Nutrition Plan
Stoic Physique
Michael Kealey
Updated Jul 30, 2026
Daily Targets
MondayAug 31965 cal · 184P 206C 45F
TuesdayAug 41965 cal · 184P 206C 45F
WednesdayAug 51982 cal · 203P 171C 54F
ThursdayAug 61982 cal · 203P 171C 54F
FridayAug 71966 cal · 189P 199C 46F
SaturdayAug 81939 cal · 189P 181C 51F
SundayAug 91935 cal · 181P 179C 55F
Monday
Aug 3Daily Totals
1965
Calories
184g
Protein
206g
Carbs
45g
Fat
26g
Fibre
Pre-Workout
- Orange Juice, Fresh250 g116 cal
- Creatine5 grams0 cal
Meal Totals
121cal2gprotein26gcarbs1gfat
NoteConsume 30 minutes prior to training | If not training skip this meal
Breakfast
- Egg White250 g120 cal
- Sourdough Bread1 slice (40gm)109 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
294cal32gprotein37gcarbs2gfat4gfibre
Notecan add peppers, greens, onions JUST NOT AVOCADO unless stated
Snack
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch
- Chicken Breast (Cooked)(OZ)7 oz309 cal
- White Rice (Cooked)100 grams126 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil5 g45 cal
Meal Totals
540cal67gprotein41gcarbs12gfat8gfibre
Snack
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Blueberries50 g32 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
232cal21gprotein37gcarbs0gfat1gfibre
Dinner
- Salmon - (Raw)6 oz334 cal
- Potato (Baked)180 grams173 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
566cal42gprotein50gcarbs22gfat10gfibre
Tuesday
Aug 4Daily Totals
1965
Calories
184g
Protein
206g
Carbs
45g
Fat
26g
Fibre
Pre-Workout
- Orange Juice, Fresh250 g116 cal
- Creatine5 grams0 cal
Meal Totals
121cal2gprotein26gcarbs1gfat
NoteConsume 30 minutes prior to training | If not training skip this meal
Breakfast
- Egg White250 g120 cal
- Sourdough Bread1 slice (40gm)109 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
294cal32gprotein37gcarbs2gfat4gfibre
Notecan add peppers, greens, onions JUST NOT AVOCADO unless stated
Snack
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch
- Chicken Breast (Cooked)(OZ)7 oz309 cal
- White Rice (Cooked)100 grams126 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil5 g45 cal
Meal Totals
540cal67gprotein41gcarbs12gfat8gfibre
Snack
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Blueberries50 g32 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
232cal21gprotein37gcarbs0gfat1gfibre
Dinner
- Salmon - (Raw)6 oz334 cal
- Potato (Baked)180 grams173 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
566cal42gprotein50gcarbs22gfat10gfibre
Wednesday
Aug 5Daily Totals
1982
Calories
203g
Protein
171g
Carbs
54g
Fat
54g
Fibre
Pre-Workout
- Orange Juice, Fresh250 g116 cal
- Creatine5 grams0 cal
Meal Totals
121cal2gprotein26gcarbs1gfat
NoteConsume 30 minutes prior to training | If not training skip this meal
Breakfast
- Egg White250 g120 cal
- Sourdough Bread1 slice (40gm)109 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
294cal32gprotein37gcarbs2gfat4gfibre
Notecan add peppers, greens, onions JUST NOT AVOCADO unless stated
Snack
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch
- Chicken Breast (Cooked)(OZ)7 oz309 cal
- White Rice (Cooked)100 grams126 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil5 g45 cal
Meal Totals
540cal67gprotein41gcarbs12gfat8gfibre
Snack
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Blueberries50 g32 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
232cal21gprotein37gcarbs0gfat1gfibre
Dinner
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Extra Virgin Olive Oil15 g135 cal
- Black Pepper (Dash)1 dash0 cal
- Chili Powder2 tsp16 cal
- Cumin Ground (Tsp)0.5 tsp5 cal
- Lemon Juice15 g4 cal
- Cilantro Leaves0.5 cup2 cal
- Chopped Peppers And Onions150 grams22 cal
- Sirloin Steak (Raw)8 oz264 cal
Meal Totals
583cal61gprotein15gcarbs31gfat38gfibre
Thursday
Aug 6Daily Totals
1982
Calories
203g
Protein
171g
