Stoic Physique

Nutrition Plan

Stoic Physique
Dante Lanznaster
Updated Jul 30, 2026

Daily Targets

MondayAug 32190 cal · 197P 157C 86F
TuesdayAug 42030 cal · 200P 168C 62F
WednesdayAug 52048 cal · 202P 166C 64F
ThursdayAug 62035 cal · 190P 168C 67F
FridayAug 72086 cal · 200P 155C 74F
SaturdayAug 81991 cal · 204P 170C 55F
SundayAug 92029 cal · 196P 156C 69F

Monday

Aug 3
Daily Totals
2190
Calories
197g
Protein
157g
Carbs
86g
Fat
49g
Fibre
Snack
  • Cheese Stick - Low Fat1 sticks59 cal
  • Beef Jerky40 grams104 cal
Meal Totals
160cal22gprotein9gcarbs4gfat
Note.
Breakfast7 AM
  • Barebells Protein Bars1 bar212 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
380cal29gprotein48gcarbs8gfat6gfibre
Lunch12 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Romaine/Cos Lettuce100 g21 cal
  • Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
  • Bbq Sauce40 grams80 cal
  • Low Fat Shredded Cheese25 grams81 cal
Meal Totals
568cal69gprotein28gcarbs20gfat35gfibre
Dinner6:30 PM
  • Sirloin Steak - Cooked6 oz292 cal
  • Sweet Potato (Grilled)1 serving149 cal
  • Cherry Tomatoes100 grams38 cal
  • Cucumber80 g15 cal
  • Primal Balsamic Vinaigrette100 ml340 cal
  • Spring Mix3 oz19 cal
Meal Totals
853cal55gprotein48gcarbs49gfat6gfibre
Snack8:00 PM
  • Cottage Cheese 2%200 g165 cal
  • Blueberries100 g64 cal
Meal Totals
229cal22gprotein24gcarbs5gfat2gfibre

Tuesday

Aug 4
Daily Totals
2030
Calories
200g
Protein
168g
Carbs
62g
Fat
48g
Fibre
Breakfast7 AM
  • Barebells Protein Bars1 bar212 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
380cal29gprotein48gcarbs8gfat6gfibre
Lunch12 PM
  • Grilled Chicken (Oz)5 oz205 cal
  • Romaine/Cos Lettuce100 g21 cal
  • Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
  • Bbq Sauce40 grams80 cal
  • Low Fat Shredded Cheese25 grams81 cal
Meal Totals
527cal61gprotein28gcarbs19gfat35gfibre
Snack
  • Cheese Stick - Low Fat1 sticks59 cal
  • Beef Jerky40 grams104 cal
  • Almonds20 g124 cal
Meal Totals
286cal27gprotein13gcarbs14gfat
Note.
Dinner6:30 PM
  • Chicken Breast, Cooked175 g263 cal
  • Jasmine Rice (Cooked)120 grams170 cal
  • Broccoli (gm)100 g41 cal
  • Bell Pepper100 g31 cal
  • Olive Oil10 g90 cal
  • Salsa50 grams16 cal
Meal Totals
608cal61gprotein55gcarbs16gfat5gfibre
Snack8:00 PM
  • Cottage Cheese 2%200 g165 cal
  • Blueberries100 g64 cal
Meal Totals
229cal22gprotein24gcarbs5gfat2gfibre

