Stoic Physique

Nutrition Plan

Stoic Physique
Joshua Licht
Updated Jul 30, 2026

Daily Targets

MondayAug 31808 cal · 170P 165C 52F
TuesdayAug 41808 cal · 170P 165C 52F
WednesdayAug 51808 cal · 170P 165C 52F
ThursdayAug 61808 cal · 170P 165C 52F
FridayAug 71805 cal · 171P 161C 53F
SaturdayAug 81775 cal · 185P 153C 47F
SundayAug 91766 cal · 180P 158C 46F

Monday

Aug 3
Daily Totals
1808
Calories
170g
Protein
165g
Carbs
52g
Fat
25g
Fibre
Breakfast7:00 AM
  • 1% Milk (ML)70 ml15 cal
  • Sweet Potato (cooked)(Gm)200 g174 cal
  • Egg White150 g73 cal
  • Egg (Large)3 egg226 cal
Meal Totals
493cal40gprotein45gcarbs17gfat6gfibre
Lunch12:00 PM
  • Cottage Cheese 1%200 grams208 cal
  • Blueberries120 g77 cal
Meal Totals
289cal30gprotein31gcarbs5gfat3gfibre
Snack8:00 PM
  • Fairlife - 30G1 bottle163 cal
Meal Totals
163cal30gprotein4gcarbs3gfat
Dinner9:00 PM
  • Chicken Thigh (Cooked)(Skinless)8 oz443 cal
  • Sweet Potato (cooked)(Gm)250 g218 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Thai Peanut Dressing - Salad Mate14 grams61 cal
Meal Totals
762cal69gprotein63gcarbs26gfat12gfibre
Pre workout
  • Blueberries150 g96 cal
Meal Totals
101cal1gprotein22gcarbs1gfat4gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING

Tuesday

Aug 4
Daily Totals
1808
Calories
170g
Protein
165g
Carbs
52g
Fat
25g
Fibre
Breakfast7:00 AM
  • 1% Milk (ML)70 ml15 cal
  • Sweet Potato (cooked)(Gm)200 g174 cal
  • Egg White150 g73 cal
  • Egg (Large)3 egg226 cal
Meal Totals
493cal40gprotein45gcarbs17gfat6gfibre
Lunch12:00 PM
  • Cottage Cheese 1%200 grams208 cal
  • Blueberries120 g77 cal
Meal Totals
289cal30gprotein31gcarbs5gfat3gfibre
Snack8:00 PM
  • Fairlife - 30G1 bottle163 cal
Meal Totals
163cal30gprotein4gcarbs3gfat
Dinner9:00 PM
  • Chicken Thigh (Cooked)(Skinless)8 oz443 cal
  • Sweet Potato (cooked)(Gm)250 g218 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Thai Peanut Dressing - Salad Mate14 grams61 cal
Meal Totals
762cal69gprotein63gcarbs26gfat12gfibre
Pre workout
  • Blueberries150 g96 cal
Meal Totals
101cal1gprotein22gcarbs1gfat4gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING

Wednesday

Aug 5
Daily Totals
1808
Calories
170g
Protein
165g
Carbs
52g
Fat
25g
Fibre
Breakfast7:00 AM
  • 1% Milk (ML)70 ml15 cal
  • Sweet Potato (cooked)(Gm)200 g174 cal
  • Egg White150 g73 cal
  • Egg (Large)3 egg226 cal
Meal Totals
493cal40gprotein45gcarbs17gfat6gfibre
Lunch12:00 PM
  • Cottage Cheese 1%200 grams208 cal
  • Blueberries120 g77 cal
Meal Totals
289cal30gprotein31gcarbs5gfat3gfibre
Snack8:00 PM
  • Fairlife - 30G1 bottle163 cal
Meal Totals
163cal30gprotein4gcarbs3gfat
Dinner9:00 PM
  • Chicken Thigh (Cooked)(Skinless)8 oz443 cal
  • Sweet Potato (cooked)(Gm)250 g218 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Thai Peanut Dressing - Salad Mate14 grams61 cal
Meal Totals
762cal69gprotein63gcarbs26gfat12gfibre
Pre workout
  • Blueberries150 g96 cal
Meal Totals
101cal1gprotein22gcarbs1gfat4gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING

Thursday

Aug 6
Daily Totals
1808
Calories
170g
Protein
165g
Carbs
52g
Fat
25g
Fibre
Breakfast7:00 AM
  • 1% Milk (ML)70 ml15 cal
  • Sweet Potato (cooked)(Gm)200 g174 cal
  • Egg White150 g73 cal
  • Egg (Large)3 egg226 cal
Meal Totals
493cal40gprotein45gcarbs17gfat6gfibre
Lunch12:00 PM
  • Cottage Cheese 1%200 grams208 cal
  • Blueberries120 g77 cal
Meal Totals
289cal30gprotein31gcarbs5gfat3gfibre
Snack8:00 PM
  • Fairlife - 30G1 bottle163 cal
Meal Totals
163cal30gprotein4gcarbs3gfat
Dinner9:00 PM
  • Chicken Thigh (Cooked)(Skinless)8 oz443 cal
  • Sweet Potato (cooked)(Gm)250 g218 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Thai Peanut Dressing - Salad Mate14 grams61 cal
Meal Totals
762cal69gprotein63gcarbs26gfat12gfibre
Pre workout
  • Blueberries150 g96 cal
Meal Totals
101cal1gprotein22gcarbs1gfat4gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING

Friday

Aug 7
Daily Totals
1805
Calories
171g
Protein
161g
Carbs
53g
Fat
22g
Fibre
Breakfast7:00 AM
  • 1% Milk (ML)70 ml15 cal
  • Sweet Potato (cooked)(Gm)200 g174 cal
  • Egg White150 g73 cal
  • Egg (Large)3 egg226 cal
Meal Totals
493cal40gprotein45gcarbs17gfat6gfibre
Lunch12:00 PM
  • Cottage Cheese 1%200 grams208 cal
  • Blueberries120 g77 cal
Meal Totals
289cal30gprotein31gcarbs5gfat3gfibre
Snack8:00 PM
  • Fairlife - 30G1 bottle163 cal
Meal Totals
163cal30gprotein4gcarbs3gfat
Dinner9:00 PM
  • Chicken Thigh (Cooked)(Skinless)8 oz443 cal
  • Sweet Potato (cooked)(Gm)160 g140 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Thai Peanut Dressing - Salad Mate10 grams43 cal
  • Challah Bread - Chompies1 oz90 cal
Meal Totals
759cal70gprotein59gcarbs27gfat9gfibre
Pre workout
  • Blueberries150 g96 cal
Meal Totals
101cal1gprotein22gcarbs1gfat4gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING

Saturday

Aug 8
Daily Totals
1775
Calories
185g
Protein
153g
Carbs
47g
Fat
16g
Fibre
Breakfast7:00 AM
  • Fairlife - 30G1 bottle163 cal
  • Cottage Cheese 1%100 grams104 cal
  • Sourdough Bread - Izzio2 slice128 cal
Meal Totals
393cal48gprotein39gcarbs5gfat
Lunch12:00 PM
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • Mixed Vegetables (Your Choice)60 grams24 cal
  • Challah Bread - Chompies2 oz180 cal
Meal Totals
480cal49gprotein35gcarbs16gfat2gfibre
Snack8:00 PM
  • Fairlife - 30G1 bottle163 cal
Meal Totals
163cal30gprotein4gcarbs3gfat
Dinner9:00 PM
  • Cod - Cooked (Oz)6 oz226 cal
  • Sweet Potato (cooked)(Gm)200 g174 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Thai Peanut Dressing - Salad Mate14 grams61 cal
  • Olive Oil15 g135 cal
Meal Totals
638cal57gprotein53gcarbs22gfat10gfibre
Pre workout
  • Blueberries150 g96 cal
Meal Totals
101cal1gprotein22gcarbs1gfat4gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING

Sunday

Aug 9
Daily Totals
1766
Calories
180g
Protein
158g
Carbs
46g
Fat
18g
Fibre
Breakfast7:00 AM
  • Sourdough Bread - Izzio3 slice192 cal
  • Egg White100 g48 cal
  • Egg (Large)3 egg226 cal
  • 1% Milk (ML)70 ml15 cal
Meal Totals
476cal37gprotein46gcarbs16gfat
Lunch12:00 PM
  • Grilled Chicken (Oz)4 oz164 cal
  • Canned Beets1 can88 cal
  • Mixed Vegetables (Your Choice)60 grams24 cal
Meal Totals
276cal37gprotein23gcarbs4gfat2gfibre
Snack8:00 PM
  • Fairlife - 30G1 bottle163 cal
Meal Totals
163cal30gprotein4gcarbs3gfat
Dinner9:00 PM
  • Cod - Cooked (Oz)8 oz302 cal
  • Sweet Potato (cooked)(Gm)250 g218 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Thai Peanut Dressing - Salad Mate14 grams61 cal
  • Olive Oil15 g135 cal
Meal Totals
750cal75gprotein63gcarbs22gfat12gfibre
Pre workout
  • Blueberries150 g96 cal
Meal Totals
101cal1gprotein22gcarbs1gfat4gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING

Additional Options

Breakfast Option #1
  • Whey Protein Powder1 scoop122 cal
  • A2/A2 - 2% Milk240 ml125 cal
  • Blueberries130 g83 cal
  • Almond Butter (gm)20 grams131 cal
Meal Totals
462cal37gprotein38gcarbs18gfat7gfibre
Lunch Option #1
  • Chicken Breast (Cooked)(OZ)3 oz133 cal
  • Tomato (Slices)2 Slice (~20gm)10 cal
  • Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
  • Sourdough Bread - Izzio2 slice128 cal
Meal Totals
275cal31gprotein31gcarbs3gfat1gfibre
Dinner Option #1
  • Skirt Steak - Cooked8 oz501 cal
  • Sweet Potato (cooked)(Gm)250 g218 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
756cal59gprotein58gcarbs32gfat12gfibre
Dinner Option #2
  • Onion (Gm)80 g35 cal
  • Bell Pepper100 g31 cal
  • Spinach (Gm)50 g15 cal
  • Broccoli (gm)100 g41 cal
  • Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
  • Olive Oil6 g54 cal
  • Chicken Thigh (Cooked)(Skinless)8 oz443 cal
  • White Rice (Cooked)100 grams126 cal
Meal Totals
773cal74gprotein54gcarbs29gfat9gfibre
Snack Option #1
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Blueberries80 g52 cal
Meal Totals
164cal17gprotein24gcarbs0gfat2gfibre

Shopping List

1% Milk (ML)420 ml
93/7 Lean Ground Beef (Cooked)6 oz
Blueberries1650 g
Canned Beets1 can
Challah Bread - Chompies3 oz
Chicken Thigh (Cooked)(Skinless)40 oz
Cod - Cooked (Oz)14 oz
Cottage Cheese 1%1100 grams
Egg (Large)18 egg
Egg White850 g
Fairlife - 30G8 bottle
Grilled Chicken (Oz)4 oz
Mixed Vegetables (Your Choice)820 grams
Olive Oil30 g
Sourdough Bread - Izzio5 slice
Sweet Potato (cooked)(Gm)2610 g
Thai Peanut Dressing - Salad Mate94 grams

Options Shopping List

A2/A2 - 2% Milk240 ml
Almond Butter (gm)20 grams
Bell Pepper100 g
Blueberries210 g
Broccoli (gm)100 g
Chicken Breast (Cooked)(OZ)3 oz
Chicken Thigh (Cooked)(Skinless)8 oz
Greek Yogurt - Nonfat - Any Flavor200 grams
Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)
Mixed Vegetables (Your Choice)100 grams
Olive Oil6 g
Onion (Gm)80 g
Skirt Steak - Cooked8 oz
Sourdough Bread - Izzio2 slice
Soy Sauce, Low Sodium (tbsp)3 tbsp
Spinach (Gm)50 g
Sweet Potato (cooked)(Gm)250 g
Tomato (Slices)2 Slice (~20gm)
Whey Protein Powder1 scoop
White Rice (Cooked)100 grams

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)

Chicken Thigh Stir Frytap

NOTE: Chicken thighs should be weighed cooked and skinless

Heat olive oil in a large pan over medium heat.

Sauté chopped onions until translucent.

Add in green peppers, broccoli, and spinach. Stir-fry until just tender.

Stir in cooked chicken thighs and pour in the soy sauce.

Cook for another 2–3 minutes, stirring frequently, until everything is well combined and heated through.

Serve immediately.