Nutrition Plan
Stoic Physique
Jeff Perkins
Updated Jul 30, 2026
Daily Targets
Training Day1835 cal · 174P 179C 47F
Rest Day1669 cal · 173P 134C 49F
Refeed Day2258 cal · 180P 272C 50F
Training Day
Daily Totals
1835
Calories
174g
Protein
179g
Carbs
47g
Fat
20g
Fibre
Breakfast7:30 AM
- Egg (Large)2 egg150 cal
- Egg White200 g96 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Coffee With Creamer1 cups76 cal
Meal Totals
363cal35gprotein22gcarbs15gfat2gfibre
NoteCan add light greens to eggs: spinach, peppers, onions..,.etc (just no avocado)
Snack10:00 AM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch1:00 PM
- White Rice (Cooked)150 grams189 cal
- Grilled Chicken (Oz)6 oz246 cal
Meal Totals
434cal51gprotein44gcarbs6gfat3gfibre
Notecan add sauces 15 cals a serving or under here
Snack2:00 PM
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
69cal1gprotein14gcarbs1gfat3gfibre
Dinner5:00 PM
- Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
- Honey15 g50 cal
Meal Totals
144cal2gprotein34gcarbs0gfat2gfibre
Dinner7:30 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Stahlbush - Sweet Potatoes250 grams195 cal
Meal Totals
472cal46gprotein45gcarbs12gfat6gfibre
Notecan add sauces 15 cals a serving or under here
Snack9:00 PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Rest Day
Daily Totals
1669
Calories
173g
Protein
134g
Carbs
49g
Fat
16g
Fibre
Breakfast7:30 AM
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Coffee With Creamer1 cups76 cal
Meal Totals
343cal30gprotein22gcarbs15gfat2gfibre
NoteCan add light greens to eggs: spinach, peppers, onions..,.etc (just no avocado)
Snack10:00 AM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch1:00 PM
- White Rice (Cooked)150 grams189 cal
- Grilled Chicken (Oz)6 oz246 cal
Meal Totals
434cal51gprotein44gcarbs6gfat3gfibre
Notecan add sauces 15 cals a serving or under here
Snack3:00 PM
- Fresh/Frozen Mixed Berries100 grams45 cal
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Meal Totals
97cal1gprotein21gcarbs1gfat3gfibre
Dinner6:30 PM
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
- Stahlbush - Sweet Potatoes150 grams117 cal
Meal Totals
442cal52gprotein27gcarbs14gfat4gfibre
Notecan add sauces 15 cals a serving or under here
Snack9:00 PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Refeed Day
Daily Totals
2258
Calories
180g
Protein
272g
Carbs
50g
Fat
33g
Fibre
Breakfast7:30 AM
- Egg (Large)2 egg150 cal
- Egg White200 g96 cal
- Fresh/Frozen Mixed Berries225 grams100 cal
- Coffee With Creamer1 cups76 cal
Meal Totals
424cal36gprotein34gcarbs16gfat5gfibre
NoteCan add light greens to eggs: spinach, peppers, onions..,.etc (just no avocado)
Snack10:00 AM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch1:00 PM
- White Rice (Cooked)250 grams315 cal
- Grilled Chicken (Oz)6 oz246 cal
Meal Totals
567cal53gprotein73gcarbs7gfat5gfibre
Notecan add sauces 15 cals a serving or under here
Snack2:00 PM
- Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
109cal1gprotein24gcarbs1gfat5gfibre
Dinner5:00 PM
- Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
- Honey25 g83 cal
Meal Totals
237cal3gprotein54gcarbs1gfat3gfibre
Dinner7:30 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Stahlbush - Sweet Potatoes300 grams234 cal
Meal Totals
508cal47gprotein53gcarbs12gfat8gfibre
Notecan add sauces 15 cals a serving or under here
Snack9:00 PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
201cal20gprotein19gcarbs5gfat4gfibre
Additional Options
LUNCH OPTION #11:00 PM
- Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans1 bowl548 cal
Meal Totals
548cal53gprotein48gcarbs16gfat12gfibre
Notehttps://www.chipotle.com/nutrition-calculator
LUNCH OPTION #22:00 PM
- Chipotle - 2x chicken/light rice/light cheese/lettuce1 bowl544 cal
Meal Totals
544cal69gprotein22gcarbs20gfat8gfibre
LUNCH OPTION #33:00 PM
- Chipotle - 1X Chicken/Beans/Veg/Rice1 serving512 cal
Meal Totals
512cal42gprotein59gcarbs12gfat11gfibre
LUNCH OPTION #44:00 PM
- Chipotle - Steak Taco (Beans/Salsa)3 taco510 cal
Meal Totals
510cal33gprotein54gcarbs18gfat24gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)19 oz
Barebells Protein Bars3 bar
Coffee With Creamer3 cups
Egg (Large)6 egg
Egg White550 g
Fresh/Frozen Mixed Berries1075 grams
Grilled Chicken (Oz)18 oz
Honey40 g
Quest Protein Chips (Snack Bag)3 Bag (32gm)
Rice Cakes (Your Choice Flavor)6 Rice cake
Stahlbush - Sweet Potatoes700 grams
White Rice (Cooked)550 grams
Options Shopping List
Chipotle - 1X Chicken/Beans/Veg/Rice1 serving
Chipotle - 2x chicken/light rice/light cheese/lettuce1 bowl
Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans1 bowl
Chipotle - Steak Taco (Beans/Salsa)3 taco