Nutrition Plan
Stoic Physique
Chad Bartels
Updated Jul 30, 2026
Daily Targets
MondayAug 31790 cal · 175P 142C 58F
TuesdayAug 41790 cal · 175P 142C 58F
WednesdayAug 51796 cal · 168P 155C 56F
ThursdayAug 61801 cal · 159P 172C 53F
FridayAug 72380 cal · 166P 276C 68F
SaturdayAug 81797 cal · 155P 139C 69F
SundayAug 91789 cal · 167P 143C 61F
Monday
Aug 3Daily Totals
1790
Calories
175g
Protein
142g
Carbs
58g
Fat
25g
Fibre
Lunch11:00 AM
- Chicken Breast (Cooked)(OZ)7 oz309 cal
- Sweet Potato (cooked)(Gm)100 g88 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Kerrygold Butter20 grams141 cal
Meal Totals
579cal65gprotein28gcarbs23gfat7gfibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter12 grams73 cal
Meal Totals
190cal4gprotein30gcarbs6gfat3gfibre
Dinner6:30 PM
- Chicken Breast (Cooked)(OZ)8 oz354 cal
- Sweet Potato (cooked)(Gm)220 g192 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Kerrygold Butter20 grams141 cal
Meal Totals
728cal76gprotein52gcarbs24gfat11gfibre
Snack9:00 PM
- Cottage Cheese 1%200 grams208 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
293cal30gprotein32gcarbs5gfat4gfibre
Tuesday
Aug 4Daily Totals
1790
Calories
175g
Protein
142g
Carbs
58g
Fat
25g
Fibre
Lunch11:00 AM
- Chicken Breast (Cooked)(OZ)7 oz309 cal
- Sweet Potato (cooked)(Gm)100 g88 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Kerrygold Butter20 grams141 cal
Meal Totals
579cal65gprotein28gcarbs23gfat7gfibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter12 grams73 cal
Meal Totals
190cal4gprotein30gcarbs6gfat3gfibre
Dinner6:30 PM
- Chicken Breast (Cooked)(OZ)8 oz354 cal
- Sweet Potato (cooked)(Gm)220 g192 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Kerrygold Butter20 grams141 cal
Meal Totals
728cal76gprotein52gcarbs24gfat11gfibre
Snack9:00 PM
- Cottage Cheese 1%200 grams208 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
293cal30gprotein32gcarbs5gfat4gfibre
Wednesday
Aug 5Daily Totals
1796
Calories
168g
Protein
155g
Carbs
56g
Fat
29g
Fibre
Lunch11:00 AM
- Chicken Breast (Cooked)(OZ)7 oz309 cal
- Sweet Potato (cooked)(Gm)100 g88 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Kerrygold Butter20 grams141 cal
Meal Totals
579cal65gprotein28gcarbs23gfat7gfibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter10 grams61 cal
Meal Totals
181cal4gprotein30gcarbs5gfat3gfibre
Dinner6:30 PM
- 93/7 - Lean Ground Turkey (Cooked)8 oz416 cal
- Brown Rice, Cooked150 g166 cal
- Black Beans75 g107 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Salsa40 grams14 cal
Meal Totals
743cal69gprotein65gcarbs23gfat15gfibre
Snack9:00 PM
- Cottage Cheese 1%200 grams208 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
293cal30gprotein32gcarbs5gfat4gfibre
Thursday
Aug 6Daily Totals
1801
Calories
159g
Protein
172g
Carbs
53g
Fat
31g
Fibre
Lunch11:00 AM
- 93/7 - Lean Ground Turkey (Cooked)7 oz364 cal
- Brown Rice, Cooked100 g111 cal
- Black Beans35 g50 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Salsa30 grams10 cal
Meal Totals
576cal57gprotein42gcarbs20gfat10gfibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter10 grams61 cal
Meal Totals
181cal4gprotein30gcarbs5gfat3gfibre
Dinner6:30 PM
- 93/7 - Lean Ground Turkey (Cooked)8 oz416 cal
- Brown Rice, Cooked180 g200 cal
- Black Beans60 g86 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Salsa40 grams14 cal
Meal Totals
751cal68gprotein68gcarbs23gfat14gfibre
Snack9:00 PM
- Cottage Cheese 1%200 grams208 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
293cal30gprotein32gcarbs5gfat4gfibre
Friday
Aug 7Daily Totals
2380
