Nutrition Plan
Stoic Physique
Michael Olson
Updated Jul 30, 2026
Daily Targets
MondayAug 32332 cal · 187P 207C 84F
TuesdayAug 42306 cal · 186P 206C 82F
WednesdayAug 52355 cal · 198P 186C 91F
ThursdayAug 62319 cal · 190P 221C 75F
FridayAug 72306 cal · 187P 196C 86F
SaturdayAug 82313 cal · 177P 255C 65F
SundayAug 92291 cal · 184P 211C 79F
Monday
Aug 3Daily Totals
2332
Calories
187g
Protein
207g
Carbs
84g
Fat
40g
Fibre
Pre workout5:30 AM
- Banana, Single1 medium (~118 g)116 cal
- Honey10 g33 cal
Meal Totals
144cal1gprotein35gcarbs0gfat3gfibre
Note- Consumed 30 to 45 minutes prior to training
- IF NOT TRAINING DO NOT CONSUME
Post workout/Morning Shake7:30 AM
- Arbonne Plant protein powder3 scoops211 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
284cal31gprotein22gcarbs8gfat9gfibre
Note- Consumed within 30 to 45 minutes after training
- IF NOT TRAINING STILL CONSUME
Breakfast10:00 AM
- Egg - Large (Hard Boiled)3 egg226 cal
- Kodiak Power Waffles2 waffles243 cal
- Mrs. Butterworth's Sugar Free Pancake Syrup20 grams11 cal
Meal Totals
479cal31gprotein28gcarbs27gfat4gfibre
Note- Eggs + waffles (Heat n' Eat)
- Can use sauces/condiments 15kcal per serving or less
Lunch1:00 PM
Target Macros
430–525cal36–44gprotein41–50gcarbs14–17gfat
Note- Factor Meals
- Can use any sauces / condiments 15kcal per serving or less
Snack3:30 PM
- Quest Protein Cookie1 cookies245 cal
Meal Totals
245cal15gprotein8gcarbs17gfat9gfibre
Dinner6:00 PM
- Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans1 bowl548 cal
Meal Totals
548cal53gprotein48gcarbs16gfat12gfibre
Note- Avoid heavy toppings such as sour cream, guac, cheese, etc.
Snack8:00 PM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
157cal16gprotein21gcarbs1gfat3gfibre
Tuesday
Aug 4Daily Totals
2306
Calories
186g
Protein
206g
Carbs
82g
Fat
32g
Fibre
Pre workout5:30 AM
- Banana, Single1 medium (~118 g)116 cal
- Honey10 g33 cal
Meal Totals
144cal1gprotein35gcarbs0gfat3gfibre
Note- Consumed 30 to 45 minutes prior to training
- IF NOT TRAINING DO NOT CONSUME
Post workout/Morning Shake7:30 AM
- Arbonne Plant protein powder3 scoops211 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
284cal31gprotein22gcarbs8gfat9gfibre
Note- Consumed within 30 to 45 minutes after training
- IF NOT TRAINING STILL CONSUME
Breakfast10:00 AM
- Egg - Large (Hard Boiled)3 egg226 cal
- Kodiak Power Waffles2 waffles243 cal
- Mrs. Butterworth's Sugar Free Pancake Syrup20 grams11 cal
Meal Totals
479cal31gprotein28gcarbs27gfat4gfibre
Note- Eggs + waffles (Heat n' Eat)
- Can use sauces/condiments 15kcal per serving or less
Lunch1:00 PM
Target Macros
430–525cal36–44gprotein41–50gcarbs14–17gfat
Note- Factor Meals
- Can use any sauces / condiments 15kcal per serving or less
Snack3:30 PM
- Quest Protein Cookie1 cookies245 cal
Meal Totals
245cal15gprotein8gcarbs17gfat9gfibre
Dinner6:00 PM
- Rotisserie Chicken (No Skin)6 oz283 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Minute Rice1 cups199 cal
Meal Totals
522cal52gprotein47gcarbs14gfat4gfibre
Note- Heat n' Eat
