Nutrition Plan
Stoic Physique
Greg Glasow
Updated Jul 30, 2026
Daily Targets
MondayAug 31939 cal · 184P 177C 55F
TuesdayAug 41934 cal · 199P 190C 42F
WednesdayAug 51892 cal · 195P 170C 48F
ThursdayAug 61870 cal · 204P 160C 46F
FridayAug 72006 cal · 199P 199C 46F
SaturdayAug 82044 cal · 185P 173C 68F
SundayAug 91918 cal · 213P 163C 46F
Monday
Aug 3Daily Totals
1939
Calories
184g
Protein
177g
Carbs
55g
Fat
29g
Fibre
Snack6:00 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Breakfast9:00 AM
- Oatmeal (Dry)60 grams233 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
403cal32gprotein53gcarbs7gfat8gfibre
Lunch12:00 PM
- Turkey Breast, Cooked170 g236 cal
- Cucumber150 g27 cal
- Squash150 g30 cal
- Cherry Tomatoes35 grams13 cal
- Low Cal Dressing1 tablespoons13 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Black Beans (Boiled)80 grams105 cal
Meal Totals
489cal62gprotein49gcarbs5gfat18gfibre
Snack3:30 PM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Peanut Butter20 grams122 cal
Meal Totals
229cal20gprotein17gcarbs9gfat
Dinner6:30 PM
- White Rice (Cooked)150 grams189 cal
- Roasted Broccoli50 grams55 cal
- Olive Oil15 g135 cal
- Kevin's - Cilantro Lime Chicken6 oz197 cal
Meal Totals
578cal28gprotein49gcarbs30gfat3gfibre
Tuesday
Aug 4Daily Totals
1934
Calories
199g
Protein
190g
Carbs
42g
Fat
31g
Fibre
Snack6:00 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Breakfast9:00 AM
- Oatmeal (Dry)60 grams233 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
403cal32gprotein53gcarbs7gfat8gfibre
Lunch12:00 PM
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Cucumber150 g27 cal
- Zucchini1 medium (~196 g)39 cal
- Cherry Tomatoes35 grams13 cal
- Low Cal Dressing1 tablespoons13 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Lentils (Boiled)75 grams91 cal
Meal Totals
476cal55gprotein46gcarbs8gfat11gfibre
Snack3:30 PM
- Beef Jerky40 grams104 cal
- Mandarin Orange1 medium40 cal
Meal Totals
141cal15gprotein18gcarbs1gfat2gfibre
Dinner6:30 PM
- Salmon (Cooked)6 oz300 cal
- White Rice (Cooked)180 grams227 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil10 g90 cal
Meal Totals
674cal55gprotein64gcarbs22gfat10gfibre
Wednesday
Aug 5Daily Totals
1892
Calories
195g
Protein
170g
Carbs
48g
Fat
45g
Fibre
Snack6:00 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Breakfast9:00 AM
- Oatmeal (Dry)60 grams233 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
403cal32gprotein53gcarbs7gfat8gfibre
Lunch12:00 PM
- Turkey Breast, Cooked170 g236 cal
- Cucumber150 g27 cal
- Squash150 g30 cal
- Cherry Tomatoes35 grams13 cal
- Low Cal Dressing1 tablespoons13 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Black Beans (Boiled)80 grams105 cal
Meal Totals
469cal62gprotein44gcarbs5gfat17gfibre
Snack3:30 PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Dinner6:30 PM
- Quinoa (Cooked)(Grams)180 grams212 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil11 g99 cal
- Kevin's - Thai Style Coconut Chicken0.5 package264 cal
Meal Totals
639cal40gprotein59gcarbs27gfat19gfibre
Thursday
Aug 6Daily Totals
1870
Calories
204g
Protein
160g
Carbs
46g
Fat
33g
Fibre
Snack6:00 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Breakfast9:00 AM
- Oatmeal (Dry)60 grams233 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
403cal32gprotein53gcarbs7gfat8gfibre
Lunch12:00 PM
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Cucumber150 g27 cal
- Squash150 g30 cal
- Cherry Tomatoes35 grams13 cal
- Low Cal Dressing1 tablespoons13 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Black Beans (Boiled)80 grams105 cal
Meal Totals
459cal55gprotein44gcarbs7gfat17gfibre
Snack3:30 PM
- Greek Yogurt - Nonfat - Any Flavor210 grams118 cal
- Peanut Butter20 grams122 cal
Meal Totals
237cal21gprotein18gcarbs9gfat
Dinner6:30 PM
- Extra Virgin Olive Oil11 mL99 cal
- Seasonings0 to taste0 cal
- Cilantro Leaves0.5 cup2 cal
- Chopped Peppers And Onions150 grams22 cal
- Sirloin Steak (Raw)8 oz264 cal
- Potato (Baked)150 grams144 cal
Meal Totals
531cal54gprotein36gcarbs19gfat8gfibre
Friday
Aug 7Daily Totals
2006
Calories
199g
Protein
199g
Carbs
46g
Fat
30g
Fibre
Snack6:00 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Breakfast9:00 AM
- Oatmeal (Dry)60 grams233 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
