Nutrition Plan
Stoic Physique
Patrick Duke
Updated Jul 30, 2026
Daily Targets
MondayAug 32170 cal · 195P 253C 42F
TuesdayAug 42030 cal · 179P 252C 34F
WednesdayAug 52263 cal · 183P 277C 47F
ThursdayAug 62321 cal · 196P 247C 61F
FridayAug 72272 cal · 182P 296C 40F
SaturdayAug 82238 cal · 184P 254C 54F
SundayAug 92411 cal · 202P 295C 47F
Monday
Aug 3Daily Totals
2170
Calories
195g
Protein
253g
Carbs
42g
Fat
37g
Fibre
Breakfast11 AM
- Wilderness Athlete - Protein Powder1.5 Scoop236 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Banana, Single1 medium (~118 g)116 cal
- Granola30 grams142 cal
- Peanut Butter15 grams91 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
739cal54gprotein97gcarbs15gfat10gfibre
Lunch2 PM
- Chicken Breast, Cooked200 g301 cal
- White Rice (Cooked)150 grams189 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Whole Foods (365) - Apple Sauce Packets1 pouch56 cal
Meal Totals
591cal66gprotein66gcarbs7gfat9gfibre
Snack5 PM
- Built Puff Protein Bar (any flavor)1 bar111 cal
Meal Totals
111cal17gprotein4gcarbs3gfat
Dinner7 PM
- Sirloin Steak - Cooked6 oz292 cal
- Sweet Potato (cooked)(Gm)300 g262 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
595cal56gprotein68gcarbs11gfat13gfibre
Snack9 PM
- Fresh/Frozen Mixed Berries80 grams36 cal
- Lilly'S Chocolate Chips (gm)20 grams97 cal
Meal Totals
134cal2gprotein18gcarbs6gfat5gfibre
Tuesday
Aug 4Daily Totals
2030
Calories
179g
Protein
252g
Carbs
34g
Fat
30g
Fibre
Breakfast11 AM
- Wilderness Athlete - Protein Powder1 Scoop157 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Banana, Single1 medium (~118 g)116 cal
- Granola30 grams142 cal
- Peanut Butter15 grams91 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
655cal44gprotein86gcarbs15gfat8gfibre
Lunch2 PM
- Chicken Breast, Cooked200 g301 cal
- White Rice (Cooked)160 grams201 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Whole Foods (365) - Apple Sauce Packets2 pouch112 cal
Meal Totals
655cal66gprotein82gcarbs7gfat11gfibre
Snack5 PM
- Built Puff Protein Bar (any flavor)1 bar111 cal
Meal Totals
111cal17gprotein4gcarbs3gfat
Dinner7 PM
- Ahi Tuna6 oz189 cal
- Baby Leaf Salad150 g33 cal
- White Rice (Cooked)200 grams252 cal
Meal Totals
475cal50gprotein62gcarbs3gfat6gfibre
Snack9 PM
- Fresh/Frozen Mixed Berries80 grams36 cal
- Lilly'S Chocolate Chips (gm)20 grams97 cal
Meal Totals
134cal2gprotein18gcarbs6gfat5gfibre
Wednesday
Aug 5Daily Totals
2263
Calories
183g
Protein
277g
Carbs
47g
Fat
37g
Fibre
Preworkout
- Brewed Coffee1 cup2 cal
- Wilderness Athlete - Protein Powder0.5 Scoop79 cal
- Mandarin Orange1 medium40 cal
Meal Totals
125cal11gprotein18gcarbs1gfat3gfibre
Breakfast11 AM
- Wilderness Athlete - Protein Powder1 Scoop157 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter25 grams153 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
610cal44gprotein77gcarbs14gfat9gfibre
Lunch2 PM
- Chicken Breast, Cooked200 g301 cal
- White Rice (Cooked)200 grams252 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Whole Foods (365) - Apple Sauce Packets2 pouch112 cal
Meal Totals
707cal67gprotein94gcarbs7gfat12gfibre
Snack5 PM
- Built Puff Protein Bar (any flavor)1 bar111 cal
Meal Totals
111cal17gprotein4gcarbs3gfat
Dinner7 PM
- Shrimp (Cooked)6 oz198 cal
- Fresh Cilantro0.3 cup1 cal
- White Rice (Cooked)200 grams252 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil10 g90 cal
Meal Totals
576cal42gprotein66gcarbs16gfat8gfibre
Snack9 PM
- Fresh/Frozen Mixed Berries80 grams36 cal
- Lilly'S Chocolate Chips (gm)20 grams97 cal
Meal Totals
134cal2gprotein18gcarbs6gfat5gfibre
Thursday
Aug 6Daily Totals
2321
Calories
196g
Protein
247g
Carbs
61g
Fat
