Stoic Physique

Nutrition Plan

Stoic Physique
Bob Renshaw
Updated Jul 30, 2026

Daily Targets

MondayAug 32000 cal · 140P 252C 48F
TuesdayAug 42000 cal · 140P 252C 48F
WednesdayAug 52000 cal · 140P 252C 48F
ThursdayAug 62000 cal · 140P 252C 48F
FridayAug 72000 cal · 140P 252C 48F
SaturdayAug 82273 cal · 204P 191C 77F
SundayAug 92273 cal · 204P 191C 77F

Monday

Aug 3
Daily Totals
2000
Calories
140g
Protein
252g
Carbs
48g
Fat
33g
Fibre
Pre workout5:00 AM
  • Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
96cal2gprotein22gcarbs0gfat2gfibre
Breakfast7:00 AM
  • Almond Milk, Unsweetened8 fl oz35 cal
  • Chia Seeds (Gm)10 grams51 cal
  • Blueberries50 g32 cal
  • Oatmeal Prepared With Quick Oats30 grams117 cal
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Meal Totals
372cal27gprotein48gcarbs8gfat6gfibre
Snack10:00 AM
  • Egg White (Boiled)4 egg white58 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
125cal14gprotein15gcarbs1gfat3gfibre
Lunch12:30 PM
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • White Rice (Cooked)150 grams189 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
504cal47gprotein52gcarbs12gfat7gfibre
Dinner6:30 PM
  • BBQ Sauce50 grams100 cal
  • Sweet Potato (cooked)(Gm)250 g218 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil10 g90 cal
Meal Totals
446cal6gprotein83gcarbs10gfat12gfibre
Snack3:30 PM
  • Mozzarella String Cheese - Great Value2 stick164 cal
Meal Totals
164cal14gprotein0gcarbs12gfat
Snack9:30 PM
  • Cottage Cheese 1%200 grams208 cal
  • Cinnamon5 grams16 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
293cal30gprotein32gcarbs5gfat3gfibre

Tuesday

Aug 4
Daily Totals
2000
Calories
140g
Protein
252g
Carbs
48g
Fat
33g
Fibre
Pre workout5:00 AM
  • Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
96cal2gprotein22gcarbs0gfat2gfibre
Breakfast7:00 AM
  • Almond Milk, Unsweetened8 fl oz35 cal
  • Chia Seeds (Gm)10 grams51 cal
  • Blueberries50 g32 cal
  • Oatmeal Prepared With Quick Oats30 grams117 cal
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Meal Totals
372cal27gprotein48gcarbs8gfat6gfibre
Snack10:00 AM
  • Egg White (Boiled)4 egg white58 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
125cal14gprotein15gcarbs1gfat3gfibre
Lunch12:30 PM
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • White Rice (Cooked)150 grams189 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
504cal47gprotein52gcarbs12gfat7gfibre
Dinner6:30 PM
  • BBQ Sauce50 grams100 cal
  • Sweet Potato (cooked)(Gm)250 g218 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil10 g90 cal
Meal Totals
446cal6gprotein83gcarbs10gfat12gfibre
Snack3:30 PM
  • Mozzarella String Cheese - Great Value2 stick164 cal
Meal Totals
164cal14gprotein0gcarbs12gfat
Snack9:30 PM
  • Cottage Cheese 1%200 grams208 cal
  • Cinnamon5 grams16 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
293cal30gprotein32gcarbs5gfat3gfibre

