Stoic Physique

Daily Targets

Weekly Overview · Jon Hawks
Monday
1524cal172gprotein119gcarbs40gfat18gfibre
Tuesday
1515cal168gprotein123gcarbs39gfat19gfibre
Wednesday
1511cal169gprotein103gcarbs47gfat36gfibre
Thursday
1499cal163gprotein106gcarbs47gfat31gfibre
Friday
1836cal145gprotein161gcarbs68gfat48gfibre
Saturday
1945cal170gprotein179gcarbs61gfat43gfibre
Sunday
1633cal153gprotein136gcarbs53gfat28gfibre
Stoic Physique

Monday Meal Plan

Jon Hawks
Daily Totals
1524cal172gprotein119gcarbs40gfat18gfibre
BREAKFAST6:00AM
Egg (Large)1 egg75 cal
Egg White150 g73 cal
Ezekiel Bread1 Slices81 cal
Meal Totals
230cal27gprotein17gcarbs6gfat3gfibre
SNACK9:30AM
Beef Jerky30 grams78 cal
Meal Totals
77cal11gprotein6gcarbs1gfat
LUNCH12:00PM
Chicken Breast (cooked)(grams)175 grams274 cal
Non-Fat Cottage Cheese40 grams27 cal
Cream Cheese, Low Fat12 g25 cal
Shredded Parmesan Cheese5 grams17 cal
Mission - Carb Balance Tortillas - 45 Cals1 tortilla82 cal
White Rice (Cooked)40 grams51 cal
Sundried Tomatoes7 grams20 cal
Baby Spinach5 grams2 cal
Garlic2 g3 cal
Meal Totals
497cal66gprotein29gcarbs13gfat2gfibre
SNACK3:00PM
Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
109cal9gprotein16gcarbs1gfat2gfibre
DINNER6:00PM
93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
80 calories & delightful wheat hamburger buns by sara lee1 bun81 cal
Light Singles Cheese1 slice47 cal
Mixed Vegetables (Your Choice)75 grams30 cal
Meal Totals
421cal45gprotein22gcarbs17gfat9gfibre
SNACK8:30PM
Non-Fat Cottage Cheese120 grams80 cal
Lemon Juice (Tbsp)1 Tbsp4 cal
Monk Fruit Sweetener5 grams0 cal
Honey Maid Graham Crackers - Nabisco15 grams66 cal
Strawberries100 g36 cal
Meal Totals
190cal14gprotein29gcarbs2gfat2gfibre
Stoic Physique

Tuesday Meal Plan

Jon Hawks
Daily Totals
1515cal168gprotein123gcarbs39gfat19gfibre
BREAKFAST6:00AM
Egg (Large)1 egg75 cal
Egg White150 g73 cal
Ezekiel Bread1 Slices81 cal
Meal Totals
230cal27gprotein17gcarbs6gfat3gfibre
SNACK9:30AM
Beef Jerky30 grams78 cal
Meal Totals
77cal11gprotein6gcarbs1gfat
LUNCH12:00PM
Chicken Breast (cooked)(grams)150 grams235 cal
Non-Fat Cottage Cheese40 grams27 cal
Cream Cheese, Low Fat12 g25 cal
Shredded Parmesan Cheese5 grams17 cal
Mission - Carb Balance Tortillas - 45 Cals1 tortilla82 cal
White Rice (Cooked)40 grams51 cal
Sundried Tomatoes7 grams20 cal
Baby Spinach5 grams2 cal
Garlic2 g3 cal
Meal Totals
460cal59gprotein29gcarbs12gfat2gfibre
SNACK3:00PM
Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
109cal9gprotein16gcarbs1gfat2gfibre
DINNER6:00PM
93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
80 calories & delightful wheat hamburger buns by sara lee1 bun81 cal
Light Singles Cheese1 slice47 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
429cal45gprotein24gcarbs17gfat10gfibre
SNACK8:30PM
Non-Fat Cottage Cheese150 grams100 cal
Lemon Juice (Tbsp)1 Tbsp4 cal
Monk Fruit Sweetener5 grams0 cal
Honey Maid Graham Crackers - Nabisco15 grams66 cal
Strawberries100 g36 cal
Meal Totals
210cal17gprotein31gcarbs2gfat2gfibre
Stoic Physique

