Stoic Physique

Nutrition Plan

Stoic Physique
Damian Wrather
Updated Jul 30, 2026

Daily Targets

MondayAug 32018 cal · 195P 206C 46F
TuesdayAug 42004 cal · 189P 204C 48F
WednesdayAug 52022 cal · 183P 183C 62F
ThursdayAug 62083 cal · 182P 197C 63F
FridayAug 71924 cal · 179P 149C 68F
SaturdayAug 81910 cal · 192P 164C 54F
SundayAug 91885 cal · 202P 159C 49F

Monday

Aug 3
Daily Totals
2018
Calories
195g
Protein
206g
Carbs
46g
Fat
28g
Fibre
Breakfast6:00 AM
  • Egg (Large)3 egg226 cal
  • Egg White150 g73 cal
  • Oatmeal (Dry)60 grams233 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
  • Honey20 g66 cal
  • Whey Protein Powder0.5 scoop61 cal
Meal Totals
702cal55gprotein71gcarbs22gfat8gfibre
Lunch12:00 PM
  • Brioche Buns1 bun189 cal
  • 93/7 - Lean Ground Turkey (Cooked)6.5 oz338 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
566cal54gprotein38gcarbs22gfat5gfibre
Snack3:30 PM
  • Greek Yogurt - Nonfat - Any Flavor210 grams118 cal
  • Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
220cal17gprotein38gcarbs0gfat4gfibre
Dinner7:00 PM
  • Cod, Cooked200 g198 cal
  • Sweet Potato (cooked)(Gm)150 g131 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
370cal50gprotein38gcarbs2gfat9gfibre
Snack9:00 PM
  • Greek Yogurt - Nonfat - Any Flavor230 grams129 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
160cal19gprotein21gcarbs0gfat2gfibre

Tuesday

Aug 4
Daily Totals
2004
Calories
189g
Protein
204g
Carbs
48g
Fat
27g
Fibre
Breakfast6:00 AM
  • Egg (Large)3 egg226 cal
  • Egg White120 g58 cal
  • Oatmeal (Dry)55 grams213 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
  • Honey20 g66 cal
Meal Totals
613cal40gprotein66gcarbs21gfat8gfibre
Lunch12:00 PM
  • Brioche Buns1 bun189 cal
  • 93/7 - Lean Ground Turkey (Cooked)6.5 oz338 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
566cal54gprotein38gcarbs22gfat5gfibre
Snack3:30 PM
  • Beef Jerky80 grams209 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
323cal30gprotein44gcarbs3gfat3gfibre
Dinner7:00 PM
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Cod, Cooked200 g198 cal
  • Sweet Potato (cooked)(Gm)150 g131 cal
Meal Totals
370cal50gprotein38gcarbs2gfat9gfibre
Snack9:00 PM
  • Non-Fat Cottage Cheese150 grams100 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
132cal15gprotein18gcarbs0gfat2gfibre

Wednesday

Aug 5
Daily Totals
2022
Calories
183g
Protein
183g
Carbs
62g
Fat
22g
Fibre
Breakfast6:00 AM
  • Egg (Large)3 egg226 cal
  • Egg White120 g58 cal
  • Oatmeal (Dry)55 grams213 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
  • Honey20 g66 cal
  • Whey Protein Powder0.5 scoop61 cal
Meal Totals
674cal52gprotein67gcarbs22gfat8gfibre
Lunch12:00 PM
  • Brioche Buns1 bun189 cal
  • 93/7 - Lean Ground Turkey (Cooked)6.5 oz338 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
566cal54gprotein38gcarbs22gfat5gfibre
Snack3:30 PM
  • Greek Yogurt - Nonfat - Any Flavor170 grams95 cal
  • Mandarin Orange1 medium40 cal
Meal Totals
136cal15gprotein19gcarbs0gfat2gfibre
Dinner7:00 PM
  • Brioche Buns1 bun189 cal
  • 93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
486cal43gprotein38gcarbs18gfat5gfibre
Snack9:00 PM
  • Greek Yogurt - Nonfat - Any Flavor230 grams129 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
160cal19gprotein21gcarbs0gfat2gfibre

Thursday

Aug 6
Daily Totals
2083
Calories
182g
Protein
197g
Carbs
63g
Fat
24g
Fibre
Breakfast6:00 AM
  • Egg (Large)3 egg226 cal
  • Egg White120 g58 cal
  • Oatmeal (Dry)55 grams213 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
  • Honey20 g66 cal
  • Whey Protein Powder0.5 scoop61 cal
Meal Totals
674cal52gprotein67gcarbs22gfat8gfibre
Lunch12:00 PM
  • Brioche Buns1 bun189 cal
  • 93/7 - Lean Ground Turkey (Cooked)6.5 oz338 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
566cal54gprotein38gcarbs22gfat5gfibre
Snack3:30 PM
  • Beef Jerky30 grams78 cal
  • Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
181cal11gprotein32gcarbs1gfat4gfibre
Dinner7:00 PM
  • Brioche Buns1 bun189 cal
  • 93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
486cal43gprotein38gcarbs18gfat5gfibre
Snack9:00 PM
  • Non-Fat Cottage Cheese220 grams147 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
176cal22gprotein22gcarbs0gfat2gfibre