Snack8:00 PM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
157cal16gprotein21gcarbs1gfat3gfibre
Wednesday
Aug 5Daily Totals
2355
Calories
198g
Protein
186g
Carbs
91g
Fat
21g
Fibre
Pre workout5:30 AM
- Honey10 g33 cal
- Optivia Oatmeal raisin crisp bar1 bar119 cal
Meal Totals
151cal11gprotein20gcarbs3gfat4gfibre
Note- Consumed 30 to 45 minutes prior to training
- IF NOT TRAINING DO NOT CONSUME
Post workout/Morning Shake7:30 AM
- Arbonne Plant protein powder3 scoops211 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
284cal31gprotein22gcarbs8gfat9gfibre
Note- Consumed within 30 to 45 minutes after training
- IF NOT TRAINING STILL CONSUME
Breakfast10:00 AM
- Egg - Large (Hard Boiled)3 egg226 cal
- Kodiak Power Waffles2 waffles243 cal
- Mrs. Butterworth's Sugar Free Pancake Syrup20 grams11 cal
Meal Totals
479cal31gprotein28gcarbs27gfat4gfibre
Note- Eggs + waffles (Heat n' Eat)
- Can use sauces/condiments 15kcal per serving or less
Lunch1:00 PM
Target Macros
430–525cal36–44gprotein41–50gcarbs14–17gfat
Note- Factor Meals
- Can use any sauces / condiments 15kcal per serving or less
Snack3:30 PM
- Paleovalley Beef sticks3 oz258 cal
Meal Totals
258cal18gprotein6gcarbs18gfat
Dinner6:00 PM
- Tyson - Grilled Chicken Breast Strips6 oz237 cal
- Microwaveable Petite Sweet Potato150 grams130 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil10 g90 cal
Meal Totals
495cal48gprotein42gcarbs15gfat4gfibre
Note- Heat n' Eat
Snack8:00 PM
- Cottage Cheese 1%120 grams126 cal
- Pretzels20 grams84 cal
Meal Totals
213cal19gprotein23gcarbs5gfat
Note- Can add sweetener + cinnamon to cottage cheese or season however you like
Thursday
Aug 6Daily Totals
2319
Calories
190g
Protein
221g
Carbs
75g
Fat
20g
Fibre
Pre workout5:30 AM
- Banana, Single1 medium (~118 g)116 cal
- Honey10 g33 cal
Meal Totals
144cal1gprotein35gcarbs0gfat3gfibre
Note- Consumed 30 to 45 minutes prior to training
- IF NOT TRAINING DO NOT CONSUME
Post workout/Morning Shake7:30 AM
- Arbonne Plant protein powder3 scoops211 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
284cal31gprotein22gcarbs8gfat9gfibre
Note- Consumed within 30 to 45 minutes after training
- IF NOT TRAINING STILL CONSUME
Breakfast10:00 AM
- Egg - Large (Hard Boiled)3 egg226 cal
- Kodiak Power Waffles2 waffles243 cal
- Mrs. Butterworth's Sugar Free Pancake Syrup20 grams11 cal
Meal Totals
479cal31gprotein28gcarbs27gfat4gfibre
Note- Eggs + waffles (Heat n' Eat)
- Can use sauces/condiments 15kcal per serving or less
Lunch1:00 PM
Target Macros
430–525cal36–44gprotein41–50gcarbs14–17gfat
Snack3:30 PM
- Barbell Protein Bar1 bar232 cal
Meal Totals
232cal20gprotein20gcarbs8gfat
Dinner6:00 PM
- Albacore Wild Tuna packet (in water)(3oz)2 packet213 cal
- Hellmann'S - Light Mayonnaise15 grams40 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Minute Rice1 cups199 cal
Meal Totals
492cal48gprotein48gcarbs12gfat4gfibre
Note- Quick tuna salad
- Season to taste
Snack8:00 PM
- Cottage Cheese 1%120 grams126 cal
- Pretzels20 grams84 cal
Meal Totals
213cal19gprotein23gcarbs5gfat
Note- Can add sweetener + cinnamon to cottage cheese or season however you like