Wednesday Meal Plan

Jon Hawks
Daily Totals
1511cal169gprotein103gcarbs47gfat36gfibre
PREWORKOUT4:30AM
Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
BREAKFAST7:00AM
Egg (Large)1 egg75 cal
Egg White200 g96 cal
Ezekiel Bread1 Slices81 cal
Meal Totals
250cal32gprotein17gcarbs6gfat3gfibre
SNACK10:00AM
Beef Jerky30 grams78 cal
Meal Totals
77cal11gprotein6gcarbs1gfat
LUNCH1:00PMGround Beef Bbq Wrap - Low Cal Wrap
G Hughes - Sugar Free BBQ Sauce30 grams8 cal
Romaine/Cos Lettuce100 g21 cal
Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
Low Fat Shredded Cheese20 grams64 cal
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Meal Totals
441cal55gprotein8gcarbs21gfat18gfibre
SNACK3:30PM
Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
109cal9gprotein16gcarbs1gfat2gfibre
DINNER6:00PM
93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
80 calories & delightful wheat hamburger buns by sara lee1 bun81 cal
Light Singles Cheese1 slice47 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
429cal45gprotein24gcarbs17gfat10gfibre
SNACK8:30PM
Non-Fat Cottage Cheese150 grams100 cal
Lemon Juice (Tbsp)1 Tbsp4 cal
Monk Fruit Sweetener5 grams0 cal
Honey Maid Graham Crackers - Nabisco10 grams44 cal
Strawberries50 g18 cal
Meal Totals
165cal16gprotein23gcarbs1gfat1gfibre
Stoic Physique

Thursday Meal Plan

Jon Hawks
Daily Totals
1499cal163gprotein106gcarbs47gfat31gfibre
PREWORKOUT4:30AM
Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
BREAKFAST7:00AM
Egg (Large)1 egg75 cal
Egg White150 g73 cal
Ezekiel Bread1 Slices81 cal
Meal Totals
230cal27gprotein17gcarbs6gfat3gfibre
SNACK10:00AM
Beef Jerky30 grams78 cal
Meal Totals
77cal11gprotein6gcarbs1gfat
LUNCH1:00PMGround Beef Bbq Wrap - Low Cal Wrap
G Hughes - Sugar Free BBQ Sauce30 grams8 cal
Romaine/Cos Lettuce100 g21 cal
Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
Low Fat Shredded Cheese20 grams64 cal
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Meal Totals
441cal55gprotein8gcarbs21gfat18gfibre
SNACK3:30PM
Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
109cal9gprotein16gcarbs1gfat2gfibre
DINNER6:00PMSpicy Chicken Nuggets
Pasta (Cooked)(gm)80 grams126 cal
Rao'S Marinara Sauce70 grams53 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Chicken Breast, Cooked150 g226 cal
Crushed Pork Belly15 grams77 cal
Egg White35 g17 cal
Meal Totals
546cal59gprotein37gcarbs18gfat6gfibre
SNACK8:30PM
Quaker Lightly Salted Rice Cakes1 cake32 cal
Smucker'S Strawberry Sugar Free Jam20 grams24 cal
Meal Totals
56cal1gprotein13gcarbs0gfat
Stoic Physique

Friday Meal Plan

Jon Hawks
Daily Totals
1836cal145gprotein161gcarbs68gfat48gfibre
BREAKFAST6:00AM
Egg (Large)1 egg75 cal
Egg White150 g73 cal
Ezekiel Bread1 Slices81 cal
Meal Totals
230cal27gprotein17gcarbs6gfat3gfibre
SNACK9:30AM
Beef Jerky30 grams78 cal
Mandarin Orange2 medium80 cal
Meal Totals
157cal13gprotein24gcarbs1gfat3gfibre
LUNCH1:00PMGround Beef Bbq Wrap - Low Cal Wrap
G Hughes - Sugar Free BBQ Sauce40 grams11 cal
Romaine/Cos Lettuce100 g21 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
Low Fat Shredded Cheese20 grams64 cal
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Meal Totals
513cal61gprotein11gcarbs25gfat35gfibre
SNACK3:00PM
Non-Fat Cottage Cheese150 grams100 cal
Fresh/Frozen Mixed Berries130 grams59 cal
Meal Totals
161cal16gprotein22gcarbs1gfat3gfibre
Snack3:30PM
Meal Totals
0cal0gprotein0gcarbs0gfat
DINNER6:00PMSpicy Chicken Nuggets
Medium Pizza (Varied Toppings)(Slices)2 Slice646 cal
Meal Totals
646cal24gprotein70gcarbs30gfat4gfibre
SNACK8:30PM
Quaker Lightly Salted Rice Cakes2 cake64 cal
Peanut Butter10 grams61 cal
Meal Totals
129cal4gprotein17gcarbs5gfat
Stoic Physique

