Nutrition Plan
Stoic Physique
Travis Ketron
Updated Jul 30, 2026
Daily Targets
MondayAug 32275 cal · 203P 224C 63F
TuesdayAug 42260 cal · 202P 219C 64F
WednesdayAug 52323 cal · 211P 237C 59F
ThursdayAug 62186 cal · 173P 207C 74F
FridayAug 72301 cal · 189P 222C 73F
SaturdayAug 82233 cal · 206P 233C 53F
SundayAug 92231 cal · 211P 205C 63F
Monday
Aug 3Daily Totals
2275
Calories
203g
Protein
224g
Carbs
63g
Fat
12g
Fibre
Breakfast
- Whey Protein Powder2 scoop243 cal
- Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
- Oats40 g (dry)153 cal
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter20 grams122 cal
Meal Totals
666cal60gprotein66gcarbs18gfat8gfibre
Lunch 12:00 PM
- Mighty Meals - Rotini Alfredo w/ Roasted Chicken1 serving594 cal
Meal Totals
594cal55gprotein44gcarbs22gfat
Snack
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Dinner
- Mighty Meals - Kung Pao Chicken1 serving538 cal
Meal Totals
538cal49gprotein63gcarbs10gfat
Snack
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Honey20 g66 cal
- Almonds15 g93 cal
Meal Totals
336cal20gprotein46gcarbs8gfat3gfibre
Tuesday
Aug 4Daily Totals
2260
Calories
202g
Protein
219g
Carbs
64g
Fat
10g
Fibre
Breakfast
- Whey Protein Powder2 scoop243 cal
- Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
- Oats40 g (dry)153 cal
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter20 grams122 cal
Meal Totals
666cal60gprotein66gcarbs18gfat8gfibre
Lunch 12:00 PM
- Mighty Meals - Teriyaki Filet Tips And Broccoli1 serving591 cal
Meal Totals
591cal47gprotein67gcarbs15gfat
Snack
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Dinner
- Mighty Meals - The Mighty Chicken Bowl1 serving730 cal
Meal Totals
730cal60gprotein64gcarbs26gfat
Snack
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries50 grams23 cal
Meal Totals
132cal16gprotein17gcarbs0gfat1gfibre
Wednesday
Aug 5Daily Totals
2323
Calories
211g
Protein
237g
Carbs
59g
Fat
23g
Fibre
Breakfast
- Whey Protein Powder2 scoop243 cal
- Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
- Oats40 g (dry)153 cal
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter20 grams122 cal
Meal Totals
666cal60gprotein66gcarbs18gfat8gfibre
Lunch 12:00 PM
- Mighty Meals - Chili-Lime Chicken w/ Brown Rice & Black Beans1 serving613 cal
Meal Totals
613cal54gprotein70gcarbs13gfat
Snack
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
245cal20gprotein30gcarbs5gfat5gfibre
Dinner 6:00PM
- 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 Oil8 g72 cal
- Grilled Chicken (Oz)6 oz246 cal
Meal Totals
463cal57gprotein25gcarbs15gfat7gfibre
Snack
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Honey20 g66 cal
- Almonds15 g93 cal
Meal Totals
336cal20gprotein46gcarbs8gfat3gfibre
Thursday
Aug 6Daily Totals
2186
Calories
173g
Protein
207g
Carbs
74g
Fat
16g
Fibre
Breakfast
- Whey Protein Powder1 scoop122 cal
- Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
- Oats40 g (dry)153 cal
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter20 grams122 cal
Meal Totals
549cal36gprotein63gcarbs17gfat8gfibre
Lunch 12:00 PM
- Chic-fil-a Deluxe no sauce1 serving498 cal
Meal Totals
498cal32gprotein43gcarbs22gfat
Snack
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Dinner
- Sirloin Steak - Cooked7 oz340 cal
- Roasted Potatoes200 grams192 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil10 g90 cal
Meal Totals
662cal66gprotein50gcarbs22gfat4gfibre
Snack
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Honey20 g66 cal
- Almonds15 g93 cal
Meal Totals
336cal20gprotein46gcarbs8gfat3gfibre
Friday
Aug 7Daily Totals
2301
Calories
189g
Protein
222g
Carbs
73g
Fat
12g
Fibre
Breakfast
- Whey Protein Powder2 scoop243 cal
- Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
