Nutrition Plan
Stoic Physique
Brent Neal
Updated Jul 30, 2026
Daily Targets
MondayAug 31615 cal · 172P 153C 35F
TuesdayAug 41719 cal · 173P 178C 35F
WednesdayAug 51944 cal · 177P 228C 36F
ThursdayAug 61969 cal · 178P 213C 45F
FridayAug 71698 cal · 173P 157C 42F
SaturdayAug 81623 cal · 168P 159C 35F
SundayAug 91554 cal · 179P 124C 38F
Monday
Aug 3Daily Totals
1615
Calories
172g
Protein
153g
Carbs
35g
Fat
19g
Fibre
Breakfast 7:00AM
- Kodiak Cakes - Flapjack And Waffle Mix70 grams261 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Signature Select Sugar Free Maple Syrup30 ml20 cal
Meal Totals
363cal29gprotein55gcarbs3gfat4gfibre
Snack 10:00AM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Lunch 12:00PM
- Brown Rice, Cooked120 g133 cal
- Chicken Breast - Raw - Skinless8 oz258 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Olive Oil5 g45 cal
- Salt (Dash)2 dash0 cal
- Black Pepper (Dash)2 dash0 cal
- Garlic Powder0.2 tsp2 cal
- Water (ml)96 ml0 cal
- Parmigiano Reggiano16 grams64 cal
Meal Totals
513cal60gprotein30gcarbs17gfat2gfibre
Snack 3:00 PM
- Premier Protein Shake1 bottle167 cal
Meal Totals
167cal30gprotein5gcarbs3gfat3gfibre
Dinner 7:00PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Potatoes (gm)(Cooked)120 grams107 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
440cal47gprotein36gcarbs12gfat8gfibre
Snack 9:00 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Tuesday
Aug 4Daily Totals
1719
Calories
173g
Protein
178g
Carbs
35g
Fat
21g
Fibre
Breakfast 7:00AM
- Kodiak Cakes - Flapjack And Waffle Mix70 grams261 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Signature Select Sugar Free Maple Syrup30 ml20 cal
Meal Totals
363cal29gprotein55gcarbs3gfat4gfibre
Snack 10:00AM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Lunch 12:00PM
- Brown Rice, Cooked120 g133 cal
- Chicken Breast - Raw - Skinless8 oz258 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Olive Oil5 g45 cal
- Salt (Dash)2 dash0 cal
- Black Pepper (Dash)2 dash0 cal
- Garlic Powder0.2 tsp2 cal
- Water (ml)96 ml0 cal
- Parmigiano Reggiano16 grams64 cal
Meal Totals
513cal60gprotein30gcarbs17gfat2gfibre
Snack 3:00PM
- Banana, Single1 medium (~118 g)116 cal
- Premier Protein Shake1 bottle167 cal
Meal Totals
279cal31gprotein32gcarbs3gfat6gfibre
Dinner 7:00PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Potatoes (gm)(Cooked)120 grams107 cal
- Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
432cal47gprotein34gcarbs12gfat7gfibre
Snack 9:00 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Wednesday
Aug 5Daily Totals
1944
Calories
177g
Protein
228g
Carbs
36g
Fat
28g
Fibre
Breakfast 7:00AM
- Kodiak Cakes - Flapjack And Waffle Mix80 grams298 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Signature Select Sugar Free Maple Syrup30 ml20 cal
Meal Totals
404cal31gprotein61gcarbs4gfat5gfibre
Snack 10:00AM
- MIni York Peppermint Patty1 patty53 cal
- Apple (Whole)1 medium (~182 g)105 cal
- Mandarin Orange1 medium40 cal
Meal Totals
197cal2gprotein45gcarbs1gfat6gfibre
Lunch 12:00PM
- Brown Rice, Cooked120 g133 cal
- Chicken Breast - Raw - Skinless8 oz258 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Olive Oil4 g36 cal
