Nutrition Plan
Stoic Physique
Matt Pauling
Updated Jul 30, 2026
Daily Targets
MondayAug 31749 cal · 150P 132C 69F
TuesdayAug 41749 cal · 150P 132C 69F
WednesdayAug 51749 cal · 150P 132C 69F
ThursdayAug 61749 cal · 150P 132C 69F
FridayAug 71739 cal · 151P 133C 67F
SaturdayAug 82364 cal · 182P 211C 88F
SundayAug 92132 cal · 178P 157C 88F
Monday
Aug 3Daily Totals
1749
Calories
150g
Protein
132g
Carbs
69g
Fat
25g
Fibre
Pre Workout
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast7:30 AM
- Pistachio Milk8 fl oz76 cal
- Fresh/Frozen Mixed Berries120 grams53 cal
- Prime Protein - Equip1.5 scoop152 cal
- Oats20 g (dry)76 cal
- MCT Oil10 ml84 cal
Meal Totals
440cal37gprotein37gcarbs16gfat4gfibre
Lunch12:30 PM
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)80 grams101 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
497cal52gprotein34gcarbs17gfat9gfibre
Dinner7:00 PM
- Ribeye Beef Steak (Oz)8 oz563 cal
- Sweet Potato (cooked)(Gm)120 g105 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
708cal60gprotein36gcarbs36gfat8gfibre
Tuesday
Aug 4Daily Totals
1749
Calories
150g
Protein
132g
Carbs
69g
Fat
25g
Fibre
Pre Workout
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast7:30 AM
- Pistachio Milk8 fl oz76 cal
- Fresh/Frozen Mixed Berries120 grams53 cal
- Prime Protein - Equip1.5 scoop152 cal
- Oats20 g (dry)76 cal
- MCT Oil10 ml84 cal
Meal Totals
440cal37gprotein37gcarbs16gfat4gfibre
Lunch12:30 PM
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)80 grams101 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
497cal52gprotein34gcarbs17gfat9gfibre
Dinner7:00 PM
- Ribeye Beef Steak (Oz)8 oz563 cal
- Sweet Potato (cooked)(Gm)120 g105 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
708cal60gprotein36gcarbs36gfat8gfibre
Wednesday
Aug 5Daily Totals
1749
Calories
150g
Protein
132g
Carbs
69g
Fat
25g
Fibre
Pre Workout
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast7:30 AM
- Pistachio Milk8 fl oz76 cal
- Fresh/Frozen Mixed Berries120 grams53 cal
- Prime Protein - Equip1.5 scoop152 cal
- Oats20 g (dry)76 cal
- MCT Oil10 ml84 cal
Meal Totals
440cal37gprotein37gcarbs16gfat4gfibre
Lunch12:30 PM
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)80 grams101 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
497cal52gprotein34gcarbs17gfat9gfibre
Dinner7:00 PM
- Ribeye Beef Steak (Oz)8 oz563 cal
- Sweet Potato (cooked)(Gm)120 g105 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
708cal60gprotein36gcarbs36gfat8gfibre
Thursday
Aug 6Daily Totals
1749
Calories
150g
Protein
132g
Carbs
69g
Fat
25g
Fibre
Pre Workout
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast7:30 AM
- Pistachio Milk8 fl oz76 cal
- Fresh/Frozen Mixed Berries120 grams53 cal
- Prime Protein - Equip1.5 scoop152 cal
- Oats20 g (dry)76 cal
- MCT Oil10 ml84 cal
Meal Totals
440cal37gprotein37gcarbs16gfat4gfibre
Lunch12:30 PM
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)80 grams101 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
497cal52gprotein34gcarbs17gfat9gfibre
Dinner7:00 PM
- Ribeye Beef Steak (Oz)8 oz563 cal
- Sweet Potato (cooked)(Gm)120 g105 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
708cal60gprotein36gcarbs36gfat8gfibre
Friday
Aug 7Daily Totals
1739
Calories
151g
Protein
