Nutrition Plan
Stoic Physique
Matt Rohman
Updated Jul 25, 2026
Daily Targets
MondayJul 271885 cal · 164P 206C 45F
TuesdayJul 281966 cal · 171P 217C 46F
WednesdayJul 291841 cal · 163P 196C 45F
ThursdayJul 301952 cal · 167P 222C 44F
FridayJul 311994 cal · 178P 217C 46F
SaturdayAug 12014 cal · 200P 173C 58F
SundayAug 21994 cal · 188P 162C 66F
Monday
Jul 27Daily Totals
1885
Calories
164g
Protein
206g
Carbs
45g
Fat
28g
Fibre
Pre-Workout4:45 AM
- Orange Juice, Fresh240 g111 cal
- Perfect Aminos1 serving20 cal
Meal Totals
137cal7gprotein25gcarbs1gfat
Noteconsume 30-60 minutes prior to training IF NOT TRAINING SKIP THIS MEAL
Breakfast6:45 AM
- Oatmeal (Dry)55 grams213 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
378cal31gprotein50gcarbs6gfat8gfibre
Lunch11:00 AM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Olive Oil6 g54 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- White Rice (Cooked)200 grams252 cal
Meal Totals
592cal42gprotein70gcarbs16gfat10gfibre
Snack3:30 PM
- Mandarin Orange1 medium40 cal
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
280cal43gprotein18gcarbs4gfat2gfibre
Dinner5:00 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Potatoes (gm)(Cooked)175 grams156 cal
- Butter, Salted10 g73 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
498cal41gprotein43gcarbs18gfat8gfibre
Tuesday
Jul 28Daily Totals
1966
Calories
171g
Protein
217g
Carbs
46g
Fat
27g
Fibre
Pre-Workout4:45 AM
- Orange Juice, Fresh240 g111 cal
- Perfect Aminos1 serving20 cal
Meal Totals
137cal7gprotein25gcarbs1gfat
Breakfast6:45 AM
- Oatmeal (Dry)55 grams213 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
378cal31gprotein50gcarbs6gfat8gfibre
Lunch11:00 AM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Olive Oil6 g54 cal
- White Rice (Cooked)200 grams252 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
592cal42gprotein70gcarbs16gfat10gfibre
Snack3:30 PM
- Mandarin Orange1 medium40 cal
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
280cal43gprotein18gcarbs4gfat2gfibre
Dinner5:00 PM
- 93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
- White Rice (Cooked)140 grams176 cal
- Salsa60 grams20 cal
- Low Fat Shredded Cheese25 grams81 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
579cal48gprotein54gcarbs19gfat7gfibre
Wednesday
Jul 29Daily Totals
1841
Calories
163g
Protein
196g
Carbs
45g
Fat
27g
Fibre
Pre-Workout4:45 AM
- Orange Juice, Fresh240 g111 cal
- Perfect Aminos1 serving20 cal
Meal Totals
137cal7gprotein25gcarbs1gfat
Breakfast6:45 AM
- Oatmeal (Dry)55 grams213 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
378cal31gprotein50gcarbs6gfat8gfibre
Lunch11:00 AM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Olive Oil6 g54 cal
- White Rice (Cooked)200 grams252 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
592cal42gprotein70gcarbs16gfat10gfibre
Snack3:30 PM
- Mandarin Orange1 medium40 cal
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
280cal43gprotein18gcarbs4gfat2gfibre
Dinner5:00 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Potatoes (gm)(Cooked)125 grams111 cal
- Butter, Salted10 g73 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
454cal40gprotein33gcarbs18gfat7gfibre
Thursday
Jul 30Daily Totals
1952
Calories
167g
Protein
222g
Carbs
44g
Fat
26g
Fibre
Pre-Workout4:45 AM
- Orange Juice, Fresh240 g111 cal
- Perfect Aminos1 serving20 cal
Meal Totals
137cal7gprotein25gcarbs1gfat
Breakfast6:45 AM
- Oatmeal (Dry)55 grams213 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
378cal31gprotein50gcarbs6gfat8gfibre
Lunch11:00 AM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Olive Oil12 g108 cal
- White Rice (Cooked)200 grams252 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
646cal42gprotein70gcarbs22gfat10gfibre
Snack3:30 PM
- Mandarin Orange1 medium40 cal
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
280cal43gprotein18gcarbs4gfat2gfibre
Dinner5:00 PM
- Deli Turkey Meat5 oz153 cal
- Sourdough Bread2 slice (40gm)218 cal
- Low Fat Shredded Cheese30 grams96 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
511cal44gprotein59gcarbs11gfat6gfibre