Calories
166g
Protein
276g
Carbs
68g
Fat
34g
Fibre
Lunch11:00 AM
- 93/7 - Lean Ground Turkey (Cooked)7 oz364 cal
- Brown Rice, Cooked300 g333 cal
- Black Beans60 g86 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Salsa30 grams10 cal
Meal Totals
834cal64gprotein95gcarbs22gfat16gfibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter10 grams61 cal
- Honey20 g66 cal
Meal Totals
245cal4gprotein46gcarbs5gfat3gfibre
Dinner6:30 PM
- Ground Bison (90/10)(cooked)10 oz478 cal
- Brown Rice, Cooked300 g333 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil5 g45 cal
- Salsa50 grams16 cal
Meal Totals
911cal68gprotein81gcarbs35gfat10gfibre
Snack9:00 PM
- Cottage Cheese 1%200 grams208 cal
- Fresh/Frozen Mixed Berries250 grams112 cal
- Honey20 g66 cal
Meal Totals
390cal30gprotein54gcarbs6gfat5gfibre
Saturday
Aug 8Daily Totals
1797
Calories
155g
Protein
139g
Carbs
69g
Fat
20g
Fibre
Lunch11:00 AM
- Ground Bison (90/10)(cooked)9 oz430 cal
- Brown Rice, Cooked100 g111 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Salsa30 grams10 cal
Meal Totals
594cal57gprotein33gcarbs26gfat6gfibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter10 grams61 cal
Meal Totals
181cal4gprotein30gcarbs5gfat3gfibre
Dinner6:30 PM
- Ground Bison (90/10)(cooked)10 oz478 cal
- Brown Rice, Cooked140 g155 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil4 g36 cal
- Salsa50 grams16 cal
Meal Totals
729cal64gprotein44gcarbs33gfat7gfibre
Snack9:00 PM
- Cottage Cheese 1%200 grams208 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
293cal30gprotein32gcarbs5gfat4gfibre
Sunday
Aug 9Daily Totals
1789
Calories
167g
Protein
143g
Carbs
61g
Fat
23g
Fibre
Lunch11:00 AM
- Ground Bison (90/10)(cooked)9 oz430 cal
- Brown Rice, Cooked100 g111 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Salsa30 grams10 cal
Meal Totals
594cal57gprotein33gcarbs26gfat6gfibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter12 grams73 cal
Meal Totals
190cal4gprotein30gcarbs6gfat3gfibre
Dinner6:30 PM
- Chicken Breast (Cooked)(OZ)8 oz354 cal
- Sweet Potato (cooked)(Gm)200 g174 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Kerrygold Butter20 grams141 cal
Meal Totals
712cal76gprotein48gcarbs24gfat10gfibre
Snack9:00 PM
- Cottage Cheese 1%200 grams208 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
293cal30gprotein32gcarbs5gfat4gfibre
Additional Options
Lunch Option #1 (Heat N' Eat)
- Costco - Chicken Souvlaki Skewers2 skewers286 cal
- Minute Rice1 cups199 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil10 g90 cal
- Salsa50 grams16 cal
Meal Totals
631cal61gprotein54gcarbs19gfat4gfibre
Lunch Option #2 (Heat N' Eat)
- Costco - Grassfed Sirloin Strips8 oz333 cal
- Minute Rice1 cups199 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil5 g45 cal
- Salsa50 grams16 cal
Meal Totals
633cal58gprotein53gcarbs21gfat4gfibre
Dinner Option #1
- Grilled Chicken (Oz)8 oz328 cal
- Sweet Potato (Gm)(Uncooked)260 grams244 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil12 g108 cal
- Salt (Dash)2 dash0 cal
- Black Pepper (Dash)2 dash0 cal
- Paprika (Ground)1 tsp8 cal
- Garlic Powder1 tsp11 cal
- Lemon Juice5 g1 cal
Meal Totals
745cal72gprotein67gcarbs21gfat13gfibre
Dinner Option #2
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)60 grams79 cal
- Sweet Corn, Frozen25 g26 cal
- Salsa100 grams34 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.25 medium (~123 g)7 cal
- White Rice (Cooked)100 grams126 cal
- 93/7 - Lean Ground Turkey (Cooked)8 oz416 cal
Meal Totals
770cal68gprotein75gcarbs22gfat15gfibre
Dinner Option #3