133g
Carbs
67g
Fat
25g
Fibre
Pre Workout
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast7:30 AM
- Pistachio Milk8 fl oz76 cal
- Fresh/Frozen Mixed Berries120 grams53 cal
- Prime Protein - Equip1.5 scoop152 cal
- Oats20 g (dry)76 cal
- MCT Oil10 ml84 cal
Meal Totals
440cal37gprotein37gcarbs16gfat4gfibre
Lunch12:30 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Sweet Potato (cooked)(Gm)80 g70 cal
- Mixed Vegetables (Your Choice)70 grams28 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
503cal46gprotein28gcarbs23gfat10gfibre
Dinner7:00 PM
- Chicken Thigh (Cooked)(Skinless)8 oz443 cal
- White Rice (Cooked)120 grams151 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil6 g54 cal
Meal Totals
692cal67gprotein43gcarbs28gfat7gfibre
Saturday
Aug 8Daily Totals
2364
Calories
182g
Protein
211g
Carbs
88g
Fat
39g
Fibre
Pre Workout
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast7:30 AM
- Pistachio Milk8 fl oz76 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
- Prime Protein - Equip1 scoop101 cal
- Oats20 g (dry)76 cal
- MCT Oil10 ml84 cal
Meal Totals
428cal27gprotein44gcarbs16gfat6gfibre
Lunch12:30 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Mixed Vegetables (Your Choice)70 grams28 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
517cal40gprotein42gcarbs21gfat12gfibre
Snack3:00 PM
- Chomps Beef Stick2 beef stick206 cal
Meal Totals
206cal20gprotein0gcarbs14gfat
Dinner7:00 PM
- Chicken Thigh (Cooked)(Skinless)8 oz443 cal
- White Rice (Cooked)200 grams252 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil6 g54 cal
Meal Totals
792cal69gprotein66gcarbs28gfat8gfibre
Snack8:00 PM
- Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
- Silk Almond Milk Yogurt - Vanilla70 grams93 cal
- Dates (Single)2 date45 cal
- Cinnamon1 grams3 cal
- Prime Protein - Equip1 scoop101 cal
- Maple Syrup15 g40 cal
Meal Totals
317cal25gprotein34gcarbs9gfat9gfibre
Sunday
Aug 9Daily Totals
2132
Calories
178g
Protein
157g
Carbs
88g
Fat
30g
Fibre
Pre Workout
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast7:30 AM
- Pistachio Milk8 fl oz76 cal
- Fresh/Frozen Mixed Berries120 grams53 cal
- Prime Protein - Equip1 scoop101 cal
- Oats20 g (dry)76 cal
- MCT Oil10 ml84 cal
Meal Totals
392cal26gprotein36gcarbs16gfat4gfibre
Lunch12:30 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Sweet Potato (cooked)(Gm)80 g70 cal
- Mixed Vegetables (Your Choice)70 grams28 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
457cal39gprotein28gcarbs21gfat10gfibre
Snack3:00 PM
- Chomps Beef Stick2 beef stick206 cal
Meal Totals
206cal20gprotein0gcarbs14gfat
Dinner7:00 PM
- Chicken Thigh (Cooked)(Skinless)8 oz443 cal
- White Rice (Cooked)120 grams151 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil6 g54 cal
Meal Totals
692cal67gprotein43gcarbs28gfat7gfibre
Snack8:00 PM
- Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
- Silk Almond Milk Yogurt - Vanilla70 grams93 cal
- Dates (Single)1 date22 cal
- Cinnamon1 grams3 cal
- Prime Protein - Equip1 scoop101 cal
- Maple Syrup10 g27 cal
Meal Totals
281cal25gprotein25gcarbs9gfat5gfibre
Additional Options
Breakfast Option #1
- Egg (Large)2 egg150 cal
- Egg White100 g48 cal
- Oats30 g (dry)115 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- Honey5 g16 cal