Saturday Meal Plan

Jon Hawks
Daily Totals
1945cal170gprotein179gcarbs61gfat43gfibre
PREWORKOUT6:30AM
Mandarin Orange1 medium40 cal
Honey20 g66 cal
Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
261cal4gprotein59gcarbs1gfat5gfibre
BREAKFAST9:00AM
Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Dymatize Elite - Whey Protein1 scoop139 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
304cal42gprotein25gcarbs4gfat2gfibre
LUNCH12:00PMPower Protein Avocado Bowl
Avocado (Single)0.25 medium (~150 g edible)66 cal
Spinach (Gm)40 g12 cal
White Rice (Cooked)100 grams126 cal
93/7 - Lean Ground Turkey (Cooked)5.5 oz286 cal
Newman's Own Dressing - Light Balsamic Vinaigrette30 grams44 cal
Meal Totals
537cal42gprotein36gcarbs25gfat6gfibre
SNACK3:00PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
DINNER6:00PMChicken Vegetable Fajitas
Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
Boneless Skinless Chicken Breast (uncooked)8 oz249 cal
Extra Virgin Olive Oil8 g72 cal
Black Pepper (Dash)1 dash0 cal
Chili Powder1 tsp8 cal
Cumin Ground (Tsp)0.5 tsp5 cal
Lemon Juice15 g4 cal
Bell Pepper, Red0.5 medium (~119 g)19 cal
Bell Pepper, Green0.5 medium (~119 g)14 cal
Onion0.5 medium (~110 g)24 cal
Cilantro Leaves0.5 cup2 cal
Meal Totals
468cal54gprotein18gcarbs20gfat20gfibre
SNACK8:30PM
Halo Top Ice Cream (low cal flavors)0.5 Pint157 cal
Meal Totals
163cal8gprotein26gcarbs3gfat7gfibre
Stoic Physique

Sunday Meal Plan

Jon Hawks
Daily Totals
1633cal153gprotein136gcarbs53gfat28gfibre
PREWORKOUT6:30AM
Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
BREAKFAST9:00AM
Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Dymatize Elite - Whey Protein1 scoop139 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
276cal38gprotein22gcarbs4gfat2gfibre
LUNCH12:00PMPower Protein Avocado Bowl
Avocado (Single)0.25 medium (~150 g edible)66 cal
Spinach (Gm)40 g12 cal
White Rice (Cooked)65 grams82 cal
93/7 - Lean Ground Turkey (Cooked)5.5 oz286 cal
Newman's Own Dressing - Light Balsamic Vinaigrette30 grams44 cal
Meal Totals
497cal42gprotein26gcarbs25gfat5gfibre
SNACK3:00PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
DINNER6:00PM
Chicken Thigh (Cooked)(Skinless)5 oz277 cal
Sweet Potato (cooked)(Gm)150 g131 cal
Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
445cal44gprotein38gcarbs13gfat9gfibre
SNACK8:30PM
Halo Top Ice Cream (low cal flavors)0.5 Pint157 cal
Meal Totals
163cal8gprotein26gcarbs3gfat7gfibre
Stoic Physique

Additional Options

Jon Hawks
Lunch or Dinner Option
Chicken Breast (cooked)(grams)150 grams235 cal
Non-Fat Cottage Cheese40 grams27 cal
Cheddar Cheese, Low Fat15 g34 cal
Cream Cheese, Low Fat12 g25 cal
Shredded Parmesan Cheese5 grams17 cal
Mission - Carb Balance Tortillas - 45 Cals1 tortilla82 cal
White Rice (Cooked)20 grams25 cal
Sundried Tomatoes7 grams20 cal
Baby Spinach5 grams2 cal
Garlic2 g3 cal
Meal Totals
471cal61gprotein23gcarbs15gfat1gfibre
Stoic Physique

