Nutrition Plan
Stoic Physique
Mike Ellsworth
Updated Jul 30, 2026
Daily Targets
MondayAug 31802 cal · 171P 167C 50F
TuesdayAug 41813 cal · 173P 161C 53F
WednesdayAug 51807 cal · 172P 165C 51F
ThursdayAug 61802 cal · 172P 166C 50F
FridayAug 71805 cal · 168P 164C 53F
SaturdayAug 81804 cal · 175P 159C 52F
SundayAug 91804 cal · 167P 167C 52F
Monday
Aug 3Daily Totals
1802
Calories
171g
Protein
167g
Carbs
50g
Fat
18g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
- Chobani - Zero Added Sugar Vanilla Greek Yogurt250 grams188 cal
- Whey Protein Powder0.5 scoop61 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Granola15 grams71 cal
- Chia Seeds (Gm)5 grams26 cal
- Flaxseeds5 grams27 cal
Meal Totals
440cal43gprotein40gcarbs12gfat3gfibre
Lunch12:00 PM
- Albacore Tuna (Canned In Water)(5oz)1 can177 cal
- Sourdough Bread - Izzio2 slice128 cal
- Mayonnaise, Low Fat10 g23 cal
Meal Totals
327cal37gprotein29gcarbs7gfat
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
- Grilled Chicken (Oz)8 oz328 cal
- White Rice (Cooked)150 grams189 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil15 g135 cal
Meal Totals
711cal70gprotein56gcarbs23gfat9gfibre
Tuesday
Aug 4Daily Totals
1813
Calories
173g
Protein
161g
Carbs
53g
Fat
20g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
- Chobani - Zero Added Sugar Vanilla Greek Yogurt250 grams188 cal
- Whey Protein Powder0.5 scoop61 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Granola15 grams71 cal
- Chia Seeds (Gm)5 grams26 cal
- Flaxseeds5 grams27 cal
Meal Totals
440cal43gprotein40gcarbs12gfat3gfibre
Lunch12:00 PM
- Albacore Tuna (Canned In Water)(5oz)1 can177 cal
- Sourdough Bread - Izzio2 slice128 cal
- Mayonnaise, Low Fat10 g23 cal
Meal Totals
327cal37gprotein29gcarbs7gfat
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
- Sirloin Steak - Cooked8 oz389 cal
- Sweet Potato (cooked)(Gm)200 g174 cal
- Mixed Vegetables (Your Choice)120 grams48 cal
- Kerrygold Butter15 grams106 cal
Meal Totals
722cal72gprotein50gcarbs26gfat11gfibre
Wednesday
Aug 5Daily Totals
1807
Calories
172g
Protein
165g
Carbs
51g
Fat
29g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
- Chobani - Zero Added Sugar Vanilla Greek Yogurt250 grams188 cal
- Whey Protein Powder0.5 scoop61 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Granola15 grams71 cal
- Chia Seeds (Gm)5 grams26 cal
- Flaxseeds5 grams27 cal
Meal Totals
440cal43gprotein40gcarbs12gfat3gfibre
Lunch12:00 PM
- Albacore Tuna (Canned In Water)(5oz)1 can177 cal
- Sourdough Bread - Izzio2 slice128 cal
- Mayonnaise, Low Fat10 g23 cal
Meal Totals
327cal37gprotein29gcarbs7gfat
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
- Salmon (Cooked)7.5 oz375 cal
- Quinoa (Cooked)(Grams)200 grams236 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil5 g45 cal
Meal Totals
716cal71gprotein54gcarbs24gfat20gfibre
Thursday
Aug 6Daily Totals
1802
Calories
172g
Protein
166g
Carbs
50g
Fat
19g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
- Chobani - Zero Added Sugar Vanilla Greek Yogurt250 grams188 cal
- Whey Protein Powder0.5 scoop61 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Granola15 grams71 cal
- Chia Seeds (Gm)5 grams26 cal
- Flaxseeds5 grams27 cal
Meal Totals
440cal43gprotein40gcarbs12gfat3gfibre
Lunch12:00 PM
- Albacore Tuna (Canned In Water)(5oz)1 can177 cal
- Sourdough Bread - Izzio2 slice128 cal
- Mayonnaise, Low Fat10 g23 cal
Meal Totals
327cal37gprotein29gcarbs7gfat
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
- Grilled Chicken (Oz)8 oz328 cal
- Potatoes (gm)(Cooked)220 grams195 cal
- Mixed Vegetables (Your Choice)140 grams56 cal
