Nutrition Plan
Stoic Physique
Al Regdos
Updated Jul 30, 2026
Daily Targets
MondayAug 32538 cal · 208P 305C 54F
TuesdayAug 42637 cal · 195P 327C 61F
WednesdayAug 52794 cal · 191P 368C 62F
ThursdayAug 62771 cal · 195P 383C 51F
FridayAug 72765 cal · 215P 366C 49F
SaturdayAug 82436 cal · 188P 259C 72F
SundayAug 92448 cal · 198P 270C 64F
Monday
Aug 3Daily Totals
2538
Calories
208g
Protein
305g
Carbs
54g
Fat
40g
Fibre
PREWORKOUT5:30AM
- Banana, Single1 medium (~118 g)116 cal
- Perfect Aminos1 serving20 cal
- Brown Rice Cakes2 rice cake48 cal
- Honey10 g33 cal
Meal Totals
212cal8gprotein45gcarbs0gfat7gfibre
BREAKFAST7:30AM
- Oatmeal Prepared With Quick Oats80 grams310 cal
- Al Regdos - Custom Protein0.5 scoop64 cal
- Fresh/Frozen Mixed Berries50 grams23 cal
- Chia Seeds (Gm)6 grams31 cal
- Olive Oil13 g117 cal
Meal Totals
541cal26gprotein62gcarbs21gfat10gfibre
SNACK10:30AM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
LUNCH1:00PM
- G Hughes - Sugar Free BBQ Sauce30 grams8 cal
- Grilled Chicken (Oz)7 oz287 cal
- Romaine/Cos Lettuce100 g21 cal
- Basmati Rice, Cooked200 g229 cal
Meal Totals
548cal61gprotein58gcarbs8gfat7gfibre
SNACK3:30PM
- Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
149cal2gprotein33gcarbs1gfat3gfibre
DINNER6:00PM
- White Rice (Cooked)200 grams252 cal
- Onion (Gm)40 g16 cal
- Bell Pepper40 g12 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)50 g21 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
Meal Totals
663cal60gprotein72gcarbs15gfat8gfibre
SNACK9:00PM
- Oikos - Triple 0 - Any Flavor150 grams88 cal
- Al Regdos - Custom Protein0.5 scoop64 cal
- Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
213cal31gprotein20gcarbs1gfat2gfibre
Tuesday
Aug 4Daily Totals
2637
Calories
195g
Protein
327g
Carbs
61g
Fat
51g
Fibre
PREWORKOUT5:30AM
- Banana, Single1 medium (~118 g)116 cal
- Perfect Aminos1 serving20 cal
- Brown Rice Cakes4 rice cake96 cal
Meal Totals
228cal10gprotein47gcarbs0gfat11gfibre
BREAKFAST7:30AM
- Oatmeal Prepared With Quick Oats90 grams350 cal
- Al Regdos - Custom Protein0.5 scoop64 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Chia Seeds (Gm)6 grams31 cal
- Olive Oil13 g117 cal
Meal Totals
606cal28gprotein74gcarbs22gfat12gfibre
SNACK10:30AM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
LUNCH1:00PM
- G Hughes - Sugar Free BBQ Sauce30 grams8 cal
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Basmati Rice, Cooked200 g229 cal
Meal Totals
507cal53gprotein58gcarbs7gfat7gfibre
SNACK3:30PM
- Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
149cal2gprotein33gcarbs1gfat3gfibre
DINNER6:00PM
- Salmon (Cooked)5 oz250 cal
- Mixed Vegetables (Your Choice)120 grams48 cal
- Potatoes (Uncooked)425 g310 cal
- Olive Oil12 g108 cal
- Paprika (Ground)0.5 tsp4 cal
- Chili Powder0.5 tsp4 cal
- Salt0.5 tsp0 cal
- Pepper, Black, Ground2 dash0 cal
Meal Totals
722cal51gprotein80gcarbs22gfat13gfibre
SNACK9:00PM
- Oikos - Triple 0 - Any Flavor150 grams88 cal
- Al Regdos - Custom Protein0.5 scoop64 cal
- Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
213cal31gprotein20gcarbs1gfat2gfibre
Wednesday
Aug 5Daily Totals
2794
Calories
191g
Protein
368g
Carbs
62g
Fat
51g
Fibre
PREWORKOUT5:30AM
- Banana, Single1 medium (~118 g)116 cal
- Perfect Aminos1 serving20 cal
- Brown Rice Cakes4 rice cake96 cal
Meal Totals
228cal10gprotein47gcarbs0gfat11gfibre
BREAKFAST7:30AM
- Oatmeal Prepared With Quick Oats90 grams350 cal
