Stoic Physique

Nutrition Plan

Stoic Physique
Glenn Levy
Updated Jul 30, 2026

Daily Targets

MondayJul 272189 cal · 214P 160C 77F
TuesdayJul 282194 cal · 213P 169C 74F
WednesdayJul 292194 cal · 213P 169C 74F
ThursdayJul 302194 cal · 213P 169C 74F
FridayJul 312196 cal · 207P 180C 72F
SaturdayAug 12208 cal · 202P 179C 76F
SundayAug 22208 cal · 202P 179C 76F

Monday

Jul 27
Daily Totals
2189
Calories
214g
Protein
160g
Carbs
77g
Fat
22g
Fibre
Pre-Workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:30 AM
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
  • Whey Protein Powder0.5 scoop61 cal
  • Almond Butter (gm)15 grams98 cal
  • Blueberries100 g64 cal
Meal Totals
361cal36gprotein34gcarbs9gfat4gfibre
Lunch12:00 PM
  • 93/7 Lean Ground Beef (Cooked)7 oz322 cal
  • Mixed Vegetables (No Brocolli/Asparagus)120 grams48 cal
  • Stubb's Barbecue Sauce30 grams26 cal
  • Frank's RedHot Hot Sauce3 Tsp0 cal
  • Chili Powder0.5 tsp4 cal
  • Paprika (Ground)0.5 tsp4 cal
  • Cumin Ground (Tsp)0.25 tsp2 cal
  • Garlic Powder0.25 tsp3 cal
  • Lime Juice (Tbsp)1 Tbsp4 cal
  • La Tortilla Factory - Low Carb Wraps2 tortilla152 cal
  • Black Beans40 g57 cal
Meal Totals
622cal63gprotein43gcarbs22gfat9gfibre
NoteCan add sauces 15 cal or less per serving.
Snack3:00 PM
  • Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
  • Salsa60 grams20 cal
Meal Totals
161cal20gprotein9gcarbs5gfat2gfibre
Dinner7:00 PM
  • Romaine/Cos Lettuce100 g21 cal
  • Croutons40 grams178 cal
  • Shredded Parmesan Cheese15 grams51 cal
  • LifeSmart 55% Less Fat Caesar Dressing30 ml70 cal
  • Grilled Chicken (Oz)7 oz287 cal
  • Olive Oil8 g72 cal
Meal Totals
678cal67gprotein35gcarbs30gfat1gfibre
NoteCan add sauces 15 cal or less per serving.
Snack9:30 PM
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened8 fl oz35 cal
  • Dark Chocolate, 70%-85% Cacao15 g90 cal
  • Cinnamon1 grams3 cal
Meal Totals
255cal27gprotein12gcarbs11gfat3gfibre

Tuesday

Jul 28
Daily Totals
2194
Calories
213g
Protein
169g
Carbs
74g
Fat
26g
Fibre
Pre-Workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:30 AM
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
  • Whey Protein Powder0.5 scoop61 cal
  • Almond Butter (gm)15 grams98 cal
  • Blueberries100 g64 cal
Meal Totals
361cal36gprotein34gcarbs9gfat4gfibre
Lunch12:00 PM
  • 93/7 Lean Ground Beef (Cooked)7 oz322 cal
  • Mixed Vegetables (No Brocolli/Asparagus)120 grams48 cal
  • Stubb's Barbecue Sauce30 grams26 cal
  • Frank's RedHot Hot Sauce3 Tsp0 cal
  • Chili Powder0.5 tsp4 cal
  • Paprika (Ground)0.5 tsp4 cal
  • Cumin Ground (Tsp)0.25 tsp2 cal
  • Garlic Powder0.25 tsp3 cal
  • Lime Juice (Tbsp)1 Tbsp4 cal
  • La Tortilla Factory - Low Carb Wraps2 tortilla152 cal
  • Black Beans40 g57 cal
Meal Totals
622cal63gprotein43gcarbs22gfat9gfibre
NoteCan add sauces 15 cal or less per serving.
Snack3:00 PM
  • Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
  • Salsa60 grams20 cal
Meal Totals
161cal20gprotein9gcarbs5gfat2gfibre
Dinner7:00 PM
  • Ground Bison 93/7 (Cooked)7 oz352 cal
  • Pasta (Cooked)(gm)120 grams188 cal
  • Tomato Pasta Sauce (Red)80 grams36 cal
  • Shredded Parmesan Cheese15 grams51 cal
  • Olive Oil6 g54 cal
Meal Totals
683cal66gprotein44gcarbs27gfat5gfibre
NoteCan add sauces 15 cal or less per serving.
Snack9:30 PM
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened8 fl oz35 cal
  • Dark Chocolate, 70%-85% Cacao15 g90 cal
  • Cinnamon1 grams3 cal
Meal Totals
255cal27gprotein12gcarbs11gfat3gfibre

