Nutrition Plan
Stoic Physique
Brian Wasiak
Updated Jul 30, 2026
Daily Targets
MondayAug 31534 cal · 137P 206C 18F
TuesdayAug 41570 cal · 138P 214C 18F
WednesdayAug 51564 cal · 148P 198C 20F
ThursdayAug 61457 cal · 143P 138C 37F
FridayAug 71512 cal · 127P 179C 32F
SaturdayAug 81748 cal · 141P 206C 40F
SundayAug 91530 cal · 141P 138C 46F
Monday
Aug 3Daily Totals
1534
Calories
137g
Protein
206g
Carbs
18g
Fat
30g
Fibre
Breakfast6:00 AM
- David - Protein Bar1 bar182 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
290cal29gprotein39gcarbs2gfat5gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Russet Potato (Baked)200 grams192 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Drinking Water2 cups0 cal
Meal Totals
498cal57gprotein54gcarbs6gfat10gfibre
Notecan add sauces 15 cals or under a serving here.
Pre workout2:00 PM
- Grapes125 g96 cal
- Drinking Water2 cups0 cal
Meal Totals
96cal1gprotein23gcarbs0gfat1gfibre
Dinner5:00 PM
- Mixed Vegetables (Your Choice)150 grams60 cal
- White Rice (Cooked)180 grams227 cal
- Sirloin Steak (Raw)7 oz231 cal
- Drinking Water1 cups0 cal
Meal Totals
515cal49gprotein64gcarbs7gfat10gfibre
Notecan add sauces 15 cals or under a serving here.
Snack8:00 PM
- Blueberries165 g105 cal
- Light Whipped Cream (Tbsp)2 tbsp26 cal
Meal Totals
135cal1gprotein26gcarbs3gfat4gfibre
Tuesday
Aug 4Daily Totals
1570
Calories
138g
Protein
214g
Carbs
18g
Fat
31g
Fibre
Breakfast6:00 AM
- David - Protein Bar1 bar182 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
290cal29gprotein39gcarbs2gfat5gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Russet Potato (Baked)200 grams192 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Drinking Water2 cups0 cal
Meal Totals
498cal57gprotein54gcarbs6gfat10gfibre
Notecan add sauces 15 cals or under a serving here.
Pre workout2:00 PM
- Grapes145 g111 cal
- Drinking Water2 cups0 cal
Meal Totals
108cal1gprotein26gcarbs0gfat1gfibre
Dinner5:00 PM
- Mixed Vegetables (Your Choice)150 grams60 cal
- White Rice (Cooked)180 grams227 cal
- Sirloin Steak (Raw)7 oz231 cal
- Drinking Water1 cups0 cal
Meal Totals
515cal49gprotein64gcarbs7gfat10gfibre
Notecan add sauces 15 cals or under a serving here.
Snack8:00 PM
- Blueberries200 g128 cal
- Light Whipped Cream (Tbsp)2 tbsp26 cal
Meal Totals
159cal2gprotein31gcarbs3gfat5gfibre
Wednesday
Aug 5Daily Totals
1564
Calories
148g
Protein
198g
Carbs
20g
Fat
28g
Fibre
Breakfast6:00 AM
- David - Protein Bar1 bar182 cal
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
298cal29gprotein41gcarbs2gfat4gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Russet Potato (Baked)200 grams192 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Drinking Water2 cups0 cal
Meal Totals
498cal57gprotein54gcarbs6gfat10gfibre
Notecan add sauces 15 cals or under a serving here.
Pre workout2:00 PM
- Grapes125 g96 cal
- Drinking Water2 cups0 cal
Meal Totals
96cal1gprotein23gcarbs0gfat1gfibre
Dinner5:00 PM
- Mixed Vegetables (Your Choice)150 grams60 cal
- White Rice (Cooked)150 grams189 cal
- Sirloin Steak (Raw)9 oz297 cal
- Drinking Water1 cups0 cal
Meal Totals
545cal60gprotein56gcarbs9gfat9gfibre
Notecan add sauces 15 cals or under a serving here.
Snack8:00 PM
- Blueberries150 g96 cal
- Light Whipped Cream (Tbsp)2 tbsp26 cal
Meal Totals
127cal1gprotein24gcarbs3gfat4gfibre
Thursday
Aug 6Daily Totals
1457
Calories
143g
Protein
138g
Carbs
37g
Fat
38g
Fibre
Breakfast6:00 AM
- David - Protein Bar1 bar182 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
290cal29gprotein39gcarbs2gfat5gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)4 oz184 cal
- Cheddar Cheese, Low Fat15 g34 cal
- Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
- Drinking Water2 cups0 cal
Meal Totals
291cal37gprotein2gcarbs15gfat17gfibre
Notecan add salsa or sauces 15 cals or under a serving here.
Pre workout2:00 PM
- Watermelon200 g68 cal
- Drinking Water2 cups0 cal
Meal Totals
64cal1gprotein15gcarbs0gfat
Dinner5:00 PM
- Mixed Vegetables (Your Choice)150 grams60 cal
- White Rice (Cooked)145 grams183 cal
- Drinking Water1 cups0 cal
- Grilled Chicken (Oz)8 oz328 cal
- Avocado0.25 medium (~150 g edible)66 cal
Meal Totals
638cal71gprotein57gcarbs14gfat12gfibre
Notecan add salsa or sauces 15 cals or under a serving here.
