Stoic Physique

Nutrition Plan

Stoic Physique
Tre Spence
Updated Jul 30, 2026

Daily Targets

MondayAug 31888 cal · 184P 180C 48F
TuesdayAug 41888 cal · 184P 180C 48F
WednesdayAug 51888 cal · 184P 180C 48F
ThursdayAug 61888 cal · 184P 180C 48F
FridayAug 71879 cal · 173P 173C 55F
SaturdayAug 81879 cal · 173P 173C 55F
SundayAug 91879 cal · 173P 173C 55F

Monday

Aug 3
Daily Totals
1888
Calories
184g
Protein
180g
Carbs
48g
Fat
20g
Fibre
Breakfast10:00 AM
  • Oikos - Triple 0 - Any Flavor250 grams147 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
217cal26gprotein26gcarbs1gfat3gfibre
Lunch1:00 PM
  • Whey Protein Powder2 scoop243 cal
  • A2/A2 - 2% Milk240 ml125 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Peanut Butter15 grams91 cal
Meal Totals
575cal61gprotein49gcarbs15gfat4gfibre
Pre Workout Meal5:00 PM
  • Cottage Cheese 1%150 grams157 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
224cal23gprotein24gcarbs4gfat3gfibre
Dinner9:00 PM
  • 93/7 Lean Ground Beef (Cooked)8 oz368 cal
  • Pasta (Cooked)(gm)150 grams236 cal
  • Tomato Pasta Sauce (Red)100 grams46 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil10 g90 cal
Meal Totals
780cal69gprotein63gcarbs28gfat10gfibre
Snack10:00 PM
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat

Tuesday

Aug 4
Daily Totals
1888
Calories
184g
Protein
180g
Carbs
48g
Fat
20g
Fibre
Breakfast10:00 AM
  • Oikos - Triple 0 - Any Flavor250 grams147 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
217cal26gprotein26gcarbs1gfat3gfibre
Lunch1:00 PM
  • Whey Protein Powder2 scoop243 cal
  • A2/A2 - 2% Milk240 ml125 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Peanut Butter15 grams91 cal
Meal Totals
575cal61gprotein49gcarbs15gfat4gfibre
Pre Workout Meal5:00 PM
  • Cottage Cheese 1%150 grams157 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
224cal23gprotein24gcarbs4gfat3gfibre
Dinner9:00 PM
  • 93/7 Lean Ground Beef (Cooked)8 oz368 cal
  • Pasta (Cooked)(gm)150 grams236 cal
  • Tomato Pasta Sauce (Red)100 grams46 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil10 g90 cal
Meal Totals
780cal69gprotein63gcarbs28gfat10gfibre
Snack10:00 PM
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat

Wednesday

Aug 5
Daily Totals
1888
Calories
184g
Protein
180g
Carbs
48g
Fat
20g
Fibre
Breakfast10:00 AM
  • Oikos - Triple 0 - Any Flavor250 grams147 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
217cal26gprotein26gcarbs1gfat3gfibre
Lunch1:00 PM
  • Whey Protein Powder2 scoop243 cal
  • A2/A2 - 2% Milk240 ml125 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Peanut Butter15 grams91 cal
Meal Totals
575cal61gprotein49gcarbs15gfat4gfibre
Pre Workout Meal5:00 PM
  • Cottage Cheese 1%150 grams157 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
224cal23gprotein24gcarbs4gfat3gfibre
Dinner9:00 PM
  • 93/7 Lean Ground Beef (Cooked)8 oz368 cal
  • Pasta (Cooked)(gm)150 grams236 cal
  • Tomato Pasta Sauce (Red)100 grams46 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil10 g90 cal
Meal Totals
780cal69gprotein63gcarbs28gfat10gfibre
Snack10:00 PM
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat

Thursday

Aug 6
Daily Totals
1888
Calories
184g
Protein
180g
Carbs
48g
Fat
20g
Fibre
Breakfast10:00 AM
  • Oikos - Triple 0 - Any Flavor250 grams147 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
217cal26gprotein26gcarbs1gfat3gfibre
Lunch1:00 PM
  • Whey Protein Powder2 scoop243 cal
  • A2/A2 - 2% Milk240 ml125 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Peanut Butter15 grams91 cal
Meal Totals
575cal61gprotein49gcarbs15gfat4gfibre
Pre Workout Meal5:00 PM
  • Cottage Cheese 1%150 grams157 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
224cal23gprotein24gcarbs4gfat3gfibre
Dinner9:00 PM
  • 93/7 Lean Ground Beef (Cooked)8 oz368 cal
  • Pasta (Cooked)(gm)150 grams236 cal
  • Tomato Pasta Sauce (Red)100 grams46 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil10 g90 cal
Meal Totals
780cal69gprotein63gcarbs28gfat10gfibre
Snack10:00 PM
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat

Friday

Aug 7
Daily Totals
1879
Calories
173g
Protein
173g
Carbs
55g
Fat
21g
Fibre
Breakfast10:00 AM
  • Oikos - Triple 0 - Any Flavor250 grams147 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
217cal26gprotein26gcarbs1gfat3gfibre
Lunch1:00 PM
  • Ground Chicken (Cooked)6 oz330 cal
  • Pasta (Cooked)(gm)120 grams188 cal
  • Tomato Pasta Sauce (Red)80 grams36 cal
Meal Totals
560cal51gprotein44gcarbs20gfat5gfibre
Pre Workout Meal5:00 PM
  • Cottage Cheese 1%150 grams157 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
224cal23gprotein24gcarbs4gfat3gfibre
Dinner9:00 PM
  • 93/7 - Lean Ground Turkey (Cooked)8 oz416 cal
  • Pasta (Cooked)(gm)150 grams236 cal
  • Tomato Pasta Sauce (Red)100 grams46 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Olive Oil6 g54 cal
Meal Totals
786cal68gprotein61gcarbs30gfat10gfibre
Snack10:00 PM
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat

Saturday

Aug 8
Daily Totals
1879
Calories
173g
Protein
173g
Carbs
55g
Fat
21g
Fibre
Breakfast10:00 AM
  • Oikos - Triple 0 - Any Flavor250 grams147 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
217cal26gprotein26gcarbs1gfat3gfibre
Lunch1:00 PM
  • Ground Chicken (Cooked)6 oz330 cal
  • Pasta (Cooked)(gm)120 grams188 cal
  • Tomato Pasta Sauce (Red)80 grams36 cal
Meal Totals
560cal51gprotein44gcarbs20gfat5gfibre
Pre Workout Meal5:00 PM
  • Cottage Cheese 1%150 grams157 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
224cal23gprotein24gcarbs4gfat3gfibre
Dinner9:00 PM
  • 93/7 - Lean Ground Turkey (Cooked)8 oz416 cal
  • Pasta (Cooked)(gm)150 grams236 cal
  • Tomato Pasta Sauce (Red)100 grams46 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Olive Oil6 g54 cal
Meal Totals
786cal68gprotein61gcarbs30gfat10gfibre
Snack10:00 PM
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat

Sunday

Aug 9
Daily Totals
1879
Calories
173g
Protein
173g
Carbs
55g
Fat
21g
Fibre
Breakfast10:00 AM
  • Oikos - Triple 0 - Any Flavor250 grams147 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
217cal26gprotein26gcarbs1gfat3gfibre
Lunch1:00 PM
  • Ground Chicken (Cooked)6 oz330 cal
  • Pasta (Cooked)(gm)120 grams188 cal
  • Tomato Pasta Sauce (Red)80 grams36 cal
Meal Totals
560cal51gprotein44gcarbs20gfat5gfibre
Pre Workout Meal5:00 PM
  • Cottage Cheese 1%150 grams157 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
224cal23gprotein24gcarbs4gfat3gfibre
Dinner9:00 PM
  • 93/7 - Lean Ground Turkey (Cooked)8 oz416 cal
  • Pasta (Cooked)(gm)150 grams236 cal
  • Tomato Pasta Sauce (Red)100 grams46 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Olive Oil6 g54 cal
Meal Totals
786cal68gprotein61gcarbs30gfat10gfibre
Snack10:00 PM
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat

Additional Options

Breakfast Option #1
  • Whey Protein Powder1 scoop122 cal
  • Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
215cal25gprotein22gcarbs3gfat4gfibre
Lunch Option #1
  • Trader Joe's - Classic Greek Salad150 grams195 cal
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • Wheat Thin - Reduced Fat Crackers25 grams113 cal
Meal Totals
582cal48gprotein30gcarbs30gfat3gfibre
Lunch Option #2
  • Trader Joe's - Lemony Arugula Basil Salad120 grams193 cal
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • Wheat Thin - Reduced Fat Crackers25 grams113 cal
Meal Totals
583cal49gprotein27gcarbs31gfat2gfibre
Dinner Option #1
  • Ground Chicken (Cooked)8 oz440 cal
  • Pasta (Cooked)(gm)140 grams220 cal
  • Tomato Pasta Sauce (Red)90 grams41 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Olive Oil5 g45 cal
Meal Totals
775cal67gprotein57gcarbs31gfat9gfibre
Dinner Option #2
  • Olive Oil5 g45 cal
  • Essential Double Cream by Waitrose15 ml70 cal
  • Broccoli (gm)80 g33 cal
  • Garlic5 g8 cal
  • Pasta (Cooked)(gm)100 grams157 cal
  • Ground Bison 93/7 (Cooked)8 oz403 cal
  • Low Fat Shredded Cheese30 grams96 cal
Meal Totals
811cal76gprotein39gcarbs39gfat4gfibre
Snack Option #1
  • Dark Chocolate, 70%-85% Cacao15 g90 cal
Meal Totals
86cal1gprotein7gcarbs6gfat2gfibre

Shopping List

93/7 - Lean Ground Turkey (Cooked)24 oz
93/7 Lean Ground Beef (Cooked)32 oz
A2/A2 - 2% Milk960 ml
Banana, Single4 medium (~118 g)
Cottage Cheese 1%1050 grams
Fresh/Frozen Mixed Berries2100 grams
Ground Chicken (Cooked)18 oz
Mixed Vegetables (Your Choice)640 grams
Oikos - Triple 0 - Any Flavor1750 grams
Olive Oil58 g
Pasta (Cooked)(gm)1410 grams
Peanut Butter60 grams
Tomato Pasta Sauce (Red)940 grams
Whey Protein Powder8 scoop
Yasso Frozen Yogurt Bar7 bar

Options Shopping List

93/7 Lean Ground Beef (Cooked)12 oz
Broccoli (gm)80 g
Dark Chocolate, 70%-85% Cacao15 g
Essential Double Cream by Waitrose15 ml
Fresh/Frozen Mixed Berries200 grams
Garlic5 g
Ground Bison 93/7 (Cooked)8 oz
Ground Chicken (Cooked)8 oz
Low Fat Shredded Cheese30 grams
Mixed Vegetables (Your Choice)80 grams
Olive Oil10 g
Pasta (Cooked)(gm)240 grams
Tomato Pasta Sauce (Red)90 grams
Trader Joe's - Classic Greek Salad150 grams
Trader Joe's - Lemony Arugula Basil Salad120 grams
Wheat Thin - Reduced Fat Crackers50 grams
Whey Protein Powder1 scoop

Recipes

cheesy ground bison & broccoli pastatap

1. Cook the pasta

Bring a large pot of salted water to a boil and cook the pasta according to package instructions.

Add the broccoli in the last 2–3 minutes of cooking so it cooks with the pasta.

Drain and set aside.

2. Build the sauce base

While the pasta cooks, heat the oil in a large pan over medium heat.

Add the onion and cook for 4-5 minutes until soft and translucent.

Add the garlic and cook for 30-60 seconds until fragrant.

3. Add the cooked bison

Add your cooked ground bison to the pan.

Stir and heat for 2-3 minutes just to warm it through and coat it in the onion/garlic mixture.

4. Add the cream

Pour in the cream and bring to a gentle simmer (not a hard boil).

Let it simmer for 2-3 minutes to slightly thicken.

5. Combine everything

Add the cooked pasta and broccoli to the pan.

Add the cheese and stir until melted and everything is evenly coated in the sauce.

Makes: 1 servings.