Wednesday

Jul 29
Daily Totals
2194
Calories
213g
Protein
169g
Carbs
74g
Fat
26g
Fibre
Pre-Workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:30 AM
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
  • Whey Protein Powder0.5 scoop61 cal
  • Almond Butter (gm)15 grams98 cal
  • Blueberries100 g64 cal
Meal Totals
361cal36gprotein34gcarbs9gfat4gfibre
Lunch12:00 PM
  • 93/7 Lean Ground Beef (Cooked)7 oz322 cal
  • Mixed Vegetables (No Brocolli/Asparagus)120 grams48 cal
  • Stubb's Barbecue Sauce30 grams26 cal
  • Frank's RedHot Hot Sauce3 Tsp0 cal
  • Chili Powder0.5 tsp4 cal
  • Paprika (Ground)0.5 tsp4 cal
  • Cumin Ground (Tsp)0.25 tsp2 cal
  • Garlic Powder0.25 tsp3 cal
  • Lime Juice (Tbsp)1 Tbsp4 cal
  • La Tortilla Factory - Low Carb Wraps2 tortilla152 cal
  • Black Beans40 g57 cal
Meal Totals
622cal63gprotein43gcarbs22gfat9gfibre
NoteCan add sauces 15 cal or less per serving.
Snack3:00 PM
  • Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
  • Salsa60 grams20 cal
Meal Totals
161cal20gprotein9gcarbs5gfat2gfibre
Dinner7:00 PM
  • Ground Bison 93/7 (Cooked)7 oz352 cal
  • Pasta (Cooked)(gm)120 grams188 cal
  • Tomato Pasta Sauce (Red)80 grams36 cal
  • Shredded Parmesan Cheese15 grams51 cal
  • Olive Oil6 g54 cal
Meal Totals
683cal66gprotein44gcarbs27gfat5gfibre
NoteCan add sauces 15 cal or less per serving.
Snack9:30 PM
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened8 fl oz35 cal
  • Dark Chocolate, 70%-85% Cacao15 g90 cal
  • Cinnamon1 grams3 cal
Meal Totals
255cal27gprotein12gcarbs11gfat3gfibre

Thursday

Jul 30
Daily Totals
2194
Calories
213g
Protein
169g
Carbs
74g
Fat
26g
Fibre
Pre-Workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:30 AM
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
  • Whey Protein Powder0.5 scoop61 cal
  • Almond Butter (gm)15 grams98 cal
  • Blueberries100 g64 cal
Meal Totals
361cal36gprotein34gcarbs9gfat4gfibre
Lunch12:00 PM
  • 93/7 Lean Ground Beef (Cooked)7 oz322 cal
  • Mixed Vegetables (No Brocolli/Asparagus)120 grams48 cal
  • Stubb's Barbecue Sauce30 grams26 cal
  • Frank's RedHot Hot Sauce3 Tsp0 cal
  • Chili Powder0.5 tsp4 cal
  • Paprika (Ground)0.5 tsp4 cal
  • Cumin Ground (Tsp)0.25 tsp2 cal
  • Garlic Powder0.25 tsp3 cal
  • Lime Juice (Tbsp)1 Tbsp4 cal
  • La Tortilla Factory - Low Carb Wraps2 tortilla152 cal
  • Black Beans40 g57 cal
Meal Totals
622cal63gprotein43gcarbs22gfat9gfibre
NoteCan add sauces 15 cal or less per serving.
Snack3:00 PM
  • Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
  • Salsa60 grams20 cal
Meal Totals
161cal20gprotein9gcarbs5gfat2gfibre
Dinner7:00 PM
  • Ground Bison 93/7 (Cooked)7 oz352 cal
  • Pasta (Cooked)(gm)120 grams188 cal
  • Tomato Pasta Sauce (Red)80 grams36 cal
  • Shredded Parmesan Cheese15 grams51 cal
  • Olive Oil6 g54 cal
Meal Totals
683cal66gprotein44gcarbs27gfat5gfibre
NoteCan add sauces 15 cal or less per serving.
Snack9:30 PM
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened8 fl oz35 cal
  • Dark Chocolate, 70%-85% Cacao15 g90 cal
  • Cinnamon1 grams3 cal
Meal Totals
255cal27gprotein12gcarbs11gfat3gfibre