Wednesday

Aug 5
Daily Totals
2000
Calories
140g
Protein
252g
Carbs
48g
Fat
33g
Fibre
Pre workout5:00 AM
  • Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
96cal2gprotein22gcarbs0gfat2gfibre
Breakfast7:00 AM
  • Almond Milk, Unsweetened8 fl oz35 cal
  • Chia Seeds (Gm)10 grams51 cal
  • Blueberries50 g32 cal
  • Oatmeal Prepared With Quick Oats30 grams117 cal
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Meal Totals
372cal27gprotein48gcarbs8gfat6gfibre
Snack10:00 AM
  • Egg White (Boiled)4 egg white58 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
125cal14gprotein15gcarbs1gfat3gfibre
Lunch12:30 PM
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • White Rice (Cooked)150 grams189 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
504cal47gprotein52gcarbs12gfat7gfibre
Dinner6:30 PM
  • BBQ Sauce50 grams100 cal
  • Sweet Potato (cooked)(Gm)250 g218 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil10 g90 cal
Meal Totals
446cal6gprotein83gcarbs10gfat12gfibre
Snack3:30 PM
  • Mozzarella String Cheese - Great Value2 stick164 cal
Meal Totals
164cal14gprotein0gcarbs12gfat
Snack9:30 PM
  • Cottage Cheese 1%200 grams208 cal
  • Cinnamon5 grams16 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
293cal30gprotein32gcarbs5gfat3gfibre

Thursday

Aug 6
Daily Totals
2000
Calories
140g
Protein
252g
Carbs
48g
Fat
33g
Fibre
Pre workout5:00 AM
  • Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
96cal2gprotein22gcarbs0gfat2gfibre
Breakfast7:00 AM
  • Almond Milk, Unsweetened8 fl oz35 cal
  • Chia Seeds (Gm)10 grams51 cal
  • Blueberries50 g32 cal
  • Oatmeal Prepared With Quick Oats30 grams117 cal
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Meal Totals
372cal27gprotein48gcarbs8gfat6gfibre
Snack10:00 AM
  • Egg White (Boiled)4 egg white58 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
125cal14gprotein15gcarbs1gfat3gfibre
Lunch12:30 PM
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • White Rice (Cooked)150 grams189 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
504cal47gprotein52gcarbs12gfat7gfibre
Dinner6:30 PM
  • BBQ Sauce50 grams100 cal
  • Sweet Potato (cooked)(Gm)250 g218 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil10 g90 cal
Meal Totals
446cal6gprotein83gcarbs10gfat12gfibre
Snack3:30 PM
  • Mozzarella String Cheese - Great Value2 stick164 cal
Meal Totals
164cal14gprotein0gcarbs12gfat
Snack9:30 PM
  • Cottage Cheese 1%200 grams208 cal
  • Cinnamon5 grams16 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
293cal30gprotein32gcarbs5gfat3gfibre

Friday

Aug 7
Daily Totals
2000
Calories
140g
Protein
252g
Carbs
48g
Fat
33g
Fibre
Pre workout5:00 AM
  • Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
96cal2gprotein22gcarbs0gfat2gfibre
Breakfast7:00 AM
  • Almond Milk, Unsweetened8 fl oz35 cal
  • Chia Seeds (Gm)10 grams51 cal
  • Blueberries50 g32 cal
  • Oatmeal Prepared With Quick Oats30 grams117 cal
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Meal Totals
372cal27gprotein48gcarbs8gfat6gfibre
Snack10:00 AM
  • Egg White (Boiled)4 egg white58 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
125cal14gprotein15gcarbs1gfat3gfibre
Lunch12:30 PM
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • White Rice (Cooked)150 grams189 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
504cal47gprotein52gcarbs12gfat7gfibre
Dinner6:30 PM
  • BBQ Sauce50 grams100 cal
  • Sweet Potato (cooked)(Gm)250 g218 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil10 g90 cal
Meal Totals
446cal6gprotein83gcarbs10gfat12gfibre
Snack3:30 PM
  • Mozzarella String Cheese - Great Value2 stick164 cal
Meal Totals
164cal14gprotein0gcarbs12gfat
Snack9:30 PM
  • Cottage Cheese 1%200 grams208 cal
  • Cinnamon5 grams16 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
293cal30gprotein32gcarbs5gfat3gfibre

