Stoic Physique

Nutrition Plan

Stoic Physique
Dan Kowaleski
Updated Jul 30, 2026

Daily Targets

MondayAug 32030 cal · 194P 147C 74F
TuesdayAug 41996 cal · 192P 127C 80F
WednesdayAug 52038 cal · 192P 133C 82F
ThursdayAug 61973 cal · 197P 141C 69F
FridayAug 72057 cal · 197P 135C 81F
SaturdayAug 82038 cal · 163P 180C 74F
SundayAug 91976 cal · 177P 137C 80F

Monday

Aug 3
Daily Totals
2030
Calories
194g
Protein
147g
Carbs
74g
Fat
43g
Fibre
Breakfast6:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White150 g73 cal
  • Hero Flour Tortillas (Low carb)2 tortilla154 cal
  • Low Fat Shredded Cheese20 grams64 cal
  • Salsa40 grams14 cal
Meal Totals
457cal50gprotein8gcarbs25gfat30gfibre
Snack10:00 AM
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Lunch12:00 PM
  • Chicken Breast (Cooked)(OZ)5 oz221 cal
  • White Rice (Cooked)175 grams221 cal
  • Roasted Broccoli150 grams165 cal
Meal Totals
604cal51gprotein55gcarbs20gfat4gfibre
Snack2:00 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Meal Totals
112cal16gprotein12gcarbs0gfat
Pre-Workout5:00 PM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Dinner7:30 PM
  • Chicken Breast (Cooked)(OZ)5 oz221 cal
  • Roasted Broccoli100 grams110 cal
  • Potatoes (Uncooked)200 g146 cal
  • Spring Mix3 oz19 cal
  • Primal Balsamic Vinaigrette35 ml119 cal
Meal Totals
619cal52gprotein42gcarbs27gfat6gfibre

Tuesday

Aug 4
Daily Totals
1996
Calories
192g
Protein
127g
Carbs
80g
Fat
41g
Fibre
Breakfast6:00 AM
  • Egg (Large)1 egg75 cal
  • Egg White150 g73 cal
  • Hero Flour Tortillas (Low carb)2 tortilla154 cal
  • Low Fat Shredded Cheese20 grams64 cal
  • Salsa40 grams14 cal
Meal Totals
380cal43gprotein7gcarbs20gfat30gfibre
Snack10:00 AM
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Lunch12:00 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Potatoes (Uncooked)180 g131 cal
  • Roasted Broccoli100 grams110 cal
Meal Totals
504cal58gprotein32gcarbs16gfat4gfibre
Snack2:00 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Meal Totals
112cal16gprotein12gcarbs0gfat
Post-Workout5:00 PM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Dinner7:30 PM
  • Roasted Broccoli100 grams110 cal
  • White Rice (Cooked)125 grams158 cal
  • 90/10 Ground Beef - Cooked6 oz356 cal
  • Spring Mix3 oz19 cal
  • Primal Balsamic Vinaigrette35 ml119 cal
Meal Totals
762cal50gprotein46gcarbs42gfat4gfibre

Wednesday

Aug 5
Daily Totals
2038
Calories
192g
Protein
133g
Carbs
82g
Fat
41g
Fibre
Breakfast6:00 AM
  • Egg (Large)1 egg75 cal
  • Egg White150 g73 cal
  • Hero Flour Tortillas (Low carb)2 tortilla154 cal
  • Low Fat Shredded Cheese20 grams64 cal
  • Salsa40 grams14 cal
Meal Totals
380cal43gprotein7gcarbs20gfat30gfibre
Snack10:00 AM
  • Whey Protein Powder1 scoop122 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
238cal25gprotein30gcarbs2gfat3gfibre
Lunch12:00 PM
  • New York Strip - Cooked5 oz423 cal
  • White Rice (Cooked)150 grams189 cal
  • Roasted Broccoli100 grams110 cal
Meal Totals
720cal43gprotein47gcarbs40gfat3gfibre
Snack2:00 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Meal Totals
112cal16gprotein12gcarbs0gfat
Pre-Workout5:00 PM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Dinner7:30 PM
  • Pork Tenderloin (Cooked)5 oz202 cal
  • Steamed Riced Cauliflower100 grams14 cal
  • Potatoes (Uncooked)150 g110 cal
  • Spring Mix3 oz19 cal
  • Primal Balsamic Vinaigrette35 ml119 cal
Meal Totals
462cal41gprotein34gcarbs18gfat5gfibre

Thursday

Aug 6
Daily Totals
1973
Calories
197g
Protein
141g
Carbs
69g
Fat
42g
Fibre
Breakfast6:00 AM
  • Egg (Large)1 egg75 cal
  • Egg White150 g73 cal
  • Hero Flour Tortillas (Low carb)2 tortilla154 cal
  • Low Fat Shredded Cheese20 grams64 cal
  • Salsa40 grams14 cal
Meal Totals
380cal43gprotein7gcarbs20gfat30gfibre
Snack10:00 AM
  • Whey Protein Powder1 scoop122 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
238cal25gprotein30gcarbs2gfat3gfibre
Lunch12:00 PM
  • Pork Tenderloin (Cooked)5 oz202 cal
  • Potatoes (Uncooked)200 g146 cal
  • Steamed Riced Cauliflower100 grams14 cal
Meal Totals
367cal40gprotein36gcarbs7gfat4gfibre
Snack2:00 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Meal Totals
112cal16gprotein12gcarbs0gfat
Post-Workout5:00 PM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Dinner7:30 PM
  • Roasted Broccoli100 grams110 cal
  • White Rice (Cooked)150 grams189 cal
  • Spring Mix3 oz19 cal
  • Primal Balsamic Vinaigrette35 ml119 cal
  • 93/7 - Lean Ground Turkey (Cooked)6 oz312 cal
Meal Totals
750cal49gprotein53gcarbs38gfat5gfibre
Notet.