Friday
Aug 7Daily Totals
2306
Calories
187g
Protein
196g
Carbs
86g
Fat
37g
Fibre
Pre workout5:30 AM
- Banana, Single1 medium (~118 g)116 cal
- Honey10 g33 cal
Meal Totals
144cal1gprotein35gcarbs0gfat3gfibre
Note- Consumed 30 to 45 minutes prior to training
- IF NOT TRAINING DO NOT CONSUME
Post workout/Morning Shake7:30 AM
- Arbonne Plant protein powder3 scoops211 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
284cal31gprotein22gcarbs8gfat9gfibre
Note- Consumed within 30 to 45 minutes after training
- IF NOT TRAINING STILL CONSUME
Breakfast10:00 AM
- Egg - Large (Hard Boiled)3 egg226 cal
- Kodiak Power Waffles2 waffles243 cal
- Mrs. Butterworth's Sugar Free Pancake Syrup20 grams11 cal
Meal Totals
479cal31gprotein28gcarbs27gfat4gfibre
Note- Eggs + waffles (Heat n' Eat)
- Can use sauces/condiments 15kcal per serving or less
Lunch1:00 PM
Target Macros
430–525cal36–44gprotein41–50gcarbs14–17gfat
Snack3:30 PM
- Chomps Beef Stick1 beef stick103 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
207cal11gprotein25gcarbs7gfat4gfibre
Dinner6:00 PM
- Turkey Burger - Bubba2 patty374 cal
- 80 calories & delightful wheat hamburger buns by sara lee2 bun162 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
576cal54gprotein36gcarbs24gfat16gfibre
Note- Turkey Burgers
- Can use toppings such as lettuce, tomato, onions, pickles, etc.
- Can use sauces/condiments 15 kcal per serving or less
Snack8:00 PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Saturday
Aug 8Daily Totals
2313
Calories
177g
Protein
255g
Carbs
65g
Fat
34g
Fibre
Pre workout5:30 AM
- Banana, Single1 medium (~118 g)116 cal
- Honey10 g33 cal
Meal Totals
144cal1gprotein35gcarbs0gfat3gfibre
Note- Consumed 30 to 45 minutes prior to training
- IF NOT TRAINING DO NOT CONSUME
Post workout/Morning Shake7:30 AM
- Arbonne Plant protein powder3 scoops211 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
284cal31gprotein22gcarbs8gfat9gfibre
Note- Consumed within 30 to 45 minutes after training
- IF NOT TRAINING STILL CONSUME
Breakfast10:00 AM
- Almond Milk, Unsweetened8 fl oz35 cal
- Chia Seeds (Gm)10 grams51 cal
- Blueberries50 g32 cal
- Oatmeal Prepared With Quick Oats40 grams155 cal
- Arbonne Plant protein powder2 scoops141 cal
Meal Totals
414cal28gprotein44gcarbs14gfat11gfibre
Note- Grab n' Go Overnight Oats
Lunch1:00 PM
Target Macros
430–525cal36–44gprotein41–50gcarbs14–17gfat
Snack3:30 PM
- Apple (Whole)1 medium (~182 g)105 cal
- Chomps Beef Stick1 beef stick103 cal
Meal Totals
207cal11gprotein25gcarbs7gfat4gfibre
Dinner6:00 PM
- Barilla Ready Pasta1 bag347 cal
- Tomato Pasta Sauce (Red)100 grams46 cal
- Shrimp (Cooked)5 oz165 cal
Meal Totals
561cal44gprotein76gcarbs9gfat5gfibre
Note- Shrimp + Pasta
Snack8:00 PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
- Mixed Nuts15 grams94 cal
Meal Totals
228cal22gprotein8gcarbs12gfat2gfibre
Sunday
Aug 9Daily Totals
2291
Calories
184g
Protein
211g
Carbs
79g
Fat
33g
Fibre
Pre workout5:30 AM
- Banana, Single1 medium (~118 g)116 cal
- Honey10 g33 cal
Meal Totals