Saturday

Aug 8
Daily Totals
2273
Calories
204g
Protein
191g
Carbs
77g
Fat
53g
Fibre
Pre workout5:00 AM
  • Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
96cal2gprotein22gcarbs0gfat2gfibre
Breakfast7:00 AM
  • Egg (Large)3 egg226 cal
  • Sourdough Bread - Izzio1 slice64 cal
  • Low Fat Shredded Cheese15 grams49 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
  • Butter, Unsalted10 g73 cal
Meal Totals
480cal26gprotein31gcarbs28gfat3gfibre
Snack10:00 AM
  • Egg White (Boiled)4 egg white58 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
125cal14gprotein15gcarbs1gfat3gfibre
Lunch12:30 PM
  • Romaine/Cos Lettuce100 g21 cal
  • Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
  • BBQ Sauce40 grams80 cal
  • Low Fat Shredded Cheese25 grams81 cal
  • 99/1 Ground Turkey - Raw5 oz152 cal
Meal Totals
471cal56gprotein28gcarbs15gfat35gfibre
Dinner6:30 PM
  • 93/7 Lean Ground Beef (Cooked)7 oz322 cal
  • Pasta Whole Wheat - (Cooked)150 grams236 cal
  • Tomato Pasta Sauce (Red)100 grams46 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
644cal62gprotein63gcarbs16gfat7gfibre
Snack3:30 PM
  • Mozzarella String Cheese - Great Value2 stick164 cal
Meal Totals
164cal14gprotein0gcarbs12gfat
Snack9:30 PM
  • Cottage Cheese 1%200 grams208 cal
  • Cinnamon5 grams16 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
293cal30gprotein32gcarbs5gfat3gfibre

Sunday

Aug 9
Daily Totals
2273
Calories
204g
Protein
191g
Carbs
77g
Fat
53g
Fibre
Pre workout5:00 AM
  • Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
96cal2gprotein22gcarbs0gfat2gfibre
Breakfast7:00 AM
  • Egg (Large)3 egg226 cal
  • Sourdough Bread - Izzio1 slice64 cal
  • Low Fat Shredded Cheese15 grams49 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
  • Butter, Unsalted10 g73 cal
Meal Totals
480cal26gprotein31gcarbs28gfat3gfibre
Snack10:00 AM
  • Egg White (Boiled)4 egg white58 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
125cal14gprotein15gcarbs1gfat3gfibre
Lunch12:30 PM
  • Romaine/Cos Lettuce100 g21 cal
  • Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
  • BBQ Sauce40 grams80 cal
  • Low Fat Shredded Cheese25 grams81 cal
  • 99/1 Ground Turkey - Raw5 oz152 cal
Meal Totals
471cal56gprotein28gcarbs15gfat35gfibre
Dinner6:30 PM
  • 93/7 Lean Ground Beef (Cooked)7 oz322 cal
  • Pasta Whole Wheat - (Cooked)150 grams236 cal
  • Tomato Pasta Sauce (Red)100 grams46 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
644cal62gprotein63gcarbs16gfat7gfibre
Snack3:30 PM
  • Mozzarella String Cheese - Great Value2 stick164 cal
Meal Totals
164cal14gprotein0gcarbs12gfat
Snack9:30 PM
  • Cottage Cheese 1%200 grams208 cal
  • Cinnamon5 grams16 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
293cal30gprotein32gcarbs5gfat3gfibre

Shopping List

93/7 Lean Ground Beef (Cooked)44 oz
99/1 Ground Turkey - Raw10 oz
Almond Milk, Unsweetened40 fl oz
BBQ Sauce330 grams
Blueberries250 g
Butter, Unsalted20 g
Chia Seeds (Gm)50 grams
Cinnamon35 grams
Cottage Cheese 1%1400 grams
Egg (Large)6 egg
Egg White (Boiled)28 egg white
Fresh/Frozen Mixed Berries2400 grams
Greek Yogurt - Nonfat - Any Flavor1250 grams
Low Fat Shredded Cheese80 grams
Mission Foods - Carb Balance Flour Tortillas4 serving
Mixed Vegetables (Your Choice)1200 grams
Mozzarella String Cheese - Great Value14 stick
Oatmeal Prepared With Quick Oats150 grams
Olive Oil50 g
Pasta Whole Wheat - (Cooked)300 grams
Rice Cakes (Your Choice Flavor)14 Rice cake
Romaine/Cos Lettuce200 g
Sourdough Bread - Izzio2 slice
Sweet Potato (cooked)(Gm)1250 g
Tomato Pasta Sauce (Red)200 grams
White Rice (Cooked)750 grams