Nutrition Plan
Stoic Physique
Ryan Gilmore 1
Updated Jul 30, 2026
Daily Targets
MondayAug 31895 cal · 198P 71C 91F
TuesdayAug 41895 cal · 198P 71C 91F
WednesdayAug 51777 cal · 198P 28C 97F
ThursdayAug 61886 cal · 225P 71C 78F
FridayAug 72456 cal · 238P 187C 84F
SaturdayAug 81886 cal · 225P 71C 78F
SundayAug 91788 cal · 225P 33C 84F
Monday
Aug 3Daily Totals
1895
Calories
198g
Protein
71g
Carbs
91g
Fat
6g
Fibre
Preworkout
- Blueberries30 g19 cal
- Perfect Aminos1 serving20 cal
- Creatine10 grams0 cal
- IM8 Vitamins1 serving20 cal
- Milk, Whole15 mL9 cal
Meal Totals
73cal6gprotein10gcarbs1gfat1gfibre
Breakfast7:30 AM
- Egg (Large)2 egg150 cal
- Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
243cal28gprotein8gcarbs11gfat
Lunch12:30 PM
- 90/10 Ground Beef - Cooked9 oz534 cal
- Dried Mango10 grams34 cal
Meal Totals
566cal66gprotein8gcarbs30gfat
Snack4:00 PM
- Lineage AB Protein1 scoop174 cal
- Dried Mango10 grams34 cal
Meal Totals
210cal22gprotein26gcarbs2gfat
Dinner8:00 PM
- Ground Bison (90/10)(cooked)12 oz573 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Low Fat Shredded Cheese15 grams49 cal
Meal Totals
751cal75gprotein7gcarbs47gfat5gfibre
Snack9:00 PM
- Dried Mango15 grams51 cal
Meal Totals
52cal1gprotein12gcarbs0gfat
Tuesday
Aug 4Daily Totals
1895
Calories
198g
Protein
71g
Carbs
91g
Fat
6g
Fibre
Preworkout
- Blueberries30 g19 cal
- Perfect Aminos1 serving20 cal
- Creatine10 grams0 cal
- IM8 Vitamins1 serving20 cal
- Milk, Whole15 mL9 cal
Meal Totals
73cal6gprotein10gcarbs1gfat1gfibre
Breakfast7:30 AM
- Egg (Large)2 egg150 cal
- Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
243cal28gprotein8gcarbs11gfat
Lunch12:30 PM
- 90/10 Ground Beef - Cooked9 oz534 cal
- Dried Mango10 grams34 cal
Meal Totals
566cal66gprotein8gcarbs30gfat
Snack4:00 PM
- Lineage AB Protein1 scoop174 cal
- Dried Mango10 grams34 cal
Meal Totals
210cal22gprotein26gcarbs2gfat
Dinner8:00 PM
- Ground Bison (90/10)(cooked)12 oz573 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Low Fat Shredded Cheese15 grams49 cal
Meal Totals
751cal75gprotein7gcarbs47gfat5gfibre
Snack9:00 PM
- Dried Mango15 grams51 cal
Meal Totals
52cal1gprotein12gcarbs0gfat
Wednesday
Aug 5Daily Totals
1777
Calories
198g
Protein
28g
Carbs
97g
Fat
9g
Fibre
Breakfast7:30 AM
- Egg (Large)3 egg226 cal
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Milk, Whole15 mL9 cal
Meal Totals
316cal34gprotein9gcarbs16gfat
Lunch12:30 PM
- 90/10 Ground Beef - Cooked9 oz534 cal
- Dried Mango10 grams34 cal
Meal Totals
566cal66gprotein8gcarbs30gfat
Snack4:00 PM
- Biltong - Beef Jerky40 grams130 cal
Meal Totals
128cal23gprotein0gcarbs4gfat3gfibre
Dinner8:00 PM
- Ground Bison (90/10)(cooked)12 oz573 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Low Fat Shredded Cheese15 grams49 cal
Meal Totals
751cal75gprotein7gcarbs47gfat5gfibre
Snack9:00 PM
- Blueberries30 g19 cal
Meal Totals
16cal0gprotein4gcarbs0gfat1gfibre
Thursday
Aug 6Daily Totals
1886
Calories
225g
Protein
71g
Carbs
78g
Fat
6g
Fibre
Preworkout
- Blueberries30 g19 cal
- Perfect Aminos1 serving20 cal
- Creatine10 grams0 cal
- IM8 Vitamins1 serving20 cal
- Milk, Whole15 mL9 cal
Meal Totals
73cal6gprotein10gcarbs1gfat1gfibre
Breakfast7:30 AM
