Stoic Physique

Nutrition Plan

Stoic Physique
Jeff Scott
Updated Jul 30, 2026

Daily Targets

MondayAug 32526 cal · 193P 317C 54F
TuesdayAug 42501 cal · 191P 315C 53F
WednesdayAug 52519 cal · 190P 325C 51F
ThursdayAug 62505 cal · 192P 315C 53F
FridayAug 72306 cal · 188P 276C 50F
SaturdayAug 82446 cal · 199P 291C 54F
SundayAug 92503 cal · 225P 250C 67F

Monday

Aug 3
Daily Totals
2526
Calories
193g
Protein
317g
Carbs
54g
Fat
56g
Fibre
Pre-Workout6:00 AM
  • Fresh/Frozen Mixed Berries250 grams112 cal
  • Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
262cal4gprotein57gcarbs2gfat8gfibre
Breakfast8:00 AM
  • Banana, Single1 medium (~118 g)116 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
  • Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
342cal27gprotein45gcarbs6gfat7gfibre
Lunch12:00 PM
  • Chicken Breast (Cooked)(OZ)8 oz354 cal
  • Tomato (Slices)4 Slice (~20gm)19 cal
  • Iceberg Lettuce (Leaf)4 Leaf (med - 8gm)6 cal
  • 80 calories & delightful wheat hamburger buns by sara lee2 bun162 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
582cal82gprotein41gcarbs10gfat17gfibre
Note2 Chicken Sandwhiches here
Snack3:00 PM
  • Beef Jerky44 grams115 cal
  • Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
227cal17gprotein33gcarbs3gfat5gfibre
Dinner7:00 PM
  • Mixed Vegetables (Your Choice)225 grams90 cal
  • White Rice (Cooked)300 grams377 cal
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
Meal Totals
749cal53gprotein105gcarbs13gfat15gfibre
NoteCan add sauces that are 25 cals or under here.
Snack9:00 PM
  • Almonds40 g248 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
364cal10gprotein36gcarbs20gfat4gfibre

Tuesday

Aug 4
Daily Totals
2501
Calories
191g
Protein
315g
Carbs
53g
Fat
50g
Fibre
Pre-Workout6:00 AM
  • Jam35 g97 cal
  • Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
249cal3gprotein57gcarbs1gfat3gfibre
Breakfast8:00 AM
  • Banana, Single1 medium (~118 g)116 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
  • Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
342cal27gprotein45gcarbs6gfat7gfibre
Lunch12:00 PM
  • Chicken Breast (Cooked)(OZ)8 oz354 cal
  • Tomato (Slices)4 Slice (~20gm)19 cal
  • Iceberg Lettuce (Leaf)4 Leaf (med - 8gm)6 cal
  • 80 calories & delightful wheat hamburger buns by sara lee2 bun162 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
582cal82gprotein41gcarbs10gfat17gfibre
Note2 Chicken Sandwhiches here
Snack3:00 PM
  • Beef Jerky44 grams115 cal
  • Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
227cal17gprotein33gcarbs3gfat5gfibre
Dinner7:00 PM
  • Mixed Vegetables (Your Choice)200 grams80 cal
  • White Rice (Cooked)300 grams377 cal
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
Meal Totals
737cal52gprotein103gcarbs13gfat14gfibre
NoteCan add sauces that are 25 cals or under here.
Snack9:00 PM
  • Almonds40 g248 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
364cal10gprotein36gcarbs20gfat4gfibre

