Nutrition Plan
Stoic Physique
Neal Emmons
Updated Jul 30, 2026
Daily Targets
MondayAug 31844 cal · 180P 137C 64F
TuesdayAug 41834 cal · 171P 148C 62F
WednesdayAug 51813 cal · 179P 137C 61F
ThursdayAug 61797 cal · 175P 137C 61F
FridayAug 71821 cal · 180P 129C 65F
SaturdayAug 81820 cal · 176P 144C 60F
SundayAug 91822 cal · 170P 146C 62F
Monday
Aug 3Daily Totals
1844
Calories
180g
Protein
137g
Carbs
64g
Fat
16g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg White80 g38 cal
- Mixed Fruit60 grams31 cal
- Sourdough Bread - Izzio1 slice64 cal
- Turkey Sausage2 sausage133 cal
Meal Totals
418cal41gprotein23gcarbs18gfat2gfibre
Lunch12:30 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Jasmine Rice (Cooked)80 grams113 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
428cal46gprotein34gcarbs12gfat4gfibre
Snack3:30 PM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Blueberries50 g32 cal
- Walnuts10 g70 cal
Meal Totals
219cal18gprotein21gcarbs7gfat1gfibre
Dinner7:00 PM
- Filet Mignon (Cooked)8 oz446 cal
- Potatoes (gm)(Cooked)120 grams107 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil8 g72 cal
Meal Totals
667cal74gprotein32gcarbs27gfat6gfibre
Tuesday
Aug 4Daily Totals
1834
Calories
171g
Protein
148g
Carbs
62g
Fat
17g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg White80 g38 cal
- Mixed Fruit60 grams31 cal
- Sourdough Bread - Izzio1 slice64 cal
- Turkey Sausage2 sausage133 cal
Meal Totals
418cal41gprotein23gcarbs18gfat2gfibre
Lunch12:30 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Jasmine Rice (Cooked)80 grams113 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
428cal46gprotein34gcarbs12gfat4gfibre
Snack3:30 PM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Blueberries50 g32 cal
- Walnuts10 g70 cal
Meal Totals
219cal18gprotein21gcarbs7gfat1gfibre
Dinner7:00 PM
- Potatoes (gm)(Cooked)120 grams107 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil15 g135 cal
- Shrimp (Cooked)10 oz330 cal
- Heinz Original Cocktail Sauce40 grams48 cal
Meal Totals
657cal65gprotein43gcarbs25gfat7gfibre
Wednesday
Aug 5Daily Totals
1813
Calories
179g
Protein
137g
Carbs
61g
Fat
26g
Fibre
Pre Workout
- Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
96cal2gprotein22gcarbs0gfat2gfibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg White80 g38 cal
- Mixed Fruit60 grams31 cal
- Sourdough Bread - Izzio1 slice64 cal
- Turkey Sausage2 sausage133 cal
Meal Totals
418cal41gprotein23gcarbs18gfat2gfibre
Lunch12:30 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Jasmine Rice (Cooked)80 grams113 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
428cal46gprotein34gcarbs12gfat4gfibre
Snack3:30 PM
- Legendary - Poptarts1 serving172 cal
- Blueberries60 g38 cal
Meal Totals
208cal20gprotein14gcarbs8gfat10gfibre
Dinner7:00 PM
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil15 g135 cal
- Grilled Chicken (Oz)8 oz328 cal
- Potatoes (gm)(Cooked)180 grams160 cal
Meal Totals
663cal70gprotein44gcarbs23gfat8gfibre
Thursday
Aug 6Daily Totals
1797
Calories
175g
Protein
137g
Carbs
61g
Fat
26g
Fibre
Pre Workout
- Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
96cal2gprotein22gcarbs0gfat2gfibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Bacon2 slice(s)91 cal
- Sourdough Bread - Izzio1 slice64 cal
- Blueberries50 g32 cal
Meal Totals
406cal38gprotein23gcarbs18gfat1gfibre
Lunch12:30 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Jasmine Rice (Cooked)80 grams113 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
428cal46gprotein34gcarbs12gfat4gfibre
Snack3:30 PM
- Legendary - Poptarts1 serving172 cal
- Blueberries60 g38 cal
Meal Totals
208cal20gprotein14gcarbs8gfat10gfibre
Dinner7:00 PM
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil15 g135 cal
- Grilled Chicken (Oz)8 oz328 cal
