Stoic Physique

Nutrition Plan

Stoic Physique
Anthony Perez
Updated Jul 30, 2026

Daily Targets

MondayAug 31527 cal · 158P 145C 35F
TuesdayAug 41650 cal · 170P 148C 42F
WednesdayAug 51653 cal · 163P 149C 45F
ThursdayAug 61408 cal · 157P 150C 20F
FridayAug 71567 cal · 167P 128C 43F
SaturdayAug 81516 cal · 161P 137C 36F
SundayAug 9649 cal · 70P 45C 21F

Monday

Aug 3
Daily Totals
1527
Calories
158g
Protein
145g
Carbs
35g
Fat
7g
Fibre
BREAKFAST ON THE RUN
  • Whey Protein Powder2 scoop243 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Fairlife - Fat Free Milk4 fl oz38 cal
Meal Totals
315cal55gprotein17gcarbs3gfat2gfibre
LUNCH1:00PM
  • Megafit - Bum's Stir Fry1 serving476 cal
Meal Totals
476cal41gprotein60gcarbs8gfat
PREWORKOUT
  • Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
DINNER5:30PM
  • Megafit - Charred Turkey Bowl1 serving484 cal
Meal Totals
484cal41gprotein44gcarbs16gfat
SNACK8:30PM
  • Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre

Tuesday

Aug 4
Daily Totals
1650
Calories
170g
Protein
148g
Carbs
42g
Fat
6g
Fibre
BREAKFAST ON THE RUN
  • Whey Protein Powder2 scoop243 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Fairlife - Fat Free Milk6 fl oz57 cal
Meal Totals
331cal58gprotein18gcarbs3gfat2gfibre
SNACK10:30AM
  • Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
LUNCH1:00PM
  • Megafit - Mr. O Bowl1 serving569 cal
Meal Totals
569cal50gprotein54gcarbs17gfat1gfibre
Preworkout
  • Quaker Lightly Salted Rice Cakes2 cake64 cal
Meal Totals
64cal2gprotein14gcarbs0gfat
DINNER5:30PM
  • Megafit - Chicken Fried Rice1 serving474 cal
Meal Totals
474cal40gprotein47gcarbs14gfat

Wednesday

Aug 5
Daily Totals
1653
Calories
163g
Protein
149g
Carbs
45g
Fat
5g
Fibre
BREAKFAST ON THE RUN
  • Whey Protein Powder2 scoop243 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Fairlife - Fat Free Milk5 fl oz48 cal
Meal Totals
323cal57gprotein17gcarbs3gfat2gfibre
LUNCH1:00PM
  • Megafit - Flex Lewis Signature1 serving542 cal
Meal Totals
542cal38gprotein57gcarbs18gfat
DINNER5:30PM
  • Mf- Chicken Sandow1 serving576 cal
Meal Totals
576cal48gprotein60gcarbs16gfat
SNACK8:30PM
  • Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre

Thursday

Aug 6
Daily Totals
1408
Calories
157g
Protein
150g
Carbs
20g
Fat
5g
Fibre
BREAKFAST ON THE RUN
  • Whey Protein Powder2 scoop243 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Fairlife - Fat Free Milk6 fl oz57 cal
Meal Totals
331cal58gprotein18gcarbs3gfat2gfibre
LUNCH1:00PM
  • Megafit - Jay Cutler Signature1 serving429 cal
Meal Totals
429cal39gprotein57gcarbs5gfat
SNACK3:00PM
  • Quaker Lightly Salted Rice Cakes2 cake64 cal
Meal Totals
64cal2gprotein14gcarbs0gfat
DINNER5:30PM
  • Megafit - Spicy Ground Chicken1 serving372 cal
Meal Totals
372cal38gprotein46gcarbs4gfat
SNACK8:30PM
  • Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre

Friday

Aug 7
Daily Totals
1567
Calories
167g
Protein
128g
Carbs
43g
Fat
5g
Fibre
BREAKFAST ON THE RUN
  • Whey Protein Powder2 scoop243 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Fairlife - Fat Free Milk6 fl oz57 cal
Meal Totals
331cal58gprotein18gcarbs3gfat2gfibre
LUNCH1:00PM
  • Mf- Chicken Sandow1 serving576 cal
Meal Totals
576cal48gprotein60gcarbs16gfat
DINNER5:30PM
  • Megafit - Steak & Sweets1 serving448 cal
Meal Totals
448cal41gprotein35gcarbs16gfat
SNACK8:30PM
  • Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre

Saturday

Aug 8
Daily Totals
1516
Calories
161g
Protein
137g
Carbs
36g
Fat
3g
Fibre
BREAKFAST8:00AM
  • Kodiak Power Waffles1 waffles122 cal
  • Signature Select Sugar Free Maple Syrup20 ml13 cal
  • Quaker Lightly Salted Rice Cakes1 cake32 cal
Meal Totals
170cal7gprotein22gcarbs6gfat2gfibre
SNACK10:30AM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
LUNCH1:00PM
  • Megafit - Birria Bowl1 serving500 cal
Meal Totals
500cal43gprotein46gcarbs16gfat
SNACK3:00PM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
DINNER5:30PM
  • Megafit - Sweet & Spicy Chicken1 serving453 cal
Meal Totals
453cal44gprotein58gcarbs5gfat
SNACK8:30PM
  • Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre

Sunday

Aug 9
Daily Totals
649
Calories
70g
Protein
45g
Carbs
21g
Fat
6g
Fibre
BREAKFAST8:00AM
  • Kodiak Power Waffles1 waffles122 cal
  • Signature Select Sugar Free Maple Syrup20 ml13 cal
  • Quaker Lightly Salted Rice Cakes1 cake32 cal
Meal Totals
170cal7gprotein22gcarbs6gfat2gfibre
SNACK10:30AM
  • Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
LUNCH1:00PM
  • lunch out10 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
SNACK3:00PM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
DINNER5:30PM
  • dinner out10 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
SNACK8:30PM
  • Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre

Additional Options

BREAKFAST
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Whey Protein Powder1.5 scoop183 cal
  • Granola20 grams95 cal
Meal Totals
427cal54gprotein37gcarbs7gfat2gfibre
SNACK
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
144cal16gprotein20gcarbs0gfat2gfibre

Shopping List

Barebells Protein Bars6 bar
dinner out1
Fairlife - Fat Free Milk27 fl oz
Fresh/Frozen Mixed Berries400 grams
Kodiak Power Waffles2 waffles
lunch out1
Mandarin Orange1 medium
Megafit - Birria Bowl1 serving
Megafit - Bum's Stir Fry1 serving
Megafit - Charred Turkey Bowl1 serving
Megafit - Chicken Fried Rice1 serving
Megafit - Flex Lewis Signature1 serving
Megafit - Jay Cutler Signature1 serving
Megafit - Mr. O Bowl1 serving
Megafit - Spicy Ground Chicken1 serving
Megafit - Steak & Sweets1 serving
Megafit - Sweet & Spicy Chicken1 serving
Mf- Chicken Sandow2 serving
Quaker Lightly Salted Rice Cakes6 cake
Quest Protein Chips (Snack Bag)2 Bag (32gm)
Signature Select Sugar Free Maple Syrup40 ml
Whey Protein Powder13 scoop

Options Shopping List

Fresh/Frozen Mixed Berries160 grams
Granola20 grams
Greek Yogurt - Nonfat - Any Flavor400 grams
Whey Protein Powder1.5 scoop