403cal32gprotein53gcarbs7gfat8gfibre
Lunch12:00 PM
- Turkey Breast, Cooked150 g209 cal
- Cucumber150 g27 cal
- Squash150 g30 cal
- Cherry Tomatoes35 grams13 cal
- Low Cal Dressing1 tablespoons13 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Lentils (Boiled)75 grams91 cal
Meal Totals
449cal56gprotein45gcarbs5gfat11gfibre
Snack3:30 PM
- Beef Jerky40 grams104 cal
- Mandarin Orange1 medium40 cal
Meal Totals
141cal15gprotein18gcarbs1gfat2gfibre
Dinner6:30 PM
- Salmon (Cooked)6 oz300 cal
- White Rice (Cooked)160 grams201 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil10 g90 cal
Meal Totals
646cal54gprotein58gcarbs22gfat9gfibre
Snack8:00 PM
- whiskey2 Oz130 cal
Meal Totals
127cal0gprotein16gcarbs7gfat
Saturday
Aug 8Daily Totals
2044
Calories
185g
Protein
173g
Carbs
68g
Fat
33g
Fibre
Snack6:00 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Breakfast9:00 AM
- Egg (Large)3 egg226 cal
- Egg White120 g58 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Potato (Baked)100 grams96 cal
Meal Totals
440cal38gprotein36gcarbs16gfat8gfibre
Lunch12:00 PM
- Sirloin Steak - Cooked6 oz292 cal
- White Rice (Cooked)120 grams151 cal
- Black Beans (Boiled)80 grams105 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
591cal61gprotein62gcarbs11gfat20gfibre
Snack4:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:30 PM
- White Rice (Cooked)100 grams126 cal
- Roasted Broccoli50 grams55 cal
- Olive Oil9 g81 cal
- Kevin's Butter Chicken150 grams170 cal
Meal Totals
434cal24gprotein35gcarbs22gfat2gfibre
Snack8:00 PM
- whiskey2 Oz130 cal
Meal Totals
127cal0gprotein16gcarbs7gfat
Sunday
Aug 9Daily Totals
1918
Calories
213g
Protein
163g
Carbs
46g
Fat
37g
Fibre
Snack6:00 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Breakfast9:00 AM
- Egg (Large)2 egg150 cal
- Egg White120 g58 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Potato (Baked)100 grams96 cal
Meal Totals
367cal32gprotein35gcarbs11gfat8gfibre
Lunch12:00 PM
- Chicken Breast (Cooked)(OZ)4 oz177 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
330cal42gprotein27gcarbs6gfat7gfibre
Snack3:30 PM
- Greek Yogurt - Nonfat - Any Flavor210 grams118 cal
- Peanut Butter20 grams122 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
286cal22gprotein27gcarbs10gfat2gfibre
Dinner6:30 PM
- Turkey Breast, Cooked170.09699999999998 g237 cal
- Lentils (Boiled)175 grams211 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil11 g99 cal
Meal Totals
603cal70gprotein47gcarbs15gfat20gfibre
Snack8:00 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Shopping List
Barebells Protein Bars1 bar
Beef Jerky80 grams
Black Beans (Boiled)320 grams
Cherry Tomatoes175 grams
Chicken Breast (Cooked)(OZ)14 oz
Chopped Peppers And Onions150 grams
Cilantro Leaves0.5 cup
Core Power Fairlife Elite 42G7 bottle
Cucumber750 g
Dave's Killer Bread - Thin Sliced2 slice
Egg (Large)5 egg
Egg White240 g
Extra Virgin Olive Oil11 mL
Fresh/Frozen Mixed Berries1250 grams
Greek Yogurt - Nonfat - Any Flavor620 grams
Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)
Kevin's - Cilantro Lime Chicken6 oz
Kevin's - Thai Style Coconut Chicken0.5 package
Kevin's Butter Chicken150 grams
Lentils (Boiled)325 grams
Low Cal Dressing5 tablespoons
Mandarin Orange2 medium
Mixed Vegetables (Your Choice)1000 grams
Oatmeal (Dry)300 grams
Olive Oil66 g
Peanut Butter60 grams
Potato (Baked)350 grams
Quest Protein Chips (Snack Bag)1 Bag (32gm)
Quinoa (Cooked)(Grams)180 grams
Roasted Broccoli100 grams
Salmon (Cooked)12 oz
Sirloin Steak - Cooked6 oz
Sirloin Steak (Raw)8 oz
Squash600 g
Tomato (Slices)2 Slice (~20gm)
Turkey Breast, Cooked660.1 g
Whey Protein Powder5 scoop
whiskey4 Oz
White Rice (Cooked)710 grams
Yasso Frozen Yogurt Bar1 bar
Zucchini1 medium (~196 g)
Recipes
Steak Vegetable Fajitas (Sirloin)tap
NOTE: Steak is weighed out RAW
1. Cut steak into strips.
2. Heat oil in a large sauté pan over medium heat. Add steak, spices and lemon juice. Cook until steak is half way cooked.
3. Cut peppers and onions into thin strips. Add to pan and cook until veggies are tender and steak is cooked through.
4. Add cilantro.
Seasonings: Black Pepper (Dash) (1 dash), Cumin Ground (Tsp) (0.5 tsp), Lemon Juice (15 g), Chili Powder (2 tsp).
Chicken Sandwichtap
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)