- Oats1 g (dry)4 cal
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
398cal51gprotein35gcarbs6gfat4gfibre
Lunch 12:00PM
- Mighty Meals - Teriyaki Filet Tips And Broccoli1 serving591 cal
Meal Totals
591cal47gprotein67gcarbs15gfat
Snack
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Dinner
- Medium Pizza (Varied Toppings)(Slices)2.5 Slice808 cal
- Salad - Side1 serving87 cal
Meal Totals
901cal32gprotein92gcarbs45gfat5gfibre
Snack
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- Whey Protein Powder1 scoop122 cal
Meal Totals
270cal40gprotein23gcarbs2gfat2gfibre
Saturday
Aug 8Daily Totals
2233
Calories
206g
Protein
233g
Carbs
53g
Fat
25g
Fibre
Breakfast
- Whey Protein Powder2 scoop243 cal
- Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
- Oats40 g (dry)153 cal
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter20 grams122 cal
Meal Totals
666cal60gprotein66gcarbs18gfat8gfibre
Lunch 12:00 PM
- Mighty Meals - Kung Pao Chicken1 serving538 cal
Meal Totals
538cal49gprotein63gcarbs10gfat
Snack
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Dinner 7:30 PM
- Chicken Breast - Raw - Skinless8 oz258 cal
- Sweet Potato (Gm)(Uncooked)225 grams212 cal
- Black Beans (Canned)40 grams34 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Avocado (Gm)25 g46 cal
- Olive Oil10 g90 cal
- Salsa50 grams16 cal
- Chicken Broth (low sodium)0.25 cup(s)2 cal
- Taco Seasoning Mix (40% Less Sodium)10 grams27 cal
- Garlic Powder1 tsp11 cal
- Onion Powder1 tsp8 cal
- Paprika (Ground)1 tsp8 cal
- Cumin Ground (Tsp)1 tsp10 cal
Meal Totals
756cal62gprotein82gcarbs20gfat15gfibre
Snack
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries50 grams23 cal
Meal Totals
132cal16gprotein17gcarbs0gfat1gfibre
Sunday
Aug 9Daily Totals
2231
Calories
211g
Protein
205g
Carbs
63g
Fat
25g
Fibre
Breakfast
- Whey Protein Powder2 scoop243 cal
- Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
- Oats35 g (dry)134 cal
- Banana, Single0.5 medium (~118 g)59 cal
- Peanut Butter15 grams91 cal
Meal Totals
559cal58gprotein48gcarbs15gfat6gfibre
Lunch 12:00 PM
- Mighty Meals - Rotini Alfredo w/ Roasted Chicken1 serving594 cal
Meal Totals
594cal55gprotein44gcarbs22gfat
Snack
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Dinner
- Chicken Breast - Raw - Skinless8 oz258 cal
- Sweet Potato (Gm)(Uncooked)225 grams212 cal
- Black Beans (Canned)40 grams34 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Avocado (Gm)25 g46 cal
- Olive Oil10 g90 cal
- Salsa50 grams16 cal
- Chicken Broth (low sodium)0.25 cup(s)2 cal
- Taco Seasoning Mix (40% Less Sodium)10 grams27 cal
- Garlic Powder1 tsp11 cal
- Onion Powder1 tsp8 cal
- Paprika (Ground)1 tsp8 cal
- Cumin Ground (Tsp)1 tsp10 cal
Meal Totals
756cal62gprotein82gcarbs20gfat15gfibre
Snack
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
181cal17gprotein26gcarbs1gfat3gfibre
Additional Options
Chick Fil A Lunch Option
- Chick Fil A - Grilled Nuggets (12 pc)1 serving196 cal
- Chick Fil A - Waffle Fries (medium)1 serving416 cal
Meal Totals
612cal43gprotein47gcarbs28gfat
Chick Fil A Lunch option #2
- Chick-Fil-A Grilled Chicken Sandwich1 serving391 cal
- Chick-Fil-A Grilled Nuggets (8 CT)1 Serving (8 ct)131 cal
- Chick Fil A - Fruit Cup1 serving68 cal
Meal Totals
590cal54gprotein62gcarbs14gfat12gfibre
Snack Option #1
- Quest Protein Bar1 Bar180 cal
Meal Totals
180cal21gprotein6gcarbs8gfat15gfibre
Snack Option #2
- Beef Jerky50 grams131 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
234cal18gprotein36gcarbs2gfat4gfibre
Shopping List
Almond Milk, Unsweetened (FLOZ)56 fl oz
Almonds45 g
Apple (Whole)1 medium (~182 g)
Avocado (Gm)50 g
Banana, Single6.5 medium (~118 g)
Bell Pepper100 g