- Egg (Large)2 egg150 cal
- Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
243cal28gprotein8gcarbs11gfat
Lunch12:30 PM
- 90/10 Ground Beef - Cooked9 oz534 cal
- Dried Mango10 grams34 cal
Meal Totals
566cal66gprotein8gcarbs30gfat
Snack4:00 PM
- Lineage AB Protein1 scoop174 cal
- Dried Mango10 grams34 cal
Meal Totals
210cal22gprotein26gcarbs2gfat
Dinner8:00 PM
- Ground Venison 95/5 (cooked)12 oz564 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Low Fat Shredded Cheese15 grams49 cal
Meal Totals
742cal102gprotein7gcarbs34gfat5gfibre
Snack9:00 PM
- Dried Mango15 grams51 cal
Meal Totals
52cal1gprotein12gcarbs0gfat
Friday
Aug 7Daily Totals
2456
Calories
238g
Protein
187g
Carbs
84g
Fat
9g
Fibre
Preworkout
- Blueberries100 g64 cal
- Perfect Aminos1 serving20 cal
- Creatine10 grams0 cal
- IM8 Vitamins1 serving20 cal
- Milk, Whole15 mL9 cal
- Honey20 g66 cal
Meal Totals
181cal6gprotein37gcarbs1gfat2gfibre
Breakfast7:30 AM
- Egg (Large)2 egg150 cal
- Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
243cal28gprotein8gcarbs11gfat
Lunch12:30 PM
- 90/10 Ground Beef - Cooked10 oz593 cal
- Dried Mango40 grams135 cal
Meal Totals
734cal75gprotein32gcarbs34gfat
Snack4:00 PM
- Lineage AB Protein1 scoop174 cal
- Dried Mango20 grams67 cal
Meal Totals
246cal23gprotein34gcarbs2gfat
Dinner8:00 PM
- Ground Venison 95/5 (cooked)12 oz564 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Low Fat Shredded Cheese15 grams49 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
875cal104gprotein36gcarbs35gfat7gfibre
Snack9:00 PM
- Dried Mango50 grams169 cal
Meal Totals
177cal2gprotein40gcarbs1gfat
Saturday
Aug 8Daily Totals
1886
Calories
225g
Protein
71g
Carbs
78g
Fat
6g
Fibre
Preworkout
- Blueberries30 g19 cal
- Perfect Aminos1 serving20 cal
- Creatine10 grams0 cal
- IM8 Vitamins1 serving20 cal
- Milk, Whole15 mL9 cal
Meal Totals
73cal6gprotein10gcarbs1gfat1gfibre
Breakfast7:30 AM
- Egg (Large)2 egg150 cal
- Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
243cal28gprotein8gcarbs11gfat
Lunch12:30 PM
- 90/10 Ground Beef - Cooked9 oz534 cal
- Dried Mango10 grams34 cal
Meal Totals
566cal66gprotein8gcarbs30gfat
Snack4:00 PM
- Lineage AB Protein1 scoop174 cal
- Dried Mango10 grams34 cal
Meal Totals
210cal22gprotein26gcarbs2gfat
Dinner8:00 PM
- Ground Venison 95/5 (cooked)12 oz564 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Low Fat Shredded Cheese15 grams49 cal
Meal Totals
742cal102gprotein7gcarbs34gfat5gfibre
Snack9:00 PM
- Dried Mango15 grams51 cal
Meal Totals
52cal1gprotein12gcarbs0gfat
Sunday
Aug 9Daily Totals
1788
Calories
225g
Protein
33g
Carbs
84g
Fat
9g
Fibre
Breakfast7:30 AM
- Egg (Large)3 egg226 cal
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- IM8 Vitamins1 serving20 cal
- Milk, Whole15 mL9 cal
Meal Totals
336cal34gprotein14gcarbs16gfat
Lunch12:30 PM
- 90/10 Ground Beef - Cooked9 oz534 cal
- Dried Mango10 grams34 cal
Meal Totals
566cal66gprotein8gcarbs30gfat
Snack4:00 PM
- Biltong - Beef Jerky40 grams130 cal
Meal Totals
128cal23gprotein0gcarbs4gfat3gfibre
Dinner8:00 PM
- Ground Venison 95/5 (cooked)12 oz564 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Low Fat Shredded Cheese15 grams49 cal
Meal Totals