Friday

Aug 7
Daily Totals
1924
Calories
179g
Protein
149g
Carbs
68g
Fat
21g
Fibre
Breakfast6:00 AM
  • Egg (Large)3 egg226 cal
  • Egg White120 g58 cal
  • Oatmeal (Dry)40 grams155 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
  • Whey Protein Powder0.5 scoop61 cal
Meal Totals
544cal50gprotein41gcarbs20gfat6gfibre
Lunch12:00 PM
  • Brioche Buns1 bun189 cal
  • 93/7 - Lean Ground Turkey (Cooked)6.5 oz338 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
566cal54gprotein38gcarbs22gfat5gfibre
Snack3:30 PM
  • Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
  • Brioche Buns1 bun189 cal
  • 93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
486cal43gprotein38gcarbs18gfat5gfibre
Snack9:00 PM
  • Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
116cal12gprotein17gcarbs0gfat2gfibre

Saturday

Aug 8
Daily Totals
1910
Calories
192g
Protein
164g
Carbs
54g
Fat
25g
Fibre
Breakfast6:00 AM
  • Egg (Large)3 egg226 cal
  • Egg White120 g58 cal
  • Oatmeal (Dry)50 grams195 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
520cal39gprotein46gcarbs20gfat7gfibre
Lunch12:30 PM
  • 93/7 Lean Ground Beef (Cooked)7 oz322 cal
  • White Rice (Cooked)130 grams164 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil8 g72 cal
Meal Totals
598cal54gprotein46gcarbs22gfat7gfibre
Snack3:30 PM
  • Greek Yogurt - Nonfat - Any Flavor210 grams118 cal
Meal Totals
120cal17gprotein13gcarbs0gfat
Dinner7:00 PM
  • Sirloin Steak - Cooked7 oz340 cal
  • Sweet Potato (cooked)(Gm)150 g131 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
508cal62gprotein38gcarbs12gfat9gfibre
Snack9:00 PM
  • Non-Fat Cottage Cheese200 grams133 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
164cal20gprotein21gcarbs0gfat2gfibre

Sunday

Aug 9
Daily Totals
1885
Calories
202g
Protein
159g
Carbs
49g
Fat
25g
Fibre
Breakfast6:00 AM
  • Egg (Large)3 egg226 cal
  • Egg White120 g58 cal
  • Oatmeal (Dry)50 grams195 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
520cal39gprotein46gcarbs20gfat7gfibre
Lunch12:30 PM
  • Chicken Breast (Cooked)(OZ)8 oz354 cal
  • Sweet Potato (Grilled)1 serving149 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil8 g72 cal
Meal Totals
613cal74gprotein32gcarbs21gfat8gfibre
Snack3:30 PM
  • Beef Jerky50 grams131 cal
Meal Totals
134cal18gprotein11gcarbs2gfat
Dinner7:00 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
  • White Rice (Cooked)150 grams189 cal
Meal Totals
514cal59gprotein56gcarbs6gfat9gfibre
Snack9:00 PM
  • Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
  • Fresh/Frozen Mixed Berries50 grams23 cal
Meal Totals
104cal12gprotein14gcarbs0gfat1gfibre

Shopping List

93/7 - Lean Ground Turkey (Cooked)47.5 oz
93/7 Lean Ground Beef (Cooked)7 oz
Apple (Whole)2 medium (~182 g)
Banana, Single1 medium (~118 g)
Barebells Protein Bars1 bar
Beef Jerky160 grams
Brioche Buns8 bun
Chicken Breast (Cooked)(OZ)14 oz
Cod, Cooked400 g
Egg (Large)21 egg
Egg White870 g
Fresh/Frozen Mixed Berries1230 grams
Greek Yogurt - Nonfat - Any Flavor1350 grams
Honey80 g
Mandarin Orange1 medium
Mixed Vegetables (Your Choice)1450 grams
Non-Fat Cottage Cheese570 grams
Oatmeal (Dry)365 grams
Olive Oil16 g
Sirloin Steak - Cooked7 oz
Sweet Potato (cooked)(Gm)450 g
Sweet Potato (Grilled)1 serving
Whey Protein Powder2 scoop
White Rice (Cooked)280 grams