Wednesday

Aug 5
Daily Totals
2519
Calories
190g
Protein
325g
Carbs
51g
Fat
51g
Fibre
Pre-Workout6:00 AM
  • Jam35 g97 cal
  • Rice Cakes (Your Choice Flavor)4 Rice cake196 cal
Meal Totals
293cal3gprotein68gcarbs1gfat4gfibre
Breakfast8:00 AM
  • Banana, Single1 medium (~118 g)116 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
  • Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
342cal27gprotein45gcarbs6gfat7gfibre
Lunch12:00 PM
  • Chicken Breast (Cooked)(OZ)8 oz354 cal
  • Tomato (Slices)4 Slice (~20gm)19 cal
  • Iceberg Lettuce (Leaf)4 Leaf (med - 8gm)6 cal
  • 80 calories & delightful wheat hamburger buns by sara lee2 bun162 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
582cal82gprotein41gcarbs10gfat17gfibre
Note2 Chicken Sandwhiches here
Snack3:00 PM
  • Beef Jerky44 grams115 cal
  • Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
227cal17gprotein33gcarbs3gfat5gfibre
Dinner7:00 PM
  • Mixed Vegetables (Your Choice)200 grams80 cal
  • White Rice (Cooked)300 grams377 cal
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
Meal Totals
737cal52gprotein103gcarbs13gfat14gfibre
NoteCan add sauces that are 25 cals or under here.
Snack9:00 PM
  • Almonds35 g217 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
338cal9gprotein35gcarbs18gfat4gfibre

Thursday

Aug 6
Daily Totals
2505
Calories
192g
Protein
315g
Carbs
53g
Fat
50g
Fibre
Pre-Workout6:00 AM
  • Fresh/Frozen Mixed Berries250 grams112 cal
  • Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
262cal4gprotein57gcarbs2gfat8gfibre
Breakfast8:00 AM
  • Banana, Single1 medium (~118 g)116 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
  • Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
342cal27gprotein45gcarbs6gfat7gfibre
Lunch12:00 PM
  • Chicken Breast (Cooked)(OZ)8 oz354 cal
  • Tomato (Slices)4 Slice (~20gm)19 cal
  • Iceberg Lettuce (Leaf)4 Leaf (med - 8gm)6 cal
  • 80 calories & delightful wheat hamburger buns by sara lee2 bun162 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
582cal82gprotein41gcarbs10gfat17gfibre
Note2 Chicken Sandwhiches here
Snack3:00 PM
  • Beef Jerky44 grams115 cal
  • Tangerine2 medium (~109 g)107 cal
Meal Totals
218cal17gprotein33gcarbs2gfat
Dinner7:00 PM
  • Mixed Vegetables (Your Choice)200 grams80 cal
  • White Rice (Cooked)300 grams377 cal
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
Meal Totals
737cal52gprotein103gcarbs13gfat14gfibre
NoteCan add sauces that are 25 cals or under here.
Snack9:00 PM
  • Almonds40 g248 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
364cal10gprotein36gcarbs20gfat4gfibre

Friday

Aug 7
Daily Totals
2306
Calories
188g
Protein
276g
Carbs
50g
Fat
43g
Fibre
Pre-Workout6:00 AM
  • Jam35 g97 cal
  • Rice Cakes (Your Choice Flavor)4 Rice cake196 cal
Meal Totals
293cal3gprotein68gcarbs1gfat4gfibre
Breakfast8:00 AM
  • Banana, Single1 medium (~118 g)116 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
  • Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
342cal27gprotein45gcarbs6gfat7gfibre
Lunch12:00 PM
  • Chicken Breast (Cooked)(OZ)8 oz354 cal
  • Tomato (Slices)4 Slice (~20gm)19 cal
  • Iceberg Lettuce (Leaf)4 Leaf (med - 8gm)6 cal
  • 80 calories & delightful wheat hamburger buns by sara lee2 bun162 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
582cal82gprotein41gcarbs10gfat17gfibre
Note2 Chicken Sandwhiches here
Snack3:00 PM
  • Beef Jerky44 grams115 cal
Meal Totals
118cal16gprotein9gcarbs2gfat
Dinner7:00 PM
  • Mixed Vegetables (Your Choice)225 grams90 cal
  • White Rice (Cooked)300 grams377 cal
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
Meal Totals
749cal53gprotein105gcarbs13gfat15gfibre
NoteCan add sauces that are 25 cals or under here.
Snack9:00 PM
  • Almonds35 g217 cal
Meal Totals
222cal7gprotein8gcarbs18gfat

