Nutrition Plan
Stoic Physique
Scotty Spirn
Updated Jul 31, 2026
Daily Targets
MondayAug 31557 cal · 152P 118C 53F
TuesdayAug 41557 cal · 152P 118C 53F
WednesdayAug 51464 cal · 144P 123C 44F
ThursdayAug 61482 cal · 144P 123C 46F
FridayAug 71760 cal · 150P 173C 52F
SaturdayAug 81578 cal · 160P 131C 46F
SundayAug 91578 cal · 160P 131C 46F
Monday
Aug 3Daily Totals
1557
Calories
152g
Protein
118g
Carbs
53g
Fat
10g
Fibre
AM Cardio (Intra)
- Lmnt Electrolyte Drink Mix1 packet4 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
NoteConsume before or during AM cardio
Breakfast7:00 AM
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
243cal24gprotein21gcarbs7gfat4gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)4.5 oz185 cal
- Potatoes (gm)(Cooked)150 grams134 cal
- Olive Oil8 g72 cal
Meal Totals
393cal39gprotein30gcarbs13gfat3gfibre
NoteCan add sauces under 15 calories per serving
Dinner6:30 PM
- Salmon (Cooked)5 oz250 cal
- White Rice (Cooked)150 grams189 cal
- Olive Oil15 g135 cal
Meal Totals
573cal43gprotein44gcarbs25gfat3gfibre
NoteCan add sauces under 15 calories per serving
Snack9:30 PM
- Ninja Creami - SS1 serving344 cal
Meal Totals
344cal46gprotein22gcarbs8gfat
Tuesday
Aug 4Daily Totals
1557
Calories
152g
Protein
118g
Carbs
53g
Fat
10g
Fibre
AM Cardio (Intra)
- Lmnt Electrolyte Drink Mix1 packet4 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
NoteConsume before or during AM cardio
Breakfast7:00 AM
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
243cal24gprotein21gcarbs7gfat4gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)4.5 oz185 cal
- Potatoes (gm)(Cooked)150 grams134 cal
- Olive Oil8 g72 cal
Meal Totals
393cal39gprotein30gcarbs13gfat3gfibre
NoteCan add sauces under 15 calories per serving
Dinner6:30 PM
- Salmon (Cooked)5 oz250 cal
- White Rice (Cooked)150 grams189 cal
- Olive Oil15 g135 cal
Meal Totals
573cal43gprotein44gcarbs25gfat3gfibre
NoteCan add sauces under 15 calories per serving
Snack9:30 PM
- Ninja Creami - SS1 serving344 cal
Meal Totals
344cal46gprotein22gcarbs8gfat
Wednesday
Aug 5Daily Totals
1464
Calories
144g
Protein
123g
Carbs
44g
Fat
13g
Fibre
AM Cardio (Intra)
- Lmnt Electrolyte Drink Mix1 packet4 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
NoteConsume before or during AM cardio
Pre-Workout
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
69cal1gprotein14gcarbs1gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:00 AM
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
243cal24gprotein21gcarbs7gfat4gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)4.5 oz185 cal
- Potatoes (gm)(Cooked)150 grams134 cal
- Olive Oil8 g72 cal
Meal Totals
393cal39gprotein30gcarbs13gfat3gfibre
NoteCan add sauces under 15 calories per serving
Dinner6:30 PM
- 93/7 Lean Ground Beef (Cooked)4.5 oz207 cal
- White Rice (Cooked)120 grams151 cal
- Olive Oil6 g54 cal
Meal Totals
411cal34gprotein35gcarbs15gfat3gfibre
NoteCan add sauces under 15 calories per serving
Snack9:30 PM
- Ninja Creami - SS1 serving344 cal
Meal Totals
344cal46gprotein22gcarbs8gfat
Thursday
Aug 6Daily Totals
1482
Calories
144g
Protein
123g
Carbs
46g
Fat
13g
Fibre
AM Cardio (Intra)
- Lmnt Electrolyte Drink Mix1 packet4 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
NoteConsume before or during AM cardio
Pre-Workout
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
69cal1gprotein14gcarbs1gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:00 AM
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
243cal24gprotein21gcarbs7gfat4gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)4.5 oz185 cal
- Potatoes (gm)(Cooked)150 grams134 cal
- Olive Oil8 g72 cal
Meal Totals
393cal39gprotein30gcarbs13gfat3gfibre
NoteCan add sauces under 15 calories per serving
Dinner6:30 PM