- Onion (Gm)60 g26 cal
- Bell Pepper40 g12 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)80 g33 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil10 g90 cal
- Ground Bison 93/7 (Cooked)8 oz403 cal
- Brown Rice, Cooked150 g166 cal
Meal Totals
771cal70gprotein53gcarbs31gfat8gfibre
Dinner Option #4
- Onion (Gm)60 g26 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)80 g33 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil8 g72 cal
- Salmon (Cooked)8 oz400 cal
- Brown Rice, Cooked150 g166 cal
Meal Totals
762cal76gprotein56gcarbs26gfat9gfibre
Pre Workout Option #1
- Apple (Whole)1 medium (~182 g)105 cal
- Peanut Butter10 grams61 cal
- Honey12 g40 cal
Meal Totals
209cal3gprotein38gcarbs5gfat4gfibre
Snack Option #1
- Cottage Cheese 1%200 grams208 cal
- Banana, Single1 medium (~118 g)116 cal
- Honey5 g16 cal
Meal Totals
341cal30gprotein44gcarbs5gfat3gfibre
Shopping List
93/7 - Lean Ground Turkey (Cooked)30 oz
Banana, Single7 medium (~118 g)
Black Beans230 g
Brown Rice, Cooked1370 g
Chicken Breast (Cooked)(OZ)45 oz
Cottage Cheese 1%1400 grams
Fresh/Frozen Mixed Berries1450 grams
Ground Bison (90/10)(cooked)38 oz
Honey40 g
Kerrygold Butter120 grams
Mixed Vegetables (Your Choice)1400 grams
Olive Oil9 g
Peanut Butter76 grams
Salsa300 grams
Sweet Potato (cooked)(Gm)940 g
Options Shopping List
93/7 - Lean Ground Turkey (Cooked)8 oz
Apple (Whole)1 medium (~182 g)
Banana, Single1 medium (~118 g)
Bell Pepper140 g
Black Beans (Boiled)60 grams
Black Pepper (Dash)2 dash
Broccoli (gm)160 g
Brown Rice, Cooked300 g
Costco - Chicken Souvlaki Skewers2 skewers
Costco - Grassfed Sirloin Strips8 oz
Cottage Cheese 1%200 grams
Garlic Powder1 tsp
Grilled Chicken (Oz)8 oz
Ground Bison 93/7 (Cooked)8 oz
Honey17 g
Lemon Juice5 g
Minute Rice2 cups
Mixed Vegetables (Your Choice)300 grams
Olive Oil45 g
Onion0.5 medium (~110 g)
Onion (Gm)120 g
Paprika (Ground)1 tsp
Peanut Butter10 grams
Romaine/Cos Lettuce100 g
Salmon (Cooked)8 oz
Salsa200 grams
Salt (Dash)2 dash
Soy Sauce, Low Sodium (tbsp)6 tbsp
Spinach (Gm)100 g
Sweet Corn, Frozen25 g
Sweet Potato (Gm)(Uncooked)260 grams
Taco Seasoning Mix (40% Less Sodium)15 grams
Tomato0.3 medium (~123 g)
White Rice (Cooked)100 grams
Recipes
Ground Bison Stir Frytap
DIRECTIONS
NOTE: Ground bison is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add cooked ground bison 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 Turkey Fiesta Bowltap
NOTE: Ground Turkey is weighed out COOKED.
1. Cook ground turkey in a skillet and add taco seasoning on top. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice and remaining tablespoon of taco seasoning. Heat over medium heat until warm.
3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.
4. Top salad with ground turkey and dress with the bean and corn mixture.
Chicken & Sweet Potato Bowltap
Roast cubed sweet potatoes at 425°F for 25–30 minutes with olive oil, salt, and pepper.
Season chicken with salt, pepper, paprika, and garlic powder, then pan-sear or air-fry until cooked and slice.
Roast or sauté your veggies with simple seasoning in olive oil.
Greek Yogurt Sauce: Mix Greek yogurt, lemon juice, garlic powder, salt, pepper, and olive oil.
Assemble the bowl with sweet potato, chicken, veggies, and drizzle with the yogurt sauce.
Seasonings: Salt (Dash) (2 dash), Black Pepper (Dash) (2 dash), Lemon Juice (5 g), Paprika (Ground) (1 tsp), Garlic Powder (1 tsp).
Salmon Stir Frytap
DIRECTIONS
NOTE: Salmon is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add salmon 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!