Nutrition Plan
Stoic Physique
Ryan Holdeman
Updated Jul 30, 2026
Daily Targets
MondayAug 32032 cal · 166P 216C 56F
TuesdayAug 42032 cal · 166P 216C 56F
WednesdayAug 52032 cal · 166P 216C 56F
ThursdayAug 61994 cal · 167P 201C 58F
FridayAug 71796 cal · 163P 160C 56F
SaturdayAug 82443 cal · 177P 265C 75F
SundayAug 92299 cal · 169P 237C 75F
Monday
Aug 3Daily Totals
2032
Calories
166g
Protein
216g
Carbs
56g
Fat
35g
Fibre
Breakfast7:00 AM
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Butter, Unsalted5 g37 cal
- Avocado0.25 medium (~150 g edible)66 cal
- Dave's Killer Bread - Thin Sliced1 slice69 cal
Meal Totals
320cal27gprotein17gcarbs16gfat6gfibre
Breakfast10:00 AM
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
69cal1gprotein14gcarbs1gfat3gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- White Rice (Cooked)180 grams227 cal
Meal Totals
514cal42gprotein64gcarbs10gfat10gfibre
Notecan add sauces 15 cals a serving or under here
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
- Salmon (Cooked)5 oz250 cal
- Pasta (Cooked)(gm)165 grams260 cal
- Tomato Pasta Sauce (Red)100 grams46 cal
Meal Totals
561cal52gprotein59gcarbs13gfat7gfibre
Notecan add sauces 15 cals a serving or under here
Snack8:00 PM
- Fresh/Frozen Mixed Berries100 grams45 cal
- Quaker Maple Brown Sugar Oatmeal (Packet)1 packet162 cal
Meal Totals
215cal5gprotein42gcarbs3gfat5gfibre
Snack10:00 PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Dinner
- Drinking Water10 cups0 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
Tuesday
Aug 4Daily Totals
2032
Calories
166g
Protein
216g
Carbs
56g
Fat
35g
Fibre
Breakfast7:00 AM
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Butter, Unsalted5 g37 cal
- Avocado0.25 medium (~150 g edible)66 cal
- Dave's Killer Bread - Thin Sliced1 slice69 cal
Meal Totals
320cal27gprotein17gcarbs16gfat6gfibre
Breakfast10:00 AM
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
69cal1gprotein14gcarbs1gfat3gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- White Rice (Cooked)180 grams227 cal
Meal Totals
514cal42gprotein64gcarbs10gfat10gfibre
Notecan add sauces 15 cals a serving or under here
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
- Salmon (Cooked)5 oz250 cal
- Pasta (Cooked)(gm)165 grams260 cal
- Tomato Pasta Sauce (Red)100 grams46 cal
Meal Totals
561cal52gprotein59gcarbs13gfat7gfibre
Notecan add sauces 15 cals a serving or under here
Snack8:00 PM
- Fresh/Frozen Mixed Berries100 grams45 cal
- Quaker Maple Brown Sugar Oatmeal (Packet)1 packet162 cal
Meal Totals
215cal5gprotein42gcarbs3gfat5gfibre
Snack10:00 PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Dinner
- Drinking Water10 cups0 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
Wednesday
Aug 5Daily Totals
2032
Calories
166g
Protein
216g
Carbs
56g
Fat
35g
Fibre
Breakfast7:00 AM
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Butter, Unsalted5 g37 cal
- Avocado0.25 medium (~150 g edible)66 cal
- Dave's Killer Bread - Thin Sliced1 slice69 cal
Meal Totals
320cal27gprotein17gcarbs16gfat6gfibre
Breakfast10:00 AM
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
69cal1gprotein14gcarbs1gfat3gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- White Rice (Cooked)180 grams227 cal
Meal Totals
514cal42gprotein64gcarbs10gfat10gfibre
Notecan add sauces 15 cals a serving or under here
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
- Salmon (Cooked)5 oz250 cal
- Pasta (Cooked)(gm)165 grams260 cal
- Tomato Pasta Sauce (Red)100 grams46 cal
Meal Totals
561cal52gprotein59gcarbs13gfat7gfibre
Notecan add sauces 15 cals a serving or under here
Snack8:00 PM
- Fresh/Frozen Mixed Berries100 grams45 cal
- Quaker Maple Brown Sugar Oatmeal (Packet)1 packet162 cal
Meal Totals
215cal5gprotein42gcarbs3gfat5gfibre
Snack10:00 PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Dinner
- Drinking Water10 cups0 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
Thursday
Aug 6Daily Totals
1994
