Nutrition Plan
Stoic Physique
Darren Mcclellan
Updated Jul 30, 2026
Daily Targets
MondayAug 31974 cal · 201P 171C 54F
TuesdayAug 42006 cal · 196P 175C 58F
WednesdayAug 52044 cal · 193P 174C 64F
ThursdayAug 62015 cal · 198P 191C 51F
FridayAug 71941 cal · 185P 181C 53F
SaturdayAug 82085 cal · 193P 191C 61F
SundayAug 92072 cal · 196P 187C 60F
Monday
Aug 3Daily Totals
1974
Calories
201g
Protein
171g
Carbs
54g
Fat
27g
Fibre
Breakfast7:30 AM
- Whey Protein Powder1 scoop122 cal
- Granola25 grams118 cal
- Oikos - Triple 0 - Any Flavor200 grams118 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
452cal48gprotein47gcarbs8gfat4gfibre
Lunch12:30 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
- Low Fat Shredded Cheese25 grams81 cal
- Salsa60 grams20 cal
Meal Totals
468cal62gprotein10gcarbs20gfat2gfibre
Snack4:00 PM
- Chomps Turkey Stick1 stick84 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
188cal13gprotein25gcarbs4gfat4gfibre
Dinner6:00 PM
- Chicken Breast (Cooked)(OZ)7 oz309 cal
- White Rice (Cooked)175 grams221 cal
- Black Beans (Boiled)80 grams105 cal
- Roasted Broccoli50 grams55 cal
- Olive Oil10 g90 cal
Meal Totals
774cal73gprotein71gcarbs22gfat17gfibre
Snack9:00 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Tuesday
Aug 4Daily Totals
2006
Calories
196g
Protein
175g
Carbs
58g
Fat
17g
Fibre
Breakfast7:30 AM
- Oikos - Triple 0 - Any Flavor200 grams118 cal
- Whey Protein Powder1 scoop122 cal
- Granola25 grams118 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
452cal48gprotein47gcarbs8gfat4gfibre
Lunch12:30 PM
- Chicken Breast (Cooked)(OZ)6 oz265 cal
- White Rice (Cooked)180 grams227 cal
- Roasted Broccoli50 grams55 cal
- Olive Oil10 g90 cal
Meal Totals
633cal57gprotein54gcarbs21gfat4gfibre
Snack4:00 PM
- Whey Protein Powder1.5 scoop183 cal
Meal Totals
182cal36gprotein5gcarbs2gfat
Dinner6:30 PM
- 93/7 - Lean Ground Turkey (Cooked)6 oz312 cal
- Potatoes (Uncooked)250 g183 cal
- Green Beans150 g56 cal
- Olive Oil10 g90 cal
Meal Totals
647cal50gprotein51gcarbs27gfat9gfibre
Snack9:00 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Wednesday
Aug 5Daily Totals
2044
Calories
193g
Protein
174g
Carbs
64g
Fat
20g
Fibre
Breakfast7:30 AM
- Whey Protein Powder1 scoop122 cal
- Granola25 grams118 cal
- Oikos - Triple 0 - Any Flavor200 grams118 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
452cal48gprotein47gcarbs8gfat4gfibre
Lunch12:30 PM
- Chicken Breast (Cooked)(OZ)6 oz265 cal
- White Rice (Cooked)150 grams189 cal
- Roasted Broccoli50 grams55 cal
- Olive Oil10 g90 cal
Meal Totals
597cal57gprotein45gcarbs21gfat3gfibre
Snack4:00 PM
- Beef Jerky50 grams131 cal
- Mandarin Orange1 medium40 cal
Meal Totals
174cal19gprotein20gcarbs2gfat2gfibre
Dinner6:30 PM
- 93/7 - Lean Ground Turkey (Cooked)6 oz312 cal
- Potatoes (Uncooked)250 g183 cal
- Green Beans100 g37 cal
- Olive Oil8 g72 cal
Meal Totals
609cal49gprotein47gcarbs25gfat8gfibre
Snack9:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Thursday
Aug 6Daily Totals
2015
Calories
198g
Protein
191g
Carbs
51g
Fat
23g
Fibre
Breakfast7:30 AM
- Whey Protein Powder1 scoop122 cal
- Granola25 grams118 cal
- Oikos - Triple 0 - Any Flavor200 grams118 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
452cal48gprotein47gcarbs8gfat4gfibre
Lunch12:30 PM
- Albacore Wild Tuna packet (in water)(3oz)2 packet213 cal
- Whole Wheat Bread2 slice164 cal
- Carrots150 g67 cal
- Olive Oil8 g72 cal
Meal Totals
516cal51gprotein42gcarbs16gfat8gfibre
Snack4:00 PM
- Non-Fat Cottage Cheese220 grams147 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
197cal23gprotein24gcarbs1gfat2gfibre
Dinner6:30 PM
- Sirloin Steak - Cooked8 oz389 cal
- Sweet Potato (cooked)(Gm)300 g262 cal
- Olive Oil12 g108 cal
Meal Totals
758cal71gprotein60gcarbs26gfat9gfibre
Snack9:00 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Friday
Aug 7Daily Totals
1941
Calories
185g
Protein
181g
Carbs
53g
Fat
20g
Fibre
Breakfast7:30 AM
- Egg (Large)2 egg150 cal
- Egg White200 g96 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
