Nutrition Plan
Stoic Physique
Imtiyaz Delawala
Updated Jul 30, 2026
Daily Targets
MondayAug 31529 cal · 148P 142C 41F
TuesdayAug 41529 cal · 148P 142C 41F
WednesdayAug 51570 cal · 162P 145C 38F
ThursdayAug 61570 cal · 162P 145C 38F
FridayAug 72132 cal · 181P 262C 40F
SaturdayAug 81559 cal · 174P 155C 27F
SundayAug 91551 cal · 145P 146C 43F
Monday
Aug 3Daily Totals
1529
Calories
148g
Protein
142g
Carbs
41g
Fat
18g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- La Tortilla Factory - Medium Tortillas1 tortilla102 cal
Meal Totals
325cal32gprotein20gcarbs13gfat
Lunch12:00 PM
- Tyson Chicken Burger1 piece179 cal
- Arnold Sandwich Thins1 roll150 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
393cal28gprotein41gcarbs13gfat6gfibre
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Brown Rice, Cooked80 g89 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Tumeric0.5 tsps2 cal
- Cumin Ground (Tsp)0.5 tsp5 cal
Meal Totals
375cal52gprotein26gcarbs7gfat5gfibre
Snack8:00 PM
- Oikos - Triple 0 - Any Flavor150 grams88 cal
- Fresh/Frozen Mixed Berries60 grams27 cal
Meal Totals
112cal15gprotein13gcarbs0gfat1gfibre
Tuesday
Aug 4Daily Totals
1529
Calories
148g
Protein
142g
Carbs
41g
Fat
18g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- La Tortilla Factory - Medium Tortillas1 tortilla102 cal
Meal Totals
325cal32gprotein20gcarbs13gfat
Lunch12:00 PM
- Tyson Chicken Burger1 piece179 cal
- Arnold Sandwich Thins1 roll150 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
393cal28gprotein41gcarbs13gfat6gfibre
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Brown Rice, Cooked80 g89 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Tumeric0.5 tsps2 cal
- Cumin Ground (Tsp)0.5 tsp5 cal
Meal Totals
375cal52gprotein26gcarbs7gfat5gfibre
Snack8:00 PM
- Oikos - Triple 0 - Any Flavor150 grams88 cal
- Fresh/Frozen Mixed Berries60 grams27 cal
Meal Totals
112cal15gprotein13gcarbs0gfat1gfibre
Wednesday
Aug 5Daily Totals
1570
Calories
162g
Protein
145g
Carbs
38g
Fat
19g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
- Fage Total All Natural Nonfat Greek Strained Yogurt280 grams151 cal
- Granola20 grams95 cal
Meal Totals
248cal32gprotein21gcarbs4gfat
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Brown Rice, Cooked120 g133 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
449cal47gprotein36gcarbs13gfat6gfibre
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Brown Rice, Cooked100 g111 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Tumeric0.5 tsps2 cal
- Cumin Ground (Tsp)0.5 tsp5 cal
Meal Totals
437cal47gprotein33gcarbs13gfat6gfibre
Snack8:00 PM
- Oikos - Triple 0 - Any Flavor150 grams88 cal
- Fresh/Frozen Mixed Berries60 grams27 cal
Meal Totals
112cal15gprotein13gcarbs0gfat1gfibre
Thursday
Aug 6Daily Totals
1570
Calories
162g
Protein
145g
Carbs
38g
Fat
19g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
- Fage Total All Natural Nonfat Greek Strained Yogurt280 grams151 cal
- Granola20 grams95 cal
Meal Totals
248cal32gprotein21gcarbs4gfat
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Brown Rice, Cooked120 g133 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
449cal47gprotein36gcarbs13gfat6gfibre
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Brown Rice, Cooked100 g111 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Tumeric0.5 tsps2 cal
- Cumin Ground (Tsp)0.5 tsp5 cal
Meal Totals
437cal47gprotein33gcarbs13gfat6gfibre
Snack8:00 PM
- Oikos - Triple 0 - Any Flavor150 grams88 cal
- Fresh/Frozen Mixed Berries60 grams27 cal
Meal Totals
112cal15gprotein13gcarbs0gfat1gfibre
Friday
Aug 7Daily Totals
2132
Calories
181g
Protein
262g
Carbs
40g
Fat
31g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
- Fage Total All Natural Nonfat Greek Strained Yogurt280 grams151 cal
- Granola35 grams166 cal
Meal Totals
315cal33gprotein30gcarbs7gfat
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Brown Rice, Cooked300 g333 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
