Nutrition Plan
Stoic Physique
Joe Moua
Updated Jul 30, 2026
Daily Targets
DAY 12199 cal · 182P 199C 75F
DAY 22629 cal · 194P 263C 89F
DAY 32638 cal · 188P 287C 82F
DAY 42656 cal · 211P 246C 92F
DAY 52425 cal · 190P 234C 81F
DAY 62297 cal · 181P 220C 77F
DAY 72184 cal · 183P 183C 80F
DAY 1
Daily Totals
2199
Calories
182g
Protein
199g
Carbs
75g
Fat
24g
Fibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg Whites200 grams96 cal
- Mild Chimichurri Salsa20 grams20 cal
- Butter, Unsalted8 g59 cal
- Brewed Coffee1 cup2 cal
- Coffee Creamer2 tablespoons76 cal
Meal Totals
407cal35gprotein15gcarbs23gfat
Snack9:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries180 grams80 cal
Meal Totals
193cal17gprotein29gcarbs1gfat4gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Medium Flour Tortilla1 tortilla139 cal
- Low Fat Shredded Cheese20 grams64 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
539cal55gprotein37gcarbs19gfat6gfibre
Notecan add sauces under 20 cals a serving here
Snack2:00 PM
- Pure Protein Bar1 Bar198 cal
Meal Totals
198cal20gprotein16gcarbs6gfat1gfibre
Snack5:00 PM
- Blueberries150 g96 cal
Meal Totals
101cal1gprotein22gcarbs1gfat4gfibre
Dinner8:00 PM
- White Rice (Cooked)250 grams315 cal
- Chicken Thigh (Cooked)(Skinless)6 oz332 cal
- Olive Oil8 g72 cal
- Mixed Vegetables (Your Choice)90 grams36 cal
Meal Totals
761cal54gprotein80gcarbs25gfat9gfibre
NoteCan add salsa or sauces that are 20 cals or under here.
DAY 2
Daily Totals
2629
Calories
194g
Protein
263g
Carbs
89g
Fat
42g
Fibre
Pre-Workout6:30 AM
- Dates (Single)4 date89 cal
- Brewed Coffee1 cup2 cal
- Coffee Creamer2 tablespoons76 cal
Meal Totals
164cal1gprotein31gcarbs4gfat16gfibre
Breakfast8:00 AM
- Egg (Large)3 egg226 cal
- Egg Whites150 grams72 cal
- Mild Chimichurri Salsa25 grams25 cal
- Butter, Unsalted10 g73 cal
- Pretzels35 grams148 cal
- Sourdough Bread1 slice (40gm)109 cal
Meal Totals
654cal43gprotein53gcarbs30gfat1gfibre
Snack9:00 AM
- Greek Yogurt - Nonfat - Any Flavor240 grams134 cal
- Fresh/Frozen Mixed Berries180 grams80 cal
Meal Totals
217cal20gprotein32gcarbs1gfat4gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Medium Flour Tortilla1 tortilla139 cal
- Low Fat Shredded Cheese30 grams96 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
569cal58gprotein37gcarbs21gfat6gfibre
Notecan add sauces under 20 cals a serving here
Snack2:00 PM
- Blueberries200 g128 cal
Meal Totals
133cal2gprotein29gcarbs1gfat5gfibre
Dinner8:00 PM
- White Rice (Cooked)250 grams315 cal
- Chicken Thigh (Cooked)(Skinless)8 oz443 cal
- Olive Oil10 g90 cal
- Mixed Vegetables (Your Choice)110 grams44 cal
Meal Totals
892cal70gprotein81gcarbs32gfat10gfibre
NoteCan add salsa or sauces that are 20 cals or under here.
