Nutrition Plan
Stoic Physique
Richard Golubow
Updated Jul 30, 2026
Daily Targets
MondayAug 31506 cal · 177P 114C 38F
TuesdayAug 41561 cal · 172P 117C 45F
WednesdayAug 51486 cal · 176P 110C 38F
ThursdayAug 61571 cal · 182P 123C 39F
FridayAug 71605 cal · 181P 128C 41F
SaturdayAug 82112 cal · 192P 237C 44F
SundayAug 91521 cal · 168P 129C 37F
Monday
Aug 3Daily Totals
1506
Calories
177g
Protein
114g
Carbs
38g
Fat
22g
Fibre
Breakfast7:00 AM
- Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- Land O Lakes Butter - Olive oil & Sea salt4 grams26 cal
Meal Totals
283cal25gprotein30gcarbs7gfat6gfibre
Snack10:00 AM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch1:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Potatoes (gm)(Cooked)100 grams89 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
366cal52gprotein26gcarbs6gfat5gfibre
Snack4:00 PM
- Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Meal Totals
139cal20gprotein8gcarbs3gfat1gfibre
Dinner8:00 PM
- Salmon (Cooked)7 oz350 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
Meal Totals
506cal60gprotein35gcarbs14gfat7gfibre
Tuesday
Aug 4Daily Totals
1561
Calories
172g
Protein
117g
Carbs
45g
Fat
23g
Fibre
Pre Workout
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
32cal0gprotein8gcarbs0gfat2gfibre
Breakfast7:00 AM
- Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- Land O Lakes Butter - Olive oil & Sea salt4 grams26 cal
Meal Totals
283cal25gprotein30gcarbs7gfat6gfibre
Snack10:00 AM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch1:00 PM
- Salmon (Cooked)6 oz300 cal
- Sweet Potato (cooked)(Gm)80 g70 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
Meal Totals
396cal51gprotein21gcarbs12gfat5gfibre
Snack4:00 PM
- Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Meal Totals
139cal20gprotein8gcarbs3gfat1gfibre
Dinner8:00 PM
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
- Pasta (Cooked)(gm)80 grams126 cal
- Tomato Pasta Sauce (Red)70 grams32 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
Meal Totals
499cal56gprotein35gcarbs15gfat6gfibre
Wednesday
Aug 5Daily Totals
1486
Calories
176g
Protein
110g
Carbs
38g
Fat
22g
Fibre
Breakfast7:00 AM
- Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- Land O Lakes Butter - Olive oil & Sea salt4 grams26 cal
Meal Totals
283cal25gprotein30gcarbs7gfat6gfibre
Snack10:00 AM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch1:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Potatoes (gm)(Cooked)80 grams71 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
346cal51gprotein22gcarbs6gfat5gfibre
Snack4:00 PM
- Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Meal Totals
139cal20gprotein8gcarbs3gfat1gfibre
Dinner8:00 PM
- Salmon (Cooked)7 oz350 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
Meal Totals
506cal60gprotein35gcarbs14gfat7gfibre
Thursday
Aug 6Daily Totals
1571
Calories
182g
Protein
123g
Carbs
39g
Fat
27g
Fibre
Pre Workout
- Fresh/Frozen Mixed Berries50 grams23 cal
Meal Totals
20cal0gprotein5gcarbs0gfat1gfibre
Breakfast7:00 AM
- Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
Meal Totals
265cal25gprotein30gcarbs5gfat6gfibre
Snack10:00 AM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch1:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Sweet Potato (cooked)(Gm)60 g52 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
Meal Totals
322cal50gprotein17gcarbs6gfat4gfibre
Snack4:00 PM
- Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
Meal Totals
139cal20gprotein8gcarbs3gfat1gfibre
Dinner8:00 PM
- Salmon (Cooked)7 oz350 cal
- Dave's Killer Bread - 21 Whole Grains2 slice243 cal
- Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
613cal67gprotein48gcarbs17gfat12gfibre
Friday
Aug 7Daily Totals
1605
Calories
181g
Protein
128g
Carbs