Shopping List

Everything for the week · Jon Hawks
Food ItemAmount
80 calories & delightful wheat hamburger buns by sara lee3 bun
93/7 - Lean Ground Turkey (Cooked)26 oz
93/7 Lean Ground Beef (Cooked)18 oz
Avocado (Single)0.5 medium (~150 g edible)
Baby Spinach10 grams
Barebells Protein Bars2 bar
Beef Jerky150 grams
Bell Pepper, Green0.5 medium (~119 g)
Bell Pepper, Red0.5 medium (~119 g)
Black Pepper (Dash)1 dash
Boneless Skinless Chicken Breast (uncooked)8 oz
Chicken Breast (cooked)(grams)325 grams
Chicken Breast, Cooked150 g
Chicken Thigh (Cooked)(Skinless)5 oz
Chili Powder1 tsp
Cilantro Leaves0.5 cup
Cream Cheese, Low Fat24 g
Crushed Pork Belly15 grams
Cumin Ground (Tsp)0.5 tsp
Dymatize Elite - Whey Protein2 scoop
Egg (Large)5 egg
Egg White835 g
Extra Virgin Olive Oil8 g
Ezekiel Bread5 Slices
Fresh/Frozen Mixed Berries730 grams
G Hughes - Sugar Free BBQ Sauce100 grams
Garlic4 g
Greek Yogurt - Nonfat - Any Flavor750 grams
Halo Top Ice Cream (low cal flavors)1 Pint
Honey20 g
Honey Maid Graham Crackers - Nabisco40 grams
Lemon Juice15 g
Lemon Juice (Tbsp)3 Tbsp
Light Singles Cheese3 slice
Low Fat Shredded Cheese60 grams
Mandarin Orange6 medium
Medium Pizza (Varied Toppings)(Slices)2 Slice
Mission - Carb Balance Tortillas - 45 Cals2 tortilla
Mission Foods - Carb Balance Flour Tortillas5 serving
Mixed Vegetables (Your Choice)475 grams
Monk Fruit Sweetener15 grams
Newman's Own Dressing - Light Balsamic Vinaigrette60 grams
Non-Fat Cottage Cheese650 grams
Onion0.5 medium (~110 g)
Pasta (Cooked)(gm)80 grams
Peanut Butter10 grams
Quaker Lightly Salted Rice Cakes3 cake
Rao'S Marinara Sauce70 grams
Rice Cakes (Your Choice Flavor)3 Rice cake
Romaine/Cos Lettuce300 g
Shredded Parmesan Cheese10 grams
Smucker'S Strawberry Sugar Free Jam20 grams
Spinach (Gm)80 g
Strawberries250 g
Sundried Tomatoes14 grams
Sweet Potato (cooked)(Gm)150 g
White Rice (Cooked)245 grams
Stoic Physique

Options Shopping List

Extra meal options · Jon Hawks
Food ItemAmount
Baby Spinach5 grams
Cheddar Cheese, Low Fat15 g
Chicken Breast (cooked)(grams)150 grams
Cream Cheese, Low Fat12 g
Garlic2 g
Mission - Carb Balance Tortillas - 45 Cals1 tortilla
Non-Fat Cottage Cheese40 grams
Shredded Parmesan Cheese5 grams
Sundried Tomatoes7 grams
White Rice (Cooked)20 grams
Stoic Physique

Recipe Details

How to make them · Jon Hawks
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

Spicy Chicken Nuggets

Add chicken breast, crushed pork crackle, egg and all seasonings to a blender or food processor

Blend ingredientsBlend until combined but not completely smooth

Form NuggetsScoop mixture and form into nugget shapes

Roll NuggetsRoll nuggets in extra crushed pork crackle to coat the outside for extra crispiness

Air Fry NuggetsAir fry at 200°C (400°F) for 10 to 12 minutes, flipping halfway, until golden and cooked through

Chicken Vegetable Fajitas

1. Cut chicken breast into strips.

2. Add oil/pam spray to a large sauté pan over medium heat. Add chicken, spices and lemon juice. Cook until chicken is half way cooked.

3. Cut peppers and onions into thin strips. Add to pan and cook until veggies are tender and chicken is cooked through.

4. Add cilantro.

Seasonings: Black Pepper (Dash) (1 dash), Cumin Ground (Tsp) (0.5 tsp), Lemon Juice (15 g), Chili Powder (1 tsp).

Power Protein Avocado Bowl

NOTE: Meat is weighed out COOKED or RAW depending on listing (be mindful to double check and if you have a preference let us know)

1) Cook the protein source

Season with salt, pepper, and garlic powder.

2)Prepare the Rice

Cook white rice ahead of time (1 part rice : 2 parts water, simmer until fluffy).

3)Assemble the Bowl

Start with baby spinach at the base then add warm rice and cooked protein source. Top with dressing and sliced avocado to stir in.