- Salt (Dash)2 dash0 cal
- Black Pepper (Dash)2 dash0 cal
- Garlic Powder0.2 tsp2 cal
- Water (ml)96 ml0 cal
- Parmigiano Reggiano16 grams64 cal
Meal Totals
504cal60gprotein30gcarbs16gfat2gfibre
Preworkout
- Banana, Single1 medium (~118 g)116 cal
- Premier Protein Shake1 bottle167 cal
Meal Totals
279cal31gprotein32gcarbs3gfat6gfibre
Dinner 7:00PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Potatoes (gm)(Cooked)150 grams134 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
468cal48gprotein42gcarbs12gfat9gfibre
Snack 9:00 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Thursday
Aug 6Daily Totals
1969
Calories
178g
Protein
213g
Carbs
45g
Fat
26g
Fibre
Breakfast 7:00AM
- Kodiak Cakes - Flapjack And Waffle Mix80 grams298 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Signature Select Sugar Free Maple Syrup30 ml20 cal
Meal Totals
404cal31gprotein61gcarbs4gfat5gfibre
Snack 10:00AM
- MIni York Peppermint Patty2 patty106 cal
- Premier Protein Shake1 bottle167 cal
Meal Totals
273cal30gprotein27gcarbs5gfat3gfibre
Lunch 12:00PM
- Brown Rice, Cooked120 g133 cal
- Mandarin Orange1 medium40 cal
- Chicken Breast - Raw - Skinless8 oz258 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Olive Oil4 g36 cal
- Salt (Dash)2 dash0 cal
- Black Pepper (Dash)2 dash0 cal
- Garlic Powder0.2 tsp2 cal
- Water (ml)96 ml0 cal
- Parmigiano Reggiano16 grams64 cal
Meal Totals
544cal61gprotein39gcarbs16gfat4gfibre
Preworkout
- Apple (Whole)1 medium (~182 g)105 cal
- Almond Butter (gm)15 grams98 cal
Meal Totals
200cal4gprotein28gcarbs8gfat6gfibre
Dinner 7:00PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Potatoes (gm)(Cooked)150 grams134 cal
- Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
456cal47gprotein40gcarbs12gfat8gfibre
Snack 9:00 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Friday
Aug 7Daily Totals
1698
Calories
173g
Protein
157g
Carbs
42g
Fat
19g
Fibre
Breakfast 7:00AM
- Kodiak Cakes - Flapjack And Waffle Mix70 grams261 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Signature Select Sugar Free Maple Syrup30 ml20 cal
Meal Totals
363cal29gprotein55gcarbs3gfat4gfibre
Snack 10:00AM
- MIni York Peppermint Patty1 patty53 cal
- Premier Protein Shake1 bottle167 cal
Meal Totals
220cal30gprotein16gcarbs4gfat3gfibre
Lunch 12:00PM
- Brown Rice, Cooked100 g111 cal
- Chicken Breast - Raw - Skinless8 oz258 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Olive Oil4 g36 cal
- Salt (Dash)2 dash0 cal
- Black Pepper (Dash)2 dash0 cal
- Garlic Powder0.2 tsp2 cal
- Water (ml)96 ml0 cal
- Parmigiano Reggiano16 grams64 cal
Meal Totals
471cal59gprotein25gcarbs15gfat2gfibre
Preworkout
- Mandarin Orange1 medium40 cal
- Almond Butter (gm)15 grams98 cal
Meal Totals
136cal4gprotein12gcarbs8gfat4gfibre
Dinner 7:00PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Potatoes (gm)(Cooked)125 grams111 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
416cal46gprotein31gcarbs12gfat6gfibre
Snack 9:00 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Saturday
Aug 8Daily Totals
1623
Calories
168g
Protein
159g
Carbs
35g
Fat
35g
Fibre
Breakfast 7:00AM
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
