Nutrition Plan
Stoic Physique
David Tuit
Updated Jul 30, 2026
Daily Targets
MondayAug 31976 cal · 177P 182C 60F
TuesdayAug 41971 cal · 180P 180C 59F
WednesdayAug 51994 cal · 166P 175C 70F
ThursdayAug 61967 cal · 174P 167C 67F
FridayAug 71985 cal · 170P 171C 69F
SaturdayAug 81990 cal · 166P 174C 70F
SundayAug 91991 cal · 162P 167C 75F
Monday
Aug 3Daily Totals
1976
Calories
177g
Protein
182g
Carbs
60g
Fat
27g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg White100 g48 cal
- Whole Wheat Bread1 slice82 cal
- Almond Butter (gm)15 grams98 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Espresso4 shot16 cal
Meal Totals
465cal32gprotein37gcarbs21gfat7gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)100 grams126 cal
- Broccoli (gm)100 g41 cal
Meal Totals
419cal53gprotein36gcarbs7gfat5gfibre
Snack3:00 PM
- Almonds28 g174 cal
Meal Totals
174cal6gprotein6gcarbs14gfat
Dinner7:00 PM
- Grilled Chicken (Oz)8 oz328 cal
- Sweet Potato (cooked)(Gm)300 g262 cal
- Asparagus (gm)150 g38 cal
- Olive Oil10 g90 cal
Meal Totals
714cal72gprotein66gcarbs18gfat12gfibre
Snack9:00 PM
- Greek Yogurt - Nonfat - Any Flavor160 grams90 cal
Meal Totals
92cal13gprotein10gcarbs0gfat
Tuesday
Aug 4Daily Totals
1971
Calories
180g
Protein
180g
Carbs
59g
Fat
27g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg White100 g48 cal
- Whole Wheat Bread1 slice82 cal
- Almond Butter (gm)15 grams98 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Espresso4 shot16 cal
Meal Totals
465cal32gprotein37gcarbs21gfat7gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Asparagus (gm)150 g38 cal
Meal Totals
414cal54gprotein36gcarbs6gfat8gfibre
Snack3:00 PM
- Almonds28 g174 cal
Meal Totals
174cal6gprotein6gcarbs14gfat
Dinner7:00 PM
- Salmon (Cooked)7.5 oz375 cal
- Pasta (Cooked)(gm)160 grams251 cal
- Tomato Pasta Sauce (Red)100 grams46 cal
- Broccoli (gm)100 g41 cal
Meal Totals
714cal74gprotein64gcarbs18gfat9gfibre
Snack9:00 PM
- Greek Yogurt - Nonfat - Any Flavor160 grams90 cal
Meal Totals
92cal13gprotein10gcarbs0gfat
Wednesday
Aug 5Daily Totals
1994
Calories
166g
Protein
175g
Carbs
70g
Fat
23g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg White100 g48 cal
- Whole Wheat Bread1 slice82 cal
- Almond Butter (gm)15 grams98 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Espresso4 shot16 cal
Meal Totals
465cal32gprotein37gcarbs21gfat7gfibre
Lunch12:00 PM
- Salmon (Cooked)5 oz250 cal
- Pasta (Cooked)(gm)80 grams126 cal
- Tomato Pasta Sauce (Red)80 grams36 cal
- Broccoli (gm)80 g33 cal
Meal Totals
448cal48gprotein37gcarbs12gfat6gfibre
Snack3:00 PM
- Almonds28 g174 cal
Meal Totals
174cal6gprotein6gcarbs14gfat
Dinner7:00 PM
- 93/7 Lean Ground Beef (Cooked)8.5 oz391 cal
- White Rice (Cooked)180 grams227 cal
- Asparagus (gm)150 g38 cal
- Olive Oil5 g45 cal
Meal Totals
703cal66gprotein58gcarbs23gfat7gfibre
Snack9:00 PM
- Greek Yogurt - Nonfat - Any Flavor160 grams90 cal
Meal Totals
92cal13gprotein10gcarbs0gfat
Thursday
Aug 6Daily Totals
1967
Calories
174g
Protein
167g
Carbs
67g
Fat
23g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg White100 g48 cal
- Whole Wheat Bread1 slice82 cal
- Almond Butter (gm)15 grams98 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Espresso4 shot16 cal
Meal Totals
465cal32gprotein37gcarbs21gfat7gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)6.5 oz299 cal
- White Rice (Cooked)80 grams101 cal
- Asparagus (gm)100 g25 cal
Meal Totals
421cal49gprotein27gcarbs13gfat4gfibre
Snack3:00 PM
- Almonds28 g174 cal
Meal Totals
174cal6gprotein6gcarbs14gfat
