Stoic Physique

Daily Targets

Weekly Overview · Shawn Thundathil
Monday
1782cal191gprotein115gcarbs62gfat77gfibre
Tuesday
1697cal196gprotein91gcarbs61gfat56gfibre
Wednesday
1805cal198gprotein107gcarbs65gfat56gfibre
Thursday
1811cal193gprotein163gcarbs43gfat32gfibre
Friday
2060cal195gprotein203gcarbs52gfat27gfibre
Saturday
1998cal239gprotein130gcarbs58gfat52gfibre
Sunday
1607cal172gprotein88gcarbs63gfat47gfibre
Stoic Physique

Monday Meal Plan

Shawn Thundathil
Daily Totals
1782cal191gprotein115gcarbs62gfat77gfibre
Pre-Workout
Mandarin Orange2 medium80 cal
Meal Totals
80cal2gprotein18gcarbs0gfat3gfibre
BREAKFAST -6:30 PM
93/7 Lean Ground Beef (Cooked)5 oz230 cal
Egg White150 g73 cal
Low Fat Shredded Cheese20 grams64 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
Meal Totals
507cal69gprotein6gcarbs23gfat34gfibre
SNACK8:00 PM
Oikos - Triple 0 Greek Yogurt1 container88 cal
Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
157cal16gprotein21gcarbs1gfat3gfibre
LUNCH10:30 PMGround Turkey BBQ Wrap
G Hughes - Sugar Free BBQ Sauce1 grams0 cal
93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
Romaine/Cos Lettuce80 g16 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
Low Fat Shredded Cheese20 grams64 cal
Meal Totals
482cal54gprotein8gcarbs26gfat35gfibre
DInner 7:00 AMLime Chicken Tacos
Boneless Skinless Chicken Breast (uncooked)6 oz187 cal
Seasonings1 to taste0 cal
Corn (canned)40 grams31 cal
Salsa100 grams34 cal
Medium Flour Tortilla2 tortilla278 cal
Kraft Fat Free Cheese15 g24 cal
Meal Totals
556cal50gprotein62gcarbs12gfat2gfibre
Stoic Physique

Tuesday Meal Plan

Shawn Thundathil
Daily Totals
1697cal196gprotein91gcarbs61gfat56gfibre
BREAKFAST -6:30 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Egg White150 g73 cal
Low Fat Shredded Cheese20 grams64 cal
Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
Meal Totals
485cal70gprotein4gcarbs21gfat17gfibre
SNACK8:00 PM
Oikos - Triple 0 Greek Yogurt1 container88 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
120cal15gprotein15gcarbs0gfat2gfibre
LUNCH10:30 PMGround Turkey BBQ Wrap
G Hughes - Sugar Free BBQ Sauce40 grams11 cal
93/7 - Lean Ground Turkey (Cooked)6 oz312 cal
Romaine/Cos Lettuce80 g16 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
Low Fat Shredded Cheese20 grams64 cal
Meal Totals
536cal61gprotein10gcarbs28gfat35gfibre
DInner 7:00 AM
Boneless Skinless Chicken Breast (uncooked)6 oz187 cal
Seasonings1 to taste0 cal
Corn (canned)40 grams31 cal
Salsa100 grams34 cal
Medium Flour Tortilla2 tortilla278 cal
Kraft Fat Free Cheese15 g24 cal
Meal Totals
556cal50gprotein62gcarbs12gfat2gfibre
Stoic Physique

Wednesday Meal Plan

Shawn Thundathil
Daily Totals
1805cal198gprotein107gcarbs65gfat56gfibre
Pre-Workout
Drizzilicious- Rice Cakes1 bag91 cal
Meal Totals
91cal1gprotein15gcarbs3gfat
BREAKFAST -6:30 PM
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Egg White150 g73 cal
Low Fat Shredded Cheese20 grams64 cal
Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
Meal Totals
485cal70gprotein4gcarbs21gfat17gfibre
SNACK8:00 PM
Oikos - Triple 0 Greek Yogurt1 container88 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
141cal16gprotein17gcarbs1gfat2gfibre
LUNCH10:30 PMGround Turkey BBQ Wrap
G Hughes - Sugar Free BBQ Sauce30 grams8 cal
93/7 - Lean Ground Turkey (Cooked)6 oz312 cal
Romaine/Cos Lettuce80 g16 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
Low Fat Shredded Cheese20 grams64 cal
Meal Totals
532cal61gprotein9gcarbs28gfat35gfibre
DInner 7:00 AM
Boneless Skinless Chicken Breast (uncooked)6 oz187 cal
Seasonings1 to taste0 cal
Corn (canned)40 grams31 cal
Salsa100 grams34 cal
Medium Flour Tortilla2 tortilla278 cal
Kraft Fat Free Cheese15 g24 cal
Meal Totals
556cal50gprotein62gcarbs12gfat2gfibre
Stoic Physique