- Sweet Potato (cooked)(Gm)180 g157 cal
Meal Totals
659cal69gprotein44gcarbs23gfat9gfibre
Friday
Aug 7Daily Totals
1821
Calories
180g
Protein
129g
Carbs
65g
Fat
16g
Fibre
Pre Workout
- Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
96cal2gprotein22gcarbs0gfat2gfibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Bacon2 slice(s)91 cal
- Sourdough Bread - Izzio1 slice64 cal
- Blueberries50 g32 cal
Meal Totals
406cal38gprotein23gcarbs18gfat1gfibre
Lunch12:30 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Jasmine Rice (Cooked)90 grams127 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
440cal46gprotein37gcarbs12gfat4gfibre
Snack3:30 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
- Filet Mignon (Cooked)8 oz446 cal
- Potatoes (gm)(Cooked)120 grams107 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil8 g72 cal
Meal Totals
667cal74gprotein32gcarbs27gfat6gfibre
Saturday
Aug 8Daily Totals
1820
Calories
176g
Protein
144g
Carbs
60g
Fat
20g
Fibre
Pre Workout
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg White120 g58 cal
- Bacon1 slice(s)46 cal
- Mission Tortilla Wrap1 tortilla111 cal
- Low Fat Shredded Cheese15 grams49 cal
Meal Totals
412cal36gprotein22gcarbs20gfat
Lunch12:30 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Jasmine Rice (Cooked)90 grams127 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
440cal46gprotein37gcarbs12gfat4gfibre
Snack3:30 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
- Grilled Chicken (Oz)8 oz328 cal
- Pasta (Cooked)(gm)100 grams157 cal
- Tomato Pasta Sauce (Red)80 grams36 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil10 g90 cal
Meal Totals
652cal73gprotein45gcarbs20gfat9gfibre
Sunday
Aug 9Daily Totals
1822
Calories
170g
Protein
146g
Carbs
62g
Fat
13g
Fibre
Pre Workout
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Egg White120 g58 cal
- Bacon1 slice(s)46 cal
- Mission Tortilla Wrap1 tortilla111 cal
- Low Fat Shredded Cheese15 grams49 cal
Meal Totals
412cal36gprotein22gcarbs20gfat
Lunch12:30 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Jasmine Rice (Cooked)90 grams127 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
440cal46gprotein37gcarbs12gfat4gfibre
Snack3:30 PM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Blueberries50 g32 cal
- Walnuts10 g70 cal
Meal Totals
219cal18gprotein21gcarbs7gfat1gfibre
Dinner7:00 PM
- Grilled Chicken (Oz)8 oz328 cal
- Jasmine Rice (Cooked)100 grams142 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil15 g135 cal
Meal Totals
647cal69gprotein41gcarbs23gfat4gfibre
Additional Options
Breakfast Option #1
- Whey Protein Powder1 scoop122 cal
- A2/A2 - 2% Milk240 ml125 cal
- Blueberries50 g32 cal
- Almond Butter (gm)20 grams131 cal
Meal Totals
409cal37gprotein27gcarbs17gfat5gfibre
Lunch Option #1 (Quick)
- PB&Jacked - Project Lean Nation1 shake520 cal
Meal Totals
520cal37gprotein39gcarbs24gfat
Lunch Option #2 (Heat N' Eat)
- Whole Foods - Lemon Rosemary Chicken (Prepared Foods)6 oz212 cal
- Minute Rice1 cups199 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Olive Oil5 g45 cal
Meal Totals
488cal50gprotein45gcarbs12gfat3gfibre
Dinner Option #1
- White Rice (Cooked)100 grams126 cal
- Sabra Classic Hummus25 grams69 cal
- Baby Spinach30 grams10 cal
- Olive Oil4 g36 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Salt & Pepper1 To Taste Serving0 cal
- Filet Mignon (Cooked)8 oz446 cal
Meal Totals
688cal74gprotein35gcarbs28gfat7gfibre
Dinner Option #2
- Onion (Gm)50 g22 cal
- Bell Pepper60 g19 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)60 g25 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Olive Oil8 g72 cal
- Salmon (Cooked)7 oz350 cal
- Jasmine Rice (Cooked)120 grams170 cal
Meal Totals
691cal66gprotein55gcarbs23gfat5gfibre
Dinner Option #3
- 93/7 Lean Ground Beef (Cooked)8 oz368 cal