- Al Regdos - Custom Protein0.5 scoop64 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Chia Seeds (Gm)6 grams31 cal
- Olive Oil13 g117 cal
Meal Totals
606cal28gprotein74gcarbs22gfat12gfibre
SNACK10:30AM
- Barebells Protein Bars1 bar212 cal
- Mandarin Orange2 medium80 cal
Meal Totals
292cal22gprotein33gcarbs8gfat6gfibre
LUNCH1:00PM
- G Hughes - Sugar Free BBQ Sauce40 grams11 cal
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Basmati Rice, Cooked200 g229 cal
Meal Totals
511cal53gprotein59gcarbs7gfat7gfibre
SNACK3:30PM
- Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
149cal2gprotein33gcarbs1gfat3gfibre
DINNER6:00PM
- Ground Elk (Cooked)4.5 Oz279 cal
- White Rice (Cooked)300 grams377 cal
- Gravy120 ml98 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
795cal45gprotein102gcarbs23gfat10gfibre
SNACK9:00PM
- Oikos - Triple 0 - Any Flavor150 grams88 cal
- Al Regdos - Custom Protein0.5 scoop64 cal
- Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
213cal31gprotein20gcarbs1gfat2gfibre
Thursday
Aug 6Daily Totals
2771
Calories
195g
Protein
383g
Carbs
51g
Fat
56g
Fibre
PREWORKOUT5:30AM
- Apple (Whole)1 medium (~182 g)105 cal
- Perfect Aminos1 serving20 cal
- Brown Rice Cakes4 rice cake96 cal
Meal Totals
220cal10gprotein45gcarbs0gfat12gfibre
BREAKFAST7:30AM
- Oatmeal Prepared With Quick Oats90 grams350 cal
- Al Regdos - Custom Protein0.5 scoop64 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Chia Seeds (Gm)6 grams31 cal
- Olive Oil13 g117 cal
Meal Totals
606cal28gprotein74gcarbs22gfat12gfibre
SNACK10:30AM
- Barebells Protein Bars1 bar212 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
316cal21gprotein40gcarbs8gfat7gfibre
LUNCH1:00PM
- G Hughes - Sugar Free BBQ Sauce40 grams11 cal
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Basmati Rice, Cooked200 g229 cal
Meal Totals
511cal53gprotein59gcarbs7gfat7gfibre
SNACK3:30PM
- Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
149cal2gprotein33gcarbs1gfat3gfibre
DINNER6:00PM
- White Rice (Cooked)300 grams377 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
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
Meal Totals
756cal50gprotein112gcarbs12gfat13gfibre
SNACK9:00PM
- Oikos - Triple 0 - Any Flavor150 grams88 cal
- Al Regdos - Custom Protein0.5 scoop64 cal
- Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
213cal31gprotein20gcarbs1gfat2gfibre
Friday
Aug 7Daily Totals
2765
Calories
215g
Protein
366g
Carbs
49g
Fat
58g
Fibre
PREWORKOUT5:30AM
- Apple (Whole)1 medium (~182 g)105 cal
- Perfect Aminos1 serving20 cal
- Brown Rice Cakes4 rice cake96 cal
Meal Totals
220cal10gprotein45gcarbs0gfat12gfibre
BREAKFAST7:30AM
- Oatmeal Prepared With Quick Oats90 grams350 cal
- Al Regdos - Custom Protein0.5 scoop64 cal
- Fresh/Frozen Mixed Berries149 grams66 cal
- Chia Seeds (Gm)6 grams31 cal
- Olive Oil14 g126 cal
Meal Totals
635cal28gprotein79gcarbs23gfat13gfibre
SNACK10:30AM
- Barebells Protein Bars1 bar212 cal
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
324cal21gprotein42gcarbs8gfat6gfibre
LUNCH1:00PM
- G Hughes - Sugar Free BBQ Sauce40 grams11 cal
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Basmati Rice, Cooked200 g229 cal
Meal Totals
511cal53gprotein59gcarbs7gfat7gfibre
SNACK3:30PM
- Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
149cal2gprotein33gcarbs1gfat3gfibre
DINNER6:00PM
- Grouper (oz)(Cooked)8 oz242 cal
- Russet Potato (Baked)350 grams336 cal
- Butter, Unsalted8 g59 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