Calories
167g
Protein
201g
Carbs
58g
Fat
29g
Fibre
Breakfast7:00 AM
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Butter, Unsalted5 g37 cal
- Avocado0.25 medium (~150 g edible)66 cal
- Dave's Killer Bread - Thin Sliced1 slice69 cal
Meal Totals
320cal27gprotein17gcarbs16gfat6gfibre
Breakfast10:00 AM
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
69cal1gprotein14gcarbs1gfat3gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- White Rice (Cooked)180 grams227 cal
Meal Totals
514cal42gprotein64gcarbs10gfat10gfibre
Notecan add sauces 15 cals a serving or under here
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
- Salmon (Cooked)6 oz300 cal
- Pasta (Cooked)(gm)165 grams260 cal
- Tomato Pasta Sauce (Red)100 grams46 cal
Meal Totals
611cal60gprotein59gcarbs15gfat7gfibre
Notecan add sauces 15 cals a serving or under here
Snack8:00 PM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
88cal15gprotein7gcarbs0gfat
Snack10:00 PM
- Siete Sea Salt Tortilla Chips30 grams158 cal
- Salsa50 grams16 cal
Meal Totals
180cal2gprotein25gcarbs8gfat
Dinner
- Drinking Water10 cups0 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
Friday
Aug 7Daily Totals
1796
Calories
163g
Protein
160g
Carbs
56g
Fat
23g
Fibre
Breakfast7:00 AM
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Butter, Unsalted5 g37 cal
- Avocado0.25 medium (~150 g edible)66 cal
- Dave's Killer Bread - Thin Sliced1 slice69 cal
Meal Totals
320cal27gprotein17gcarbs16gfat6gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
414cal40gprotein41gcarbs10gfat8gfibre
Notecan add sauces 15 cals a serving or under here
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
- Salmon (Cooked)6 oz300 cal
- Pasta (Cooked)(gm)150 grams236 cal
- Tomato Pasta Sauce (Red)100 grams46 cal
Meal Totals
582cal59gprotein55gcarbs14gfat6gfibre
Notecan add sauces 15 cals a serving or under here
Snack8:00 PM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
88cal15gprotein7gcarbs0gfat
Snack10:00 PM
- Siete Sea Salt Tortilla Chips30 grams158 cal
- Salsa50 grams16 cal
Meal Totals
180cal2gprotein25gcarbs8gfat
Dinner
- Drinking Water10 cups0 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
Saturday
Aug 8Daily Totals
2443
Calories
177g
Protein
265g
Carbs
75g
Fat
25g
Fibre
Breakfast7:00 AM
- 365 - Protein Pancake & WafflE Mix80 grams (dry mix)290 cal
- Mrs. Butterworth's Sugar Free Pancake Syrup60 grams32 cal
- Turkey Bacon2 slice96 cal
- Butter, Unsalted6 g45 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
552cal29gprotein73gcarbs16gfat9gfibre
Breakfast10:00 AM
- Drizzilicious- Rice Cakes1 bag91 cal
Meal Totals
91cal1gprotein15gcarbs3gfat
Lunch12:00 PM
- Olive Oil8 g72 cal
- White Wine Vinegar2 Tbsp0 cal
- Sesame Seeds5 g34 cal
- Poppy Seed5 grams26 cal
- Spinach (Gm)60 g17 cal
- Chickpeas (Canned)(Drained)80 g114 cal
- Salmon (Cooked)6 oz300 cal
- Orzo (Cooked)100 grams193 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
885cal66gprotein90gcarbs29gfat7gfibre
Snack3:00 PM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Granola15 grams71 cal
Meal Totals
163cal17gprotein17gcarbs3gfat
Dinner6:00 PM
- Potatoes (Uncooked)375 g274 cal
- Sirloin Steak (Raw)6 oz198 cal
- Olive Oil13 g117 cal
- Paprika (Ground)0.5 tsp4 cal
- Chili Powder0.5 tsp4 cal
- Salt0.5 tsp0 cal
- Pepper, Black, Ground2 dash0 cal
Meal Totals
595cal44gprotein62gcarbs19gfat8gfibre
Notecan add sauces 15 cals a serving or under here
Snack8:00 PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
- Salsa50 grams16 cal
Meal Totals
157cal20gprotein8gcarbs5gfat1gfibre
Dinner
- Drinking Water10 cups0 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
Sunday
Aug 9Daily Totals
2299
Calories
169g
Protein
237g
Carbs
75g
Fat
23g
Fibre
Breakfast7:00 AM
- 365 - Protein Pancake & WafflE Mix60 grams (dry mix)218 cal
- Mrs. Butterworth's Sugar Free Pancake Syrup60 grams32 cal
- Turkey Bacon2 slice96 cal
- Butter, Unsalted6 g45 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