41g
Fat
25g
Fibre
Breakfast7:00 AM
- Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- Land O Lakes Butter - Olive oil & Sea salt3 grams19 cal
Meal Totals
283cal25gprotein30gcarbs7gfat6gfibre
Snack10:00 AM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch1:00 PM
- Salmon (Cooked)6 oz300 cal
- Dave's Killer Bread - 21 Whole Grains2 slice243 cal
- Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
563cal59gprotein48gcarbs15gfat12gfibre
Snack4:00 PM
- Core Power 26G Protein1 bottle181 cal
Meal Totals
181cal26gprotein8gcarbs5gfat
Dinner8:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)80 grams101 cal
- Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
366cal51gprotein27gcarbs6gfat4gfibre
Saturday
Aug 8Daily Totals
2112
Calories
192g
Protein
237g
Carbs
44g
Fat
32g
Fibre
Pre Workout
- Fresh/Frozen Mixed Berries200 grams89 cal
- Honey20 g66 cal
Meal Totals
157cal1gprotein36gcarbs1gfat4gfibre
Breakfast7:00 AM
- Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
- Dave's Killer Bread - 21 Whole Grains2 slice243 cal
Meal Totals
382cal30gprotein52gcarbs6gfat11gfibre
Snack10:00 AM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch1:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)200 grams252 cal
- Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
514cal53gprotein62gcarbs6gfat6gfibre
Snack4:00 PM
- Core Power 26G Protein1 bottle181 cal
Meal Totals
181cal26gprotein8gcarbs5gfat
Dinner8:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Daves Killer Bread - Burger Buns Done Right2 bun340 cal
- Low Fat Shredded Cheese10 grams32 cal
- Mixed Vegetables (Your Choice)40 grams16 cal
Meal Totals
666cal62gprotein64gcarbs18gfat8gfibre
Sunday
Aug 9Daily Totals
1521
Calories
168g
Protein
129g
Carbs
37g
Fat
21g
Fibre
Pre Workout
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
53cal1gprotein10gcarbs1gfat2gfibre
Breakfast7:00 AM
- Chobani - 20g Protein (Greek Yogurt)1 cup139 cal
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
Meal Totals
265cal25gprotein30gcarbs5gfat6gfibre
Snack10:00 AM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Lunch1:00 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Daves Killer Bread - Burger Buns Done Right1 bun170 cal
- Mixed Vegetables (Your Choice)40 grams16 cal
Meal Totals
416cal44gprotein33gcarbs12gfat5gfibre
Snack4:00 PM
- Core Power 26G Protein1 bottle181 cal
Meal Totals
181cal26gprotein8gcarbs5gfat
Dinner8:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Potatoes (gm)(Cooked)150 grams134 cal
- Mixed Vegetables (Your Choice)40 grams16 cal
Meal Totals
394cal52gprotein33gcarbs6gfat5gfibre
Additional Options
Breakfast Option
- Whey Protein Powder1 scoop122 cal
- Almond Milk, Unsweetened (FLOZ)7 fl oz30 cal
- Sourdough Bread - Izzio1 slice64 cal
- Kerrygold Butter10 grams71 cal
Meal Totals
288cal27gprotein18gcarbs12gfat1gfibre
Lunch Option #1
- Onion (Gm)50 g22 cal
- Bell Pepper50 g16 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)50 g21 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Olive Oil5 g45 cal
- Grilled Chicken (Oz)6 oz246 cal
- Potatoes (gm)(Cooked)100 grams89 cal
Meal Totals
472cal56gprotein35gcarbs12gfat6gfibre
Lunch Option #2
- White Rice (Cooked)80 grams101 cal
- Baby Spinach25 grams8 cal
- Olive Oil5 g45 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Garlic Powder0.25 tsp3 cal
- Paprika (Ground)0.25 tsp2 cal
- Salt & Pepper1 To Taste Serving0 cal
- Primal Balsamic Vinaigrette1 ml3 cal
- Salmon (Cooked)6 oz300 cal
Meal Totals
470cal51gprotein26gcarbs18gfat6gfibre
Dinner Option #1
- Onion (Gm)50 g22 cal
- Bell Pepper50 g16 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)50 g21 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil6 g54 cal
- Salmon (Cooked)5 oz250 cal
- Potatoes (gm)(Cooked)100 grams89 cal