- Olive Oil15 g135 cal
Meal Totals
711cal71gprotein55gcarbs23gfat10gfibre
Friday
Aug 7Daily Totals
1805
Calories
168g
Protein
164g
Carbs
53g
Fat
19g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
- Chobani - Zero Added Sugar Vanilla Greek Yogurt250 grams188 cal
- Whey Protein Powder0.5 scoop61 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Granola15 grams71 cal
- Chia Seeds (Gm)5 grams26 cal
- Flaxseeds5 grams27 cal
Meal Totals
440cal43gprotein40gcarbs12gfat3gfibre
Lunch12:00 PM
- Albacore Tuna (Canned In Water)(5oz)1 can177 cal
- Sourdough Bread - Izzio2 slice128 cal
- Mayonnaise, Low Fat10 g23 cal
Meal Totals
327cal37gprotein29gcarbs7gfat
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
- 93/7 Lean Ground Beef (Cooked)8 oz368 cal
- Pasta (Cooked)(gm)120 grams188 cal
- Tomato Pasta Sauce (Red)100 grams46 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil8 g72 cal
Meal Totals
714cal67gprotein53gcarbs26gfat10gfibre
Saturday
Aug 8Daily Totals
1804
Calories
175g
Protein
159g
Carbs
52g
Fat
19g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
- Chobani - Zero Added Sugar Vanilla Greek Yogurt250 grams188 cal
- Whey Protein Powder0.5 scoop61 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Granola15 grams71 cal
- Chia Seeds (Gm)5 grams26 cal
- Flaxseeds5 grams27 cal
Meal Totals
440cal43gprotein40gcarbs12gfat3gfibre
Lunch12:00 PM
- Albacore Tuna (Canned In Water)(5oz)1 can177 cal
- Sourdough Bread - Izzio2 slice128 cal
- Mayonnaise, Low Fat10 g23 cal
Meal Totals
327cal37gprotein29gcarbs7gfat
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
- Filet Mignon (Cooked)8 oz446 cal
- Sweet Potato (cooked)(Gm)200 g174 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Kerrygold Butter8 grams57 cal
Meal Totals
713cal74gprotein48gcarbs25gfat10gfibre
Sunday
Aug 9Daily Totals
1804
Calories
167g
Protein
167g
Carbs
52g
Fat
18g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:00 AM
- Chobani - Zero Added Sugar Vanilla Greek Yogurt250 grams188 cal
- Whey Protein Powder0.5 scoop61 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Granola15 grams71 cal
- Chia Seeds (Gm)5 grams26 cal
- Flaxseeds5 grams27 cal
Meal Totals
440cal43gprotein40gcarbs12gfat3gfibre
Lunch12:00 PM
- Albacore Tuna (Canned In Water)(5oz)1 can177 cal
- Sourdough Bread - Izzio2 slice128 cal
- Mayonnaise, Low Fat10 g23 cal
Meal Totals
327cal37gprotein29gcarbs7gfat
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
- Salmon (Cooked)7.5 oz375 cal
- White Rice (Cooked)150 grams189 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil10 g90 cal
Meal Totals
713cal66gprotein56gcarbs25gfat9gfibre
Additional Options
Breakfast Option #1
- Whey Protein Powder1.5 scoop183 cal
- A2/A2 - 2% Milk240 ml125 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
- Chia Seeds (Gm)5 grams26 cal
- Flaxseeds5 grams27 cal
Meal Totals
452cal48gprotein38gcarbs12gfat5gfibre
Lunch Option #1
- Chicken Breast (Cooked)(OZ)4 oz177 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
- Sourdough Bread - Izzio2 slice128 cal
Meal Totals
320cal40gprotein31gcarbs4gfat1gfibre
Lunch Option #2 (Heat N' Eat)
- Whole Foods - Lemon Rosemary Chicken (Prepared Foods)4 oz142 cal
- Minute Rice1 cups199 cal
Meal Totals
342cal33gprotein39gcarbs6gfat
Dinner Option #1
- 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 Oil15 g135 cal
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)120 grams151 cal
Meal Totals
719cal68gprotein60gcarbs23gfat10gfibre
Dinner Option #2
- Sirloin Steak - Cooked6 oz292 cal
- Egg (Large)2 egg150 cal
- Potatoes (gm)(Cooked)250 grams223 cal