30g
Fibre
Preworkout
- Brewed Coffee1 cup2 cal
- Wilderness Athlete - Protein Powder0.5 Scoop79 cal
- Mandarin Orange1 medium40 cal
Meal Totals
125cal11gprotein18gcarbs1gfat3gfibre
Breakfast11 AM
- Wilderness Athlete - Protein Powder1 Scoop157 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Banana, Single0.5 medium (~118 g)59 cal
- Peanut Butter25 grams153 cal
Meal Totals
481cal42gprotein49gcarbs13gfat5gfibre
Lunch2 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Couscous60 g220 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Whole Foods (365) - Apple Sauce Packets2 pouch112 cal
Meal Totals
648cal52gprotein83gcarbs12gfat8gfibre
Snack5 PM
- Built Puff Protein Bar (any flavor)1 bar111 cal
Meal Totals
111cal17gprotein4gcarbs3gfat
Dinner 7:00 PM7 PM
- Mixed Vegetables (Your Choice)100 grams40 cal
- White Rice (Cooked)150 grams189 cal
- Panko Bread Crumbs20 grams68 cal
- 2% Milk (ML)1 ml0 cal
- Onion (Gm)80 g35 cal
- 93/7 Ground Beef (Raw)10 oz410 cal
- Egg (Large)1 egg75 cal
- Thyme (tbsp)0.3 tbsp1 cal
- Salt (tsp)0.75 tsp0 cal
- Black Pepper (Dash)1 dash0 cal
Meal Totals
822cal72gprotein75gcarbs26gfat9gfibre
Snack9 PM
- Fresh/Frozen Mixed Berries80 grams36 cal
- Lilly'S Chocolate Chips (gm)20 grams97 cal
Meal Totals
134cal2gprotein18gcarbs6gfat5gfibre
Friday
Aug 7Daily Totals
2272
Calories
182g
Protein
296g
Carbs
40g
Fat
41g
Fibre
Preworkout
- Brewed Coffee1 cup2 cal
- Wilderness Athlete - Protein Powder0.5 Scoop79 cal
- Mandarin Orange2 medium80 cal
Meal Totals
165cal12gprotein27gcarbs1gfat5gfibre
Breakfast11 AM
- Wilderness Athlete - Protein Powder1 Scoop157 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Banana, Single1 medium (~118 g)116 cal
- Granola30 grams142 cal
Meal Totals
523cal40gprotein75gcarbs7gfat6gfibre
Lunch2 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Couscous70 g256 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Whole Foods (365) - Apple Sauce Packets2 pouch112 cal
Meal Totals
700cal54gprotein94gcarbs12gfat10gfibre
Snack5 PM
- Built Puff Protein Bar (any flavor)1 bar111 cal
Meal Totals
111cal17gprotein4gcarbs3gfat
Dinner 7:00 PM7 PM
- Sirloin Steak - Cooked6 oz292 cal
- Sweet Potato (cooked)(Gm)350 g305 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
639cal57gprotein78gcarbs11gfat15gfibre
Snack9 PM
- Fresh/Frozen Mixed Berries80 grams36 cal
- Lilly'S Chocolate Chips (gm)20 grams97 cal
Meal Totals
134cal2gprotein18gcarbs6gfat5gfibre
Saturday
Aug 8Daily Totals
2238
Calories
184g
Protein
254g
Carbs
54g
Fat
26g
Fibre
Preworkout
- Brewed Coffee1 cup2 cal
- Wilderness Athlete - Protein Powder0.5 Scoop79 cal
- Mandarin Orange2 medium80 cal
Meal Totals
165cal12gprotein27gcarbs1gfat5gfibre
Breakfast11 AM
- Wilderness Athlete - Protein Powder1 Scoop157 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Banana, Single1 medium (~118 g)116 cal
- Granola30 grams142 cal
- Peanut Butter25 grams153 cal
Meal Totals
679cal46gprotein81gcarbs19gfat6gfibre
Lunch2 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Couscous70 g256 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
568cal53gprotein62gcarbs12gfat4gfibre
Snack5 PM
- Built Puff Protein Bar (any flavor)1 bar111 cal
Meal Totals
111cal17gprotein4gcarbs3gfat
Dinner 7:00 PM7 PM
- Salmon (Cooked)6 oz300 cal
- White Rice (Cooked)200 grams252 cal
- Asparagus (gm)100 g25 cal
Meal Totals
581cal54gprotein62gcarbs13gfat6gfibre
Snack9 PM
- Fresh/Frozen Mixed Berries80 grams36 cal
- Lilly'S Chocolate Chips (gm)20 grams97 cal
Meal Totals
134cal2gprotein18gcarbs6gfat5gfibre
Sunday
Aug 9Daily Totals
2411
Calories
202g
Protein
295g
Carbs
47g
Fat
42g
Fibre
Breakfast11 AM
