10 Slice (~20gm)
Whey Protein Powder7 scoop
White Rice (Cooked)200 grams
Yasso Frozen Greek Yogurt Vanilla Bean Sandwich3 sandwich
Stoic Physique

Options Shopping List

Extra meal options · Mike Carlson
Food ItemAmount
93/7 Lean Ground Beef (Cooked)5 oz
BBQ Sauce50 grams
Bell Pepper100 g
Broccoli (gm)100 g
Chicken Breast (Cooked)(OZ)5 oz
Chickpeas (Canned)(Drained)50 g
Chocolate Chips20 grams
Greek Yogurt - Nonfat - Any Flavor150 grams
Grilled Chicken (Oz)6 oz
Lite Caesar Dressing By Newman'S Own45 grams
Low Fat Shredded Cheese25 grams
Mission Foods - Carb Balance Flour Tortillas4 serving
Olive Oil18 g
Onion (Gm)80 g
Poppy Seed5 grams
Romaine/Cos Lettuce200 g
Sesame Seeds6 g
Shredded Parmesan Cheese30 grams
Sirloin Steak (Raw)6 oz
Soy Sauce, Low Sodium (tbsp)3 tbsp
Spinach (Gm)110 g
White Rice (Cooked)270 grams
White Wine Vinegar2 Tbsp
Stoic Physique

Recipe Details

How to make them · Mike Carlson
Chicken Sandwich

Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)

Steak Fiesta Bowl

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.

Air Fryer Potato Wedges

Directions

NOTE: Potatoes weighed out UNCOOKED

1) Preheat an air fryer to 400 degrees F (200 degrees C).

2) Cut each potato in half lengthwise. Cut each half in half lengthwise, and then cut each quarter in half lengthwise. You will have 16 wedges. Gather the seasonings.

3) Place potato wedges in a large bowl. Add olive oil, paprika, parsley, chili, salt, and pepper; mix until well combined.

4) Place 1/2 of the potato wedges in the basket of the air fryer and cook for 10 minutes.

5) Flip wedges with tongs and cook for an additional 5 minutes. Remove to a plate.

6) Repeat to cook the remaining wedges.

Enjoy!

Seasonings: Paprika (Ground) (0.5 tsp), Chili Powder (0.5 tsp), Salt (0.5 tsp), Pepper, Black, Ground (2 dash).

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.

Ground Beef Bbq Wrap - Low Cal Wrap

1) In a small bowl, lightly toss ground beef, lettuce, bbq sauce and cheese.

2) Place mixture on tortilla. Fold up tightly.

NOTE: Ground beef is weighed out COOKED

Burger Crunch Salad

1. Heat a skillet over medium heat and cook ground beef until fully browned.

2. Season beef with salt, pepper, garlic powder, and paprika.

3. Remove beef from heat and set aside slightly to cool.

4. In a large bowl, add romaine lettuce and cole slaw

5. Add tomato, red onion, and pickles to the bowl.

6. Top salad with warm ground beef.

7. Sprinkle shredded cheese evenly over the top.

8. Add light burger sauce and toss lightly.

9. Finish with chosen crunchy topping and serve immediately

Chicken Bbq Wrap - Low Cal Wrap

1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.

2) Place mixture on tortilla. Fold up tightly.

Beef Power Bowl - 93 / 7

Ground beef weighed out COOKED

Add all ingredients in a bowl and whisk together. Top off with light dressing as needed.

Can add spinach in after mixing so it doesn't get soggy.

Can exclude vinegar if you prefer to not have it.

Chicken Caesar Low Cal Wrap

1) In a small bowl, lightly toss chicken, lettuce, dressing and Parmesan cheese.

2) Place mixture on tortilla. Fold up tightly.

Beef Stir Fry - Sirloin

DIRECTIONS:

NOTE: Sirloin steak should be weighed RAW

Prep your vegetables: Slice the onion, bell pepper, and broccoli. Wash and drain the spinach.

Heat olive oil in a large skillet or wok over medium-high heat.

Sear the sirloin steak slices until browned on the outside and just cooked through. Remove from pan and set aside.

Sauté the onions and bell peppers in the same pan until they begin to soften.

Add broccoli and spinach, cooking for a few more minutes until tender but still vibrant.

Return the steak to the pan, pour in the soy sauce, and stir everything together to coat evenly.

Cook for another 1–2 minutes, then remove from heat.