Stoic Physique

Nutrition Plan

Stoic Physique
Matt Davis
Updated Jul 30, 2026

Daily Targets

MondayAug 32142 cal · 191P 160C 82F
TuesdayAug 42142 cal · 191P 160C 82F
WednesdayAug 52022 cal · 195P 153C 70F
ThursdayAug 62147 cal · 184P 202C 67F
FridayAug 72158 cal · 184P 216C 62F
SaturdayAug 82313 cal · 180P 216C 81F
SundayAug 92158 cal · 184P 216C 62F

Monday

Aug 3
Daily Totals
2142
Calories
191g
Protein
160g
Carbs
82g
Fat
21g
Fibre
Breakfast7 AM
  • Egg (Large)3 egg226 cal
  • Egg Whites100 grams48 cal
  • Keilbasa40 grams109 cal
  • Sourdough Bread1 slice (40gm)109 cal
Meal Totals
499cal39gprotein25gcarbs27gfat1gfibre
New Meal10:30 AM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Lunch1 PM
  • Chicken Breast, Cooked150 g226 cal
  • Siete Almond Flour Tortilla2 tortilla203 cal
  • Onion1 medium (~110 g)47 cal
  • Bell Pepper100 g31 cal
  • Olive Oil7 g63 cal
Meal Totals
567cal54gprotein36gcarbs23gfat4gfibre
Snack4 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Blueberries70 g44 cal
Meal Totals
156cal17gprotein22gcarbs0gfat2gfibre
Dinner6 PM
  • 90/10 Ground Beef - Cooked5 oz297 cal
  • Siete Almond Flour Tortilla2 tortilla203 cal
  • Black Beans (Boiled)50 grams65 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
628cal50gprotein44gcarbs28gfat14gfibre
Snack8:30 PM
  • Popcorn (Popped)2 cups74 cal
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
166cal7gprotein30gcarbs2gfat

Tuesday

Aug 4
Daily Totals
2142
Calories
191g
Protein
160g
Carbs
82g
Fat
21g
Fibre
Breakfast7 AM
  • Egg (Large)3 egg226 cal
  • Egg Whites100 grams48 cal
  • Keilbasa40 grams109 cal
  • Sourdough Bread1 slice (40gm)109 cal
Meal Totals
499cal39gprotein25gcarbs27gfat1gfibre
New Meal10:30 AM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Lunch1 PM
  • Chicken Breast, Cooked150 g226 cal
  • Siete Almond Flour Tortilla2 tortilla203 cal
  • Onion1 medium (~110 g)47 cal
  • Bell Pepper100 g31 cal
  • Olive Oil7 g63 cal
Meal Totals
567cal54gprotein36gcarbs23gfat4gfibre
Snack4 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Blueberries70 g44 cal
Meal Totals
156cal17gprotein22gcarbs0gfat2gfibre
Dinner6 PM
  • 90/10 Ground Beef - Cooked5 oz297 cal
  • Siete Almond Flour Tortilla2 tortilla203 cal
  • Black Beans (Boiled)50 grams65 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
628cal50gprotein44gcarbs28gfat14gfibre
Snack8:30 PM
  • Popcorn (Popped)2 cups74 cal
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
166cal7gprotein30gcarbs2gfat

Wednesday

Aug 5
Daily Totals
2022
Calories
195g
Protein
153g
Carbs
70g
Fat
11g
Fibre
Breakfast7 AM
  • Egg (Large)3 egg226 cal
  • Egg Whites100 grams48 cal
  • Keilbasa40 grams109 cal
  • Sourdough Bread1 slice (40gm)109 cal
Meal Totals
499cal39gprotein25gcarbs27gfat1gfibre
New Meal10:30 AM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Lunch1 PM
  • Chicken Breast, Cooked150 g226 cal
  • Siete Almond Flour Tortilla2 tortilla203 cal
  • Onion0.5 medium (~110 g)24 cal
  • Bell Pepper50 g16 cal
  • Olive Oil7 g63 cal
Meal Totals
531cal53gprotein28gcarbs23gfat2gfibre
Snack4 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Blueberries70 g44 cal
Meal Totals
156cal17gprotein22gcarbs0gfat2gfibre
Dinner6 PM
  • Sirloin Steak - Cooked6 oz292 cal
  • Jasmine Rice (Cooked)100 grams142 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
  • Olive Oil6 g54 cal
Meal Totals
544cal55gprotein45gcarbs16gfat6gfibre
Snack8:30 PM
  • Popcorn (Popped)2 cups74 cal
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
166cal7gprotein30gcarbs2gfat

Thursday

Aug 6
Daily Totals
2147
Calories
184g
Protein
202g
Carbs
67g
Fat
32g
Fibre
Breakfast7 AM
  • Egg (Large)3 egg226 cal
  • Egg Whites100 grams48 cal
  • Keilbasa40 grams109 cal
  • Sourdough Bread1 slice (40gm)109 cal
Meal Totals
499cal39gprotein25gcarbs27gfat1gfibre
New Meal10:30 AM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Lunch1 PM
  • Giant Brand - Rotisserie Chicken Wings4 wings134 cal
  • Jasmine Rice (Cooked)90 grams127 cal
  • Black Beans (Boiled)90 grams118 cal
  • Mixed Vegetables (Your Choice)200 grams80 cal
Meal Totals
459cal21gprotein69gcarbs11gfat23gfibre
Snack4 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Blueberries70 g44 cal
  • Cashews10 g59 cal
Meal Totals
217cal18gprotein25gcarbs5gfat2gfibre
Dinner6 PM
  • Sirloin Steak - Cooked7 oz340 cal
  • Jasmine Rice (Cooked)100 grams142 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
  • Olive Oil6 g54 cal
Meal Totals
598cal64gprotein45gcarbs18gfat6gfibre
Snack8:30 PM
  • Popcorn (Popped)2 cups74 cal
  • Cottage Cheese 2%100 g82 cal
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
248cal18gprotein35gcarbs4gfat