DAY 3
Daily Totals
2638
Calories
188g
Protein
287g
Carbs
82g
Fat
31g
Fibre
Breakfast6:30 AM
- Egg (Large)2 egg150 cal
- Egg Whites150 grams72 cal
- Sourdough Bread3 slice (40gm)327 cal
- Mild Chimichurri Salsa20 grams20 cal
- Butter, Unsalted8 g59 cal
- Brewed Coffee1 cup2 cal
- Coffee Creamer2 tablespoons76 cal
Meal Totals
714cal42gprotein78gcarbs26gfat3gfibre
Snack9:00 AM
- Greek Yogurt - Nonfat - Any Flavor170 grams95 cal
- Fresh/Frozen Mixed Berries180 grams80 cal
Meal Totals
177cal15gprotein27gcarbs1gfat4gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Low Fat Shredded Cheese30 grams96 cal
- Medium Flour Tortilla1 tortilla139 cal
- Mixed Vegetables (Your Choice)110 grams44 cal
Meal Totals
553cal57gprotein34gcarbs21gfat4gfibre
Notecan add sauces under 20 cals a serving here
Snack2:00 PM
- Blueberries250 g160 cal
Meal Totals
161cal2gprotein36gcarbs1gfat6gfibre
Pre-Workout5:00 PM
- Blueberries150 g96 cal
Meal Totals
101cal1gprotein22gcarbs1gfat4gfibre
Dinner8:00 PM
- White Rice (Cooked)280 grams353 cal
- Chicken Thigh (Cooked)(Skinless)8 oz443 cal
- Olive Oil10 g90 cal
- Mixed Vegetables (Your Choice)110 grams44 cal
Meal Totals
932cal71gprotein90gcarbs32gfat10gfibre
NoteCan add salsa or sauces that are 20 cals or under here.
DAY 4
Daily Totals
2656
Calories
211g
Protein
246g
Carbs
92g
Fat
40g
Fibre
Pre-Workout6:30 AM
- Dates (Single)4 date89 cal
- Brewed Coffee1 cup2 cal
- Coffee Creamer2 tablespoons76 cal
Meal Totals
164cal1gprotein31gcarbs4gfat16gfibre
Breakfast8:00 AM
- Egg (Large)3 egg226 cal
- Egg Whites150 grams72 cal
- Mild Chimichurri Salsa30 grams30 cal
- Butter, Unsalted10 g73 cal
- Sourdough Bread2 slice (40gm)218 cal
Meal Totals
620cal44gprotein48gcarbs28gfat2gfibre
Snack9:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries180 grams80 cal
Meal Totals
193cal17gprotein29gcarbs1gfat4gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Medium Flour Tortilla1 tortilla139 cal
- Low Fat Shredded Cheese30 grams96 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
569cal58gprotein37gcarbs21gfat6gfibre
Notecan add sauces under 20 cals a serving here
Snack2:00 PM
- Pure Protein Bar1 Bar198 cal
Meal Totals
198cal20gprotein16gcarbs6gfat1gfibre
Dinner8:00 PM
- White Rice (Cooked)250 grams315 cal
- Chicken Thigh (Cooked)(Skinless)8 oz443 cal
- Olive Oil10 g90 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
912cal71gprotein85gcarbs32gfat11gfibre
NoteCan add salsa or sauces that are 20 cals or under here.
DAY 5
Daily Totals
2425
Calories
190g
Protein
234g
Carbs
81g
Fat
36g
Fibre
Pre-Workout6:30 AM
- Dates (Single)4 date89 cal
- Brewed Coffee1 cup2 cal
- Coffee Creamer2 tablespoons76 cal
Meal Totals
164cal1gprotein31gcarbs4gfat16gfibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg Whites125 grams60 cal
- Mild Chimichurri Salsa20 grams20 cal
- Butter, Unsalted10 g73 cal
- Sourdough Bread3 slice (40gm)327 cal
Meal Totals
631cal39gprotein67gcarbs23gfat3gfibre
Snack9:00 AM
- Greek Yogurt - Nonfat - Any Flavor170 grams95 cal
- Fresh/Frozen Mixed Berries160 grams71 cal
Meal Totals
165cal14gprotein25gcarbs1gfat3gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Medium Flour Tortilla1 tortilla139 cal
- Low Fat Shredded Cheese20 grams64 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
493cal48gprotein37gcarbs17gfat6gfibre
Notecan add sauces under 20 cals a serving here
Snack2:00 PM
- Pure Protein Bar1 Bar198 cal
Meal Totals
198cal20gprotein16gcarbs6gfat1gfibre
Dinner8:00 PM
- White Rice (Cooked)180 grams227 cal
- Chicken Thigh (Cooked)(Skinless)8 oz443 cal
- Olive Oil8 g72 cal
- Mixed Vegetables (Your Choice)70 grams28 cal
Meal Totals
774cal68gprotein58gcarbs30gfat7gfibre
NoteCan add salsa or sauces that are 20 cals or under here.