Wednesday

Aug 5
Daily Totals
2048
Calories
202g
Protein
166g
Carbs
64g
Fat
60g
Fibre
Breakfast7 AM
  • Barebells Protein Bars1 bar212 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
380cal29gprotein48gcarbs8gfat6gfibre
Lunch12 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Romaine/Cos Lettuce100 g21 cal
  • Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
  • Bbq Sauce40 grams80 cal
  • Low Fat Shredded Cheese25 grams81 cal
Meal Totals
568cal69gprotein28gcarbs20gfat35gfibre
Snack
  • Cheese Stick - Low Fat1 sticks59 cal
  • Beef Jerky40 grams104 cal
  • Almonds20 g124 cal
Meal Totals
286cal27gprotein13gcarbs14gfat
Dinner6:30 PM
  • 93/7 Lean Ground Beef (Cooked)5 oz230 cal
  • H-E-B - White Corn Tortillas2 tortilla105 cal
  • Black Beans (Boiled)100 grams131 cal
  • Salsa60 grams20 cal
  • Sprouts Mexican Style Shredded Cheese20 grams71 cal
  • Greek Yogurt - Nonfat - Any Flavor50 grams28 cal
Meal Totals
585cal55gprotein53gcarbs17gfat17gfibre
Snack8:00 PM
  • Cottage Cheese 2%200 g165 cal
  • Blueberries100 g64 cal
Meal Totals
229cal22gprotein24gcarbs5gfat2gfibre

Thursday

Aug 6
Daily Totals
2035
Calories
190g
Protein
168g
Carbs
67g
Fat
45g
Fibre
Breakfast7 AM
  • Barebells Protein Bars1 bar212 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
380cal29gprotein48gcarbs8gfat6gfibre
NoteY
Lunch12 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Romaine/Cos Lettuce100 g21 cal
  • Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
  • Bbq Sauce40 grams80 cal
  • Low Fat Shredded Cheese25 grams81 cal
Meal Totals
568cal69gprotein28gcarbs20gfat35gfibre
Snack
  • Cheese Stick - Low Fat1 sticks59 cal
  • Beef Jerky40 grams104 cal
Meal Totals
160cal22gprotein9gcarbs4gfat
Dinner6:30 PM
  • Pasta Whole Wheat - (Cooked)150 grams236 cal
  • 93/7 Lean Ground Beef (Cooked)5 oz230 cal
  • Rao'S Marinara Sauce120 grams91 cal
  • Primal Balsamic Vinaigrette35 ml119 cal
  • Spring Mix3 oz19 cal
Meal Totals
698cal48gprotein59gcarbs30gfat2gfibre
Snack8:00 PM
  • Cottage Cheese 2%200 g165 cal
  • Blueberries100 g64 cal
Meal Totals
229cal22gprotein24gcarbs5gfat2gfibre

Friday

Aug 7
Daily Totals
2086
Calories
200g
Protein
155g
Carbs
74g
Fat
49g
Fibre
Breakfast7 AM
  • Barebells Protein Bars1 bar212 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
380cal29gprotein48gcarbs8gfat6gfibre
Lunch12 PM
  • Grilled Chicken (Oz)5 oz205 cal
  • Romaine/Cos Lettuce100 g21 cal
  • Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
  • Bbq Sauce40 grams80 cal
  • Low Fat Shredded Cheese25 grams81 cal
Meal Totals
527cal61gprotein28gcarbs19gfat35gfibre
Snack
  • Cheese Stick - Low Fat1 sticks59 cal
  • Beef Jerky40 grams104 cal
  • Almonds20 g124 cal
Meal Totals
286cal27gprotein13gcarbs14gfat
Dinner6:30 PM
  • Sirloin Steak - Cooked6.702058237358684 oz326 cal
  • Sweet Potato (Grilled)1 serving149 cal
  • Cherry Tomatoes100 grams38 cal
  • Cucumber80 g15 cal
  • Primal Balsamic Vinaigrette35 ml119 cal
  • Spring Mix3 oz19 cal
Meal Totals
664cal61gprotein42gcarbs28gfat6gfibre
Snack8:00 PM
  • Cottage Cheese 2%200 g165 cal
  • Blueberries100 g64 cal
Meal Totals
229cal22gprotein24gcarbs5gfat2gfibre

