Nutrition Plan
Stoic Physique
Richard Myers
Updated Jul 30, 2026
Daily Targets
MondayAug 31706 cal · 190P 133C 46F
TuesdayAug 41738 cal · 190P 141C 46F
WednesdayAug 51830 cal · 192P 162C 46F
ThursdayAug 61592 cal · 177P 149C 32F
FridayAug 71730 cal · 190P 139C 46F
SaturdayAug 81774 cal · 196P 153C 42F
SundayAug 91669 cal · 194P 131C 41F
Monday
Aug 3Daily Totals
1706
Calories
190g
Protein
133g
Carbs
46g
Fat
25g
Fibre
Breakfast 8:00AM
- Chicken Sausage2 sausage181 cal
- Egg (Large)1 egg75 cal
- Egg White100 g48 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Javvy - Protein Coffee Mix1 scoop70 cal
Meal Totals
424cal42gprotein19gcarbs20gfat2gfibre
Snack 10:00 AM
- Oikos Pro1 serving139 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
297cal44gprotein19gcarbs5gfat2gfibre
Lunch 12:00PM
- Mixed Vegetables (Your Choice)100 grams40 cal
- Chicken Breast (Cooked)(OZ)4 oz177 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
370cal44gprotein35gcarbs6gfat11gfibre
Snack 3:00PM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Dinner 7:00 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- White Rice (Cooked)130 grams164 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
434cal40gprotein46gcarbs10gfat7gfibre
Snack 9:00PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Tuesday
Aug 4Daily Totals
1738
Calories
190g
Protein
141g
Carbs
46g
Fat
25g
Fibre
Breakfast 8:00AM
- Chicken Sausage2 sausage181 cal
- Egg (Large)1 egg75 cal
- Egg White100 g48 cal
- Fresh/Frozen Mixed Berries120 grams53 cal
- Javvy - Protein Coffee Mix1 scoop70 cal
Meal Totals
432cal42gprotein21gcarbs20gfat2gfibre
Snack 10:00 AM
- Oikos Pro1 serving139 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
297cal44gprotein19gcarbs5gfat2gfibre
Lunch 12:00PM
- Mixed Vegetables (Your Choice)100 grams40 cal
- Chicken Breast (Cooked)(OZ)4 oz177 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
370cal44gprotein35gcarbs6gfat11gfibre
Snack 3:00PM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Dinner 7:00 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- White Rice (Cooked)150 grams189 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
458cal40gprotein52gcarbs10gfat7gfibre
Snack 9:00PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Wednesday
Aug 5Daily Totals
1830
Calories
192g
Protein
162g
Carbs
46g
Fat
29g
Fibre
Breakfast 8:00AM
- Chicken Sausage2 sausage181 cal
- Egg (Large)1 egg75 cal
- Egg White100 g48 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Javvy - Protein Coffee Mix1 scoop70 cal
Meal Totals
444cal42gprotein24gcarbs20gfat3gfibre
Snack 10:00 AM
- Oikos Pro1 serving139 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
297cal44gprotein19gcarbs5gfat2gfibre
Lunch 12:00PM
- Mixed Vegetables (Your Choice)100 grams40 cal
- Chicken Breast (Cooked)(OZ)4 oz177 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
370cal44gprotein35gcarbs6gfat11gfibre
Snack 3:00PM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Dinner 7:00 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- White Rice (Cooked)200 grams252 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
538cal42gprotein70gcarbs10gfat10gfibre
Snack 9:00PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Thursday
Aug 6Daily Totals
1592
Calories
177g
Protein
149g
Carbs
32g
Fat
28g
Fibre
Breakfast 8:00AM
- Oatmeal (Dry)50 grams195 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
362cal31gprotein46gcarbs6gfat7gfibre
Snack 10:00 AM
- Oikos Pro1 serving139 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
297cal44gprotein19gcarbs5gfat2gfibre
Lunch 12:00PM
- Mixed Vegetables (Your Choice)80 grams32 cal
- Chicken Breast (Cooked)(OZ)4 oz177 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
358cal43gprotein33gcarbs6gfat10gfibre
Snack 3:00PM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Dinner 7:00 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- White Rice (Cooked)100 grams126 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
394cal39gprotein37gcarbs10gfat6gfibre
Snack 9:00PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Friday
Aug 7Daily Totals
1730
Calories
190g
Protein
139g
Carbs
46g
Fat
25g
Fibre
Breakfast 8:00AM
- Chicken Sausage2 sausage181 cal
- Egg (Large)1 egg75 cal
- Egg White100 g48 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Javvy - Protein Coffee Mix1 scoop70 cal
Meal Totals
424cal42gprotein19gcarbs20gfat2gfibre
Snack 10:00 AM
- Oikos Pro1 serving139 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
297cal44gprotein19gcarbs5gfat2gfibre
Lunch 12:00PM
- Mixed Vegetables (Your Choice)100 grams40 cal
- Chicken Breast (Cooked)(OZ)4 oz177 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
370cal44gprotein35gcarbs6gfat11gfibre
Snack 3:00PM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Dinner 7:00 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- White Rice (Cooked)150 grams189 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
