Nutrition Plan
Stoic Physique
Ryan B.
Updated Jul 30, 2026
Daily Targets
MondayAug 31863 cal · 211P 77C 79F
TuesdayAug 41863 cal · 211P 77C 79F
WednesdayAug 51863 cal · 211P 77C 79F
ThursdayAug 61863 cal · 211P 77C 79F
FridayAug 71842 cal · 211P 65C 82F
SaturdayAug 81842 cal · 211P 65C 82F
SundayAug 91842 cal · 211P 65C 82F
Monday
Aug 3Daily Totals
1863
Calories
211g
Protein
77g
Carbs
79g
Fat
22g
Fibre
Breakfast7:00 AM
- Filet Mignon (Cooked)4 oz223 cal
- Blueberries70 g44 cal
- Brewed Coffee1 cup2 cal
- Coconut Milk, Unsweetened15 mL2 cal
Meal Totals
274cal36gprotein10gcarbs10gfat2gfibre
Lunch11:00 AM
- Grilled Chicken (Oz)6 oz246 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
612cal52gprotein38gcarbs28gfat15gfibre
Pre Workout
- Grilled Chicken (Oz)6 oz246 cal
- Apricot Seeds10 g60 cal
Meal Totals
306cal50gprotein4gcarbs10gfat
Dinner7:30 PM
- Filet Mignon (Cooked)8 oz446 cal
- Sweet Potato (cooked)(Gm)80 g70 cal
- Mixed Vegetables (Your Choice)50 grams20 cal
- Kerrygold Butter10 grams71 cal
Meal Totals
611cal72gprotein20gcarbs27gfat4gfibre
Snack9:00 PM
- Dark Chocolate, 70%-85% Cacao10 g60 cal
Meal Totals
60cal1gprotein5gcarbs4gfat1gfibre
Tuesday
Aug 4Daily Totals
1863
Calories
211g
Protein
77g
Carbs
79g
Fat
22g
Fibre
Breakfast7:00 AM
- Filet Mignon (Cooked)4 oz223 cal
- Blueberries70 g44 cal
- Brewed Coffee1 cup2 cal
- Coconut Milk, Unsweetened15 mL2 cal
Meal Totals
274cal36gprotein10gcarbs10gfat2gfibre
Lunch11:00 AM
- Grilled Chicken (Oz)6 oz246 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
612cal52gprotein38gcarbs28gfat15gfibre
Pre Workout
- Grilled Chicken (Oz)6 oz246 cal
- Apricot Seeds10 g60 cal
Meal Totals
306cal50gprotein4gcarbs10gfat
Dinner7:30 PM
- Filet Mignon (Cooked)8 oz446 cal
- Sweet Potato (cooked)(Gm)80 g70 cal
- Mixed Vegetables (Your Choice)50 grams20 cal
- Kerrygold Butter10 grams71 cal
Meal Totals
611cal72gprotein20gcarbs27gfat4gfibre
Snack9:00 PM
- Dark Chocolate, 70%-85% Cacao10 g60 cal
Meal Totals
60cal1gprotein5gcarbs4gfat1gfibre
Wednesday
Aug 5Daily Totals
1863
Calories
211g
Protein
77g
Carbs
79g
Fat
22g
Fibre
Breakfast7:00 AM
- Filet Mignon (Cooked)4 oz223 cal
- Blueberries70 g44 cal
- Brewed Coffee1 cup2 cal
- Coconut Milk, Unsweetened15 mL2 cal
Meal Totals
274cal36gprotein10gcarbs10gfat2gfibre
Lunch11:00 AM
- Grilled Chicken (Oz)6 oz246 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
612cal52gprotein38gcarbs28gfat15gfibre
Pre Workout
- Grilled Chicken (Oz)6 oz246 cal
- Apricot Seeds10 g60 cal
Meal Totals
306cal50gprotein4gcarbs10gfat
Dinner7:30 PM
- Filet Mignon (Cooked)8 oz446 cal
- Sweet Potato (cooked)(Gm)80 g70 cal
- Mixed Vegetables (Your Choice)50 grams20 cal
- Kerrygold Butter10 grams71 cal
Meal Totals
611cal72gprotein20gcarbs27gfat4gfibre
Snack9:00 PM
- Dark Chocolate, 70%-85% Cacao10 g60 cal
Meal Totals
60cal1gprotein5gcarbs4gfat1gfibre
Thursday
Aug 6Daily Totals
1863
Calories
211g
Protein
77g
Carbs
79g
Fat
22g
Fibre
Breakfast7:00 AM
- Filet Mignon (Cooked)4 oz223 cal
- Blueberries70 g44 cal
- Brewed Coffee1 cup2 cal
- Coconut Milk, Unsweetened15 mL2 cal
Meal Totals
274cal36gprotein10gcarbs10gfat2gfibre
Lunch11:00 AM
- Grilled Chicken (Oz)6 oz246 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
612cal52gprotein38gcarbs28gfat15gfibre
Pre Workout