435cal23gprotein52gcarbs15gfat6gfibre
Breakfast10:00 AM
- Drizzilicious- Rice Cakes1 bag91 cal
Meal Totals
91cal1gprotein15gcarbs3gfat
Lunch12:00 PM
- Olive Oil8 g72 cal
- White Wine Vinegar2 Tbsp0 cal
- Sesame Seeds5 g34 cal
- Poppy Seed5 grams26 cal
- Spinach (Gm)60 g17 cal
- Chickpeas (Canned)(Drained)50 g72 cal
- Salmon (Cooked)6 oz300 cal
- Orzo (Cooked)80 grams154 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
804cal63gprotein75gcarbs28gfat7gfibre
Snack3:00 PM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Granola15 grams71 cal
Meal Totals
163cal17gprotein17gcarbs3gfat
Dinner6:00 PM
- Potatoes (Uncooked)425 g310 cal
- Sirloin Steak (Raw)6 oz198 cal
- Olive Oil15 g135 cal
- Paprika (Ground)0.5 tsp4 cal
- Chili Powder0.5 tsp4 cal
- Salt0.5 tsp0 cal
- Pepper, Black, Ground2 dash0 cal
Meal Totals
649cal45gprotein70gcarbs21gfat9gfibre
Notecan add sauces 15 cals a serving or under here
Snack8:00 PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
- Salsa50 grams16 cal
Meal Totals
157cal20gprotein8gcarbs5gfat1gfibre
Dinner
- Drinking Water10 cups0 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
Additional Options
LUNCH/DINNER OPTION #11:00 PM
- Whole Foods - Lemon Rosemary Chicken (Prepared Foods)6 oz212 cal
- Whole Foods - Organic Quinoa (Microwavable)0.5 pouch233 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
513cal54gprotein54gcarbs9gfat6gfibre
LUNCH/DINNER OPTION #22:00 PM
- Whole Foods - Grilled Chicken Breast (Prepared Foods)6 oz266 cal
- Carbonaut - Gluten Free Hamburger Buns (Whole Foods)2 bun198 cal
- Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
468cal56gprotein7gcarbs24gfat66gfibre
LUNCH/DINNER OPTION #33:00 PM
- Whole Foods - Rotisserie Chicken5 oz318 cal
- 365 - Southwest Salad Mix1 bag165 cal
Meal Totals
479cal41gprotein9gcarbs31gfat1gfibre
Grilled Chicken Guac Bowl
- Grilled Chicken (Oz)6 oz246 cal
- 365 - Guacamole Single Serve (57Gm)1 cup100 cal
- Spinach (Gm)40 g12 cal
- Primal Balsamic Vinaigrette20 ml68 cal
- White Rice (Cooked)150 grams189 cal
Meal Totals
613cal53gprotein53gcarbs21gfat7gfibre
Shopping List
365 - Protein Pancake & WafflE Mix140 grams (dry mix)
93/7 Lean Ground Beef (Cooked)25 oz
Avocado1.3 medium (~150 g edible)
Barebells Protein Bars5 bar
Butter, Unsalted37 g
Chickpeas (Canned)(Drained)130 g
Chili Powder1 tsp
Dave's Killer Bread - Thin Sliced5 slice
Drinking Water70 cups
Drizzilicious- Rice Cakes2 bag
Egg (Large)5 egg
Egg White750 g
Fresh/Frozen Mixed Berries1200 grams
Granola30 grams
Mixed Vegetables (Your Choice)750 grams
Mrs. Butterworth's Sugar Free Pancake Syrup120 grams
Oikos - Triple 0 Greek Yogurt4 container
Olive Oil44 g
Orzo (Cooked)180 grams
Paprika (Ground)1 tsp
Pasta (Cooked)(gm)810 grams
Pepper, Black, Ground4 dash
Poppy Seed10 grams
Potatoes (Uncooked)800 g
Quaker Maple Brown Sugar Oatmeal (Packet)3 packet
Quest Protein Chips (Snack Bag)5 Bag (32gm)
Salmon (Cooked)39 oz
Salsa200 grams
Salt1 tsp
Sesame Seeds10 g
Siete Sea Salt Tortilla Chips60 grams
Sirloin Steak (Raw)12 oz
Spinach (Gm)120 g
Tomato Pasta Sauce (Red)500 grams
Turkey Bacon4 slice
White Rice (Cooked)1020 grams
White Wine Vinegar4 Tbsp
Options Shopping List
365 - Guacamole Single Serve (57Gm)1 cup
365 - Southwest Salad Mix1 bag
Carbonaut - Gluten Free Hamburger Buns (Whole Foods)2 bun
Grilled Chicken (Oz)6 oz
Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)
Mixed Vegetables (Your Choice)150 grams
Primal Balsamic Vinaigrette20 ml
Spinach (Gm)40 g
White Rice (Cooked)150 grams
Whole Foods - Grilled Chicken Breast (Prepared Foods)6 oz
Whole Foods - Lemon Rosemary Chicken (Prepared Foods)6 oz
Whole Foods - Organic Quinoa (Microwavable)0.5 pouch
Whole Foods - Rotisserie Chicken5 oz
Recipes
Salmon Power Bowltap
"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."
Air Fryer Potato Wedgestap
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!
Grilled Chicken Guac Bowltap
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.