- 93/7 Lean Ground Beef (Cooked)4.5 oz207 cal
- White Rice (Cooked)120 grams151 cal
- Olive Oil8 g72 cal
Meal Totals
429cal34gprotein35gcarbs17gfat3gfibre
NoteCan add sauces under 15 calories per serving
Snack9:30 PM
- Ninja Creami - SS1 serving344 cal
Meal Totals
344cal46gprotein22gcarbs8gfat
Friday
Aug 7Daily Totals
1760
Calories
150g
Protein
173g
Carbs
52g
Fat
24g
Fibre
AM Cardio (Intra)
- Lmnt Electrolyte Drink Mix1 packet4 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
NoteConsume before or during AM cardio
Pre-Workout
- Fresh/Frozen Mixed Berries240 grams107 cal
Meal Totals
105cal1gprotein23gcarbs1gfat5gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:00 AM
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Fresh/Frozen Mixed Berries160 grams71 cal
Meal Totals
218cal24gprotein17gcarbs6gfat3gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
400cal44gprotein29gcarbs12gfat2gfibre
NoteCan add sauces under 15 calories per serving
Snack3:00 PM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Fresh/Frozen Mixed Berries260 grams116 cal
- Honey20 g66 cal
Meal Totals
265cal16gprotein48gcarbs1gfat5gfibre
Dinner6:30 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Olive Oil6 g54 cal
Meal Totals
458cal44gprotein30gcarbs18gfat5gfibre
NoteCan add sauces under 15 calories per serving
Snack9:30 PM
- Chomps Beef Stick2 beef stick206 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
310cal21gprotein25gcarbs14gfat4gfibre
Saturday
Aug 8Daily Totals
1578
Calories
160g
Protein
131g
Carbs
46g
Fat
14g
Fibre
AM Cardio (Intra)
- Lmnt Electrolyte Drink Mix1 packet4 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
NoteConsume before or during AM cardio
Pre-Workout
- Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
57cal1gprotein11gcarbs1gfat2gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:00 AM
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
243cal24gprotein21gcarbs7gfat4gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- White Rice (Cooked)160 grams201 cal
Meal Totals
472cal45gprotein46gcarbs12gfat3gfibre
NoteCan add sauces under 15 calories per serving
Dinner6:30 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Olive Oil6 g54 cal
Meal Totals
458cal44gprotein30gcarbs18gfat5gfibre
NoteCan add sauces under 15 calories per serving
Snack9:30 PM
- Ninja Creami - SS1 serving344 cal
Meal Totals
344cal46gprotein22gcarbs8gfat
Sunday
Aug 9Daily Totals
1578
Calories
160g
Protein
131g
Carbs
46g
Fat
14g
Fibre
AM Cardio (Intra)
- Lmnt Electrolyte Drink Mix1 packet4 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
NoteConsume before or during AM cardio
Pre-Workout
- Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
57cal1gprotein11gcarbs1gfat2gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:00 AM
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
243cal24gprotein21gcarbs7gfat4gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- White Rice (Cooked)160 grams201 cal
Meal Totals
472cal45gprotein46gcarbs12gfat3gfibre
NoteCan add sauces under 15 calories per serving
Dinner6:30 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Olive Oil6 g54 cal
Meal Totals
458cal44gprotein30gcarbs18gfat5gfibre
NoteCan add sauces under 15 calories per serving
Snack9:30 PM
- Ninja Creami - SS1 serving344 cal
Meal Totals
344cal46gprotein22gcarbs8gfat
Shopping List
93/7 Lean Ground Beef (Cooked)45 oz
Apple (Whole)1 medium (~182 g)
Chomps Beef Stick2 beef stick
Egg (Large)7 egg
Egg White1050 g
Fresh/Frozen Mixed Berries2400 grams
Grilled Chicken (Oz)18 oz
Honey20 g
Lmnt Electrolyte Drink Mix7 packet
Ninja Creami - SS6 serving
Oikos - Triple 0 Greek Yogurt1 container
Olive Oil94 g
Potatoes (gm)(Cooked)600 grams
Salmon (Cooked)10 oz
Sweet Potato (cooked)(Gm)450 g
White Rice (Cooked)960 grams