Friday

Jul 31
Daily Totals
2196
Calories
207g
Protein
180g
Carbs
72g
Fat
29g
Fibre
Pre-Workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:30 AM
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
  • Whey Protein Powder0.5 scoop61 cal
  • Almond Butter (gm)15 grams98 cal
  • Blueberries100 g64 cal
Meal Totals
361cal36gprotein34gcarbs9gfat4gfibre
Lunch12:00 PM
  • Sirloin Steak - Cooked6 oz292 cal
  • White Rice (Cooked)100 grams126 cal
  • Chopped Peppers And Onions120 grams17 cal
  • Salsa50 grams16 cal
  • Sour Cream - Light15 grams18 cal
  • La Tortilla Factory - Low Carb Wraps2 tortilla152 cal
Meal Totals
620cal62gprotein48gcarbs20gfat6gfibre
NoteCan add sauces 15 cal or less per serving.
Snack3:00 PM
  • Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
  • Salsa60 grams20 cal
Meal Totals
161cal20gprotein9gcarbs5gfat2gfibre
Dinner7:00 PM
  • Ground Bison 93/7 (Cooked)7.5 oz378 cal
  • Sweet Potato (cooked)(Gm)200 g174 cal
  • Mixed Vegetables (Your Choice)120 grams48 cal
  • Kerrygold Butter12 grams85 cal
Meal Totals
687cal61gprotein50gcarbs27gfat11gfibre
NoteCan add sauces 15 cal or less per serving.
Snack9:30 PM
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened8 fl oz35 cal
  • Dark Chocolate, 70%-85% Cacao15 g90 cal
  • Cinnamon1 grams3 cal
Meal Totals
255cal27gprotein12gcarbs11gfat3gfibre

Saturday

Aug 1
Daily Totals
2208
Calories
202g
Protein
179g
Carbs
76g
Fat
13g
Fibre
Pre-Workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:30 AM
  • Egg (Large)2 egg150 cal
  • Egg White120 g58 cal
  • Sourdough Bread - Izzio2 slice128 cal
  • Low Fat Shredded Cheese10 grams32 cal
Meal Totals
369cal33gprotein30gcarbs13gfat
Lunch12:00 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Romaine/Cos Lettuce100 g21 cal
  • BBQ Sauce40 grams80 cal
  • Low Fat Shredded Cheese20 grams64 cal
  • La Tortilla Factory - Low Carb Wraps2 tortilla152 cal
  • Black Beans35 g50 cal
Meal Totals
615cal66gprotein45gcarbs19gfat5gfibre
NoteCan add sauces 15 cal or less per serving.
Snack3:00 PM
  • Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
  • Salsa60 grams20 cal
Meal Totals
161cal20gprotein9gcarbs5gfat2gfibre
Dinner7:00 PM
  • Lemon-Herb Chicken and Sweet Potato Casserole1 serving696 cal
Meal Totals
696cal55gprotein56gcarbs28gfat
NoteCan add sauces 15 cal or less per serving.
Snack9:30 PM
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened8 fl oz35 cal
  • Dark Chocolate, 70%-85% Cacao15 g90 cal
  • Cinnamon1 grams3 cal
Meal Totals
255cal27gprotein12gcarbs11gfat3gfibre