Meal Totals
493cal49gprotein36gcarbs17gfat6gfibre
Dinner Option #2
- Grilled Chicken (Oz)5 oz205 cal
- Tortilla Wrap, White1 wrap188 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
426cal47gprotein37gcarbs10gfat8gfibre
Lunch/Dinner Option (Heat N' Eat)
- Tyson Blackened Chicken Breast Strips6 oz222 cal
- Microwaveable Petite Sweet Potato100 grams87 cal
- Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
326cal42gprotein26gcarbs6gfat2gfibre
Pre Workout Option
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- Honey8 g26 cal
Meal Totals
76cal1gprotein18gcarbs0gfat1gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)18 oz
Barebells Protein Bars7 bar
Chobani - 20g Protein (Greek Yogurt)11 cup
Core Power 26G Protein3 bottle
Dave's Killer Bread - 21 Whole Grains12 slice
Daves Killer Bread - Burger Buns Done Right3 bun
Fresh/Frozen Mixed Berries430 grams
Grilled Chicken (Oz)36 oz
Honey20 g
Land O Lakes Butter - Olive oil & Sea salt15 grams
Low Fat Shredded Cheese10 grams
Mixed Vegetables (Your Choice)780 grams
Pasta (Cooked)(gm)80 grams
Potatoes (gm)(Cooked)330 grams
Salmon (Cooked)33 oz
Sweet Potato (cooked)(Gm)440 g
Tomato Pasta Sauce (Red)70 grams
White Rice (Cooked)280 grams
Options Shopping List
Almond Milk, Unsweetened (FLOZ)7 fl oz
Baby Spinach25 grams
Bell Pepper100 g
Broccoli (gm)100 g
Garlic Powder0.3 tsp
Grilled Chicken (Oz)11 oz
Honey8 g
Kerrygold Butter10 grams
Lemon Juice (Tbsp)1 Tbsp
Microwaveable Petite Sweet Potato100 grams
Mixed Vegetables (Your Choice)130 grams
Olive Oil16 g
Onion (Gm)100 g
Paprika (Ground)0.3 tsp
Potatoes (gm)(Cooked)200 grams
Primal Balsamic Vinaigrette1 ml
Rice Cakes (Your Choice Flavor)1 Rice cake
Salmon (Cooked)11 oz
Salt & Pepper1 To Taste Serving
Sourdough Bread - Izzio1 slice
Soy Sauce, Low Sodium (tbsp)5 tbsp
Spinach (Gm)100 g
Tortilla Wrap, White1 wrap
Tyson Blackened Chicken Breast Strips6 oz
Whey Protein Powder1 scoop
White Rice (Cooked)80 grams
Recipes
Chicken Stir Frytap
NOTE: Chicken is weighed out COOKED
1. **Prepare Vegetables**
* Slice the onion and green pepper into thin strips.
* Cut the broccoli into bite-sized florets.
* Rinse the spinach and set aside.
2. **Sauté the Base**
* Heat the olive oil in a large skillet or wok over medium-high heat.
* Add onions and peppers first, cooking for 3–4 minutes until slightly softened.
3. **Add Broccoli**
* Toss in the broccoli florets and continue stir-frying for another 4–5 minutes until bright green and tendercrisp.
4. **Add Chicken**
* Slice the pre-cooked chicken breast into strips or cubes.
* Add it to the skillet and stir well to combine with the veggies.
5. **Season with Soy Sauce**
* Pour in the low-sodium soy sauce.
* Stir everything together and let it cook for 2–3 minutes so the flavors blend.
6. **Finish with Spinach**
Air-Fried Salmon Power Bowltap
1)Preheat air fryer to 390°F (200°C).
2)Season salmon with olive oil, garlic powder, paprika, salt, and pepper.
3)Place salmon in the air fryer basket and cook for 9–11 minutes until crisp on top and flakey inside.
4)While the salmon cooks, warm rice in the microwave or on stovetop.
5)Toss spinach and chickpeas in a bowl with lemon juice and optional vinaigrette.
6)Assemble bowl: add rice as the base, then greens and chickpeas, and place air-fried salmon on top.
7)Sprinkle sesame seeds over the bowl for texture and light nuttiness.
8)Optional: Add a small side of steamed broccoli or asparagus for added volume with minimal calories.
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Garlic Powder (0.25 tsp), Paprika (Ground) (0.25 tsp), Salt & Pepper (1 To Taste Serving).
Salmon Stir Frytap
DIRECTIONS
NOTE: Salmon is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add salmon 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!