Friday
Jul 31Daily Totals
1994
Calories
178g
Protein
217g
Carbs
46g
Fat
27g
Fibre
Pre-Workout4:45 AM
- Orange Juice, Fresh240 g111 cal
- Perfect Aminos1 serving20 cal
Meal Totals
137cal7gprotein25gcarbs1gfat
Breakfast6:45 AM
- Oatmeal (Dry)55 grams213 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
378cal31gprotein50gcarbs6gfat8gfibre
Lunch11:00 AM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Olive Oil6 g54 cal
- White Rice (Cooked)200 grams252 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
592cal42gprotein70gcarbs16gfat10gfibre
Snack3:30 PM
- Mandarin Orange1 medium40 cal
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
280cal43gprotein18gcarbs4gfat2gfibre
Dinner5:00 PM
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Pasta (Cooked)(gm)140 grams220 cal
- Rao'S Marinara Sauce45 grams34 cal
- Olive Oil10 g90 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
607cal55gprotein54gcarbs19gfat7gfibre
Saturday
Aug 1Daily Totals
2014
Calories
200g
Protein
173g
Carbs
58g
Fat
14g
Fibre
Pre-Workout4:45 AM
- Orange Juice, Fresh240 g111 cal
- Perfect Aminos1 serving20 cal
Meal Totals
137cal7gprotein25gcarbs1gfat
Breakfast7:00 AM
- Egg (Large)2 egg150 cal
- Egg White100 g48 cal
- Sourdough Bread1 slice (40gm)109 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
348cal28gprotein32gcarbs12gfat3gfibre
Lunch12:00 PM
- Sirloin Steak - Cooked6 oz292 cal
- Potatoes (gm)(Cooked)200 grams178 cal
- Olive Oil8 g72 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
587cal56gprotein48gcarbs19gfat8gfibre
Snack3:30 PM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Dinner5:30 PM
- Sirloin Steak - Cooked6 oz292 cal
- Medium Flour Tortilla2 tortilla278 cal
- Salsa60 grams20 cal
- Bell Pepper100 g31 cal
- Low Fat Shredded Cheese25 grams81 cal
Meal Totals
702cal67gprotein59gcarbs22gfat3gfibre
Sunday
Aug 2Daily Totals
1994
Calories
188g
Protein
162g
Carbs
66g
Fat
20g
Fibre
Breakfast7:00 AM
- Egg (Large)3 egg226 cal
- Egg White120 g58 cal
- Sourdough Bread1 slice (40gm)109 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
442cal37gprotein33gcarbs18gfat3gfibre
Lunch12:00 PM
- Sirloin Steak - Cooked6 oz292 cal
- Olive Oil8 g72 cal
- Potatoes (gm)(Cooked)200 grams178 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
587cal56gprotein48gcarbs19gfat8gfibre
Snack3:30 PM
- Core Power Fairlife Elite 42G1 bottle240 cal
- Mandarin Orange1 medium40 cal
Meal Totals
280cal43gprotein18gcarbs4gfat2gfibre
Dinner5:00 PM
- 93/7 - Lean Ground Turkey (Cooked)6 oz312 cal
- White Rice (Cooked)120 grams151 cal
- Green Beans150 g56 cal
- Olive Oil8 g72 cal
Meal Totals
593cal47gprotein45gcarbs25gfat7gfibre
Snack7:00 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Shopping List
93/7 - Lean Ground Turkey (Cooked)11 oz
93/7 Lean Ground Beef (Cooked)35 oz
Bell Pepper100 g
Butter, Salted20 g
Chicken Breast (Cooked)(OZ)5 oz
Core Power Fairlife Elite 42G7 bottle
Deli Turkey Meat5 oz
Egg (Large)5 egg
Egg White220 g
Fresh/Frozen Mixed Berries700 grams
Green Beans150 g
Low Fat Shredded Cheese80 grams
Mandarin Orange6 medium
Medium Flour Tortilla2 tortilla
Mixed Vegetables (Your Choice)1450 grams
Oatmeal (Dry)275 grams
Olive Oil70 g
Orange Juice, Fresh1440 g
Pasta (Cooked)(gm)140 grams
Perfect Aminos6 serving
Potatoes (gm)(Cooked)700 grams
Rao'S Marinara Sauce45 grams
Salsa120 grams
Sirloin Steak - Cooked18 oz
Sourdough Bread4 slice (40gm)
Whey Protein Powder5 scoop
White Rice (Cooked)1260 grams
Yasso Frozen Yogurt Bar1 bar
Recipes
Turkey Taco Bowltap
Instructions:
1. Heat a nonstick skillet over medium heat.
2. Add the cooked 93/7 lean ground turkey and warm through for 2–3 minutes.
3. If desired, season turkey lightly with taco seasoning, salt, or pepper.
4. While beef heats, dice ½ medium onion and ½ medium tomato.
5. Rinse and drain black beans and corn if needed.
6. In a bowl, add romaine/cos lettuce as the base.
7. Layer warm ground turkey over the lettuce.
8. Add black beans, corn, diced onion, and diced tomato evenly.
9. Spoon salsa over the top.
10. Serve with Siete grain-free taco shells on the side or crushed on top.