Nutrition Plan
Stoic Physique
Bruce Raney
Updated Jul 30, 2026
Daily Targets
MondayAug 32535 cal · 233P 232C 75F
TuesdayAug 42503 cal · 222P 244C 71F
WednesdayAug 52608 cal · 228P 262C 72F
ThursdayAug 62768 cal · 226P 304C 72F
FridayAug 72737 cal · 226P 294C 73F
SaturdayAug 82602 cal · 233P 251C 74F
SundayAug 92503 cal · 222P 244C 71F
Monday
Aug 3Daily Totals
2535
Calories
233g
Protein
232g
Carbs
75g
Fat
41g
Fibre
Breakfast9:00 AM
- Egg (Large)6 egg452 cal
- Egg White200 g96 cal
- Fresh/Frozen Mixed Berries300 grams134 cal
Meal Totals
682cal61gprotein33gcarbs34gfat6gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)10 oz460 cal
- Sweet Potato (cooked)(Gm)250 g218 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
736cal77gprotein62gcarbs20gfat14gfibre
Dinner5:00 PM
- 93/7 Lean Ground Beef (Cooked)9 oz414 cal
- Potato (Baked)300 grams288 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
762cal75gprotein75gcarbs18gfat13gfibre
Preworkout6:00 PM
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Postworkout8:00 PM
- Beef Jerky50 grams131 cal
- Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
243cal19gprotein35gcarbs3gfat5gfibre
Tuesday
Aug 4Daily Totals
2503
Calories
222g
Protein
244g
Carbs
71g
Fat
42g
Fibre
Breakfast9:00 AM
- Egg (Large)6 egg452 cal
- Egg White180 g86 cal
- Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
649cal59gprotein29gcarbs33gfat5gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)9 oz414 cal
- Sweet Potato (cooked)(Gm)300 g262 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
734cal71gprotein72gcarbs18gfat15gfibre
Dinner5:00 PM
- 93/7 Lean Ground Beef (Cooked)8 oz368 cal
- Potato (Baked)300 grams288 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
716cal68gprotein75gcarbs16gfat13gfibre
Preworkout6:00 PM
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Postworkout8:00 PM
- Beef Jerky60 grams156 cal
- Fresh/Frozen Mixed Berries300 grams134 cal
Meal Totals
292cal23gprotein41gcarbs4gfat6gfibre
Wednesday
Aug 5Daily Totals
2608
Calories
228g
Protein
262g
Carbs
72g
Fat
44g
Fibre
Breakfast9:00 AM
- Egg (Large)6 egg452 cal
- Egg White180 g86 cal
- Fresh/Frozen Mixed Berries300 grams134 cal
Meal Totals
674cal59gprotein33gcarbs34gfat6gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)9 oz414 cal
- Sweet Potato (cooked)(Gm)300 g262 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
734cal71gprotein72gcarbs18gfat15gfibre
Dinner5:00 PM
- 93/7 Lean Ground Beef (Cooked)8 oz368 cal
- Potato (Baked)350 grams336 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
768cal70gprotein86gcarbs16gfat14gfibre
Preworkout6:00 PM
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Postworkout8:00 PM
- Beef Jerky70 grams183 cal
- Fresh/Frozen Mixed Berries300 grams134 cal
Meal Totals
320cal27gprotein44gcarbs4gfat6gfibre
Thursday
Aug 6Daily Totals
2768
Calories
226g
Protein
304g
Carbs
72g
Fat
46g
Fibre
Breakfast9:00 AM
- Egg (Large)6 egg452 cal
- Egg White180 g86 cal
- Fresh/Frozen Mixed Berries300 grams134 cal
- Honey25 g83 cal
Meal Totals
758cal59gprotein54gcarbs34gfat6gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)9 oz414 cal
- Sweet Potato (cooked)(Gm)300 g262 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
734cal71gprotein72gcarbs18gfat15gfibre
Dinner5:00 PM
- 93/7 Lean Ground Beef (Cooked)8 oz368 cal
- Potato (Baked)350 grams336 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
768cal70gprotein86gcarbs16gfat14gfibre
Preworkout6:00 PM
- Banana, Single2 medium (~118 g)232 cal
Meal Totals
237cal3gprotein54gcarbs1gfat6gfibre
Postworkout8:00 PM
- Beef Jerky60 grams156 cal
- Fresh/Frozen Mixed Berries260 grams116 cal