Thursday Meal Plan

Shawn Thundathil
Daily Totals
1811cal193gprotein163gcarbs43gfat32gfibre
BREAKFAST -6:30 PM
Redcon - Mre Lite2 scoop260 cal
Quaker Protein Oats1 packet227 cal
Meal Totals
487cal60gprotein46gcarbs7gfat
SNACK8:00 PM
Oikos - Triple 0 Greek Yogurt1 container88 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
141cal16gprotein17gcarbs1gfat2gfibre
LUNCH10:30 PMPower Protein Guac Bowl
93/7 Lean Ground Beef (Cooked)6 oz276 cal
365 - Guacamole Single Serve (57Gm)1 cup100 cal
Spinach (Gm)40 g12 cal
Primal Balsamic Vinaigrette20 ml68 cal
White Rice (Cooked)80 grams101 cal
Meal Totals
559cal46gprotein33gcarbs27gfat5gfibre
DInner 7:00 AMGrilled Chicken Fiesta Bowl
Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
Black Beans (Boiled)120 grams157 cal
Sweet Corn, Frozen25 g26 cal
Salsa75 grams25 cal
Romaine/Cos Lettuce100 g21 cal
Onion1 medium (~110 g)47 cal
Tomato1 medium (~123 g)26 cal
Grilled Chicken (Oz)6.75 oz277 cal
Meal Totals
624cal71gprotein67gcarbs8gfat25gfibre
Stoic Physique

Friday Meal Plan

Shawn Thundathil
Daily Totals
2060cal195gprotein203gcarbs52gfat27gfibre
Pre-Workout
Mandarin Orange2 medium80 cal
Meal Totals
80cal2gprotein18gcarbs0gfat3gfibre
BREAKFAST -6:30 PM
Redcon - Mre Lite2 scoop260 cal
Quaker Protein Oats1 packet227 cal
Meal Totals
487cal60gprotein46gcarbs7gfat
SNACK8:00 PM
Oikos - Triple 0 Greek Yogurt1 container88 cal
Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
141cal16gprotein17gcarbs1gfat2gfibre
LUNCH10:30 PMPower Protein Guac Bowl
93/7 Lean Ground Beef (Cooked)6 oz276 cal
365 - Guacamole Single Serve (57Gm)1 cup100 cal
Spinach (Gm)40 g12 cal
Primal Balsamic Vinaigrette15 ml51 cal
White Rice (Cooked)150 grams189 cal
Meal Totals
634cal47gprotein53gcarbs26gfat7gfibre
DInner 7:00 AMChicken & Sweet Potato Bowl
Grilled Chicken (Oz)7 oz287 cal
Sweet Potato (Gm)(Uncooked)250 grams235 cal
Mixed Vegetables (Your Choice)170 grams68 cal
Olive Oil10 g90 cal
Seasonings1 to taste0 cal
Fat Free Plain Greek Yogurt60 grams34 cal
Meal Totals
718cal70gprotein69gcarbs18gfat15gfibre
Stoic Physique

Saturday Meal Plan

Shawn Thundathil
Daily Totals
1998cal239gprotein130gcarbs58gfat52gfibre
Pre-Workout
Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
BREAKFAST -6:30 PM
Egg (Large)1 egg75 cal
Thomas Bagel Thin1 bagel109 cal
Egg Whites150 grams72 cal
Meal Totals
254cal27gprotein23gcarbs6gfat4gfibre
SNACK8:00 PM
Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
LUNCH10:30 PMGround Beef Bbq Wrap - Low Cal Wrap
G Hughes - Sugar Free BBQ Sauce30 grams8 cal
Romaine/Cos Lettuce100 g21 cal
Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
93/7 Lean Ground Beef (Cooked)6 oz276 cal
Meal Totals
436cal55gprotein9gcarbs20gfat35gfibre
Snack 4:30 AM
Redcon - Mre Lite1 scoop130 cal
Meal Totals
130cal24gprotein4gcarbs2gfat
Dinner 7:00 AMChicken Bacon Ranch Pasta
Turkey Bacon1 slice48 cal
Chicken Breast (Cooked)(OZ)6.5 oz287 cal
Rotini Chickpea Pasta By Banza3 oz317 cal
Non-Fat Cottage Cheese130 grams87 cal
Cheese - Reduced Fat - Your Choice45 grams124 cal
Ranch Powder10 grams28 cal
Fairlife - Fat Free Milk3.25 fl oz31 cal
Black Pepper (Dash)1 dash0 cal
Meal Totals
926cal112gprotein70gcarbs22gfat8gfibre
Stoic Physique