Saturday

Aug 8
Daily Totals
2446
Calories
199g
Protein
291g
Carbs
54g
Fat
48g
Fibre
Pre-Workout6:00 AM
  • Peanut Butter25 grams153 cal
  • Rice Cakes (Your Choice Flavor)4 Rice cake196 cal
Meal Totals
353cal9gprotein50gcarbs13gfat4gfibre
Breakfast8:00 AM
  • Whey Protein Powder1 scoop122 cal
  • Baby Spinach50 grams16 cal
  • Fresh/Frozen Mango100 grams64 cal
  • Blueberries100 g64 cal
  • Strawberries100 g36 cal
Meal Totals
298cal28gprotein42gcarbs2gfat13gfibre
Lunch12:00 PM
  • White Rice (Cooked)200 grams252 cal
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
554cal59gprotein66gcarbs6gfat8gfibre
Snack3:00 PM
  • Beef Jerky44 grams115 cal
  • Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
227cal17gprotein33gcarbs3gfat5gfibre
Dinner7:00 PM
  • Mixed Vegetables (Your Choice)150 grams60 cal
  • Sweet Potato (cooked)(Gm)300 g262 cal
  • Salmon (Cooked)7 oz350 cal
Meal Totals
670cal64gprotein72gcarbs14gfat15gfibre
Snack9:00 PM
  • Almonds30 g186 cal
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
344cal22gprotein28gcarbs16gfat3gfibre

Sunday

Aug 9
Daily Totals
2503
Calories
225g
Protein
250g
Carbs
67g
Fat
41g
Fibre
Pre-Workout6:00 AM
  • Peanut Butter25 grams153 cal
  • Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
248cal7gprotein28gcarbs12gfat2gfibre
Notecan mix whey protein powder with oats
Breakfast8:00 AM
  • Whey Protein Powder1 scoop122 cal
  • Baby Spinach50 grams16 cal
  • Fresh/Frozen Mango100 grams64 cal
  • Blueberries100 g64 cal
  • Strawberries100 g36 cal
Meal Totals
298cal28gprotein42gcarbs2gfat13gfibre
Lunch12:00 PM
  • White Rice (Cooked)200 grams252 cal
  • Chicken Breast (Cooked)(OZ)7 oz309 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
599cal68gprotein66gcarbs7gfat8gfibre
Snack3:00 PM
  • Beef Jerky44 grams115 cal
  • Almonds20 g124 cal
Meal Totals
244cal20gprotein14gcarbs12gfat
Dinner7:00 PM
  • Mixed Vegetables (Your Choice)150 grams60 cal
  • Sweet Potato (cooked)(Gm)300 g262 cal
  • Salmon (Cooked)9 oz450 cal
Meal Totals
770cal80gprotein72gcarbs18gfat15gfibre
Snack9:00 PM
  • Almonds30 g186 cal
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
344cal22gprotein28gcarbs16gfat3gfibre

Shopping List

80 calories & delightful wheat hamburger buns by sara lee10 bun
93/7 Lean Ground Beef (Cooked)30 oz
Almond Milk, Unsweetened (FLOZ)40 fl oz
Almonds270 g
Baby Spinach100 grams
Banana, Single9 medium (~118 g)
Beef Jerky308 grams
Blueberries200 g
Chicken Breast (Cooked)(OZ)53 oz
Fresh/Frozen Mango200 grams
Fresh/Frozen Mixed Berries2550 grams
Iceberg Lettuce (Leaf)20 Leaf (med - 8gm)
Jam105 g
Mixed Vegetables (Your Choice)2050 grams
Oikos - Triple 0 Greek Yogurt2 container
Peanut Butter50 grams
Rice Cakes (Your Choice Flavor)23 Rice cake
Salmon (Cooked)16 oz
Strawberries200 g
Sweet Potato (cooked)(Gm)600 g
Tangerine2 medium (~109 g)
Tomato (Slices)20 Slice (~20gm)
Whey Protein Powder7 scoop
White Rice (Cooked)1900 grams

Recipes

Fruit Smoothietap

Mix ingredients in a blender and add water or ice as needed to reach desired consistency.

Chicken Sandwichtap

Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)