- Olive Oil6 g54 cal
Meal Totals
715cal67gprotein51gcarbs27gfat5gfibre
Dinner Option #3
- Taco Seasoning Mix (40% Less Sodium)10 grams27 cal
- Black Beans (Boiled)40 grams52 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
- 93/7 Lean Ground Beef (Cooked)8 oz368 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
714cal67gprotein71gcarbs18gfat14gfibre
Dinner Option #4
- Jasmine Rice (Cooked)150 grams212 cal
- Cabbage80 g23 cal
- Olive Oil8 g72 cal
- Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
- Lime (Single)0.5 medium (~67 g)17 cal
- Garlic Powder0.5 tsp6 cal
- Ginger (Ground)(tsp)0.5 tsp4 cal
- Crushed Red Pepper Flakes0.25 tsp0 cal
- Salmon (Cooked)7.5 oz375 cal
Meal Totals
715cal67gprotein60gcarbs23gfat3gfibre
Snack Option #1
- Mixed Nuts15 grams94 cal
- Biltong - Beef Jerky35 grams114 cal
Meal Totals
212cal23gprotein3gcarbs12gfat4gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)8 oz
Albacore Tuna (Canned In Water)(5oz)7 can
Banana, Single7 medium (~118 g)
Barebells Protein Bars7 bar
Chia Seeds (Gm)35 grams
Chobani - Zero Added Sugar Vanilla Greek Yogurt1750 grams
Filet Mignon (Cooked)8 oz
Flaxseeds35 grams
Fresh/Frozen Mixed Berries1050 grams
Granola105 grams
Grilled Chicken (Oz)16 oz
Kerrygold Butter23 grams
Mayonnaise, Low Fat70 g
Mixed Vegetables (Your Choice)910 grams
Olive Oil53 g
Pasta (Cooked)(gm)120 grams
Potatoes (gm)(Cooked)220 grams
Quinoa (Cooked)(Grams)200 grams
Salmon (Cooked)15 oz
Sirloin Steak - Cooked8 oz
Sourdough Bread - Izzio14 slice
Sweet Potato (cooked)(Gm)400 g
Tomato Pasta Sauce (Red)100 grams
Whey Protein Powder3.5 scoop
White Rice (Cooked)300 grams
Options Shopping List
93/7 Lean Ground Beef (Cooked)8 oz
A2/A2 - 2% Milk240 ml
Bell Pepper100 g
Biltong - Beef Jerky35 grams
Black Beans (Boiled)40 grams
Broccoli (gm)100 g
Cabbage80 g
Chia Seeds (Gm)5 grams
Chicken Breast (Cooked)(OZ)4 oz
Corn (canned)60 grams
Crushed Red Pepper Flakes0.3 tsp
Egg (Large)2 egg
Flaxseeds5 grams
Fresh/Frozen Mixed Berries200 grams
Garlic Powder0.5 tsp
Ginger (Ground)(tsp)0.5 tsp
Grilled Chicken (Oz)7 oz
Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)
Jasmine Rice (Cooked)150 grams
Lime (Single)0.5 medium (~67 g)
Minute Rice1 cups
Mixed Nuts15 grams
Olive Oil29 g
Onion0.5 medium (~110 g)
Onion (Gm)80 g
Potatoes (gm)(Cooked)250 grams
Romaine/Cos Lettuce100 g
Salmon (Cooked)7.5 oz
Salsa100 grams
Sirloin Steak - Cooked6 oz
Sourdough Bread - Izzio2 slice
Soy Sauce, Low Sodium (tbsp)4 tbsp
Spinach (Gm)50 g
Taco Seasoning Mix (40% Less Sodium)10 grams
Tomato0.5 medium (~123 g)
Tomato (Slices)2 Slice (~20gm)
Whey Protein Powder1.5 scoop
White Rice (Cooked)220 grams
Whole Foods - Lemon Rosemary Chicken (Prepared Foods)4 oz
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 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**
Ground Beef Fiesta Bowltap
1. Cook ground beef in a skillet and add taco seasoning on top. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice 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 ground beef and dress with the bean and corn mixture.
Thai Ginger Lime Salmon Bowltap
1. Cook jasmine rice according to package directions and set aside.
2. Heat olive oil in a skillet over medium heat.
3. Season salmon with garlic powder and ground ginger.
4. Sear salmon 3–4 minutes per side until fully cooked. Remove from pan.
5. In the same pan, add shredded cabbage and cook 2–3 minutes until slightly softened.
6. Stir soy sauce and lime juice into the cabbage.
7. Plate rice, top with salmon and cabbage mixture.
8. Add chili/red pepper flakes if desired.