651cal52gprotein77gcarbs15gfat9gfibre
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
- Tilapia (Cooked)190 grams249 cal
- Brown Rice, Cooked300 g333 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Tumeric0.5 tsps2 cal
- Cumin Ground (Tsp)0.5 tsp5 cal
Meal Totals
633cal59gprotein79gcarbs9gfat10gfibre
Snack8:00 PM
- Oikos - Triple 0 - Any Flavor150 grams88 cal
- Fresh/Frozen Mixed Berries280 grams125 cal
Meal Totals
209cal16gprotein34gcarbs1gfat6gfibre
Saturday
Aug 8Daily Totals
1559
Calories
174g
Protein
155g
Carbs
27g
Fat
26g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
- Whey Protein Powder1 scoop122 cal
- Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- Bagel Thin1 bagel thin141 cal
Meal Totals
334cal31gprotein39gcarbs6gfat6gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Brown Rice, Cooked100 g111 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
399cal53gprotein31gcarbs7gfat6gfibre
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
- Tilapia (Cooked)190 grams249 cal
- Brown Rice, Cooked80 g89 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Tumeric0.5 tsps2 cal
- Cumin Ground (Tsp)0.5 tsp5 cal
Meal Totals
382cal54gprotein28gcarbs6gfat6gfibre
Snack8:00 PM
- Oikos - Triple 0 - Any Flavor150 grams88 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
120cal15gprotein15gcarbs0gfat2gfibre
Sunday
Aug 9Daily Totals
1551
Calories
145g
Protein
146g
Carbs
43g
Fat
21g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
- Whey Protein Powder1 scoop122 cal
- Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
- Bagel Thin1 bagel thin141 cal
Meal Totals
297cal31gprotein32gcarbs5gfat5gfibre
Lunch12:00 PM
- Tyson Chicken Burger1 piece179 cal
- Arnold Sandwich Thins1 roll150 cal
- Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
381cal27gprotein39gcarbs13gfat5gfibre
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:00 PM
- Chicken Thigh (Cooked)(Skinless)6 oz332 cal
- Brown Rice, Cooked80 g89 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Tumeric0.5 tsps2 cal
- Cumin Ground (Tsp)0.5 tsp5 cal
Meal Totals
461cal51gprotein26gcarbs17gfat5gfibre
Snack8:00 PM
- Oikos - Triple 0 - Any Flavor150 grams88 cal
Meal Totals
88cal15gprotein7gcarbs0gfat
Additional Options
Lunch Option #1 (Chipotle)
- Chipotle - 1x Chicken, Full RIce, No Beans, Lettuce, Light Cheese1 bowl459 cal
Meal Totals
459cal39gprotein42gcarbs15gfat5gfibre
Lunch Option #2 (Cava)
- Cava - Chicken Salad Bowl1 serving353 cal
Meal Totals
353cal30gprotein20gcarbs17gfat10gfibre
Dinner Option #1
- Ground Chicken (Cooked)4.5 oz248 cal
- Mission Carb Balance - Large Tortilla1 Wrap110 cal
- Onion (Gm)30 g12 cal
- Garlic7 g11 cal
- Olive Oil4 g36 cal
- Cumin Ground (Tsp)1 tsp10 cal
- Paprika (Ground)1 tsp8 cal
- Tumeric1 tsps4 cal
- Garlic Powder1 tsp11 cal
- Cinnamon0.25 grams1 cal
- Lemon Juice5 g1 cal
- Romaine/Cos Lettuce50 g11 cal
Meal Totals
468cal44gprotein19gcarbs24gfat30gfibre
Dinner Option #2
- Grilled Chicken (Oz)5 oz205 cal
- White Rice (Cooked)80 grams101 cal
- Sabra Classic Hummus45 grams123 cal
- Baby Spinach30 grams10 cal
- Olive Oil5 g45 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Salt & Pepper1 To Taste Serving0 cal
Meal Totals
487cal46gprotein33gcarbs19gfat6gfibre
Dinner Option #3
- Fillet Mignon - Cooked6 oz252 cal
- White Rice (Cooked)80 grams101 cal
- Sabra Classic Hummus30 grams82 cal
- Baby Spinach30 grams10 cal
- Olive Oil4 g36 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Salt & Pepper1 To Taste Serving0 cal
Meal Totals
482cal41gprotein30gcarbs22gfat6gfibre
Dinner Option #4
- Boneless Skinless Chicken Breast (uncooked)26 oz809 cal
- Lime Juice (Tbsp)3 Tbsp12 cal
- Chili Powder3 tsp24 cal
- Corn (canned)130 grams101 cal
- Medium Flour Tortilla12 tortilla1668 cal
- Kraft Fat Free Cheese80 g126 cal
- Tumeric1 tsps4 cal
- Cumin Ground (Tsp)1 tsp10 cal
Meal Totals
2753cal227gprotein324gcarbs61gfat3gfibre
Dinner Option #5