- Grilled Chicken (Oz)6 oz246 cal
- Apricot Seeds10 g60 cal
Meal Totals
306cal50gprotein4gcarbs10gfat
Dinner7:30 PM
- Filet Mignon (Cooked)8 oz446 cal
- Sweet Potato (cooked)(Gm)80 g70 cal
- Mixed Vegetables (Your Choice)50 grams20 cal
- Kerrygold Butter10 grams71 cal
Meal Totals
611cal72gprotein20gcarbs27gfat4gfibre
Snack9:00 PM
- Dark Chocolate, 70%-85% Cacao10 g60 cal
Meal Totals
60cal1gprotein5gcarbs4gfat1gfibre
Friday
Aug 7Daily Totals
1842
Calories
211g
Protein
65g
Carbs
82g
Fat
18g
Fibre
Breakfast7:00 AM
- Filet Mignon (Cooked)4 oz223 cal
- Blueberries70 g44 cal
- Brewed Coffee1 cup2 cal
- Coconut Milk, Unsweetened15 mL2 cal
Meal Totals
274cal36gprotein10gcarbs10gfat2gfibre
Lunch11:00 AM
- Grilled Chicken (Oz)6 oz246 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
- Orange (Single)1 medium (~131 g)68 cal
Meal Totals
572cal52gprotein28gcarbs28gfat10gfibre
Pre Workout
- Grilled Chicken (Oz)6 oz246 cal
- Apricot Seeds10 g60 cal
Meal Totals
306cal50gprotein4gcarbs10gfat
Dinner7:30 PM
- Filet Mignon (Cooked)8 oz446 cal
- Roasted Purple Potatoes80 grams90 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
- Kerrygold Butter10 grams71 cal
Meal Totals
630cal72gprotein18gcarbs30gfat5gfibre
Snack9:00 PM
- Dark Chocolate, 70%-85% Cacao10 g60 cal
Meal Totals
60cal1gprotein5gcarbs4gfat1gfibre
Saturday
Aug 8Daily Totals
1842
Calories
211g
Protein
65g
Carbs
82g
Fat
18g
Fibre
Breakfast7:00 AM
- Filet Mignon (Cooked)4 oz223 cal
- Blueberries70 g44 cal
- Brewed Coffee1 cup2 cal
- Coconut Milk, Unsweetened15 mL2 cal
Meal Totals
274cal36gprotein10gcarbs10gfat2gfibre
Lunch11:00 AM
- Grilled Chicken (Oz)6 oz246 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
- Orange (Single)1 medium (~131 g)68 cal
Meal Totals
572cal52gprotein28gcarbs28gfat10gfibre
Pre Workout
- Grilled Chicken (Oz)6 oz246 cal
- Apricot Seeds10 g60 cal
Meal Totals
306cal50gprotein4gcarbs10gfat
Dinner7:30 PM
- Filet Mignon (Cooked)8 oz446 cal
- Roasted Purple Potatoes80 grams90 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
- Kerrygold Butter10 grams71 cal
Meal Totals
630cal72gprotein18gcarbs30gfat5gfibre
Snack9:00 PM
- Dark Chocolate, 70%-85% Cacao10 g60 cal
Meal Totals
60cal1gprotein5gcarbs4gfat1gfibre
Sunday
Aug 9Daily Totals
1842
Calories
211g
Protein
65g
Carbs
82g
Fat
18g
Fibre
Breakfast7:00 AM
- Filet Mignon (Cooked)4 oz223 cal
- Blueberries70 g44 cal
- Brewed Coffee1 cup2 cal
- Coconut Milk, Unsweetened15 mL2 cal
Meal Totals
274cal36gprotein10gcarbs10gfat2gfibre
Lunch11:00 AM
- Grilled Chicken (Oz)6 oz246 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
- Orange (Single)1 medium (~131 g)68 cal
Meal Totals
572cal52gprotein28gcarbs28gfat10gfibre
Pre Workout
- Grilled Chicken (Oz)6 oz246 cal
- Apricot Seeds10 g60 cal
Meal Totals
306cal50gprotein4gcarbs10gfat
Dinner7:30 PM
- Filet Mignon (Cooked)8 oz446 cal
- Roasted Purple Potatoes80 grams90 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
- Kerrygold Butter10 grams71 cal
Meal Totals
630cal72gprotein18gcarbs30gfat5gfibre
Snack9:00 PM
- Dark Chocolate, 70%-85% Cacao10 g60 cal
Meal Totals
60cal1gprotein5gcarbs4gfat1gfibre
Additional Options
Breakfast Option #1
- Egg - Large (Hard Boiled)3 egg226 cal
- Blueberries60 g38 cal
- Brewed Coffee1 cup2 cal
- Coconut Milk, Unsweetened15 mL2 cal