- Wilderness Athlete - Protein Powder1.5 Scoop236 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Banana, Single1 medium (~118 g)116 cal
- Granola30 grams142 cal
- Peanut Butter25 grams153 cal
Meal Totals
764cal56gprotein90gcarbs20gfat8gfibre
Preworkout
- Brewed Coffee1 cup2 cal
- Wilderness Athlete - Protein Powder0.5 Scoop79 cal
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
201cal12gprotein36gcarbs1gfat5gfibre
Lunch2 PM
- Chicken Breast, Cooked150 g226 cal
- White Rice (Cooked)225 grams284 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
565cal53gprotein77gcarbs5gfat11gfibre
Snack5 PM
- Built Puff Protein Bar (any flavor)1 bar111 cal
Meal Totals
111cal17gprotein4gcarbs3gfat
Dinner 7:00 PM7 PM
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
- Egg White50 g25 cal
- Sweet Potato (cooked)(Gm)280 g244 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
650cal62gprotein69gcarbs14gfat14gfibre
Snack 9:00 PM9 PM
- Fresh/Frozen Mixed Berries150 grams68 cal
- Lilly'S Chocolate Chips (gm)10 grams49 cal
Meal Totals
120cal2gprotein19gcarbs4gfat4gfibre
Additional Options
Breakfast Option #1
- Birch Benders - Pancake Mix100 grams358 cal
- Lakanto - Sugarfree Maple Syrup60 ml48 cal
- Wilderness Athlete - Protein Powder1 Scoop157 cal
- Egg (Large)1 egg75 cal
Meal Totals
640cal54gprotein88gcarbs8gfat5gfibre
Breakfast Option #2
- Oatmeal (Dry)60 grams233 cal
- Wilderness Athlete - Protein Powder1 Scoop157 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Egg White150 g73 cal
- Egg (Large)1 egg75 cal
Meal Totals
604cal51gprotein73gcarbs12gfat12gfibre
Dinner Option #1
- Bionaturae - Sourdough Pasta (Cooked)100 grams183 cal
- San Marzano - Peeled Tomatoes70 grams17 cal
- Bell Pepper50 g16 cal
- Onion (Gm)50 g22 cal
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
- Olive Oil10 g90 cal
Meal Totals
649cal58gprotein48gcarbs25gfat4gfibre
Lunch
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Bbq Sauce60 grams120 cal
- Low Fat Shredded Cheese30 grams96 cal
Meal Totals
625cal70gprotein39gcarbs21gfat35gfibre
Shopping List
2% Milk (ML)1 ml
93/7 Ground Beef (Raw)10 oz
93/7 Lean Ground Beef (Cooked)25 oz
Ahi Tuna6 oz
Asparagus (gm)100 g
Baby Leaf Salad150 g
Banana, Single7.5 medium (~118 g)
Black Pepper (Dash)1 dash
Brewed Coffee5 cup
Built Puff Protein Bar (any flavor)7 bar
Chicken Breast, Cooked750 g
Couscous200 g
Egg (Large)1 egg
Egg White50 g
Fresh Cilantro0.3 cup
Fresh/Frozen Mixed Berries960 grams
Granola150 grams
Greek Yogurt - Nonfat - Any Flavor1400 grams
Lilly'S Chocolate Chips (gm)130 grams
Mandarin Orange6 medium
Mixed Vegetables (Your Choice)1350 grams
Olive Oil10 g
Onion (Gm)80 g
Panko Bread Crumbs20 grams
Peanut Butter130 grams
Salmon (Cooked)6 oz
Salt (tsp)0.8 tsp
Shrimp (Cooked)6 oz
Sirloin Steak - Cooked12 oz
Sweet Potato (cooked)(Gm)930 g
Thyme (tbsp)0.3 tbsp
White Rice (Cooked)1485 grams
Whole Foods (365) - Apple Sauce Packets9 pouch
Wilderness Athlete - Protein Powder10.5 Scoop
Options Shopping List
93/7 Lean Ground Beef (Cooked)7 oz
Bbq Sauce60 grams
Bell Pepper50 g
Bionaturae - Sourdough Pasta (Cooked)100 grams
Birch Benders - Pancake Mix100 grams
Egg (Large)2 egg
Egg White150 g
Fresh/Frozen Mixed Berries150 grams
Grilled Chicken (Oz)6 oz
Lakanto - Sugarfree Maple Syrup60 ml
Low Fat Shredded Cheese30 grams
Mission Foods - Carb Balance Flour Tortillas2 serving
Oatmeal (Dry)60 grams
Olive Oil10 g
Onion (Gm)50 g
Romaine/Cos Lettuce100 g
San Marzano - Peeled Tomatoes70 grams
Wilderness Athlete - Protein Powder2 Scoop
Recipes
Air Fry Meatloaftap
Seasonings: Thyme (tbsp) (0.3 tbsp), Salt (tsp) (0.75 tsp), Black Pepper (Dash) (1 dash).
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.