Meal Totals
271cal23gprotein38gcarbs3gfat5gfibre
Friday
Aug 7Daily Totals
2737
Calories
226g
Protein
294g
Carbs
73g
Fat
42g
Fibre
Breakfast9:00 AM
- Egg (Large)6 egg452 cal
- Egg White180 g86 cal
- Fresh/Frozen Mixed Berries300 grams134 cal
Meal Totals
674cal59gprotein33gcarbs34gfat6gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)9 oz414 cal
- Sweet Potato (cooked)(Gm)300 g262 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
734cal71gprotein72gcarbs18gfat15gfibre
Dinner5:00 PM
- 93/7 Lean Ground Beef (Cooked)9 oz414 cal
- Potato (Baked)300 grams288 cal
- Mixed Vegetables (Your Choice)130 grams52 cal
Meal Totals
754cal75gprotein73gcarbs18gfat12gfibre
Preworkout6:00 PM
- Banana, Single1 medium (~118 g)116 cal
- Honey25 g83 cal
Meal Totals
196cal1gprotein48gcarbs0gfat3gfibre
Postworkout8:00 PM
- Beef Jerky50 grams131 cal
- Fresh/Frozen Mixed Berries300 grams134 cal
- Honey35 g116 cal
Meal Totals
379cal20gprotein68gcarbs3gfat6gfibre
Saturday
Aug 8Daily Totals
2602
Calories
233g
Protein
251g
Carbs
74g
Fat
43g
Fibre
Breakfast9:00 AM
- Egg (Large)6 egg452 cal
- Egg White180 g86 cal
- Fresh/Frozen Mixed Berries300 grams134 cal
Meal Totals
674cal59gprotein33gcarbs34gfat6gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)9 oz414 cal
- Sweet Potato (cooked)(Gm)300 g262 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
734cal71gprotein72gcarbs18gfat15gfibre
Dinner5:00 PM
- 93/7 Lean Ground Beef (Cooked)9 oz414 cal
- Potato (Baked)300 grams288 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
762cal75gprotein75gcarbs18gfat13gfibre
Preworkout6:00 PM
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Postworkout8:00 PM
- Beef Jerky70 grams183 cal
- Fresh/Frozen Mixed Berries300 grams134 cal
Meal Totals
320cal27gprotein44gcarbs4gfat6gfibre
Sunday
Aug 9Daily Totals
2503
Calories
222g
Protein
244g
Carbs
71g
Fat
42g
Fibre
Breakfast9:00 AM
- Egg (Large)6 egg452 cal
- Egg White180 g86 cal
- Fresh/Frozen Mixed Berries300 grams134 cal
Meal Totals
674cal59gprotein33gcarbs34gfat6gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)9 oz414 cal
- Sweet Potato (cooked)(Gm)300 g262 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
734cal71gprotein72gcarbs18gfat15gfibre
Dinner5:00 PM
- 93/7 Lean Ground Beef (Cooked)8 oz368 cal
- Potato (Baked)300 grams288 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
716cal68gprotein75gcarbs16gfat13gfibre
Preworkout6:00 PM
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Postworkout8:00 PM
- Beef Jerky60 grams156 cal
- Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
267cal23gprotein37gcarbs3gfat5gfibre
Additional Options
ADDITIONAL LUNCH/DINNER
- Tyson Blackened Chicken Breast Strips8 oz296 cal
- Minute Rice1 cups199 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
555cal60gprotein54gcarbs11gfat6gfibre
ADDITIONAL LUNCH/DINNER 2
- White Rice (Cooked)200 grams252 cal
- Onion (Gm)80 g35 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Grilled Chicken (Oz)7 oz287 cal
Meal Totals
680cal69gprotein83gcarbs8gfat11gfibre
ADDITIONAL LUNCH/DINNER 3
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)30 grams39 cal
- Corn (canned)60 grams46 cal
- Salsa100 grams34 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.5 medium (~123 g)14 cal
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
- White Rice (Cooked)120 grams151 cal
Meal Totals
696cal60gprotein78gcarbs16gfat12gfibre
ADDITIONAL LUNCH/DINNER 4
- White Wine Vinegar2 Tbsp0 cal
- Sesame Seeds5 g34 cal
- Poppy Seed5 grams26 cal
- Spinach (Gm)60 g17 cal
- Chickpeas (Canned)(Drained)50 g72 cal
- Salmon (Cooked)7 oz350 cal
- Orzo (Cooked)100 grams193 cal
Meal Totals