Friday

Aug 7
Daily Totals
2057
Calories
197g
Protein
135g
Carbs
81g
Fat
43g
Fibre
Breakfast6:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White150 g73 cal
  • Hero Flour Tortillas (Low carb)2 tortilla154 cal
  • Low Fat Shredded Cheese20 grams64 cal
  • Salsa40 grams14 cal
Meal Totals
457cal50gprotein8gcarbs25gfat30gfibre
Snack10:00 AM
  • Whey Protein Powder1 scoop122 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
238cal25gprotein30gcarbs2gfat3gfibre
Lunch12:00 PM
  • Chicken Thigh, Cooked141.7475 g245 cal
  • White Rice (Cooked)110 grams138 cal
  • Roasted Broccoli115 grams127 cal
Meal Totals
507cal40gprotein35gcarbs23gfat2gfibre
Snack2:00 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Meal Totals
112cal16gprotein12gcarbs0gfat
Pre-Workout5:00 PM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Dinner7:00 PM
  • 93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
  • Sautéed Spinach120 grams56 cal
  • Spring Mix3 oz19 cal
  • Primal Balsamic Vinaigrette35 ml119 cal
Meal Totals
457cal40gprotein9gcarbs29gfat4gfibre
Snack8:30 PM
  • Beer1 can/bottle60 cal
  • Red Wine1 bottle (750 ml)100 cal
Meal Totals
160cal2gprotein38gcarbs0gfat4gfibre

Saturday

Aug 8
Daily Totals
2038
Calories
163g
Protein
180g
Carbs
74g
Fat
21g
Fibre
Breakfast8:00 AM
  • Egg (Large)3 egg226 cal
  • Dave's Killer Bread - 21 Whole Grains1 slice122 cal
  • Low Fat Shredded Cheese20 grams64 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
454cal30gprotein34gcarbs22gfat7gfibre
Snack11:00 AM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
216cal17gprotein37gcarbs0gfat4gfibre
Lunch1:30 PM
  • 93/7 - Lean Ground Turkey (Cooked)6 oz312 cal
  • Whole Grain Pasta (Cooked)65 grams105 cal
  • Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Meal Totals
501cal58gprotein29gcarbs17gfat
Dinner7:00 PM
  • Salmon (Cooked)6 oz300 cal
  • Roasted Broccoli115 grams127 cal
  • Potatoes (Uncooked)200 g146 cal
  • Spring Mix3 oz19 cal
  • Primal Balsamic Vinaigrette35 ml119 cal
Meal Totals
707cal56gprotein42gcarbs35gfat6gfibre
Dinner8:30 PM
  • Beer1 can/bottle60 cal
  • Red Wine1 bottle (750 ml)100 cal
Meal Totals
160cal2gprotein38gcarbs0gfat4gfibre

Sunday

Aug 9
Daily Totals
1976
Calories
177g
Protein
137g
Carbs
80g
Fat
21g
Fibre
Breakfast8:00 AM
  • Egg (Large)2 egg150 cal
  • Dave's Killer Bread - 21 Whole Grains1 slice122 cal
  • Low Fat Shredded Cheese20 grams64 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
401cal24gprotein38gcarbs17gfat8gfibre
Snack11:00 AM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Lunch1:00 PM
  • Chicken Breast (Cooked)(OZ)7 oz309 cal
  • LPE Mixed Greens Salad - (Side Portion)1 salad358 cal
  • Potatoes (Uncooked)130 g95 cal
Meal Totals
761cal76gprotein49gcarbs29gfat3gfibre
Dinner6:30 PM
  • 90/10 Ground Beef - Cooked6 oz356 cal
  • Potatoes (Uncooked)150 g110 cal
  • Spring Mix6 oz38 cal
  • Primal Balsamic Vinaigrette35 ml119 cal
Meal Totals
628cal51gprotein34gcarbs32gfat6gfibre
Snack8:00 PM
  • Beer1 can/bottle60 cal
Meal Totals
60cal2gprotein13gcarbs0gfat4gfibre

Shopping List

90/10 Ground Beef - Cooked12 oz
93/7 - Lean Ground Turkey (Cooked)17 oz
Apple (Whole)1 medium (~182 g)
Banana, Single5 medium (~118 g)
Beer3 can/bottle
Chicken Breast (Cooked)(OZ)23 oz
Chicken Thigh, Cooked141.7 g
Dave's Killer Bread - 21 Whole Grains2 slice
Egg (Large)12 egg
Egg White750 g
Fresh/Frozen Mixed Berries250 grams
Greek Yogurt - Nonfat - Any Flavor1350 grams
Hero Flour Tortillas (Low carb)10 tortilla
Low Fat Shredded Cheese140 grams
LPE Mixed Greens Salad - (Side Portion)1 salad
New York Strip - Cooked5 oz
Pork Tenderloin (Cooked)10 oz
Potatoes (Uncooked)1210 g
Primal Balsamic Vinaigrette245 ml
Red Wine2 bottle (750 ml)
Roasted Broccoli880 grams
Salmon (Cooked)6 oz
Salsa200 grams
Sautéed Spinach120 grams
Spring Mix24 oz
Steamed Riced Cauliflower200 grams
Whey Protein Powder9 scoop
White Rice (Cooked)710 grams
Whole Grain Pasta (Cooked)65 grams