- Pasta (Cooked)(gm)120 grams188 cal
- Bok Choy100 g17 cal
- Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
- Gochujang Sauce1 tsp20 cal
- Garlic8 g12 cal
- Olive Oil8 g72 cal
Meal Totals
685cal67gprotein48gcarbs25gfat4gfibre
Dinner Option #4
- Onion0.5 medium (~110 g)24 cal
- Bell Pepper, Green1 medium (~119 g)28 cal
- Spinach (Gm)50 g15 cal
- Tomato1.5 medium (~123 g)40 cal
- 93/7 Lean Ground Beef (Cooked)8 oz368 cal
- Jasmine Rice (Cooked)120 grams170 cal
- Olive Oil5 g45 cal
Meal Totals
690cal64gprotein59gcarbs22gfat6gfibre
Snack Option #1
- Biltong - Beef Jerky40 grams130 cal
- Pineapple150 g84 cal
Meal Totals
221cal24gprotein20gcarbs5gfat5gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)42 oz
Apple (Whole)2 medium (~182 g)
Bacon6 slice(s)
Banana, Single2 medium (~118 g)
Barebells Protein Bars2 bar
Blueberries370 g
Egg (Large)14 egg
Egg White780 g
Filet Mignon (Cooked)16 oz
Greek Yogurt - Nonfat - Any Flavor600 grams
Grilled Chicken (Oz)32 oz
Heinz Original Cocktail Sauce40 grams
Jasmine Rice (Cooked)690 grams
Legendary - Poptarts2 serving
Low Fat Shredded Cheese30 grams
Mission Tortilla Wrap2 tortilla
Mixed Fruit180 grams
Mixed Vegetables (Your Choice)1400 grams
Olive Oil86 g
Pasta (Cooked)(gm)100 grams
Potatoes (gm)(Cooked)540 grams
Rice Cakes (Your Choice Flavor)6 Rice cake
Shrimp (Cooked)10 oz
Sourdough Bread - Izzio5 slice
Sweet Potato (cooked)(Gm)180 g
Tomato Pasta Sauce (Red)80 grams
Turkey Sausage6 sausage
Walnuts30 g
Options Shopping List
93/7 Lean Ground Beef (Cooked)16 oz
A2/A2 - 2% Milk240 ml
Almond Butter (gm)20 grams
Baby Spinach30 grams
Bell Pepper60 g
Bell Pepper, Green1 medium (~119 g)
Biltong - Beef Jerky40 grams
Blueberries50 g
Bok Choy100 g
Broccoli (gm)60 g
Filet Mignon (Cooked)8 oz
Garlic8 g
Gochujang Sauce1 tsp
Jasmine Rice (Cooked)240 grams
Lemon Juice (Tbsp)1 Tbsp
Minute Rice1 cups
Mixed Vegetables (Your Choice)80 grams
Olive Oil30 g
Onion0.5 medium (~110 g)
Onion (Gm)50 g
Pasta (Cooked)(gm)120 grams
PB&Jacked - Project Lean Nation1 shake
Pineapple150 g
Sabra Classic Hummus25 grams
Salmon (Cooked)7 oz
Salt & Pepper1 To Taste Serving
Soy Sauce, Low Sodium (tbsp)3 tbsp
Spinach (Gm)100 g
Tomato1.5 medium (~123 g)
Whey Protein Powder1 scoop
White Rice (Cooked)100 grams
Whole Foods - Lemon Rosemary Chicken (Prepared Foods)6 oz
Recipes
Salmon Stir Frytap
DIRECTIONS
NOTE: Salmon is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add salmon to the pan after veggies are pretty much fully cooked.
- Mix in pan together and let sit for a few minutes after turning stove top off to simmer
- Enjoy!
Korean Beef Chili Noodlestap
Brown beef
Add garlic + gochujang
Stir in soy sauce
Add greens to wilt
Mix in noodles
Steak Hummus Bowltap
1) Prep the steak
Slice the cooked filet mignon into strips or cubes. Season lightly with salt and pepper.
2) Warm the rice
Heat the cooked rice in a skillet or microwave until hot.
3) Wilt the spinach
In a nonstick skillet, add 1 tsp olive oil.
Toss in spinach and cook for 1–2 minutes until just wilted.
Season with salt and a squeeze of lemon juice.
4) Assemble the bowl
Place the rice as the base.
Add wilted spinach on one side, steak slices on the other.
Spoon hummus in the center.
Garnish with paprika or parsley if desired.
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt & Pepper (1 To Taste Serving).
Beef Stir Frytap
DIRECTIONS
NOTE: Ground beef should be weighed COOKED
- Dice the onion, green pepper, and tomatoes into small pieces.
- Heat a pan over medium heat and add the onion and green pepper. Sauté until softened and fragrant.
- Add the cooked ground beef to the pan and stir well to combine.
- Mix in the diced tomatoes and cook for a few more minutes until everything is heated through.
- Add the spinach last and stir until just wilted.
- Remove from heat and serve immediately.