Saturday

Aug 8
Daily Totals
1991
Calories
204g
Protein
170g
Carbs
55g
Fat
15g
Fibre
Breakfast7 AM
  • Barebells Protein Bars1 bar212 cal
  • Whey Protein Powder1 scoop122 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
506cal53gprotein51gcarbs10gfat6gfibre
Lunch12 PM
  • Chicken Breast (Cooked)(OZ)4 oz177 cal
  • Dave's Killer Bread - Thin Sliced2 slice138 cal
  • Tomato (Slices)2 Slice (~20gm)10 cal
  • Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
330cal42gprotein27gcarbs6gfat7gfibre
Snack
  • Cheese Stick - Low Fat1 sticks59 cal
  • Beef Jerky40 grams104 cal
  • Almonds20 g124 cal
Meal Totals
286cal27gprotein13gcarbs14gfat
Dinner6:30 PM
Target Macros
575–705cal54–66gprotein50–61gcarbs18–22gfat
Note.
Snack8:00 PM
  • Cottage Cheese 2%200 g165 cal
  • Blueberries100 g64 cal
Meal Totals
229cal22gprotein24gcarbs5gfat2gfibre

Sunday

Aug 9
Daily Totals
2029
Calories
196g
Protein
156g
Carbs
69g
Fat
25g
Fibre
Breakfast7 AM
  • Barebells Protein Bars1 bar212 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
506cal53gprotein51gcarbs10gfat6gfibre
Lunch12 PM
  • Chicken Breast (Cooked)(OZ)4 oz177 cal
  • Dave's Killer Bread - Thin Sliced2 slice138 cal
  • Tomato (Slices)2 Slice (~20gm)10 cal
  • Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
330cal42gprotein27gcarbs6gfat7gfibre
Snack
  • Cheese Stick - Low Fat1 sticks59 cal
  • Beef Jerky40 grams104 cal
  • Almonds20 g124 cal
Meal Totals
286cal27gprotein13gcarbs14gfat
Dinner6:30 PM
  • Chicken Breast, Cooked150 g226 cal
  • Sweet Potato (Grilled)1 serving149 cal
  • Green Beans150 g56 cal
  • Olive Oil12 g108 cal
  • Spring Mix3 oz19 cal
  • Primal Balsamic Vinaigrette35 ml119 cal
Meal Totals
678cal52gprotein41gcarbs34gfat10gfibre
Snack8:00 PM
  • Cottage Cheese 2%200 g165 cal
  • Blueberries100 g64 cal
Meal Totals
229cal22gprotein24gcarbs5gfat2gfibre

Shopping List

93/7 Lean Ground Beef (Cooked)10 oz
Almonds100 g
Banana, Single7 medium (~118 g)
Barebells Protein Bars7 bar
Bbq Sauce200 grams
Beef Jerky280 grams
Bell Pepper100 g
Black Beans (Boiled)100 grams
Blueberries700 g
Broccoli (gm)100 g
Cheese Stick - Low Fat7 sticks
Cherry Tomatoes200 grams
Chicken Breast (Cooked)(OZ)8 oz
Chicken Breast, Cooked325 g
Cottage Cheese 2%1400 g
Cucumber160 g
Dave's Killer Bread - Thin Sliced4 slice
Greek Yogurt - Nonfat - Any Flavor750 grams
Green Beans150 g
Grilled Chicken (Oz)28 oz
H-E-B - White Corn Tortillas2 tortilla
Iceberg Lettuce (Leaf)4 Leaf (med - 8gm)
Jasmine Rice (Cooked)120 grams
Low Fat Shredded Cheese125 grams
Mission Foods - Carb Balance Flour Tortillas10 serving
Olive Oil22 g
Pasta Whole Wheat - (Cooked)150 grams
Primal Balsamic Vinaigrette205 ml
Rao'S Marinara Sauce120 grams
Romaine/Cos Lettuce500 g
Salsa110 grams
Sirloin Steak - Cooked12.7 oz
Spring Mix12 oz
Sprouts Mexican Style Shredded Cheese20 grams
Sweet Potato (Grilled)3 serving
Tomato (Slices)4 Slice (~20gm)
Whey Protein Powder2 scoop

Recipes

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.

Chicken Sandwichtap

Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)