Nutrition Plan
Stoic Physique
Joe Feldmann
Updated Jul 30, 2026
Daily Targets
MondayAug 31637 cal · 153P 128C 57F
TuesdayAug 41657 cal · 170P 125C 53F
WednesdayAug 51653 cal · 153P 132C 57F
ThursdayAug 62014 cal · 172P 192C 62F
FridayAug 72103 cal · 156P 237C 59F
SaturdayAug 81634 cal · 163P 133C 50F
SundayAug 91542 cal · 159P 114C 50F
Monday
Aug 3Daily Totals
1637
Calories
153g
Protein
128g
Carbs
57g
Fat
9g
Fibre
Breakfast 7:00 AM
- True Meal Replacement - Fullerton Nutrition1 scoop201 cal
- Dynamic Greens1 cube12 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
264cal28gprotein11gcarbs12gfat2gfibre
Preworkout
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- Honey15 g50 cal
Meal Totals
96cal1gprotein23gcarbs0gfat1gfibre
Lunch 1:00 PM
- Megafit - buffalo mac and cheese1 serving613 cal
Meal Totals
613cal52gprotein54gcarbs21gfat
Snack 4:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 6:30 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Broccoli (Cups)0.5 cup(s)18 cal
- Red Potato Wedges (Oz)4 oz98 cal
Meal Totals
346cal39gprotein25gcarbs10gfat3gfibre
Snack 8:30 PM
- True Meal Replacement - Fullerton Nutrition0.5 scoop101 cal
Meal Totals
106cal13gprotein0gcarbs6gfat
Tuesday
Aug 4Daily Totals
1657
Calories
170g
Protein
125g
Carbs
53g
Fat
9g
Fibre
Breakfast 7:00 AM
- True Meal Replacement - Fullerton Nutrition1 scoop201 cal
- Dynamic Greens1 cube12 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
264cal28gprotein11gcarbs12gfat2gfibre
Preworkout
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- Honey10 g33 cal
Meal Totals
80cal1gprotein19gcarbs0gfat1gfibre
LUNCH
- Megafit - buffalo mac and cheese1 serving613 cal
Meal Totals
613cal52gprotein54gcarbs21gfat
Snack 4:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 6:30 PM
- Chicken Breast (Cooked)(OZ)6 oz265 cal
- Sweet potato (baked)(Oz)4 oz101 cal
- Broccoli (Cups)0.5 cup(s)18 cal
Meal Totals
382cal56gprotein26gcarbs6gfat3gfibre
Snack 8:30 PM
- True Meal Replacement - Fullerton Nutrition0.5 scoop101 cal
Meal Totals
106cal13gprotein0gcarbs6gfat
Wednesday
Aug 5Daily Totals
1653
Calories
153g
Protein
132g
Carbs
57g
Fat
10g
Fibre
Breakfast 7:00 AM
- True Meal Replacement - Fullerton Nutrition1 scoop201 cal
- Dynamic Greens1 cube12 cal
- Fresh/Frozen Mixed Berries140 grams62 cal
Meal Totals
280cal28gprotein15gcarbs12gfat3gfibre
Preworkout
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- Honey15 g50 cal
Meal Totals
96cal1gprotein23gcarbs0gfat1gfibre
Lunch 1:00 PM
- Megafit - buffalo mac and cheese1 serving613 cal
Meal Totals
613cal52gprotein54gcarbs21gfat
Snack 4:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 6:30 PM
- 93/7 Lean Ground Beef (Cooked)5 oz230 cal
- Broccoli (Cups)0.5 cup(s)18 cal
- Red Potato Wedges (Oz)4 oz98 cal
Meal Totals
346cal39gprotein25gcarbs10gfat3gfibre
Snack 8:30 PM
- True Meal Replacement - Fullerton Nutrition0.5 scoop101 cal
Meal Totals
106cal13gprotein0gcarbs6gfat
Thursday
Aug 6Daily Totals
2014
Calories
172g
Protein
192g
Carbs
62g
Fat
15g
Fibre
Breakfast 7:00 AM
- True Meal Replacement - Fullerton Nutrition1 scoop201 cal
- Dynamic Greens1 cube12 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
304cal28gprotein21gcarbs12gfat4gfibre
Snack 10:00 AM
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Lunch 1:00 PM
- Megafit - buffalo mac and cheese1 serving613 cal
Meal Totals
613cal52gprotein54gcarbs21gfat
Snack 4:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 6:30 PM
- Salmon (Cooked)6 oz300 cal
- Brown Rice, Cooked300 g333 cal
- Green Medley (cups)1 cup32 cal
Meal Totals
667cal58gprotein75gcarbs15gfat5gfibre
Snack 8:30 PM
- True Meal Replacement - Fullerton Nutrition0.5 scoop101 cal
Meal Totals
106cal13gprotein0gcarbs6gfat
Friday
Aug 7Daily Totals
2103
Calories
156g
Protein
237g
Carbs
59g
Fat
15g
Fibre
Breakfast 7:00 AM
- True Meal Replacement - Fullerton Nutrition1 scoop201 cal
- Dynamic Greens1 cube12 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
284cal28gprotein16gcarbs12gfat3gfibre
Preworkout
- Rice Cakes (Your Choice Flavor)4 Rice cake196 cal
- Honey20 g66 cal