Carbs
54g
Fat
54g
Fibre
Pre-Workout
- Orange Juice, Fresh250 g116 cal
- Creatine5 grams0 cal
Meal Totals
121cal2gprotein26gcarbs1gfat
NoteConsume 30 minutes prior to training | If not training skip this meal
Breakfast
- Egg White250 g120 cal
- Sourdough Bread1 slice (40gm)109 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
294cal32gprotein37gcarbs2gfat4gfibre
Notecan add peppers, greens, onions JUST NOT AVOCADO unless stated
Snack
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch
- Chicken Breast (Cooked)(OZ)7 oz309 cal
- White Rice (Cooked)100 grams126 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil5 g45 cal
Meal Totals
540cal67gprotein41gcarbs12gfat8gfibre
Snack
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Blueberries50 g32 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
232cal21gprotein37gcarbs0gfat1gfibre
Dinner
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Extra Virgin Olive Oil15 g135 cal
- Black Pepper (Dash)1 dash0 cal
- Chili Powder2 tsp16 cal
- Cumin Ground (Tsp)0.5 tsp5 cal
- Lemon Juice15 g4 cal
- Cilantro Leaves0.5 cup2 cal
- Chopped Peppers And Onions150 grams22 cal
- Sirloin Steak (Raw)8 oz264 cal
Meal Totals
583cal61gprotein15gcarbs31gfat38gfibre
Friday
Aug 7Daily Totals
1966
Calories
189g
Protein
199g
Carbs
46g
Fat
19g
Fibre
Pre-Workout
- Orange Juice, Fresh250 g116 cal
- Creatine5 grams0 cal
Meal Totals
121cal2gprotein26gcarbs1gfat
NoteConsume 30 minutes prior to training | If not training skip this meal
Breakfast
- Egg White250 g120 cal
- Sourdough Bread1 slice (40gm)109 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
294cal32gprotein37gcarbs2gfat4gfibre
Notecan add peppers, greens, onions JUST NOT AVOCADO unless stated
Snack
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch
- Chicken Breast (Cooked)(OZ)7 oz309 cal
- White Rice (Cooked)100 grams126 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil5 g45 cal
Meal Totals
540cal67gprotein41gcarbs12gfat8gfibre
Snack
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Blueberries50 g32 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
232cal21gprotein37gcarbs0gfat1gfibre
Dinner
- Shrimp (Cooked)5 oz165 cal
- Pasta (Cooked)(gm)120 grams188 cal
- Classico Creamy Alfredo Pasta Sauce70 grams61 cal
- Olive Oil8 g72 cal
- Garlic5 g8 cal
- Shredded Parmesan Cheese20 grams68 cal
- Italian Seasoning1 tsp3 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
Meal Totals
567cal47gprotein43gcarbs23gfat3gfibre
Saturday
Aug 8Daily Totals
1939
Calories
189g
Protein
181g
Carbs
51g
Fat
46g
Fibre
Pre-Workout
- Orange Juice, Fresh250 g116 cal
- Creatine5 grams0 cal
Meal Totals
121cal2gprotein26gcarbs1gfat
NoteConsume 30 minutes prior to training | If not training skip this meal
Breakfast
- Egg White250 g120 cal
- Sourdough Bread1 slice (40gm)109 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
294cal32gprotein37gcarbs2gfat4gfibre
Notecan add peppers, greens, onions JUST NOT AVOCADO unless stated
Snack
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- BBQ Sauce30 grams60 cal
- Low Fat Shredded Cheese20 grams64 cal
Meal Totals
531cal67gprotein23gcarbs19gfat35gfibre
Snack
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Blueberries50 g32 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
232cal21gprotein37gcarbs0gfat1gfibre
Dinner
- Shrimp (Cooked)5 oz165 cal
- Pasta (Cooked)(gm)120 grams188 cal
- Classico Creamy Alfredo Pasta Sauce70 grams61 cal
- Olive Oil6 g54 cal
- Garlic5 g8 cal
- Shredded Parmesan Cheese20 grams68 cal
- Italian Seasoning1 tsp3 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
Meal Totals
549cal47gprotein43gcarbs21gfat3gfibre
Sunday
Aug 9Daily Totals
1935
Calories
181g
Protein
179g
Carbs
55g
Fat
63g
Fibre
Pre-Workout
- Orange Juice, Fresh250 g116 cal
- Creatine5 grams0 cal
Meal Totals
121cal2gprotein26gcarbs1gfat