Snack8:00 PM
- Apple (Whole)1 medium (~182 g)105 cal
- Cheese (Varied)20 grams70 cal
Meal Totals
174cal5gprotein25gcarbs6gfat4gfibre
Friday
Aug 7Daily Totals
1512
Calories
127g
Protein
179g
Carbs
32g
Fat
54g
Fibre
Breakfast6:00 AM
- David - Protein Bar1 bar182 cal
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
298cal29gprotein41gcarbs2gfat4gfibre
Notecan mix whey protein powder with oats
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)4 oz184 cal
- Cheddar Cheese, Low Fat25 g57 cal
- Drinking Water2 cups0 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
500cal46gprotein34gcarbs20gfat36gfibre
Notecan add salsa or sauces 15 cals or under a serving here.
Pre workout2:00 PM
- Watermelon350 g119 cal
- Drinking Water2 cups0 cal
Meal Totals
121cal2gprotein26gcarbs1gfat
Dinner5:00 PM
- Mixed Vegetables (Your Choice)150 grams60 cal
- White Rice (Cooked)145 grams183 cal
- Drinking Water1 cups0 cal
- Pork Tenderloin (Cooked)6 oz242 cal
Meal Totals
484cal49gprotein54gcarbs8gfat9gfibre
Notecan add salsa or sauces 15 cals or under a serving here.
Snack8:00 PM
- Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
109cal1gprotein24gcarbs1gfat5gfibre
Saturday
Aug 8Daily Totals
1748
Calories
141g
Protein
206g
Carbs
40g
Fat
67g
Fibre
Breakfast6:00 AM
- Egg - Large (Hard Boiled)1 egg75 cal
- Drinking Water2 cups0 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Blueberries225 g144 cal
Meal Totals
302cal20gprotein42gcarbs6gfat5gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Cheddar Cheese, Low Fat30 g67 cal
- Drinking Water2 cups0 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
521cal61gprotein13gcarbs25gfat38gfibre
Notecan add salsa or sauces 15 cals or under a serving here
Snack2:00 PM
- Fresh/Frozen Mixed Berries250 grams112 cal
- Drinking Water2 cups0 cal
Meal Totals
109cal1gprotein24gcarbs1gfat5gfibre
Dinner5:00 PM
- Mixed Vegetables (Your Choice)200 grams80 cal
- White Rice (Cooked)300 grams377 cal
- Drinking Water1 cups0 cal
- Grilled Chicken (Oz)6 oz246 cal
Meal Totals
707cal58gprotein103gcarbs7gfat14gfibre
Notecan add sauces 15 cals or under a serving here.
Snack8:00 PM
- Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
109cal1gprotein24gcarbs1gfat5gfibre
Sunday
Aug 9Daily Totals
1530
Calories
141g
Protein
138g
Carbs
46g
Fat
54g
Fibre
Breakfast6:00 AM
- Egg - Large (Hard Boiled)2 egg150 cal
- Drinking Water2 cups0 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Blueberries85 g54 cal
Meal Totals
315cal29gprotein25gcarbs11gfat2gfibre
Notecan mix whey protein powder with oats
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Cheddar Cheese, Low Fat30 g67 cal
- Drinking Water2 cups0 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
Meal Totals
481cal59gprotein5gcarbs25gfat34gfibre
Notecan add salsa or sauces 15 cals or under a serving here
Snack2:00 PM
- Fresh/Frozen Mixed Berries200 grams89 cal
- Drinking Water2 cups0 cal
Meal Totals
89cal1gprotein19gcarbs1gfat4gfibre
Dinner5:00 PM
- Mixed Vegetables (Your Choice)150 grams60 cal
- White Rice (Cooked)200 grams252 cal
- Drinking Water1 cups0 cal
- Pork Tenderloin (Cooked)6 oz242 cal
Meal Totals
556cal51gprotein70gcarbs8gfat10gfibre
Snack8:00 PM
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
89cal1gprotein19gcarbs1gfat4gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)20 oz
Apple (Whole)4 medium (~182 g)
Avocado0.3 medium (~150 g edible)
Banana, Single2 medium (~118 g)
Blueberries825 g
Cheddar Cheese, Low Fat100 g
Cheese (Varied)20 grams
David - Protein Bar5 bar
Drinking Water39 cups
Egg - Large (Hard Boiled)3 egg
Fresh/Frozen Mixed Berries1150 grams
Grapes395 g
Greek Yogurt - Nonfat - Any Flavor350 grams
Grilled Chicken (Oz)32 oz
Light Whipped Cream (Tbsp)6 tbsp
Mission Foods - Carb Balance Flour Tortillas7 serving
Mixed Vegetables (Your Choice)1650 grams
Pork Tenderloin (Cooked)12 oz
Russet Potato (Baked)600 grams
Sirloin Steak (Raw)23 oz
Watermelon550 g
White Rice (Cooked)1400 grams