Friday

Aug 7
Daily Totals
2158
Calories
184g
Protein
216g
Carbs
62g
Fat
35g
Fibre
Breakfast7 AM
  • Egg (Large)3 egg226 cal
  • Egg Whites100 grams48 cal
  • Keilbasa40 grams109 cal
  • Sourdough Bread1 slice (40gm)109 cal
Meal Totals
499cal39gprotein25gcarbs27gfat1gfibre
New Meal10:30 AM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Lunch1 PM
  • Giant Brand - Rotisserie Chicken Wings4 wings134 cal
  • Jasmine Rice (Cooked)90 grams127 cal
  • Black Beans (Boiled)90 grams118 cal
  • Mixed Vegetables (Your Choice)200 grams80 cal
Meal Totals
459cal21gprotein69gcarbs11gfat23gfibre
Snack4 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Blueberries70 g44 cal
  • Cashews10 g59 cal
Meal Totals
217cal18gprotein25gcarbs5gfat2gfibre
Dinner6 PM
  • Chicken Breast, Cooked170 g256 cal
  • Pasta (Cooked)(gm)150 grams236 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
  • Olive Oil6 g54 cal
Meal Totals
609cal64gprotein59gcarbs13gfat9gfibre
Snack8:30 PM
  • Popcorn (Popped)2 cups74 cal
  • Cottage Cheese 2%100 g82 cal
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
248cal18gprotein35gcarbs4gfat

Saturday

Aug 8
Daily Totals
2313
Calories
180g
Protein
216g
Carbs
81g
Fat
26g
Fibre
Breakfast7 AM
  • Egg (Large)3 egg226 cal
  • Egg Whites100 grams48 cal
  • Keilbasa40 grams109 cal
  • Sourdough Bread1 slice (40gm)109 cal
Meal Totals
499cal39gprotein25gcarbs27gfat1gfibre
New Meal10:30 AM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Lunch1 PM
  • Giant Brand - Rotisserie Chicken Wings4 wings134 cal
  • Jasmine Rice (Cooked)90 grams127 cal
  • Black Beans (Boiled)90 grams118 cal
  • Mixed Vegetables (Your Choice)200 grams80 cal
Meal Totals
459cal21gprotein69gcarbs11gfat23gfibre
Snack4 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Blueberries70 g44 cal
  • Cashews10 g59 cal
Meal Totals
217cal18gprotein25gcarbs5gfat2gfibre
Dinner6 PM
Target Macros
690–840cal54–66gprotein53–65gcarbs29–35gfat
NoteDinner Out
Snack8:30 PM
  • Popcorn (Popped)2 cups74 cal
  • Cottage Cheese 2%100 g82 cal
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
248cal18gprotein35gcarbs4gfat

Sunday

Aug 9
Daily Totals
2158
Calories
184g
Protein
216g
Carbs
62g
Fat
35g
Fibre
Breakfast7 AM
  • Egg (Large)3 egg226 cal
  • Egg Whites100 grams48 cal
  • Keilbasa40 grams109 cal
  • Sourdough Bread1 slice (40gm)109 cal
Meal Totals
499cal39gprotein25gcarbs27gfat1gfibre
New Meal10:30 AM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Lunch1 PM
  • Giant Brand - Rotisserie Chicken Wings4 wings134 cal
  • Jasmine Rice (Cooked)90 grams127 cal
  • Black Beans (Boiled)90 grams118 cal
  • Mixed Vegetables (Your Choice)200 grams80 cal
Meal Totals
459cal21gprotein69gcarbs11gfat23gfibre
Snack4 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Blueberries70 g44 cal
  • Cashews10 g59 cal
Meal Totals
217cal18gprotein25gcarbs5gfat2gfibre
Dinner6 PM
  • Chicken Breast, Cooked170 g256 cal
  • Pasta (Cooked)(gm)150 grams236 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
  • Olive Oil6 g54 cal
Meal Totals
609cal64gprotein59gcarbs13gfat9gfibre
Snack8:30 PM
  • Popcorn (Popped)2 cups74 cal
  • Cottage Cheese 2%100 g82 cal
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
248cal18gprotein35gcarbs4gfat

Shopping List

90/10 Ground Beef - Cooked10 oz
Bell Pepper250 g
Black Beans (Boiled)460 grams
Blueberries490 g
Cashews40 g
Chicken Breast, Cooked790 g
Cottage Cheese 2%400 g
Egg (Large)21 egg
Egg Whites700 grams
Giant Brand - Rotisserie Chicken Wings16 wings
Greek Yogurt - Nonfat - Any Flavor1400 grams
Jasmine Rice (Cooked)560 grams
Keilbasa280 grams
Mixed Vegetables (Your Choice)1700 grams
Olive Oil45 g
Onion2.5 medium (~110 g)
Pasta (Cooked)(gm)300 grams
Popcorn (Popped)14 cups
Siete Almond Flour Tortilla10 tortilla
Sirloin Steak - Cooked13 oz
Sourdough Bread7 slice (40gm)
Whey Protein Powder7 scoop
Yasso Frozen Yogurt Bar7 bar