705cal70gprotein86gcarbs9gfat14gfibre
SNACK9:00PM
- Oikos - Triple 0 - Any Flavor150 grams88 cal
- Al Regdos - Custom Protein0.5 scoop64 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
221cal31gprotein22gcarbs1gfat3gfibre
Saturday
Aug 8Daily Totals
2436
Calories
188g
Protein
259g
Carbs
72g
Fat
44g
Fibre
BREAKFAST6:30AM
- Egg White150 g73 cal
- Egg (Large)1 egg75 cal
- Low Fat Shredded Cheese20 grams64 cal
- Mixed Vegetables (Your Choice)50 grams20 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Garlic Powder0.25 tsp3 cal
- Paprika (Ground)0.25 tsp2 cal
- Sweet Potato (cooked)(Gm)300 g262 cal
Meal Totals
498cal34gprotein68gcarbs10gfat11gfibre
SNACK9:30AM
- Chomps Turkey Stick2 stick168 cal
- Mandarin Orange2 medium80 cal
Meal Totals
248cal26gprotein18gcarbs8gfat3gfibre
LUNCH12:00PM
- Avocado (Single)0.25 medium (~150 g edible)66 cal
- Spinach (Gm)40 g12 cal
- White Rice (Cooked)300 grams377 cal
- 93/7 - Lean Ground Turkey (Cooked)4.5 oz234 cal
- Newman's Own Dressing - Light Balsamic Vinaigrette25 grams37 cal
Meal Totals
726cal39gprotein93gcarbs22gfat10gfibre
SNACK3:00PM
- Apple (Whole)1 medium (~182 g)105 cal
- Peanut Butter20 grams122 cal
Meal Totals
230cal5gprotein30gcarbs10gfat4gfibre
DINNER6:00PM
- 93/7 Ground Beef (Raw)6 oz246 cal
- 80 calories & delightful wheat hamburger buns by sara lee2 bun162 cal
- Kraft Deli Deluxe Reduced Fat Yellow American Cheese Slices2 slice108 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
558cal53gprotein37gcarbs22gfat16gfibre
SNACK9:00PM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Al Regdos - Custom Protein0.5 scoop64 cal
Meal Totals
176cal31gprotein13gcarbs0gfat
Sunday
Aug 9Daily Totals
2448
Calories
198g
Protein
270g
Carbs
64g
Fat
34g
Fibre
BREAKFAST6:30AM
- Egg White150 g73 cal
- Egg (Large)1 egg75 cal
- Low Fat Shredded Cheese20 grams64 cal
- Mixed Vegetables (Your Choice)50 grams20 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Garlic Powder0.25 tsp3 cal
- Paprika (Ground)0.25 tsp2 cal
- Sweet Potato (cooked)(Gm)300 g262 cal
Meal Totals
498cal34gprotein68gcarbs10gfat11gfibre
SNACK9:30AM
- Chomps Turkey Stick2 stick168 cal
- Mandarin Orange2 medium80 cal
Meal Totals
248cal26gprotein18gcarbs8gfat3gfibre
LUNCH12:00PM
- Avocado (Single)0.25 medium (~150 g edible)66 cal
- Spinach (Gm)40 g12 cal
- White Rice (Cooked)300 grams377 cal
- 93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
- Newman's Own Dressing - Light Balsamic Vinaigrette25 grams37 cal
Meal Totals
751cal43gprotein93gcarbs23gfat10gfibre
SNACK3:00PM
- Apple (Whole)1 medium (~182 g)105 cal
- Peanut Butter20 grams122 cal
Meal Totals
230cal5gprotein30gcarbs10gfat4gfibre
DINNER6:00PM
- Grilled Chicken (Oz)6 oz246 cal
- Pasta Whole Wheat - (Cooked)100 grams157 cal
- Rao'S Marinara Sauce100 grams76 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
545cal59gprotein48gcarbs13gfat6gfibre
SNACK9:00PM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Al Regdos - Custom Protein0.5 scoop64 cal
Meal Totals
176cal31gprotein13gcarbs0gfat
Shopping List
80 calories & delightful wheat hamburger buns by sara lee2 bun
93/7 - Lean Ground Turkey (Cooked)9.5 oz
93/7 Ground Beef (Raw)6 oz
93/7 Lean Ground Beef (Cooked)12 oz
Al Regdos - Custom Protein6 scoop
Apple (Whole)5 medium (~182 g)
Avocado (Single)0.5 medium (~150 g edible)
Banana, Single4 medium (~118 g)
Barebells Protein Bars5 bar
Basmati Rice, Cooked1000 g
Bell Pepper140 g
Black Pepper (Dash)2 dash
Broccoli (gm)150 g
Brown Rice Cakes18 rice cake