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Brown Rice, Cooked100 g111 cal
- Zucchini (Gm)60 grams10 cal
- Chopped Peppers And Onions60 grams8 cal
- Cumin Ground (Tsp)1 tsp10 cal
- Paprika (Ground)1 tsp8 cal
- Parsley (Dried)(Tbsp)0.5 tbsp0 cal
- Garlic Powder1 tsp11 cal
Meal Totals
433cal47gprotein32gcarbs13gfat5gfibre
Lunch Option #3 (Just Salad)
- Just Salad - Buffalo Chicken Salad1 serving433 cal
Meal Totals
433cal32gprotein20gcarbs25gfat7gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)30 oz
Almond Milk, Unsweetened (FLOZ)16 fl oz
Arnold Sandwich Thins3 roll
Bagel Thin2 bagel thin
Banana, Single7 medium (~118 g)
Barebells Protein Bars7 bar
Brown Rice, Cooked1460 g
Chicken Thigh (Cooked)(Skinless)6 oz
Cumin Ground (Tsp)3.5 tsp
Egg (Large)4 egg
Egg White300 g
Fage Total All Natural Nonfat Greek Strained Yogurt840 grams
Fresh/Frozen Mixed Berries680 grams
Granola75 grams
Grilled Chicken (Oz)18 oz
La Tortilla Factory - Medium Tortillas2 tortilla
Mixed Vegetables (Your Choice)1460 grams
Oikos - Triple 0 - Any Flavor1050 grams
Tilapia (Cooked)380 grams
Tumeric3.5 tsps
Tyson Chicken Burger3 piece
Whey Protein Powder2 scoop
Options Shopping List
93/7 Lean Ground Beef (Cooked)6 oz
Baby Spinach60 grams
Boneless Skinless Chicken Breast (uncooked)26 oz
Brown Rice, Cooked100 g
Cava - Chicken Salad Bowl1 serving
Chili Powder3 tsp
Chipotle - 1x Chicken, Full RIce, No Beans, Lettuce, Light Cheese1 bowl
Chopped Peppers And Onions60 grams
Cinnamon0.3 grams
Corn (canned)130 grams
Cumin Ground (Tsp)3 tsp
Fillet Mignon - Cooked6 oz
Garlic7 g
Garlic Powder2 tsp
Grilled Chicken (Oz)5 oz
Ground Chicken (Cooked)4.5 oz
Just Salad - Buffalo Chicken Salad1 serving
Kraft Fat Free Cheese80 g
Lemon Juice5 g
Lemon Juice (Tbsp)2 Tbsp
Lime Juice (Tbsp)3 Tbsp
Medium Flour Tortilla12 tortilla
Mission Carb Balance - Large Tortilla1 Wrap
Olive Oil13 g
Onion (Gm)30 g
Paprika (Ground)2 tsp
Parsley (Dried)(Tbsp)0.5 tbsp
Romaine/Cos Lettuce50 g
Sabra Classic Hummus75 grams
Salt & Pepper2 To Taste Serving
Tumeric2 tsps
White Rice (Cooked)160 grams
Zucchini (Gm)60 grams
Recipes
Shawarma Ground Chicken Tacostap
Cook chicken
Pan on medium heat
Add onion → cook 2–3 min
Add garlic → 30 sec
Add ground chicken → cook fully
Season
Add all spices + salt/pepper
Mix well and let it cook another 1–2 min to bring out flavor
Make sauce
Mix yogurt + lemon juice + garlic powder + salt
Assemble
Heat tortillas
Add chicken
Top with yogurt sauce + optional veggies
Seasonings: Cinnamon (0.25 grams), Lemon Juice (5 g), Cumin Ground (Tsp) (1 tsp), Paprika (Ground) (1 tsp), Garlic Powder (2 tsp).
Chicken Hummus Bowltap
"1) Prep the chicken
Slice the cooked chicken into strips or cubes. Season lightly with salt and pepper.
2) Warm the rice
Heat the cooked rice in a skillet or microwave until hot.
3) Wilt the spinach
In a nonstick skillet, add 1 tsp olive oil.
Toss in spinach and cook for 1–2 minutes until just wilted.
Season with salt and a squeeze of lemon juice.
4) Assemble the bowl
Place the rice as the base.
Add wilted spinach on one side, chicken slices on the other.
Spoon hummus in the center.
Garnish with paprika or parsley if desired."
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt & Pepper (1 To Taste Serving).
Steak Hummus Bowltap
1) Prep the steak
Slice the cooked filet mignon into strips or cubes. Season lightly with salt and pepper.
2) Warm the rice
Heat the cooked rice in a skillet or microwave until hot.
3) Wilt the spinach
In a nonstick skillet, add 1 tsp olive oil.
Toss in spinach and cook for 1–2 minutes until just wilted.
Season with salt and a squeeze of lemon juice.
4) Assemble the bowl
Place the rice as the base.
Add wilted spinach on one side, steak slices on the other.
Spoon hummus in the center.
Garnish with paprika or parsley if desired.
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt & Pepper (1 To Taste Serving).
Lime Chicken Tacostap
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).