Meal Totals
320cal29gprotein33gcarbs8gfat8gfibre
Snack 10:00AM
- Kiwi (Single)1 medium (~76 g)47 cal
Meal Totals
44cal1gprotein10gcarbs0gfat2gfibre
Lunch 12:00PM
- Chicken Breast (Cooked)(OZ)7 oz309 cal
- Dave's Killer Bread - Thin Sliced4 slice276 cal
- Tomato (Slices)4 Slice (~20gm)19 cal
- Iceberg Lettuce (Leaf)4 Leaf (med - 8gm)6 cal
Meal Totals
611cal75gprotein53gcarbs11gfat13gfibre
Snack 3:00
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Dinner 7:00PM
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)30 grams39 cal
- Corn (canned)30 grams24 cal
- Salsa80 grams26 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.5 medium (~123 g)14 cal
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Potatoes (gm)(Cooked)100 grams89 cal
Meal Totals
507cal44gprotein58gcarbs11gfat11gfibre
Sunday
Aug 9Daily Totals
1554
Calories
179g
Protein
124g
Carbs
38g
Fat
23g
Fibre
Breakfast 7:00AM
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
Meal Totals
328cal29gprotein35gcarbs8gfat8gfibre
Snack 10:00AM
- Premier Protein Shake1 bottle167 cal
Meal Totals
167cal30gprotein5gcarbs3gfat3gfibre
Lunch 12:00PM
- 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
330cal42gprotein27gcarbs6gfat7gfibre
Dinner 7:00PM
- Sirloin Steak - Cooked8 oz389 cal
- Mashed Potato1 serving211 cal
- Broccoli (Cups)1 cup(s)36 cal
Meal Totals
637cal73gprotein39gcarbs21gfat5gfibre
Snack 9:00 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Additional Options
Breakfast option #1
- Oatmeal (Dry)45 grams175 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries180 grams80 cal
Meal Totals
382cal31gprotein51gcarbs6gfat8gfibre
Lunch Option #1
- Chic-fil-a Grilled Chicken Sandwich1 serving395 cal
- Chick-Fil-A Grilled Nuggets (8 CT)1 Serving (8 ct)131 cal
Meal Totals
526cal54gprotein46gcarbs14gfat
Lunch Option #2
- Wendy'S - Apple Pecan Salad (Light On Dressing)1 serving506 cal
Meal Totals
506cal32gprotein36gcarbs26gfat
Dinner Option #1
- Sirloin Steak - Cooked6 oz292 cal
- Broccoli (Cups)1 cup(s)36 cal
- Restaurant - Baked Potato Side1 serving239 cal
Meal Totals
565cal59gprotein53gcarbs13gfat8gfibre
Dinner Option #2
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Olive Oil10 g90 cal
- Black Pepper (tsp)0.2 tsp1 cal
- Chili Powder1 tsp8 cal
- Cumin Ground (Tsp)0.5 tsp5 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Bell Pepper, Green0.5 medium (~119 g)14 cal
- Bell Pepper, Red0.5 medium (~119 g)19 cal
- Onion0.25 medium (~110 g)12 cal
- Cilantro Leaves0.5 cup2 cal
- Filet Mignon (Raw)5 oz215 cal
Meal Totals
504cal45gprotein18gcarbs28gfat37gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)35 oz
Almond Butter (gm)30 grams
Apple (Whole)2 medium (~182 g)
Banana, Single2 medium (~118 g)
Black Beans (Boiled)30 grams
Black Pepper (Dash)10 dash
Broccoli (Cups)1 cup(s)
Brown Rice, Cooked580 g
Chicken Breast - Raw - Skinless40 oz
Chicken Breast (Cooked)(OZ)11 oz
Corn (canned)30 grams
Dave's Killer Bread - Thin Sliced10 slice
Egg (Large)2 egg
Egg White300 g
Fresh/Frozen Mixed Berries180 grams
Garlic Powder1 tsp
Greek Yogurt - Nonfat - Any Flavor750 grams
Iceberg Lettuce (Leaf)6 Leaf (med - 8gm)
Kiwi (Single)1 medium (~76 g)