Meal Totals
265cal3gprotein61gcarbs1gfat4gfibre
Lunch 1:00 PM
- Megafit - buffalo mac and cheese1 serving613 cal
Meal Totals
613cal52gprotein54gcarbs21gfat
Snack 4:00 PM
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Dinner 6:30 PM
- Salmon (Cooked)6 oz300 cal
- Brown Rice, Cooked300 g333 cal
- Green Medley (cups)1 cup32 cal
Meal Totals
667cal58gprotein75gcarbs15gfat5gfibre
Snack 8:30 PM
- Lindt Excellence Dark Chocolate - 85% Cocoa1 squares62 cal
- True Meal Replacement - Fullerton Nutrition0.5 scoop101 cal
Meal Totals
162cal14gprotein4gcarbs10gfat
Saturday
Aug 8Daily Totals
1634
Calories
163g
Protein
133g
Carbs
50g
Fat
21g
Fibre
Breakfast 7:00 AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- True Meal Replacement - Fullerton Nutrition1 scoop201 cal
Meal Totals
336cal38gprotein19gcarbs12gfat2gfibre
Preworkout
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
- Honey15 g50 cal
Meal Totals
96cal1gprotein23gcarbs0gfat1gfibre
Lunch 1:00 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
Snack 4:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 6:30 PM
- Sirloin Steak - Cooked5.5 oz267 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Potatoes (Uncooked)220 g160 cal
- Olive Oil8 g72 cal
- Paprika (Ground)0.5 tsp4 cal
- Chili Powder0.5 tsp4 cal
- Salt0.5 tsp0 cal
- Pepper, Black, Ground2 dash0 cal
Meal Totals
550cal52gprotein45gcarbs18gfat8gfibre
Snack 8:30 PM
- Lindt Excellence Dark Chocolate - 85% Cocoa1 squares62 cal
Meal Totals
65cal1gprotein4gcarbs5gfat
Sunday
Aug 9Daily Totals
1542
Calories
159g
Protein
114g
Carbs
50g
Fat
22g
Fibre
Breakfast 7:00 AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- True Meal Replacement - Fullerton Nutrition1 scoop201 cal
Meal Totals
315cal37gprotein17gcarbs11gfat2gfibre
Snack 10:00 AM
- Mandarin Orange1 medium40 cal
- Peanut Butter15 grams91 cal
Meal Totals
131cal4gprotein13gcarbs7gfat2gfibre
Lunch 1:00 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
Snack 4:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 6:30 PM
- Sirloin Steak - Cooked5 oz243 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Potatoes (Uncooked)200 g146 cal
- Olive Oil8 g72 cal
- Paprika (Ground)0.5 tsp4 cal
- Chili Powder0.5 tsp4 cal
- Salt0.5 tsp0 cal
- Pepper, Black, Ground2 dash0 cal
Meal Totals
509cal47gprotein42gcarbs17gfat8gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)10 oz
Banana, Single2 medium (~118 g)
Barebells Protein Bars6 bar
Broccoli (Cups)1.5 cup(s)
Brown Rice, Cooked600 g
Chicken Breast (Cooked)(OZ)16 oz
Chili Powder1 tsp
Dave's Killer Bread - Thin Sliced4 slice
Dynamic Greens5 cube
Fresh/Frozen Mixed Berries870 grams
Greek Yogurt - Nonfat - Any Flavor300 grams
Green Medley (cups)2 cup
Honey75 g
Iceberg Lettuce (Leaf)4 Leaf (med - 8gm)
Lindt Excellence Dark Chocolate - 85% Cocoa2 squares
Mandarin Orange1 medium
Megafit - buffalo mac and cheese5 serving
Mixed Vegetables (Your Choice)200 grams
Olive Oil16 g
Paprika (Ground)1 tsp
Peanut Butter15 grams
Pepper, Black, Ground4 dash
Potatoes (Uncooked)420 g
Red Potato Wedges (Oz)8 oz
Rice Cakes (Your Choice Flavor)8 Rice cake
Salmon (Cooked)12 oz
Salt1 tsp
Sirloin Steak - Cooked10.5 oz
Sweet potato (baked)(Oz)4 oz
Tomato (Slices)4 Slice (~20gm)
True Meal Replacement - Fullerton Nutrition9.5 scoop
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)
Air Fryer Potato Wedgestap
Directions
NOTE: Potatoes weighed out UNCOOKED
1) Preheat an air fryer to 400 degrees F (200 degrees C).
2) Cut each potato in half lengthwise. Cut each half in half lengthwise, and then cut each quarter in half lengthwise. You will have 16 wedges. Gather the seasonings.
3) Place potato wedges in a large bowl. Add olive oil, paprika, parsley, chili, salt, and pepper; mix until well combined.
4) Place 1/2 of the potato wedges in the basket of the air fryer and cook for 10 minutes.
5) Flip wedges with tongs and cook for an additional 5 minutes. Remove to a plate.
6) Repeat to cook the remaining wedges.
Enjoy!
Seasonings: Paprika (Ground) (0.5 tsp), Chili Powder (0.5 tsp), Salt (0.5 tsp), Pepper, Black, Ground (2 dash).