Sunday Meal Plan

Shawn Thundathil
Daily Totals
1607cal172gprotein88gcarbs63gfat47gfibre
Pre-Workout
Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
BREAKFAST -6:30 PM
Egg (Large)1 egg75 cal
Thomas Bagel Thin1 bagel109 cal
Kraft Protein Cheese1 Stick153 cal
Meal Totals
335cal27gprotein23gcarbs15gfat4gfibre
SNACK8:00 PM
Oikos - Triple 0 Greek Yogurt1 container88 cal
Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
120cal15gprotein15gcarbs0gfat2gfibre
LUNCH10:30 PMGround 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
Snack 4:30 AM
Kraft Protein Cheese1 Stick153 cal
Meal Totals
153cal17gprotein1gcarbs9gfat
DInner 7:00 AMGrilled Chicken Guac Bowl
Grilled Chicken (Oz)6 oz246 cal
365 - Guacamole Single Serve (57Gm)0.5 cup50 cal
Spinach (Gm)40 g12 cal
Primal Balsamic Vinaigrette10 ml34 cal
White Rice (Cooked)80 grams101 cal
Meal Totals
446cal51gprotein29gcarbs14gfat4gfibre
Stoic Physique

Additional Options

Shawn Thundathil
Breakfast/Lunch Swap #1
Costco - Westend Cuisine Grilled Chicken Skewers4 skewers288 cal
Minute Rice1 cups199 cal
Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
547cal55gprotein57gcarbs11gfat6gfibre
Breakfast/Lunch Swap #2
Dave's Killer Bread - Thin Sliced4 slice276 cal
Deli Turkey Meat4 oz122 cal
Cheese Singles Slices2 Slice120 cal
Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Tomato (Slices)2 Slice (~20gm)10 cal
Meal Totals
534cal41gprotein61gcarbs14gfat13gfibre
Breakfast/Lunch Swap #3
Chipotle - 2x chicken/light rice/light cheese/lettuce1 bowl544 cal
Meal Totals
544cal69gprotein22gcarbs20gfat8gfibre
Breakfast/Lunch Swap #4
Chick-Fil-A - Egg White Grill1 serving296 cal
Barebells Protein Bars1 bar212 cal
Meal Totals
508cal47gprotein44gcarbs16gfat4gfibre
Breakfast/Lunch Swap #5
Chick-Fil-A Grilled Chicken Sandwich1 serving391 cal
Chick-Fil-A Grilled Nuggets (8 CT)1 Serving (8 ct)131 cal
Meal Totals
522cal53gprotein46gcarbs14gfat10gfibre
Breakfast/Lunch Swap #6
(Costco) Frankly Fresh Chicken Breast Burrito Bowl,1 bowl402 cal
Egg - Large (Hard Boiled)2 egg150 cal
Meal Totals
557cal43gprotein49gcarbs21gfat1gfibre
Stoic Physique

Shopping List

Everything for the week · Shawn Thundathil
Food ItemAmount
365 - Guacamole Single Serve (57Gm)2.5 cup
93/7 - Lean Ground Turkey (Cooked)17 oz
93/7 Lean Ground Beef (Cooked)41 oz
Barebells Protein Bars1 bar
Black Beans (Boiled)120 grams
Black Pepper (Dash)1 dash
Boneless Skinless Chicken Breast (uncooked)18 oz
Cheese - Reduced Fat - Your Choice45 grams
Chicken Breast (Cooked)(OZ)6.5 oz
Corn (canned)120 grams
Drizzilicious- Rice Cakes1 bag
Egg (Large)2 egg
Egg White450 g
Egg Whites150 grams
Fairlife - Fat Free Milk3.3 fl oz
Fat Free Plain Greek Yogurt60 grams
Fresh/Frozen Mixed Berries610 grams
G Hughes - Sugar Free BBQ Sauce141 grams
Grilled Chicken (Oz)19.8 oz
Kraft Fat Free Cheese45 g
Kraft Protein Cheese2 Stick
Low Fat Shredded Cheese140 grams
Mandarin Orange6 medium
Medium Flour Tortilla6 tortilla
Mission Foods - Carb Balance Flour Tortillas14 serving
Mixed Vegetables (Your Choice)170 grams
Non-Fat Cottage Cheese130 grams
Oikos - Triple 0 Greek Yogurt6 container
Olive Oil10 g
Onion1 medium (~110 g)
Primal Balsamic Vinaigrette45 ml
Quaker Protein Oats2 packet
Ranch Powder10 grams
Redcon - Mre Lite5 scoop
Romaine/Cos Lettuce540 g
Rotini Chickpea Pasta By Banza3 oz
Salsa375 grams
Seasonings4 to taste
Spinach (Gm)120 g
Sweet Corn, Frozen25 g
Sweet Potato (Gm)(Uncooked)250 grams
Taco Seasoning Mix (40% Less Sodium)15 grams
Thomas Bagel Thin2 bagel
Tomato1 medium (~123 g)
Turkey Bacon1 slice
White Rice (Cooked)310 grams
Stoic Physique