694cal70gprotein54gcarbs22gfat4gfibre
ADDITIONAL LUNCH/DINNER 5
- Onion (Gm)80 g35 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil8 g72 cal
- Shrimp (Cooked)8 oz264 cal
- White Rice (Cooked)150 grams189 cal
Meal Totals
665cal60gprotein68gcarbs17gfat10gfibre
MEAL 6
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Canola Oil5 g45 cal
- Black Beans (Boiled)75 grams98 cal
- Sweet Corn, Frozen25 g26 cal
- Salsa75 grams25 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.25 medium (~123 g)7 cal
- White Rice (Cooked)100 grams126 cal
- Shrimp (Cooked)8 oz264 cal
Meal Totals
678cal61gprotein77gcarbs14gfat18gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)123 oz
Banana, Single8 medium (~118 g)
Beef Jerky420 grams
Egg (Large)42 egg
Egg White1280 g
Fresh/Frozen Mixed Berries4010 grams
Honey85 g
Mixed Vegetables (Your Choice)2080 grams
Potato (Baked)2200 grams
Sweet Potato (cooked)(Gm)2050 g
Options Shopping List
93/7 Lean Ground Beef (Cooked)7 oz
Bell Pepper200 g
Black Beans (Boiled)105 grams
Broccoli (gm)200 g
Canola Oil5 g
Chickpeas (Canned)(Drained)50 g
Corn (canned)60 grams
Grilled Chicken (Oz)7 oz
Minute Rice1 cups
Mixed Vegetables (Your Choice)150 grams
Olive Oil8 g
Onion1 medium (~110 g)
Onion (Gm)160 g
Orzo (Cooked)100 grams
Poppy Seed5 grams
Romaine/Cos Lettuce200 g
Salmon (Cooked)7 oz
Salsa175 grams
Sesame Seeds5 g
Shrimp (Cooked)16 oz
Soy Sauce, Low Sodium (tbsp)6 tbsp
Spinach (Gm)160 g
Sweet Corn, Frozen25 g
Taco Seasoning Mix (40% Less Sodium)30 grams
Tomato0.8 medium (~123 g)
Tyson Blackened Chicken Breast Strips8 oz
White Rice (Cooked)570 grams
White Wine Vinegar2 Tbsp
Recipes
Chicken Stir Frytap
NOTE: Chicken is weighed out COOKED
1. **Prepare Vegetables**
* Slice the onion and green pepper into thin strips.
* Cut the broccoli into bite-sized florets.
* Rinse the spinach and set aside.
2. **Sauté the Base**
* Heat the olive oil in a large skillet or wok over medium-high heat.
* Add onions and peppers first, cooking for 3–4 minutes until slightly softened.
3. **Add Broccoli**
* Toss in the broccoli florets and continue stir-frying for another 4–5 minutes until bright green and tendercrisp.
4. **Add Chicken**
* Slice the pre-cooked chicken breast into strips or cubes.
* Add it to the skillet and stir well to combine with the veggies.
5. **Season with Soy Sauce**
* Pour in the low-sodium soy sauce.
* Stir everything together and let it cook for 2–3 minutes so the flavors blend.
6. **Finish with Spinach**
Ground Beef Fiesta Bowltap
1. Cook ground beef in a skillet and add taco seasoning on top. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice and any remaining taco seasoning. Heat over medium heat until warm.
3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.
4. Top salad with ground beef and dress with the bean and corn mixture.
Salmon Power Bowltap
"Add all ingredients in a bowl and whisk together. Top off with light dressing as needed.
Can add spinach in after mixing so it doesn't get soggy.
Can exclude vinegar if you prefer to not have it."
Shrimp Stir Frytap
DIRECTIONS
NOTE: Shrimp is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add cooked shrimp to the pan after veggies are pretty much fully cooked.
- Mix in pan together and let sit for a few minutes after turning stove top off to simmer
- Enjoy!
Shrimp Fiesta Bowltap
1. Cook shrimp in a skillet and add taco seasoning on top.
2. In a large saucepan, mix beans, corn, salsa and remaining tablespoon of taco seasoning. Heat over medium heat until warm.
3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl with cooked rice.
4. Top salad with shrimp and dress with the bean and corn mixture.