287cal35gprotein12gcarbs11gfat2gfibre
Lunch12:30 PM
- Albacore Wild Tuna packet (in water)(3oz)2 packet213 cal
- Whole Wheat Bread2 slice164 cal
- Carrots150 g67 cal
Meal Totals
444cal51gprotein42gcarbs8gfat8gfibre
Snack4:00 PM
- Apple (Whole)1 medium (~182 g)105 cal
- Whey Protein Powder2 scoop243 cal
Meal Totals
347cal49gprotein31gcarbs3gfat4gfibre
Dinner6:30 PM
- Medium Pizza (Varied Toppings)(Slices)2 Slice646 cal
Meal Totals
646cal24gprotein70gcarbs30gfat4gfibre
Snack9:00 PM
- Non-Fat Cottage Cheese250 grams167 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
217cal26gprotein26gcarbs1gfat2gfibre
Saturday
Aug 8Daily Totals
2085
Calories
193g
Protein
191g
Carbs
61g
Fat
26g
Fibre
Breakfast7:30 AM
- Egg (Large)3 egg226 cal
- Egg White120 g58 cal
- Whole Wheat Bread2 slice164 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
495cal41gprotein40gcarbs19gfat6gfibre
Lunch12:30 PM
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
375cal51gprotein27gcarbs7gfat7gfibre
Snack4:00 PM
- Chomps Turkey Stick2 stick168 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
272cal25gprotein25gcarbs8gfat4gfibre
Dinner6:30 PM
- Salmon (Cooked)8 oz400 cal
- White Rice (Cooked)250 grams315 cal
- Olive Oil10 g90 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
851cal71gprotein81gcarbs27gfat9gfibre
Snack9:00 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Sunday
Aug 9Daily Totals
2072
Calories
196g
Protein
187g
Carbs
60g
Fat
75g
Fibre
Breakfast7:30 AM
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Egg White100 g48 cal
- Egg (Large)2 egg150 cal
- Low Fat Shredded Cheese28 grams90 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Seasonings0 to taste0 cal
Meal Totals
469cal46gprotein15gcarbs25gfat38gfibre
Lunch12:30 PM
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Dave's Killer Bread - Thin Sliced2 slice138 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
375cal51gprotein27gcarbs7gfat7gfibre
Snack4:00 PM
- Iq Bar1 bar201 cal
- Carrots100 g44 cal
Meal Totals
245cal13gprotein19gcarbs13gfat11gfibre
Dinner6:00 PM
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)60 grams79 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
- Sirloin Steak - Cooked8 oz389 cal
- White Rice (Cooked)200 grams252 cal
Meal Totals
891cal81gprotein108gcarbs15gfat19gfibre
Snack9:00 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Shopping List
93/7 - Lean Ground Turkey (Cooked)12 oz
93/7 Lean Ground Beef (Cooked)5 oz
Albacore Wild Tuna packet (in water)(3oz)4 packet
Apple (Whole)3 medium (~182 g)
Barebells Protein Bars1 bar
Beef Jerky50 grams
Black Beans (Boiled)140 grams
Carrots400 g
Chicken Breast (Cooked)(OZ)29 oz
Chomps Turkey Stick3 stick
Corn (canned)60 grams
Dave's Killer Bread - Thin Sliced4 slice
Egg (Large)7 egg
Egg White420 g
Fresh/Frozen Mixed Berries1200 grams
Granola100 grams
Green Beans250 g
Iceberg Lettuce (Leaf)4 Leaf (med - 8gm)
Iq Bar1 bar
Low Fat Shredded Cheese53 grams
Mandarin Orange1 medium
Medium Pizza (Varied Toppings)(Slices)2 Slice
Mission Foods - Carb Balance Flour Tortillas2 serving
Mixed Vegetables (Your Choice)200 grams
Non-Fat Cottage Cheese470 grams
Oikos - Triple 0 - Any Flavor800 grams
Olive Oil78 g
Onion0.5 medium (~110 g)
Potatoes (Uncooked)500 g
Quest Protein Chips (Snack Bag)1 Bag (32gm)
Roasted Broccoli150 grams
Romaine/Cos Lettuce100 g
Salmon (Cooked)8 oz
Salsa160 grams
Sirloin Steak - Cooked16 oz
Sweet Potato (cooked)(Gm)300 g
Taco Seasoning Mix (40% Less Sodium)15 grams
Tomato0.5 medium (~123 g)
Tomato (Slices)4 Slice (~20gm)
Whey Protein Powder7.5 scoop
White Rice (Cooked)955 grams
Whole Wheat Bread6 slice
Yasso Frozen Yogurt Bar5 bar
Recipes
Chicken Sandwichtap
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
Steak Fiesta Bowltap
NOTE: Steak is weighed out COOKED
1. Cook steak with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice, chipotle peppers 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 steak and dress with the bean and corn mixture.
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).