Dinner7:00 PM
- Grilled Chicken (Oz)8 oz328 cal
- Potatoes (gm)(Cooked)250 grams223 cal
- Broccoli (gm)150 g62 cal
- Olive Oil10 g90 cal
Meal Totals
703cal73gprotein60gcarbs19gfat9gfibre
Snack9:00 PM
- Greek Yogurt - Nonfat - Any Flavor160 grams90 cal
Meal Totals
92cal13gprotein10gcarbs0gfat
Friday
Aug 7Daily Totals
1985
Calories
170g
Protein
171g
Carbs
69g
Fat
22g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg White100 g48 cal
- Whole Wheat Bread1 slice82 cal
- Almond Butter (gm)15 grams98 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Espresso4 shot16 cal
Meal Totals
465cal32gprotein37gcarbs21gfat7gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Potatoes (gm)(Cooked)100 grams89 cal
- Broccoli (gm)100 g41 cal
- Olive Oil6 g54 cal
Meal Totals
437cal53gprotein27gcarbs13gfat5gfibre
Snack3:00 PM
- Almonds28 g174 cal
Meal Totals
174cal6gprotein6gcarbs14gfat
Dinner7:00 PM
- Sirloin Steak - Cooked7 oz340 cal
- White Rice (Cooked)200 grams252 cal
- Asparagus (gm)150 g38 cal
- Olive Oil8 g72 cal
Meal Totals
705cal65gprotein64gcarbs21gfat7gfibre
Snack9:00 PM
- Greek Yogurt - Nonfat - Any Flavor160 grams90 cal
Meal Totals
92cal13gprotein10gcarbs0gfat
Saturday
Aug 8Daily Totals
1990
Calories
166g
Protein
174g
Carbs
70g
Fat
26g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg White100 g48 cal
- Whole Wheat Bread1 slice82 cal
- Almond Butter (gm)15 grams98 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Espresso4 shot16 cal
Meal Totals
465cal32gprotein37gcarbs21gfat7gfibre
Lunch12:00 PM
- Sirloin Steak - Cooked6 oz292 cal
- White Rice (Cooked)80 grams101 cal
- Asparagus (gm)120 g30 cal
Meal Totals
427cal54gprotein28gcarbs11gfat4gfibre
Snack3:00 PM
- Almonds28 g174 cal
Meal Totals
174cal6gprotein6gcarbs14gfat
Dinner7:00 PM
- Ground Turkey - 95/5 - Cooked9 oz329 cal
- Sweet Potato (cooked)(Gm)300 g262 cal
- Asparagus (gm)150 g38 cal
- Olive Oil10 g90 cal
Meal Totals
720cal60gprotein66gcarbs24gfat12gfibre
Snack9:00 PM
- Greek Yogurt - Nonfat - Any Flavor160 grams90 cal
Meal Totals
92cal13gprotein10gcarbs0gfat
Sunday
Aug 9Daily Totals
1991
Calories
162g
Protein
167g
Carbs
75g
Fat
22g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg White100 g48 cal
- Whole Wheat Bread1 slice82 cal
- Almond Butter (gm)15 grams98 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Espresso4 shot16 cal
Meal Totals
465cal32gprotein37gcarbs21gfat7gfibre
Lunch12:00 PM
- Ground Turkey - 95/5 - Cooked7.5 oz274 cal
- Sweet Potato (cooked)(Gm)100 g88 cal
- Asparagus (gm)100 g25 cal
- Olive Oil5 g45 cal
Meal Totals
437cal47gprotein24gcarbs17gfat5gfibre
Snack3:00 PM
- Almonds28 g174 cal
Meal Totals
174cal6gprotein6gcarbs14gfat
Dinner7:00 PM
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)200 grams252 cal
- Asparagus (gm)120 g30 cal
- Olive Oil15 g135 cal
Meal Totals
711cal63gprotein63gcarbs23gfat7gfibre
Snack9:00 PM
- Greek Yogurt - Nonfat - Any Flavor160 grams90 cal
Meal Totals
92cal13gprotein10gcarbs0gfat
Additional Options
Breakfast Option #1
- Whey Protein Powder1 scoop122 cal
- A2/A2 - 2% Milk240 ml125 cal
- Fresh/Frozen Mixed Berries180 grams80 cal
- Almond Butter (gm)20 grams131 cal
Meal Totals
458cal37gprotein37gcarbs18gfat7gfibre
Lunch Option #1
- Onion (Gm)60 g26 cal
- Bell Pepper60 g19 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)80 g33 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil4 g36 cal
- Grilled Chicken (Oz)5.5 oz226 cal
- White Rice (Cooked)80 grams101 cal
Meal Totals
487cal54gprotein43gcarbs11gfat7gfibre
