Nutrition Plan
Stoic Physique
Cody Beal
Updated Jul 30, 2026
Daily Targets
MondayAug 32002 cal · 205P 183C 50F
TuesdayAug 41905 cal · 189P 177C 49F
WednesdayAug 51950 cal · 185P 145C 70F
ThursdayAug 61954 cal · 168P 199C 54F
FridayAug 72015 cal · 168P 140C 87F
SaturdayAug 82015 cal · 201P 134C 75F
SundayAug 92073 cal · 182P 172C 73F
Monday
Aug 3Daily Totals
2002
Calories
205g
Protein
183g
Carbs
50g
Fat
26g
Fibre
Breakfast7:00 AM
- Brewed Coffee1 cup2 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
165cal17gprotein22gcarbs1gfat2gfibre
Lunch11:30 AM
- KFC Naked Chicken Salad2 serving440 cal
Meal Totals
440cal34gprotein22gcarbs24gfat
Snack3:00 PM
- Beef Jerky50 grams131 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
234cal18gprotein36gcarbs2gfat4gfibre
Snack5 PM
- Whey Protein Powder2 scoop243 cal
Meal Totals
243cal48gprotein6gcarbs3gfat
Dinner6:30 PM
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Canola Oil5 g45 cal
- Black Beans (Boiled)75 grams98 cal
- Sweet Corn, Frozen25 g26 cal
- Salsa75 grams25 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.25 medium (~123 g)7 cal
- White Rice (Cooked)125 grams158 cal
- Shrimp (Cooked)8 oz264 cal
Meal Totals
710cal62gprotein84gcarbs14gfat18gfibre
Snack8:30 PM
- Good Culture 2% Low-Fat Classic Cottage Cheese200 grams174 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
210cal26gprotein13gcarbs6gfat2gfibre
Tuesday
Aug 4Daily Totals
1905
Calories
189g
Protein
177g
Carbs
49g
Fat
10g
Fibre
Breakfast7:00 AM
- Brewed Coffee1 cup2 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
165cal17gprotein22gcarbs1gfat2gfibre
Lunch11:30 AM
- KFC Naked Chicken Salad2 serving440 cal
Meal Totals
440cal34gprotein22gcarbs24gfat
Snack3:00 PM
- Core Power Fairlife Elite 42G1 bottle240 cal
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
352cal43gprotein36gcarbs4gfat3gfibre
Dinner6:30 PM
- Trader Joe's - Chicken Soup2 cup424 cal
- White Rice (Cooked)150 grams189 cal
- Olive Oil20 g180 cal
Meal Totals
792cal77gprotein76gcarbs20gfat3gfibre
Snack8:30 PM
- Greek Yogurt - Nonfat - Any Flavor220 grams123 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
156cal18gprotein21gcarbs0gfat2gfibre
Wednesday
Aug 5Daily Totals
1950
Calories
185g
Protein
145g
Carbs
70g
Fat
25g
Fibre
Breakfast7:00 AM
- Brewed Coffee1 cup2 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
153cal13gprotein23gcarbs1gfat3gfibre
Lunch11:30 AM
- Trader Joe's - Classic Greek Salad270 grams351 cal
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
591cal50gprotein28gcarbs31gfat5gfibre
Snack3:00 PM
- Beef Jerky50 grams131 cal
- Apple (Whole)1 medium (~182 g)105 cal
- Almonds20 g124 cal
Meal Totals
360cal23gprotein40gcarbs12gfat5gfibre
Dinner6:30 PM
- Sirloin Steak - Cooked8 oz389 cal
- Potatoes (Uncooked)180 g131 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil6 g54 cal
Meal Totals
636cal73gprotein41gcarbs20gfat10gfibre
Snack8:30 PM
- Good Culture 2% Low-Fat Classic Cottage Cheese200 grams174 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
210cal26gprotein13gcarbs6gfat2gfibre
Thursday
Aug 6Daily Totals
1954
Calories
168g
Protein
199g
Carbs
54g
Fat
35g
Fibre
Breakfast7:00 AM
- Brewed Coffee1 cup2 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
181cal17gprotein26gcarbs1gfat3gfibre
Lunch11:30 AM
- Trader Joe's - Classic Greek Salad270 grams351 cal
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
591cal50gprotein28gcarbs31gfat5gfibre
Snack3:00 PM
- Barebells Protein Bars1 bar212 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
316cal21gprotein40gcarbs8gfat7gfibre
Dinner6:30 PM
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Canola Oil5 g45 cal
- Black Beans (Boiled)75 grams98 cal
- Sweet Corn, Frozen25 g26 cal
- Salsa75 grams25 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.25 medium (~123 g)7 cal
- White Rice (Cooked)125 grams158 cal
- Shrimp (Cooked)8 oz264 cal
Meal Totals
710cal62gprotein84gcarbs14gfat18gfibre
Snack8:30 PM
- Greek Yogurt - Nonfat - Any Flavor220 grams123 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