Meal Totals
365cal28gprotein34gcarbs13gfat5gfibre
Lunch Option #1
- Chicken Thigh (Cooked)(Skinless)5 oz277 cal
- Sweet Potato (cooked)(Gm)120 g105 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Avocado (Single)0.25 medium (~150 g edible)66 cal
Meal Totals
487cal44gprotein35gcarbs19gfat10gfibre
Dinner Option #1
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
- Jovial - Brown Rice Pasta (gluten free) uncooked2.5 oz268 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil12 g108 cal
Meal Totals
741cal57gprotein63gcarbs29gfat7gfibre
Dinner Option #2
- Chicken Thigh (Cooked)(Skinless)6 oz332 cal
- Jovial - Brown Rice Pasta (gluten free) uncooked2.5 oz268 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Olive Oil12 g108 cal
Meal Totals
743cal55gprotein61gcarbs31gfat6gfibre
Dinner Option #3 (Heat N' Eat)
- Tyson Blackened Chicken Breast Strips8 oz296 cal
- Minute Rice2 cups398 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
734cal63gprotein89gcarbs14gfat4gfibre
Lunch Option #2 (Heat N' Eat)
- Tyson Blackened Chicken Breast Strips8 oz296 cal
- Minute Rice1 cups199 cal
Meal Totals
495cal57gprotein42gcarbs11gfat
Snack Option #13:00 PM
- Prime Protein - Equip1 scoop101 cal
- Pistachio Milk8 fl oz76 cal
- Dates (Single)2 date45 cal
Meal Totals
225cal23gprotein22gcarbs5gfat8gfibre
Snack Option #23:00 PM
- Jacobs Bar1 bar223 cal
Meal Totals
223cal20gprotein20gcarbs7gfat
Shopping List
93/7 Lean Ground Beef (Cooked)16 oz
Almond Milk, Unsweetened (FLOZ)16 fl oz
Apple (Whole)7 medium (~182 g)
Avocado (Single)3.5 medium (~150 g edible)
Chicken Thigh (Cooked)(Skinless)24 oz
Chomps Beef Stick4 beef stick
Cinnamon2 grams
Dates (Single)3 date
Fresh/Frozen Mixed Berries920 grams
Grilled Chicken (Oz)24 oz
Maple Syrup25 g
MCT Oil70 ml
Mixed Vegetables (Your Choice)1150 grams
Oats140 g (dry)
Olive Oil18 g
Pistachio Milk56 fl oz
Prime Protein - Equip11.5 scoop
Ribeye Beef Steak (Oz)32 oz
Silk Almond Milk Yogurt - Vanilla140 grams
Sweet Potato (cooked)(Gm)790 g
White Rice (Cooked)760 grams
Options Shopping List
93/7 Lean Ground Beef (Cooked)7 oz
Avocado (Single)0.3 medium (~150 g edible)
Chicken Thigh (Cooked)(Skinless)11 oz
Dates (Single)2 date
Egg (Large)2 egg
Egg White100 g
Fresh/Frozen Mixed Berries80 grams
Honey5 g
Jacobs Bar1 bar
Jovial - Brown Rice Pasta (gluten free) uncooked5 oz
Minute Rice3 cups
Mixed Vegetables (Your Choice)380 grams
Oats30 g (dry)
Olive Oil24 g
Pistachio Milk8 fl oz
Prime Protein - Equip1 scoop
Sweet Potato (cooked)(Gm)120 g
Tyson Blackened Chicken Breast Strips16 oz
Recipes
Ninja Creami (Non Dairy)tap
Instructions: Blend everything until completely smooth with no chunks, pour into Ninja Creami container and freeze flat for 12–24 hours, spin on Lite Ice Cream mode, then re-spin 1–2 times, if crumbly add 1–2 tbsp almond milk and re-spin again until creamy.
Flavor Variations: Chocolate version = add 1 tbsp cocoa powder and optional sweetener, Peanut butter version = add 10g, Berry version = add 100g frozen berries blended in, Cinnamon roll version = add extra cinnamon and a drop of maple extract.
Notes: Blend dates fully to avoid gritty texture, do not skip re-spin, use small amount of liquid when fixing texture, avoid adding too much liquid or it will turn soupy.