Lunch Option #2
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Pasta (Cooked)(gm)90 grams141 cal
- Bok Choy90 g15 cal
- Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
- Gochujang Sauce1 tsp20 cal
- Garlic6 g10 cal
Meal Totals
469cal50gprotein38gcarbs13gfat3gfibre
Dinner Option #1
- Onion (Gm)60 g26 cal
- Bell Pepper60 g19 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)80 g33 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Olive Oil12 g108 cal
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
628cal65gprotein47gcarbs20gfat8gfibre
Dinner Option #2
- Onion (Gm)50 g22 cal
- Bell Pepper60 g19 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)60 g25 cal
- Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
- Olive Oil8 g72 cal
- Salmon (Cooked)7 oz350 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
635cal63gprotein44gcarbs23gfat7gfibre
Dinner Option #3
- Taco Seasoning Mix (40% Less Sodium)10 grams27 cal
- Black Beans (Boiled)30 grams39 cal
- Corn (canned)30 grams24 cal
- Salsa50 grams16 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)7 oz322 cal
- White Rice (Cooked)80 grams101 cal
- Olive Oil5 g45 cal
Meal Totals
632cal57gprotein56gcarbs20gfat11gfibre
Dinner Option #4
- White Rice (Cooked)150 grams189 cal
- Bell Pepper, Green1 medium (~119 g)28 cal
- Olive Oil8 g72 cal
- Garlic Powder0.5 tsp6 cal
- Salt & Pepper1 To Taste Serving0 cal
- Sirloin Steak - Cooked7 oz340 cal
Meal Totals
637cal62gprotein50gcarbs21gfat5gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)15 oz
Almond Butter (gm)105 grams
Almonds196 g
Asparagus (gm)1190 g
Banana, Single7 medium (~118 g)
Broccoli (gm)530 g
Egg (Large)14 egg
Egg White700 g
Espresso28 shot
Fresh/Frozen Mixed Berries1050 grams
Greek Yogurt - Nonfat - Any Flavor1120 grams
Grilled Chicken (Oz)41 oz
Ground Turkey - 95/5 - Cooked16.5 oz
Olive Oil69 g
Pasta (Cooked)(gm)240 grams
Potatoes (gm)(Cooked)350 grams
Salmon (Cooked)12.5 oz
Sirloin Steak - Cooked13 oz
Sweet Potato (cooked)(Gm)850 g
Tomato Pasta Sauce (Red)180 grams
White Rice (Cooked)840 grams
Whole Wheat Bread7 slice
Options Shopping List
93/7 Lean Ground Beef (Cooked)13 oz
A2/A2 - 2% Milk240 ml
Almond Butter (gm)20 grams
Bell Pepper180 g
Bell Pepper, Green1 medium (~119 g)
Black Beans (Boiled)30 grams
Bok Choy90 g
Broccoli (gm)220 g
Corn (canned)30 grams
Fresh/Frozen Mixed Berries180 grams
Garlic6 g
Garlic Powder0.5 tsp
Gochujang Sauce1 tsp
Grilled Chicken (Oz)12.5 oz
Olive Oil37 g
Onion0.5 medium (~110 g)
Onion (Gm)170 g
Pasta (Cooked)(gm)90 grams
Romaine/Cos Lettuce100 g
Salmon (Cooked)7 oz
Salsa50 grams
Salt & Pepper1 To Taste Serving
Sirloin Steak - Cooked7 oz
Soy Sauce, Low Sodium (tbsp)7 tbsp
Spinach (Gm)150 g
Taco Seasoning Mix (40% Less Sodium)10 grams
Tomato0.5 medium (~123 g)
Whey Protein Powder1 scoop
White Rice (Cooked)510 grams
Recipes
Korean Beef Chili Noodlestap
Brown beef
Add garlic + gochujang
Stir in soy sauce
Add greens to wilt
Mix in noodles
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**
Grilled Steak Rice Bowltap
1 . Preheat grill to high heat.
2. Season steak with garlic powder, salt, and pepper.
3. Grill steak 4–5 minutes per side to desired doneness.
4. Toss peppers with olive oil and salt.
5. Grill peppers 4–5 minutes until slightly charred.
6. Slice steak and serve over rice with peppers.
Seasonings: Garlic Powder (0.5 tsp), Salt & Pepper (1 To Taste Serving).
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!
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.