Butter, Unsalted8 g
Chia Seeds (Gm)30 grams
Chili Powder0.5 tsp
Chomps Turkey Stick4 stick
Egg (Large)2 egg
Egg White300 g
Fresh/Frozen Mixed Berries1129 grams
G Hughes - Sugar Free BBQ Sauce180 grams
Garlic Powder0.5 tsp
Gravy120 ml
Greek Yogurt - Nonfat - Any Flavor400 grams
Grilled Chicken (Oz)37 oz
Ground Elk (Cooked)4.5 Oz
Grouper (oz)(Cooked)8 oz
Honey10 g
Kraft Deli Deluxe Reduced Fat Yellow American Cheese Slices2 slice
Low Fat Shredded Cheese40 grams
Mandarin Orange6 medium
Mixed Vegetables (Your Choice)720 grams
Newman's Own Dressing - Light Balsamic Vinaigrette50 grams
Oatmeal Prepared With Quick Oats440 grams
Oikos - Triple 0 - Any Flavor750 grams
Olive Oil78 g
Onion (Gm)120 g
Paprika (Ground)1 tsp
Pasta Whole Wheat - (Cooked)100 grams
Peanut Butter40 grams
Pepper, Black, Ground2 dash
Perfect Aminos5 serving
Potatoes (Uncooked)425 g
Rao'S Marinara Sauce100 grams
Rice Cakes (Your Choice Flavor)15 Rice cake
Romaine/Cos Lettuce500 g
Russet Potato (Baked)350 grams
Salmon (Cooked)5 oz
Salt0.5 tsp
Salt (Dash)2 dash
Soy Sauce, Low Sodium (tbsp)6 tbsp
Spinach (Gm)180 g
Sweet Potato (cooked)(Gm)600 g
White Rice (Cooked)1400 grams
Recipes
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.
Ground Beef Stir Frytap
DIRECTIONS
NOTE: Ground beef is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add cooked ground beef 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!
Salmon, Vegetables - Air Fryer Potato Wedgestap
Directions
NOTE: Potatoes weighed out UNCOOKED
1) Preheat an air fryer to 400 degrees F (200 degrees C).
2) Cut each potato in half lengthwise. Cut each half in half lengthwise, and then cut each quarter in half lengthwise. You will have 16 wedges. Gather the seasonings.
3) Place potato wedges in a large bowl. Add olive oil, paprika, parsley, chili, salt, and pepper; mix until well combined.
4) Place 1/2 of the potato wedges in the basket of the air fryer and cook for 10 minutes.
5) Flip wedges with tongs and cook for an additional 5 minutes. Remove to a plate.
6) Repeat to cook the remaining wedges.
Enjoy!
Seasonings: Paprika (Ground) (0.5 tsp), Chili Powder (0.5 tsp), Salt (0.5 tsp), Pepper, Black, Ground (2 dash).
Power Protein Avocado Bowltap
NOTE: Meat is weighed out COOKED or RAW depending on listing (be mindful to double check and if you have a preference let us know)
1) Cook the protein source
Season with salt, pepper, and garlic powder.
2)Prepare the Rice
Cook white rice ahead of time (1 part rice : 2 parts water, simmer until fluffy).
3)Assemble the Bowl
Start with baby spinach at the base then add warm rice and cooked protein source. Top with dressing and sliced avocado to stir in.
Breakfast Burrito - Low Carb Wraptap
1) Cook veggies
- Heat a skillet over medium. Add oil spray and cook mixed vegetables until softened, about 5 minutes.
2) Scramble egg whites & eggs
- Pour eggs into the pan with the veggies.
- Season with salt, pepper, garlic powder, and smoked paprika.
- Stir until cooked through and fluffy.
3) Assemble burritos
- Warm the Carb Balance wraps.
- Divide the egg-veggie mixture evenly between both wraps.
- Sprinkle cheese over each before rolling up.
4) Serve or wrap in foil to store in fridge/freezer for future use
Roll tightly into burritos. Optionally toast them in the skillet for 1–2 minutes per side for a crisp finish.
Seasonings: Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), Garlic Powder (0.25 tsp), Paprika (Ground) (0.25 tsp).