144cal1gprotein35gcarbs0gfat3gfibre
Note- Consumed 30 to 45 minutes prior to training
- IF NOT TRAINING DO NOT CONSUME
Post workout/Morning Shake7:30 AM
- Arbonne Plant protein powder3 scoops211 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
284cal31gprotein22gcarbs8gfat9gfibre
Note- Consumed 30 to 45 minutes prior to training
- IF NOT TRAINING DO NOT CONSUME
Breakfast10:00 AM
- Arbonne Plant protein powder2 scoops141 cal
- Almond Milk, Unsweetened8 fl oz35 cal
- Chia Seeds (Gm)10 grams51 cal
- Blueberries50 g32 cal
- Oatmeal Prepared With Quick Oats40 grams155 cal
Meal Totals
414cal28gprotein44gcarbs14gfat11gfibre
Note- Grab n' Go Overnight Oats
Lunch1:00 PM
Target Macros
430–525cal36–44gprotein41–50gcarbs14–17gfat
Snack3:30 PM
- Apple (Whole)1 medium (~182 g)105 cal
- Chomps Beef Stick1 beef stick103 cal
Meal Totals
207cal11gprotein25gcarbs7gfat4gfibre
Dinner6:00 PM
- Rotisserie Chicken (No Skin)6 oz283 cal
- Old El Paso - Hard Taco Shell3 shell216 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
539cal51gprotein32gcarbs23gfat4gfibre
Note- Chicken tacos
- Can use toppings such as lettuce, pico, onion, etc.
Snack8:00 PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
- Mixed Nuts15 grams94 cal
Meal Totals
228cal22gprotein8gcarbs12gfat2gfibre
Shopping List
80 calories & delightful wheat hamburger buns by sara lee2 bun
Albacore Wild Tuna packet (in water)(3oz)2 packet
Almond Milk, Unsweetened16 fl oz
Apple (Whole)3 medium (~182 g)
Arbonne Plant protein powder25 scoops
Banana, Single6 medium (~118 g)
Barbell Protein Bar1 bar
Barilla Ready Pasta1 bag
Blueberries100 g
Chia Seeds (Gm)20 grams
Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans1 bowl
Chomps Beef Stick3 beef stick
Cottage Cheese 1%240 grams
Egg - Large (Hard Boiled)15 egg
Fresh/Frozen Mixed Berries1350 grams
Hellmann'S - Light Mayonnaise15 grams
Honey70 g
Kodiak Power Waffles10 waffles
Microwaveable Petite Sweet Potato150 grams
Minute Rice2 cups
Mixed Nuts30 grams
Mixed Vegetables (Your Choice)500 grams
Mrs. Butterworth's Sugar Free Pancake Syrup100 grams
Oatmeal Prepared With Quick Oats80 grams
Oikos - Triple 0 Greek Yogurt2 container
Old El Paso - Hard Taco Shell3 shell
Olive Oil10 g
Optivia Oatmeal raisin crisp bar1 bar
Paleovalley Beef sticks3 oz
Pretzels40 grams
Quest Protein Chips (Snack Bag)3 Bag (32gm)
Quest Protein Cookie2 cookies
Rotisserie Chicken (No Skin)12 oz
Shrimp (Cooked)5 oz
Tomato Pasta Sauce (Red)100 grams
Turkey Burger - Bubba2 patty
Tyson - Grilled Chicken Breast Strips6 oz
Recipes
Overnight Oatstap
1. In a jar or container, add the oats, chia seeds, and protein powder.
2. Pour in the unsweetened vanilla almond milk. Stir well until all dry ingredients are fully mixed and no clumps remain.
3. Add blueberries on top, then stir lightly to combine.
4. Cover the container with a lid and place in the refrigerator overnight (or at least 4–6 hours) to allow the oats and chia seeds to absorb the liquid.
5. In the morning, stir again before eating. Add extra almond milk if you prefer a thinner consistency.