Sunday

Aug 2
Daily Totals
2208
Calories
202g
Protein
179g
Carbs
76g
Fat
13g
Fibre
Pre-Workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:30 AM
  • Egg (Large)2 egg150 cal
  • Egg White120 g58 cal
  • Sourdough Bread - Izzio2 slice128 cal
  • Low Fat Shredded Cheese10 grams32 cal
Meal Totals
369cal33gprotein30gcarbs13gfat
Lunch12:00 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Romaine/Cos Lettuce100 g21 cal
  • BBQ Sauce40 grams80 cal
  • Low Fat Shredded Cheese20 grams64 cal
  • La Tortilla Factory - Low Carb Wraps2 tortilla152 cal
  • Black Beans35 g50 cal
Meal Totals
615cal66gprotein45gcarbs19gfat5gfibre
NoteCan add sauces 15 cal or less per serving.
Snack3:00 PM
  • Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
  • Salsa60 grams20 cal
Meal Totals
161cal20gprotein9gcarbs5gfat2gfibre
Dinner7:00 PM
  • Lemon-Herb Chicken and Sweet Potato Casserole1 serving696 cal
Meal Totals
696cal55gprotein56gcarbs28gfat
NoteCan add sauces 15 cal or less per serving.
Snack9:30 PM
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened8 fl oz35 cal
  • Dark Chocolate, 70%-85% Cacao15 g90 cal
  • Cinnamon1 grams3 cal
Meal Totals
255cal27gprotein12gcarbs11gfat3gfibre

Shopping List

93/7 Lean Ground Beef (Cooked)28 oz
Almond Butter (gm)75 grams
Almond Milk, Unsweetened56 fl oz
Banana, Single7 medium (~118 g)
BBQ Sauce80 grams
Black Beans230 g
Blueberries500 g
Chili Powder2 tsp
Chopped Peppers And Onions120 grams
Cinnamon7 grams
Croutons40 grams
Cumin Ground (Tsp)1 tsp
Dark Chocolate, 70%-85% Cacao105 g
Egg (Large)4 egg
Egg White240 g
Frank's RedHot Hot Sauce12 Tsp
Garlic Powder1 tsp
Greek Yogurt - Nonfat - Any Flavor1250 grams
Grilled Chicken (Oz)19 oz
Ground Bison 93/7 (Cooked)28.5 oz
Kerrygold Butter12 grams
La Tortilla Factory - Low Carb Wraps14 tortilla
Lemon-Herb Chicken and Sweet Potato Casserole2 serving
LifeSmart 55% Less Fat Caesar Dressing30 ml
Lime Juice (Tbsp)4 Tbsp
Low Fat Shredded Cheese60 grams
Mixed Vegetables (No Brocolli/Asparagus)480 grams
Mixed Vegetables (Your Choice)120 grams
Olive Oil26 g
Paprika (Ground)2 tsp
Pasta (Cooked)(gm)360 grams
Quest Protein Chips (Snack Bag)7 Bag (32gm)
Romaine/Cos Lettuce300 g
Salsa470 grams
Shredded Parmesan Cheese60 grams
Sirloin Steak - Cooked6 oz
Sour Cream - Light15 grams
Sourdough Bread - Izzio4 slice
Stubb's Barbecue Sauce120 grams
Sweet Potato (cooked)(Gm)200 g
Tomato Pasta Sauce (Red)240 grams
Whey Protein Powder9.5 scoop
White Rice (Cooked)100 grams

Recipes

Southwest Chipotle Beef Wrapstap

Step 1: Heat a nonstick pan over medium heat with cooking oil spray or minimal addition of olive oil.

Step 2: Add cooked ground beef, beans, chipotle chili powder, smoked paprika, cumin, garlic powder, salt, and pepper; stir 2–3 min to coat evenly.

Step 3: Stir in BBQ sauce and hot sauce; cook another 1–2 min until heated through and slightly caramelized.

Step 4: Add mixed vegetables; toss together until evenly mixed and hot.

Step 5: Remove from heat, squeeze lime juice over the top, and add to wraps

Seasonings: Frank's RedHot Hot Sauce (3 Tsp), Chili Powder (0.5 tsp), Paprika (Ground) (0.5 tsp), Cumin Ground (Tsp) (0.25 tsp), Garlic Powder (0.25 tsp), Lime Juice (Tbsp) (1 Tbsp).

Chicken Caesar Saladtap

Chop fresh romaine/cos lettuce and add to a large bowl

Toss with Caesar dressing until evenly coated

Add grated parmesan cheese

Sprinkle in croutons for crunch

Top with cooked chicken breast and toss lightly before serving

Chicken Bbq Wrap - Low Cal Wraptap

1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.

2) Place mixture on tortilla. Fold up tightly.