Kodiak Cakes - Flapjack And Waffle Mix370 grams
Lemon Juice (Tbsp)5 Tbsp
Mandarin Orange5 medium
Mashed Potato1 serving
MIni York Peppermint Patty4 patty
Mixed Vegetables (Your Choice)620 grams
Olive Oil22 g
Onion0.5 medium (~110 g)
Parmigiano Reggiano80 grams
Potatoes (gm)(Cooked)765 grams
Premier Protein Shake6 bottle
Quest Protein Chips (Snack Bag)1 Bag (32gm)
Romaine/Cos Lettuce100 g
Salsa80 grams
Salt (Dash)10 dash
Signature Select Sugar Free Maple Syrup150 ml
Sirloin Steak - Cooked8 oz
Taco Seasoning Mix (40% Less Sodium)15 grams
Tomato0.5 medium (~123 g)
Tomato (Slices)6 Slice (~20gm)
Water (ml)480 ml
Yasso Frozen Yogurt Bar6 bar
Options Shopping List
Bell Pepper, Green0.5 medium (~119 g)
Bell Pepper, Red0.5 medium (~119 g)
Black Pepper (tsp)0.2 tsp
Broccoli (Cups)1 cup(s)
Chic-fil-a Grilled Chicken Sandwich1 serving
Chick-Fil-A Grilled Nuggets (8 CT)1 Serving (8 ct)
Chili Powder1 tsp
Cilantro Leaves0.5 cup
Cumin Ground (Tsp)0.5 tsp
Filet Mignon (Raw)5 oz
Fresh/Frozen Mixed Berries180 grams
Lemon Juice (Tbsp)1 Tbsp
Mission Foods - Carb Balance Flour Tortillas2 serving
Oatmeal (Dry)45 grams
Olive Oil10 g
Onion0.3 medium (~110 g)
Restaurant - Baked Potato Side1 serving
Sirloin Steak - Cooked6 oz
Wendy'S - Apple Pecan Salad (Light On Dressing)1 serving
Whey Protein Powder1 scoop
Recipes
Lemon Parmesan Chicken & Ricetap
1) Mix together lemon juice, olive oil, salt, pepper and garlic powder to make your lemon pepper marinade. Add in your chicken breast (flatten/tenderize first) and let marinate for 30 minutes
2) Rinse rice in a mesh strainer under cold water for 2 minutes, then combine with 480g of water and 30g of butter and bring to a boil. Once boiling, reduce heat to low, cover, and let cook for 15 minutes. Remove from heat, keep covered, and let sit another 10 minutes to cook rice.
3) Cook chicken in a pan over medium high heat - flip every 1-2 mins until cooked through
4) Place all sauce ingredients in a blender and blend until completely smooth. Once chicken is done cooking, remove from pan, turn heat to lowest setting, and juice half a lemon to deglaze. Pour over your sauce (make sure the pan isn't too hot) and simmer for a few minutes until slightly thickened
5) Separate your rice in to 5 equal servings, top with sliced chicken and pour over your sauce
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt (Dash) (2 dash), Black Pepper (Dash) (2 dash), Garlic Powder (0.2 tsp).
Ground Beef Fiesta Bowltap
1. Cook ground beef 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 any remaining 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 beef and dress with the bean and corn mixture.
Chicken Sandwichtap
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
Steak Vegetable Fajitastap
1. Cut steak into strips.
2. Add oil/pam spray to a large sauté pan over medium heat. Add steak, spices and lemon juice. Cook until steak is half way cooked.
3. Cut peppers and onions into thin strips. Add to pan and cook until veggies are tender and steak is cooked through.
4. Add cilantro.
Seasonings: Black Pepper (tsp) (0.2 tsp), Cumin Ground (Tsp) (0.5 tsp), Lemon Juice (Tbsp) (1 Tbsp), Chili Powder (1 tsp).