Black Beans (Canned)80 grams
Broccoli (gm)100 g
Chic-fil-a Deluxe no sauce1 serving
Chicken Breast - Raw - Skinless16 oz
Chicken Broth (low sodium)0.5 cup(s)
Cumin Ground (Tsp)2 tsp
Fresh/Frozen Mixed Berries780 grams
Garlic Powder2 tsp
Greek Yogurt - Nonfat - Any Flavor1400 grams
Grilled Chicken (Oz)6 oz
Honey60 g
Medium Pizza (Varied Toppings)(Slices)2.5 Slice
Mighty Meals - Chili-Lime Chicken w/ Brown Rice & Black Beans1 serving
Mighty Meals - Kung Pao Chicken2 serving
Mighty Meals - Rotini Alfredo w/ Roasted Chicken2 serving
Mighty Meals - Teriyaki Filet Tips And Broccoli2 serving
Mighty Meals - The Mighty Chicken Bowl1 serving
Mixed Vegetables (Your Choice)300 grams
Oats236 g (dry)
Olive Oil38 g
Onion (Gm)80 g
Onion Powder2 tsp
Paprika (Ground)2 tsp
Peanut Butter115 grams
Quest Protein Chips (Snack Bag)7 Bag (32gm)
Roasted Potatoes200 grams
Salad - Side1 serving
Salsa100 grams
Sirloin Steak - Cooked7 oz
Soy Sauce, Low Sodium (tbsp)3 tbsp
Spinach (Gm)50 g
Sweet Potato (Gm)(Uncooked)450 grams
Taco Seasoning Mix (40% Less Sodium)20 grams
Whey Protein Powder14 scoop
Options Shopping List
Apple (Whole)1 medium (~182 g)
Beef Jerky50 grams
Chick Fil A - Fruit Cup1 serving
Chick Fil A - Grilled Nuggets (12 pc)1 serving
Chick Fil A - Waffle Fries (medium)1 serving
Chick-Fil-A Grilled Chicken Sandwich1 serving
Chick-Fil-A Grilled Nuggets (8 CT)1 Serving (8 ct)
Quest Protein Bar1 Bar
Recipes
Chicken Stir Frytap
NOTE: Chicken is weighed out COOKED
1. **Prepare Vegetables**
* Slice the onion and green pepper into thin strips.
* Cut the broccoli into bite-sized florets.
* Rinse the spinach and set aside.
2. **Sauté the Base**
* Heat the olive oil in a large skillet or wok over medium-high heat.
* Add onions and peppers first, cooking for 3–4 minutes until slightly softened.
3. **Add Broccoli**
* Toss in the broccoli florets and continue stir-frying for another 4–5 minutes until bright green and tendercrisp.
4. **Add Chicken**
* Slice the pre-cooked chicken breast into strips or cubes.
* Add it to the skillet and stir well to combine with the veggies.
5. **Season with Soy Sauce**
* Pour in the low-sodium soy sauce.
* Stir everything together and let it cook for 2–3 minutes so the flavors blend.
6. **Finish with Spinach**
Crockpot Southwest Chicken Sweet Potato Bowltap
MAKES 4 SERVINGS - Add cubed sweet potatoes, mixed vegetables, black beans, salsa, chicken broth, olive oil, lime juice, and all seasonings to the crockpot.
Place raw chicken breast on top.
Cook on low for 5–6 hours or high for 3–4 hours, until chicken is fully cooked and sweet potatoes are soft.
Remove chicken, shred with two forks, then mix it back into the crockpot.
Add avocado after cooking, or portion 40g avocado on top of each serving.
Weigh the full finished batch and divide into 4 equal servings.
Seasonings: Taco Seasoning Mix (40% Less Sodium) (20 grams), Garlic Powder (2 tsp), Onion Powder (2 tsp), Paprika (Ground) (2 tsp), Cumin Ground (Tsp) (2 tsp).
6:00 p.m - Crockpot Southwest Chicken Sweet Potato Bowltap
MAKES 4 SERVINGS - Add cubed sweet potatoes, mixed vegetables, black beans, salsa, chicken broth, olive oil, lime juice, and all seasonings to the crockpot.
Place raw chicken breast on top.
Cook on low for 5–6 hours or high for 3–4 hours, until chicken is fully cooked and sweet potatoes are soft.
Remove chicken, shred with two forks, then mix it back into the crockpot.
Add avocado after cooking, or portion 40g avocado on top of each serving.
Weigh the full finished batch and divide into 4 equal servings.
Seasonings: Taco Seasoning Mix (40% Less Sodium) (20 grams), Garlic Powder (2 tsp), Onion Powder (2 tsp), Paprika (Ground) (2 tsp), Cumin Ground (Tsp) (2 tsp).