Stoic Physique

Nutrition Plan

Stoic Physique
Josh Cuykendall
Updated Jul 30, 2026

Daily Targets

MondayAug 31716 cal · 156P 165C 48F
TuesdayAug 41824 cal · 172P 167C 52F
WednesdayAug 51799 cal · 162P 164C 55F
ThursdayAug 61910 cal · 163P 202C 50F
FridayAug 71764 cal · 161P 163C 52F
SaturdayAug 81821 cal · 163P 173C 53F
SundayAug 91740 cal · 160P 158C 52F

Monday

Aug 3
Daily Totals
1716
Calories
156g
Protein
165g
Carbs
48g
Fat
34g
Fibre
BREAKFAST7:30AM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
165cal17gprotein22gcarbs1gfat2gfibre
SNACK9:30AM
  • RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
LUNCH12:00PM
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • Quinoa (Cooked)(Grams)100 grams118 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
434cal48gprotein29gcarbs14gfat11gfibre
SNACK3:00PM
  • Chomps Beef Stick2 beef stick206 cal
  • Mandarin Orange1 medium40 cal
Meal Totals
246cal21gprotein9gcarbs14gfat2gfibre
PREWORKOUT6:30PM
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
DINNER8:00PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Russet Potato (Baked)200 grams192 cal
  • Butter, Unsalted8 g59 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
561cal57gprotein54gcarbs13gfat10gfibre

Tuesday

Aug 4
Daily Totals
1824
Calories
172g
Protein
167g
Carbs
52g
Fat
36g
Fibre
BREAKFAST7:30AM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
165cal17gprotein22gcarbs1gfat2gfibre
SNACK9:30AM
  • RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
LUNCH12:00PM
  • 93/7 Lean Ground Beef (Cooked)7 oz322 cal
  • Quinoa (Cooked)(Grams)150 grams177 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
541cal57gprotein40gcarbs17gfat15gfibre
SNACK3:00PM
  • Chomps Beef Stick2 beef stick206 cal
Meal Totals
206cal20gprotein0gcarbs14gfat
PREWORKOUT6:30PM
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
DINNER8:00PM
  • Grilled Chicken (Oz)7 oz287 cal
  • Russet Potato (Baked)200 grams192 cal
  • Butter, Unsalted8 g59 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
602cal65gprotein54gcarbs14gfat10gfibre

Wednesday

Aug 5
Daily Totals
1799
Calories
162g
Protein
164g
Carbs
55g
Fat
35g
Fibre
BREAKFAST7:30AM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
165cal17gprotein22gcarbs1gfat2gfibre
SNACK9:30AM
  • RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
LUNCH12:00PM
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • Quinoa (Cooked)(Grams)150 grams177 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
495cal50gprotein40gcarbs15gfat15gfibre
SNACK3:00PM
  • Chomps Beef Stick2 beef stick206 cal
Meal Totals
206cal20gprotein0gcarbs14gfat
DINNER6:30PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Russet Potato (Baked)250 grams240 cal
  • Butter, Unsalted6 g45 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
575cal58gprotein61gcarbs11gfat10gfibre
SNACK8:30PM
  • Quaker Lightly Salted Rice Cakes2 cake64 cal
  • Almond Butter (gm)15 grams98 cal
Meal Totals
160cal5gprotein17gcarbs8gfat2gfibre

Thursday

Aug 6
Daily Totals
1910
Calories
163g
Protein
202g
Carbs
50g
Fat
41g
Fibre
BREAKFAST7:30AM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
165cal17gprotein22gcarbs1gfat2gfibre
SNACK9:30AM
  • RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
LUNCH12:00PM
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • Quinoa (Cooked)(Grams)200 grams236 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
552cal52gprotein50gcarbs16gfat18gfibre
SNACK3:00PM
  • Chomps Beef Stick2 beef stick206 cal
Meal Totals
206cal20gprotein0gcarbs14gfat
PREWORKOUT6:30PM
  • Banana, Single1 medium (~118 g)116 cal
  • Quaker Lightly Salted Rice Cakes2 cake64 cal
Meal Totals
176cal3gprotein41gcarbs0gfat3gfibre
DINNER8:00PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Russet Potato (Baked)250 grams240 cal
  • Butter, Unsalted8 g59 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
613cal59gprotein65gcarbs13gfat12gfibre