DAY 6
Daily Totals
2297
Calories
181g
Protein
220g
Carbs
77g
Fat
34g
Fibre
Breakfast6:30 AM
- Egg (Large)2 egg150 cal
- Egg Whites150 grams72 cal
- Sourdough Bread3 slice (40gm)327 cal
- Mild Chimichurri Salsa20 grams20 cal
- Butter, Unsalted10 g73 cal
- Brewed Coffee1 cup2 cal
- Coffee Creamer2 tablespoons76 cal
Meal Totals
723cal42gprotein78gcarbs27gfat3gfibre
Snack9:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries110 grams50 cal
Meal Totals
169cal17gprotein23gcarbs1gfat2gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
- Low Fat Shredded Cheese20 grams64 cal
- Medium Flour Tortilla1 tortilla139 cal
- Mixed Vegetables (Your Choice)110 grams44 cal
Meal Totals
569cal61gprotein34gcarbs21gfat4gfibre
Notecan add sauces under 20 cals a serving here
Snack2:00 PM
- Blueberries150 g96 cal
Meal Totals
101cal1gprotein22gcarbs1gfat4gfibre
Snack5:00 PM
- Dates (Single)4 date89 cal
Meal Totals
88cal1gprotein21gcarbs0gfat16gfibre
Dinner8:00 PM
- White Rice (Cooked)125 grams158 cal
- Chicken Thigh (Cooked)(Skinless)7 oz388 cal
- Olive Oil8 g72 cal
- Mixed Vegetables (Your Choice)70 grams28 cal
Meal Totals
647cal59gprotein42gcarbs27gfat5gfibre
NoteCan add salsa or sauces that are 20 cals or under here.
DAY 7
Daily Totals
2184
Calories
183g
Protein
183g
Carbs
80g
Fat
35g
Fibre
Breakfast6:30 AM
- Egg (Large)2 egg150 cal
- Egg Whites200 grams96 cal
- Mild Chimichurri Salsa20 grams20 cal
- Butter, Unsalted10 g73 cal
- Brewed Coffee1 cup2 cal
- Coffee Creamer2 tablespoons76 cal
Meal Totals
416cal35gprotein15gcarbs24gfat
Snack9:00 AM
- Greek Yogurt - Nonfat - Any Flavor170 grams95 cal
- Fresh/Frozen Mixed Berries180 grams80 cal
Meal Totals
177cal15gprotein27gcarbs1gfat4gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
- Medium Flour Tortilla1 tortilla139 cal
- Low Fat Shredded Cheese25 grams81 cal
- Mixed Vegetables (Your Choice)110 grams44 cal
Meal Totals
586cal63gprotein34gcarbs22gfat4gfibre
Notecan add sauces under 20 cals a serving here
Snack2:00 PM
- Blueberries150 g96 cal
Meal Totals
101cal1gprotein22gcarbs1gfat4gfibre
Snack5:00 PM
- Dates (Single)4 date89 cal
Meal Totals
88cal1gprotein21gcarbs0gfat16gfibre
Dinner8:00 PM
- White Rice (Cooked)200 grams252 cal
- Chicken Thigh (Cooked)(Skinless)8 oz443 cal
- Olive Oil10 g90 cal
- Mixed Vegetables (Your Choice)70 grams28 cal
Meal Totals
816cal68gprotein64gcarbs32gfat7gfibre
NoteCan add salsa or sauces that are 20 cals or under here.
Shopping List
93/7 Lean Ground Beef (Cooked)43 oz
Blueberries1050 g
Brewed Coffee7 cup
Butter, Unsalted66 g
Chicken Thigh (Cooked)(Skinless)53 oz
Coffee Creamer14 tablespoons
Dates (Single)20 date
Egg (Large)16 egg
Egg Whites1125 grams
Fresh/Frozen Mixed Berries1170 grams
Greek Yogurt - Nonfat - Any Flavor1350 grams
Low Fat Shredded Cheese175 grams
Medium Flour Tortilla7 tortilla
Mild Chimichurri Salsa155 grams
Mixed Vegetables (Your Choice)1600 grams
Olive Oil64 g
Pretzels35 grams
Pure Protein Bar3 Bar
Sourdough Bread12 slice (40gm)
White Rice (Cooked)1535 grams