156cal18gprotein21gcarbs0gfat2gfibre
Friday
Aug 7Daily Totals
2015
Calories
168g
Protein
140g
Carbs
87g
Fat
15g
Fibre
Breakfast7:00 AM
- Brewed Coffee1 cup2 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
157cal17gprotein20gcarbs1gfat2gfibre
Lunch11:30 AM
- KFC Naked Chicken Salad2 serving440 cal
Meal Totals
440cal34gprotein22gcarbs24gfat
Snack3:00 PM
- Mozzarella String Cheese (Publix)2 stick172 cal
- Peanuts25 g153 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
433cal21gprotein31gcarbs25gfat7gfibre
Dinner6:30 PM
- Salmon (Cooked)8 oz400 cal
- White Rice (Cooked)170 grams213 cal
- Roasted Broccoli150 grams165 cal
Meal Totals
775cal70gprotein54gcarbs31gfat4gfibre
Snack8:30 PM
- Good Culture 2% Low-Fat Classic Cottage Cheese200 grams174 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
210cal26gprotein13gcarbs6gfat2gfibre
Saturday
Aug 8Daily Totals
2015
Calories
201g
Protein
134g
Carbs
75g
Fat
22g
Fibre
Breakfast8:00 AM
- Egg (Large)3 egg226 cal
- Egg White100 g48 cal
- Sourdough Bread1 slice (40gm)109 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
430cal34gprotein33gcarbs18gfat3gfibre
Snack12:00 PM
- Core Power Fairlife Elite 42G1 bottle240 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
344cal43gprotein34gcarbs4gfat4gfibre
Lunch2:00 PM
- Trader Joe's - Classic Greek Salad270 grams351 cal
- Grilled Chicken (Oz)4 oz164 cal
Meal Totals
515cal40gprotein19gcarbs31gfat5gfibre
Dinner6:30 PM
- Pork Tenderloin (Cooked)8 oz322 cal
- Potatoes (Uncooked)200 g146 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil8 g72 cal
Meal Totals
598cal65gprotein44gcarbs18gfat10gfibre
Snack8:30 PM
- Good Culture 2% Low-Fat Classic Cottage Cheese150 grams130 cal
- Gin1 fl oz0 cal
Meal Totals
128cal19gprotein4gcarbs4gfat
Sunday
Aug 9Daily Totals
2073
Calories
182g
Protein
172g
Carbs
73g
Fat
11g
Fibre
Breakfast8:00 AM
- Greek Yogurt - Nonfat - Any Flavor220 grams123 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Almonds15 g93 cal
Meal Totals
386cal45gprotein29gcarbs10gfat2gfibre
Lunch12:30 PM
- KFC Naked Chicken Salad2 serving440 cal
Meal Totals
440cal34gprotein22gcarbs24gfat
Snack3:30 PM
- Beef Jerky28.3495 grams74 cal
- Almonds20 g124 cal
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
311cal16gprotein37gcarbs11gfat3gfibre
Dinner6:00 PM
- Chicken Breast (Cooked)(OZ)7 oz309 cal
- White Rice (Cooked)200 grams252 cal
- Roasted Broccoli150 grams165 cal
- Olive Oil6 g54 cal
Meal Totals
780cal69gprotein63gcarbs28gfat4gfibre
Snack8:30 PM
- Greek Yogurt - Nonfat - Any Flavor220 grams123 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
156cal18gprotein21gcarbs0gfat2gfibre
Shopping List
Almonds55 g
Apple (Whole)5 medium (~182 g)
Banana, Single2 medium (~118 g)
Barebells Protein Bars1 bar
Beef Jerky128.3 grams
Black Beans (Boiled)150 grams
Brewed Coffee5 cup
Canola Oil10 g
Chicken Breast (Cooked)(OZ)7 oz
Core Power Fairlife Elite 42G4 bottle
Egg (Large)3 egg
Egg White100 g
Fresh/Frozen Mixed Berries1260 grams
Gin1 fl oz
Good Culture 2% Low-Fat Classic Cottage Cheese750 grams
Greek Yogurt - Nonfat - Any Flavor1830 grams
Grilled Chicken (Oz)4 oz
KFC Naked Chicken Salad8 serving
Mixed Vegetables (Your Choice)300 grams
Mozzarella String Cheese (Publix)2 stick
Olive Oil40 g
Onion1 medium (~110 g)
Peanuts25 g
Pork Tenderloin (Cooked)8 oz
Potatoes (Uncooked)380 g
Roasted Broccoli300 grams
Romaine/Cos Lettuce200 g
Salmon (Cooked)8 oz
Salsa150 grams
Shrimp (Cooked)16 oz
Sirloin Steak - Cooked8 oz
Sourdough Bread1 slice (40gm)
Sweet Corn, Frozen50 g
Taco Seasoning Mix (40% Less Sodium)30 grams
Tomato0.5 medium (~123 g)
Trader Joe's - Chicken Soup2 cup
Trader Joe's - Classic Greek Salad810 grams
Whey Protein Powder3 scoop
White Rice (Cooked)770 grams
Recipes
Shrimp Fiesta Bowltap
1. Cook shrimp in a skillet and add taco seasoning on top.
2. In a large saucepan, mix beans, corn, salsa and remaining tablespoon of taco seasoning. Heat over medium heat until warm.
3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl with cooked rice.
4. Top salad with shrimp and dress with the bean and corn mixture.