Options Shopping List

Extra meal options · Shawn Thundathil
Food ItemAmount
(Costco) Frankly Fresh Chicken Breast Burrito Bowl,1 bowl
Barebells Protein Bars1 bar
Cheese Singles Slices2 Slice
Chick-Fil-A - Egg White Grill1 serving
Chick-Fil-A Grilled Chicken Sandwich1 serving
Chick-Fil-A Grilled Nuggets (8 CT)1 Serving (8 ct)
Chipotle - 2x chicken/light rice/light cheese/lettuce1 bowl
Costco - Westend Cuisine Grilled Chicken Skewers4 skewers
Dave's Killer Bread - Thin Sliced4 slice
Deli Turkey Meat4 oz
Egg - Large (Hard Boiled)2 egg
Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)
Minute Rice1 cups
Mixed Vegetables (Your Choice)150 grams
Tomato (Slices)2 Slice (~20gm)
Stoic Physique

Recipe Details

How to make them · Shawn Thundathil
Ground Turkey BBQ Wrap

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

2) Place mixture on tortilla. Fold up tightly.

NOTE: Ground Turkey is weighed out COOKED

Lime Chicken Tacos

Directions

1. Place chicken in a 3-qt slow cooker. Combine lime juice and chili powder; pour

over chicken. Cover and cook on Low 5–6 hours or until chicken is tender.

2. Remove chicken; cool slightly. Shred with two forks; return to slow cooker. Stir in

corn and salsa.

3. Cover and cook on Low 30 minutes or until heated through. Serve in tortillas

with toppings.

Seasonings: Lime Juice (Tbsp) (3 Tbsp), Chili Powder (3 tsp).

Power Protein Guac 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 guac to stir in.

Grilled Chicken Fiesta Bowl

DIRECTIONS

NOTE: Ground beef is weighed out COOKED

- Cook up veggies with soy sauce and oil in a pan.

- Add cooked ground beef to the pan after veggies are pretty much fully cooked.

- Mix in pan together and let sit for a few minutes after turning stove top off to simmer

- Enjoy!

Chicken & Sweet Potato Bowl

DIRECTIONS

NOTE: Ground beef is weighed out COOKED

- Cook up veggies with soy sauce and oil in a pan.

- Add cooked ground beef to the pan after veggies are pretty much fully cooked.

- Mix in pan together and let sit for a few minutes after turning stove top off to simmer

- Enjoy!

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

Chicken Bacon Ranch Pasta

Start by prepping the ranch sauce so it is ready to go. Blend up cottage cheese until smooth (either using a blender, food processor, or immersion blender) and add one cup to a large bowl. Add shredded cheddar cheese, ranch seasoning, milk, and black pepper. Give it a quick mix and set aside

.

Fill a pot with salted water and bring to a boil. Cook the pasta according to the package instructions. While the pasta cooks, we'll prep the rest of the recipe to make the most of our time.

Dice up the bacon strips and add to a pan over medium heat. Cook for about 10 minutes, stirring occasionally, until the bacon is nice and crispy.

Take your chicken breast and cut it into strips, cubes, or small pieces. I like to cut mine up nice and small (like diced chicken) to help it cook as quickly as possible.

Remove the cooked bacon from the pan and place on a paper towel-lined plate to absorb excess grease. Do not drain the pan! We're going to use the bacon grease to add a ton of amazing flavor to our dish.

Add the cut-up chicken directly to the pan with the bacon grease. Stir/flip the chicken occasionally until it is no longer pink, which should only take about 5 minutes.

Remove the chicken from the pan and reduce the heat to low.

Add the ranch sauce to the pan and allow it to cook for 2-3 minutes to melt all of the cheese.

Take the cooked pasta, chicken, and bacon, and stir those into the sauce, being sure to fully coat everything. Allow everything to heat together for a few minutes, then serve!

Grilled Chicken Guac Bowl

NOTE: Chicken weighed out COOKED

1) Cook the Chicken

Season chicken breast with olive oil, salt, pepper, and garlic powder.

Grill or pan-sear 4–5 minutes per side until golden and cooked through (165°F internal temperature). Slice into strips or cubes

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 sliced grilled chicken. Top with dressing and guac cup to stir in.