Meal Totals
264cal20gprotein10gcarbs16gfat2gfibre
Lunch Option #1
- Filet Mignon (Cooked)6 oz334 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
Meal Totals
596cal55gprotein13gcarbs36gfat10gfibre
Lunch Option #2
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
- BBQ Sauce35 grams70 cal
- Low Fat Shredded Cheese25 grams81 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
592cal63gprotein49gcarbs16gfat23gfibre
Dinner Option #1
- Sirloin Steak - Cooked9 oz437 cal
- Sweet Potato (cooked)(Gm)100 g88 cal
- Mixed Vegetables (Your Choice)90 grams36 cal
- Kerrygold Butter20 grams141 cal
Meal Totals
699cal78gprotein27gcarbs31gfat7gfibre
Dinner Option #2
- Grilled Chicken (Oz)10 oz410 cal
- Sweet Potato (cooked)(Gm)100 g88 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Kerrygold Butter25 grams176 cal
Meal Totals
710cal83gprotein27gcarbs30gfat6gfibre
Dinner Option #3 (Chipotle)
- Chipotle - 2x Chicken/Veggies/Corn/Pico/Guac1 bowl708 cal
Meal Totals
708cal68gprotein28gcarbs36gfat
Dinner Option #4
- Sabra Classic Hummus45 grams123 cal
- Baby Spinach30 grams10 cal
- Olive Oil15 g135 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Salt & Pepper1 To Taste Serving0 cal
- Filet Mignon (Cooked)8 oz446 cal
Meal Totals
723cal74gprotein10gcarbs43gfat5gfibre
Pre Workout Option #1
- Transparent Labs - Vegan Protein2 Scoop252 cal
- Apricot Seeds15 g90 cal
Meal Totals
342cal51gprotein12gcarbs10gfat2gfibre
Shopping List
Apple (Whole)4 medium (~182 g)
Apricot Seeds70 g
Avocado (Single)7 medium (~150 g edible)
Blueberries490 g
Brewed Coffee7 cup
Coconut Milk, Unsweetened105 mL
Dark Chocolate, 70%-85% Cacao70 g
Filet Mignon (Cooked)84 oz
Grilled Chicken (Oz)84 oz
Kerrygold Butter70 grams
Mixed Vegetables (Your Choice)380 grams
Orange (Single)3 medium (~131 g)
Roasted Purple Potatoes240 grams
Sweet Potato (cooked)(Gm)320 g
Options Shopping List
Apple (Whole)1 medium (~182 g)
Apricot Seeds15 g
Avocado (Single)1 medium (~150 g edible)
Baby Spinach30 grams
BBQ Sauce35 grams
Blueberries60 g
Brewed Coffee1 cup
Chipotle - 2x Chicken/Veggies/Corn/Pico/Guac1 bowl
Coconut Milk, Unsweetened15 mL
Egg - Large (Hard Boiled)3 egg
Filet Mignon (Cooked)14 oz
Grilled Chicken (Oz)16 oz
Kerrygold Butter45 grams
Lemon Juice (Tbsp)1 Tbsp
Low Fat Shredded Cheese25 grams
Mission Foods - Carb Balance Flour Tortillas1 serving
Mixed Vegetables (Your Choice)170 grams
Olive Oil15 g
Romaine/Cos Lettuce100 g
Sabra Classic Hummus45 grams
Salt & Pepper1 To Taste Serving
Sirloin Steak - Cooked9 oz
Sweet Potato (cooked)(Gm)200 g
Transparent Labs - Vegan Protein2 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.
Steak Hummus Bowltap
1) Prep the steak
Slice the cooked filet mignon into strips or cubes. Season lightly with salt and pepper.
2) Warm the rice
Heat the cooked rice in a skillet or microwave until hot.
3) Wilt the spinach
In a nonstick skillet, add 1 tsp olive oil.
Toss in spinach and cook for 1–2 minutes until just wilted.
Season with salt and a squeeze of lemon juice.
4) Assemble the bowl
Place the rice as the base.
Add wilted spinach on one side, steak slices on the other.
Spoon hummus in the center.
Garnish with paprika or parsley if desired.
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt & Pepper (1 To Taste Serving).