458cal40gprotein52gcarbs10gfat7gfibre
Snack 9:00PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Saturday
Aug 8Daily Totals
1774
Calories
196g
Protein
153g
Carbs
42g
Fat
17g
Fibre
Breakfast 8:00AM
- Oatmeal (Dry)40 grams155 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries70 grams32 cal
Meal Totals
309cal29gprotein37gcarbs5gfat5gfibre
Snack 10:00 AM
- Oikos Pro1 serving139 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries70 grams32 cal
Meal Totals
293cal44gprotein18gcarbs5gfat1gfibre
Lunch 12:00PM
- White Rice (Cooked)100 grams126 cal
- Onion (Gm)50 g22 cal
- Bell Pepper50 g16 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)50 g21 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil5 g45 cal
- Grilled Chicken (Oz)5 oz205 cal
Meal Totals
475cal49gprotein45gcarbs11gfat6gfibre
Snack 3:00PM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Dinner 7:00 PM
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Pasta (Cooked)(gm)120 grams188 cal
- Rao's Garlic Alfredo Sauce65 grams105 cal
- Mixed Vegetables (Your Choice)1 grams0 cal
Meal Totals
516cal54gprotein39gcarbs16gfat2gfibre
Snack 9:00PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Sunday
Aug 9Daily Totals
1669
Calories
194g
Protein
131g
Carbs
41g
Fat
14g
Fibre
Breakfast 8:00AM
- Oatmeal (Dry)30 grams117 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries70 grams32 cal
Meal Totals
268cal28gprotein30gcarbs4gfat4gfibre
Snack 10:00 AM
- Oikos Pro1 serving139 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries70 grams32 cal
Meal Totals
293cal44gprotein18gcarbs5gfat1gfibre
Lunch 12:00PM
- White Rice (Cooked)80 grams101 cal
- Onion (Gm)50 g22 cal
- Bell Pepper50 g16 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)50 g21 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil5 g45 cal
- Grilled Chicken (Oz)5 oz205 cal
Meal Totals
451cal49gprotein39gcarbs11gfat6gfibre
Dinner 7:00 PM
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Pasta (Cooked)(gm)120 grams188 cal
- Rao's Garlic Alfredo Sauce65 grams105 cal
- Mixed Vegetables (Your Choice)1 grams0 cal
Meal Totals
516cal54gprotein39gcarbs16gfat2gfibre
Snack 9:00PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Additional Options
Lunch Option #1
- Chick-Fil-A Grilled Chicken Sandwich1 serving391 cal
- Chic-fil-a Grilled Nugget6 nugget98 cal
Meal Totals
485cal47gprotein45gcarbs13gfat10gfibre
Lunch Option#2
- Panda Express - Grilled Teriyaki Chicken1 serving278 cal
- Brown Rice, Cooked150 g166 cal
- Broccoli (gm)100 g41 cal
Meal Totals
488cal40gprotein55gcarbs12gfat5gfibre
Dinner Option #1
- Panda Express - Black Pepper Angus Steak2 serving436 cal
- Brown Rice, Cooked150 g166 cal
Meal Totals
601cal42gprotein61gcarbs21gfat3gfibre
Dinner Option #2
- White Rice (Cooked)100 grams126 cal
- Onion0.75 medium (~110 g)35 cal
- Bell Pepper, Green1.5 medium (~119 g)42 cal
- Spinach (Gm)50 g15 cal
- Tomato1.5 medium (~123 g)40 cal
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
Meal Totals
533cal50gprotein54gcarbs13gfat9gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)25 oz
Bell Pepper100 g
Broccoli (gm)100 g
Chicken Breast (Cooked)(OZ)30 oz
Chicken Sausage8 sausage
Dave's Killer Bread - Thin Sliced10 slice
Egg (Large)4 egg
Egg White400 g
Fresh/Frozen Mixed Berries1250 grams
Grilled Chicken (Oz)10 oz
Iceberg Lettuce (Leaf)10 Leaf (med - 8gm)
Javvy - Protein Coffee Mix4 scoop
Mandarin Orange6 medium
Mixed Vegetables (Your Choice)1032 grams
Oatmeal (Dry)120 grams
Oikos Pro7 serving
Olive Oil10 g
Onion (Gm)100 g
Pasta (Cooked)(gm)240 grams
Quest Protein Chips (Snack Bag)7 Bag (32gm)
Rao's Garlic Alfredo Sauce130 grams
Soy Sauce, Low Sodium (tbsp)6 tbsp
Spinach (Gm)100 g
Tomato (Slices)10 Slice (~20gm)
Whey Protein Powder10 scoop
White Rice (Cooked)910 grams
Options Shopping List
93/7 Lean Ground Beef (Cooked)6 oz
Bell Pepper, Green1.5 medium (~119 g)
Broccoli (gm)100 g
Brown Rice, Cooked300 g
Chic-fil-a Grilled Nugget6 nugget
Chick-Fil-A Grilled Chicken Sandwich1 serving
Onion0.8 medium (~110 g)
Panda Express - Black Pepper Angus Steak2 serving
Panda Express - Grilled Teriyaki Chicken1 serving
Spinach (Gm)50 g
Tomato1.5 medium (~123 g)
White Rice (Cooked)100 grams
Recipes
Chicken Sandwichtap
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
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**
Beef Stir Frytap
DIRECTIONS
NOTE: Ground beef should be weighed COOKED
- Dice the onion, green pepper, and tomatoes into small pieces.
- Heat a pan over medium heat and add the onion and green pepper. Sauté until softened and fragrant.
- Add the cooked ground beef to the pan and stir well to combine.
- Mix in the diced tomatoes and cook for a few more minutes until everything is heated through.
- Add the spinach last and stir until just wilted.
- Remove from heat and serve immediately.