NoteConsume 30 minutes prior to training | If not training skip this meal
Breakfast
- Egg White250 g120 cal
- Sourdough Bread1 slice (40gm)109 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
294cal32gprotein37gcarbs2gfat4gfibre
Notecan add peppers, greens, onions JUST NOT AVOCADO unless stated
Snack
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- BBQ Sauce30 grams60 cal
- Low Fat Shredded Cheese20 grams64 cal
Meal Totals
531cal67gprotein23gcarbs19gfat35gfibre
Snack
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Dinner
- 80 calories & delightful wheat hamburger buns by sara lee2 bun162 cal
- 93/7 Ground Beef (Raw)8 oz328 cal
- Romaine/Cos Lettuce50 g11 cal
- Tomato (Slices)4 Slice (~20gm)19 cal
- Olive Oil6 g54 cal
- Paprika (Ground)0.5 tsp4 cal
- Parsley (Dried)(Tbsp)0.5 tbsp0 cal
- Chili Powder0.5 tsp4 cal
- Salt0.5 tsp0 cal
- Sweet Potato (Gm)(Uncooked)160 grams150 cal
Meal Totals
737cal59gprotein69gcarbs25gfat19gfibre
Shopping List
80 calories & delightful wheat hamburger buns by sara lee2 bun
93/7 Ground Beef (Raw)8 oz
Barebells Protein Bars7 bar
BBQ Sauce60 grams
Black Pepper (Dash)4 dash
Blueberries300 g
Chicken Breast (Cooked)(OZ)35 oz
Chili Powder4.5 tsp
Chopped Peppers And Onions300 grams
Cilantro Leaves1 cup
Classico Creamy Alfredo Pasta Sauce140 grams
Creatine35 grams
Cumin Ground (Tsp)1 tsp
Egg White1750 g
Extra Virgin Olive Oil30 g
Fresh/Frozen Mixed Berries1050 grams
Garlic10 g
Greek Yogurt - Nonfat - Any Flavor1200 grams
Grilled Chicken (Oz)12 oz
Italian Seasoning2 tsp
Lemon Juice30 g
Low Fat Shredded Cheese40 grams
Mandarin Orange1 medium
Mission Foods - Carb Balance Flour Tortillas8 serving
Mixed Vegetables (Your Choice)1050 grams
Olive Oil45 g
Orange Juice, Fresh1750 g
Paprika (Ground)0.5 tsp
Parsley (Dried)(Tbsp)0.5 tbsp
Pasta (Cooked)(gm)240 grams
Potato (Baked)360 grams
Romaine/Cos Lettuce250 g
Salmon - (Raw)12 oz
Salt0.5 tsp
Salt (Dash)2 dash
Shredded Parmesan Cheese40 grams
Shrimp (Cooked)10 oz
Sirloin Steak (Raw)16 oz
Sourdough Bread7 slice (40gm)
Sweet Potato (Gm)(Uncooked)160 grams
Tomato (Slices)4 Slice (~20gm)
White Rice (Cooked)500 grams
Yasso Frozen Yogurt Bar6 bar
Recipes
Steak Vegetable Fajitas (Sirloin)tap
NOTE: Steak is weighed out RAW
1. Cut steak into strips.
2. Heat oil in a large sauté pan over medium heat. Add steak, spices and lemon juice. Cook until steak is half way cooked.
3. Cut peppers and onions into thin strips. Add to pan and cook until veggies are tender and steak is cooked through.
4. Add cilantro.
Seasonings: Black Pepper (Dash) (1 dash), Cumin Ground (Tsp) (0.5 tsp), Lemon Juice (15 g), Chili Powder (2 tsp).
Shrimp Alfredo Pastatap
Heat pan
Lightly coat pan with olive oil spray over medium heat. Add garlic and cook 20 seconds until fragrant.
Warm shrimp
Add shrimp, season lightly with salt, pepper, and Italian seasoning. Heat 1 to 2 minutes. Remove and set aside.
Build the sauce
Lower heat. Add Classico Light Alfredo, Greek yogurt, and milk. Stir constantly until smooth and warm. Do not let it boil.
Add cheese
Stir in Parmesan until fully incorporated.
Combine
Add cooked pasta and shrimp back to the pan. Toss until evenly coated.
Seasonings: Italian Seasoning (1 tsp), Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash).
Chicken Bbq Wrap - Low Cal Wraptap
1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
Air fryer sweet potato wedges (pablo)tap
* SWEET POTATO IS WEIGHED OUT UNCOOKED
Directions
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. Gather the seasonings.
3) Place potato wedges in a large bowl. Add olive oil, paprika, parsley, chili and salt; mix until well combined.
4) Place 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.
Enjoy!
Seasonings: Paprika (Ground) (0.5 tsp), Parsley (Dried)(Tbsp) (0.5 tbsp), Chili Powder (0.5 tsp), Salt (0.5 tsp).