Friday

Aug 7
Daily Totals
1764
Calories
161g
Protein
163g
Carbs
52g
Fat
34g
Fibre
BREAKFAST7:30AM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
165cal17gprotein22gcarbs1gfat2gfibre
SNACK9:30AM
  • RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
LUNCH12:00PM
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • Quinoa (Cooked)(Grams)150 grams177 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
495cal50gprotein40gcarbs15gfat15gfibre
SNACK3:00PM
  • Chomps Beef Stick2 beef stick206 cal
Meal Totals
206cal20gprotein0gcarbs14gfat
DINNER6:30PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Russet Potato (Baked)250 grams240 cal
  • Butter, Unsalted6 g45 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
575cal58gprotein61gcarbs11gfat10gfibre
SNACK8:30PM
  • Quaker Lightly Salted Rice Cakes2 cake64 cal
  • Almond Butter (gm)10 grams65 cal
Meal Totals
125cal4gprotein16gcarbs5gfat1gfibre

Saturday

Aug 8
Daily Totals
1821
Calories
163g
Protein
173g
Carbs
53g
Fat
37g
Fibre
BREAKFAST7:30AM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
165cal17gprotein22gcarbs1gfat2gfibre
SNACK9:30AM
  • RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
LUNCH12:00PM
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • Quinoa (Cooked)(Grams)200 grams236 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
552cal52gprotein50gcarbs16gfat18gfibre
SNACK3:00PM
  • Chomps Beef Stick2 beef stick206 cal
Meal Totals
206cal20gprotein0gcarbs14gfat
DINNER6:30PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Russet Potato (Baked)250 grams240 cal
  • Butter, Unsalted6 g45 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
575cal58gprotein61gcarbs11gfat10gfibre
SNACK8:30PM
  • Quaker Lightly Salted Rice Cakes2 cake64 cal
  • Almond Butter (gm)10 grams65 cal
Meal Totals
125cal4gprotein16gcarbs5gfat1gfibre

Sunday

Aug 9
Daily Totals
1740
Calories
160g
Protein
158g
Carbs
52g
Fat
32g
Fibre
BREAKFAST7:30AM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
165cal17gprotein22gcarbs1gfat2gfibre
SNACK9:30AM
  • RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
LUNCH12:00PM
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • Quinoa (Cooked)(Grams)130 grams153 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
471cal49gprotein35gcarbs15gfat13gfibre
SNACK3:00PM
  • Chomps Beef Stick2 beef stick206 cal
Meal Totals
206cal20gprotein0gcarbs14gfat
DINNER6:30PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Russet Potato (Baked)250 grams240 cal
  • Butter, Unsalted6 g45 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
575cal58gprotein61gcarbs11gfat10gfibre
SNACK8:30PM
  • Quaker Lightly Salted Rice Cakes2 cake64 cal
  • Almond Butter (gm)10 grams65 cal
Meal Totals
125cal4gprotein16gcarbs5gfat1gfibre

Shopping List

93/7 Lean Ground Beef (Cooked)43 oz
Almond Butter (gm)45 grams
Banana, Single3 medium (~118 g)
Butter, Unsalted48 g
Chomps Beef Stick14 beef stick
Fresh/Frozen Mixed Berries700 grams
Greek Yogurt - Nonfat - Any Flavor1400 grams
Grilled Chicken (Oz)43 oz
Mandarin Orange1 medium
Mixed Vegetables (Your Choice)1550 grams
Quaker Lightly Salted Rice Cakes10 cake
Quinoa (Cooked)(Grams)1080 grams
Russet Potato (Baked)1650 grams
RX Bar7 Bar