Stoic Physique

Nutrition Plan

Stoic Physique
Steve Saugen
Updated Jul 30, 2026

Daily Targets

MondayAug 32017 cal · 215P 152C 61F
TuesdayAug 41939 cal · 206P 128C 67F
WednesdayAug 51763 cal · 203P 123C 51F
ThursdayAug 62012 cal · 212P 183C 48F
FridayAug 72244 cal · 184P 197C 80F
SaturdayAug 82003 cal · 195P 164C 63F
SundayAug 91929 cal · 208P 128C 65F

Monday

Aug 3
Daily Totals
2017
Calories
215g
Protein
152g
Carbs
61g
Fat
19g
Fibre
Post-Workout9:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White200 g96 cal
  • Naked Whey Isolate2 scoops120 cal
  • Good Culture 2% Low-Fat Classic Cottage Cheese120 grams104 cal
  • Greek Yogurt - Nonfat - Any Flavor120 grams67 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Spinach (Gm)60 g17 cal
Meal Totals
707cal93gprotein50gcarbs15gfat6gfibre
Snack1:00 PM
  • Core Power Fairlife Elite 42G1 bottle240 cal
  • Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
344cal43gprotein34gcarbs4gfat4gfibre
Snack4:00 PM
  • Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:30 PM
  • Sirloin Steak - Cooked6 oz292 cal
  • Potatoes (Uncooked)300 g219 cal
  • Roasted Broccoli150 grams165 cal
  • Olive Oil8 g72 cal
Meal Totals
754cal59gprotein53gcarbs34gfat6gfibre

Tuesday

Aug 4
Daily Totals
1939
Calories
206g
Protein
128g
Carbs
67g
Fat
21g
Fibre
Post-Workout9:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White200 g96 cal
  • Naked Whey Isolate2 scoops120 cal
  • Good Culture 2% Low-Fat Classic Cottage Cheese120 grams104 cal
  • Greek Yogurt - Nonfat - Any Flavor120 grams67 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Spinach (Gm)60 g17 cal
Meal Totals
707cal93gprotein50gcarbs15gfat6gfibre
Snack1:00 PM
  • Egg - Large (Hard Boiled)4 egg300 cal
  • Cheese Stick - Low Fat1 sticks59 cal
  • Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
469cal34gprotein27gcarbs25gfat4gfibre
Snack4:00 PM
  • Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:30 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Sweet Potato (Grilled)1 serving149 cal
  • Green Beans150 g56 cal
  • Olive Oil8 g72 cal
  • G Hughes Sauce- Teriyaki20 grams10 cal
Meal Totals
551cal59gprotein36gcarbs19gfat8gfibre

Wednesday

Aug 5
Daily Totals
1763
Calories
203g
Protein
123g
Carbs
51g
Fat
15g
Fibre
Post-Workout9:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White180 g86 cal
  • Naked Whey Isolate2 scoops120 cal
  • Good Culture 2% Low-Fat Classic Cottage Cheese100 grams86 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Spinach (Gm)60 g17 cal
Meal Totals
671cal86gprotein48gcarbs15gfat6gfibre
Snack1:00 PM
  • Apple (Whole)1 medium (~182 g)105 cal
  • Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
344cal43gprotein34gcarbs4gfat4gfibre
Snack4:00 PM
  • Cheese Stick - Low Fat1 sticks59 cal
  • Egg - Large (Hard Boiled)2 egg150 cal
Meal Totals
214cal21gprotein1gcarbs14gfat
Dinner6:30 PM
  • Salmon (Cooked)6 oz300 cal
  • Potatoes (Uncooked)250 g183 cal
  • Olive Oil6 g54 cal
Meal Totals
534cal53gprotein40gcarbs18gfat5gfibre

Thursday

Aug 6
Daily Totals
2012
Calories
212g
Protein
183g
Carbs
48g
Fat
19g
Fibre
Post-Workout9:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White200 g96 cal
  • Naked Whey Isolate2 scoops120 cal
  • Good Culture 2% Low-Fat Classic Cottage Cheese120 grams104 cal
  • Greek Yogurt - Nonfat - Any Flavor120 grams67 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Spinach (Gm)60 g17 cal
Meal Totals
707cal93gprotein50gcarbs15gfat6gfibre
Snack1:00 PM
  • Core Power Fairlife Elite 42G1 bottle240 cal
  • Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
344cal43gprotein34gcarbs4gfat4gfibre
Snack4:00 PM
  • Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:30 PM
  • Flank Steak - (Cooked)6 oz304 cal
  • Jasmine Rice (Cooked)220 grams311 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
  • Olive Oil8 g72 cal
Meal Totals
749cal56gprotein84gcarbs21gfat6gfibre