742cal102gprotein7gcarbs34gfat5gfibre
Snack9:00 PM
- Blueberries25 g16 cal
Meal Totals
16cal0gprotein4gcarbs0gfat1gfibre
Additional Options
Pre Workout Option
- Orange (Single)1 medium (~131 g)68 cal
- Perfect Aminos1 serving20 cal
- Creatine5 grams0 cal
Meal Totals
84cal6gprotein15gcarbs0gfat
Breakfast Option #1
- Oikos - Triple 0 - Any Flavor150 grams88 cal
- Whey Protein Powder1 scoop122 cal
- Honey5 g16 cal
Meal Totals
230cal39gprotein14gcarbs2gfat
Breakfast Option #2
- Biltong - Beef Jerky50 grams163 cal
- Orange (Single)1 medium (~131 g)68 cal
Meal Totals
234cal30gprotein15gcarbs6gfat4gfibre
Lunch Option #1
- Filet Mignon (Cooked)10 oz557 cal
- Orange (Single)1 medium (~131 g)68 cal
Meal Totals
628cal88gprotein15gcarbs24gfat
Lunch Option #2
- Sabra Classic Hummus30 grams82 cal
- Baby Spinach30 grams10 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Salt & Pepper1 To Taste Serving0 cal
- Filet Mignon (Cooked)9 oz501 cal
- Avocado Oil5 g45 cal
Meal Totals
640cal81gprotein7gcarbs32gfat5gfibre
Dinner Option #1
- 90/10 Ground Beef - Cooked12 oz712 cal
- Tomato Pasta Sauce (Red)200 grams91 cal
Meal Totals
806cal91gprotein16gcarbs42gfat7gfibre
Dinner Option #2
- Ground Venison 95/5 (cooked)10 oz470 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
- Low Fat Shredded Cheese25 grams81 cal
Meal Totals
812cal90gprotein14gcarbs44gfat10gfibre
Dinner Option #3
- Elk Steak (Cooked)10 Oz392 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
- Avocado Oil15 g135 cal
Meal Totals
790cal90gprotein13gcarbs42gfat10gfibre
Shopping List
90/10 Ground Beef - Cooked64 oz
Avocado (Single)3.5 medium (~150 g edible)
Biltong - Beef Jerky80 grams
Blueberries275 g
Creatine50 grams
Dried Mango270 grams
Egg (Large)16 egg
Ground Bison (90/10)(cooked)36 oz
Ground Venison 95/5 (cooked)48 oz
Honey20 g
IM8 Vitamins6 serving
Lineage AB Protein5 scoop
Low Fat Shredded Cheese105 grams
Milk, Whole105 mL
Oikos - Triple 0 Greek Yogurt7 container
Perfect Aminos5 serving
White Rice (Cooked)100 grams
Options Shopping List
90/10 Ground Beef - Cooked12 oz
Avocado (Single)2 medium (~150 g edible)
Avocado Oil20 g
Baby Spinach30 grams
Biltong - Beef Jerky50 grams
Creatine5 grams
Elk Steak (Cooked)10 Oz
Filet Mignon (Cooked)19 oz
Ground Venison 95/5 (cooked)10 oz
Honey5 g
Lemon Juice (Tbsp)1 Tbsp
Low Fat Shredded Cheese25 grams
Oikos - Triple 0 - Any Flavor150 grams
Orange (Single)3 medium (~131 g)
Perfect Aminos1 serving
Sabra Classic Hummus30 grams
Salt & Pepper1 To Taste Serving
Tomato Pasta Sauce (Red)200 grams
Whey Protein Powder1 scoop
Recipes
Steak Hummus Bowltap
1) Prep the steak
Slice the cooked filet mignon into strips or cubes. Season lightly with salt and pepper.
2) Warm the rice
Heat the cooked rice in a skillet or microwave until hot.
3) Wilt the spinach
In a nonstick skillet, add 1 tsp olive oil.
Toss in spinach and cook for 1–2 minutes until just wilted.
Season with salt and a squeeze of lemon juice.
4) Assemble the bowl
Place the rice as the base.
Add wilted spinach on one side, steak slices on the other.
Spoon hummus in the center.
Garnish with paprika or parsley if desired.
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt & Pepper (1 To Taste Serving).