Friday

Aug 7
Daily Totals
2244
Calories
184g
Protein
197g
Carbs
80g
Fat
20g
Fibre
Post-Workout9:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White160 g77 cal
  • Naked Whey Isolate2 scoops120 cal
  • Good Culture 2% Low-Fat Classic Cottage Cheese100 grams86 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Spinach (Gm)60 g17 cal
Meal Totals
663cal84gprotein48gcarbs15gfat6gfibre
Snack1:00 PM
  • Egg - Large (Hard Boiled)3 egg226 cal
Meal Totals
228cal19gprotein2gcarbs16gfat
Snack4:00 PM
  • Core Power Fairlife Elite 42G1 bottle240 cal
  • Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
344cal43gprotein34gcarbs4gfat4gfibre
Dinner6:30 PM
  • Medium Pizza (Varied Toppings)(Slices)3 Slice969 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
1009cal38gprotein113gcarbs45gfat10gfibre

Saturday

Aug 8
Daily Totals
2003
Calories
195g
Protein
164g
Carbs
63g
Fat
23g
Fibre
Post-Workout9:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White180 g86 cal
  • Naked Whey Isolate2 scoops120 cal
  • Good Culture 2% Low-Fat Classic Cottage Cheese100 grams86 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Spinach (Gm)60 g17 cal
Meal Totals
671cal86gprotein48gcarbs15gfat6gfibre
Snack1:00 PM
  • Barebells Protein Bars1 bar212 cal
  • Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
316cal21gprotein40gcarbs8gfat7gfibre
Snack4:00 PM
  • Cheese Stick - Low Fat1 sticks59 cal
  • Egg - Large (Hard Boiled)2 egg150 cal
Meal Totals
214cal21gprotein1gcarbs14gfat
Dinner6:30 PM
  • MegafiT - 93/7 Ground Beef (A La Carte)7 oz368 cal
  • Pasta (Cooked)(gm)180 grams283 cal
  • Rao'S Marinara Sauce120 grams91 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
802cal67gprotein75gcarbs26gfat10gfibre

Sunday

Aug 9
Daily Totals
1929
Calories
208g
Protein
128g
Carbs
65g
Fat
15g
Fibre
Post-Workout9:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White180 g86 cal
  • Naked Whey Isolate2 scoops120 cal
  • Good Culture 2% Low-Fat Classic Cottage Cheese100 grams86 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Spinach (Gm)60 g17 cal
Meal Totals
671cal86gprotein48gcarbs15gfat6gfibre
Snack1:00 PM
  • Core Power Fairlife Elite 42G1 bottle240 cal
  • Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
344cal43gprotein34gcarbs4gfat4gfibre
Snack4:00 PM
  • Cheese Stick - Low Fat1 sticks59 cal
  • Egg - Large (Hard Boiled)2 egg150 cal
Meal Totals
214cal21gprotein1gcarbs14gfat
Dinner6:30 PM
  • Potatoes (Uncooked)250 g183 cal
  • Roasted Broccoli150 grams165 cal
  • Olive Oil6 g54 cal
  • Sirloin Steak - Cooked6 oz292 cal
Meal Totals
700cal58gprotein45gcarbs32gfat5gfibre

Shopping List

Apple (Whole)7 medium (~182 g)
Banana, Single7 medium (~118 g)
Barebells Protein Bars4 bar
Cheese Stick - Low Fat4 sticks
Chicken Breast (Cooked)(OZ)6 oz
Core Power Fairlife Elite 42G5 bottle
Egg - Large (Hard Boiled)13 egg
Egg (Large)14 egg
Egg White1300 g
Flank Steak - (Cooked)6 oz
Fresh/Frozen Mixed Berries560 grams
G Hughes Sauce- Teriyaki20 grams
Good Culture 2% Low-Fat Classic Cottage Cheese760 grams
Greek Yogurt - Nonfat - Any Flavor760 grams
Green Beans150 g
Jasmine Rice (Cooked)220 grams
Medium Pizza (Varied Toppings)(Slices)3 Slice
MegafiT - 93/7 Ground Beef (A La Carte)7 oz
Mixed Vegetables (Your Choice)400 grams
Naked Whey Isolate14 scoops
Olive Oil36 g
Pasta (Cooked)(gm)180 grams
Potatoes (Uncooked)800 g
Rao'S Marinara Sauce120 grams
Roasted Broccoli300 grams
Salmon (Cooked)6 oz
Sirloin Steak - Cooked12 oz
Spinach (Gm)420 g
Sweet Potato (Grilled)1 serving