Stoic Physique

Nutrition Plan

Stoic Physique
Aaron Hutchinson
Updated Jul 30, 2026

Daily Targets

MondayAug 32376 cal · 205P 236C 68F
TuesdayAug 42524 cal · 188P 326C 52F
WednesdayAug 52317 cal · 190P 234C 69F
ThursdayAug 62671 cal · 198P 355C 51F
FridayAug 72240 cal · 197P 237C 56F
SaturdayAug 82580 cal · 203P 325C 52F
SundayAug 92030 cal · 185P 201C 54F

Monday

Aug 3
Daily Totals
2376
Calories
205g
Protein
236g
Carbs
68g
Fat
28g
Fibre
Breakfast6:00 AM
  • Banana, Single1 medium (~118 g)116 cal
  • Pineapple, Frozen80 g45 cal
  • Greek Yogurt - Nonfat - Any Flavor160 grams90 cal
  • Whey Protein Powder1 scoop122 cal
  • Orange Juice, Fresh80 g37 cal
Meal Totals
406cal39gprotein58gcarbs2gfat8gfibre
Snack10:30 AM
  • Oatmeal (Dry)55 grams213 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
261cal7gprotein47gcarbs5gfat8gfibre
Lunch1:00 PM
  • 93/7 - Lean Ground Turkey (Cooked)6 oz312 cal
  • White Rice (Cooked)120 grams151 cal
  • Roasted Broccoli50 grams55 cal
  • Olive Oil8 g72 cal
Meal Totals
585cal45gprotein36gcarbs29gfat3gfibre
Snack4:00 PM
  • Almonds25 g155 cal
  • Beef Jerky60 grams156 cal
Meal Totals
315cal27gprotein18gcarbs15gfat
Dinner6:30 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Potatoes (Uncooked)250 g183 cal
  • Cherry Tomatoes35 grams13 cal
  • Tossed Salad (With Light Dressing)1 serving121 cal
Meal Totals
579cal62gprotein49gcarbs15gfat5gfibre
Snack8:00 PM
  • Apple (Whole)1 medium (~182 g)105 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
230cal25gprotein28gcarbs2gfat4gfibre

Tuesday

Aug 4
Daily Totals
2524
Calories
188g
Protein
326g
Carbs
52g
Fat
33g
Fibre
Breakfast6:00 AM
  • Banana, Single1 medium (~118 g)116 cal
  • Pineapple, Frozen80 g45 cal
  • Greek Yogurt - Nonfat - Any Flavor160 grams90 cal
  • Whey Protein Powder1 scoop122 cal
  • Orange Juice, Fresh80 g37 cal
Meal Totals
406cal39gprotein58gcarbs2gfat8gfibre
Snack10:30 AM
  • Oatmeal (Dry)55 grams213 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
261cal7gprotein47gcarbs5gfat8gfibre
Lunch1:00 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Jasmine Rice (Cooked)125 grams176 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
  • Olive Oil6 g54 cal
Meal Totals
556cal59gprotein53gcarbs12gfat6gfibre
Pre-Workout4:00 PM
  • Thomas' Bagel (Plain)1 bagel266 cal
  • Peanut Butter15 grams91 cal
Meal Totals
361cal13gprotein57gcarbs9gfat2gfibre
Snack
  • Formula 3692 scoop240 cal
Meal Totals
240cal0gprotein60gcarbs0gfat
Dinner7:00 PM
  • Salmon (Cooked)5 oz250 cal
  • White Rice (Cooked)125 grams158 cal
  • Olive Oil12 g108 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
574cal46gprotein48gcarbs22gfat9gfibre
Dinner8:00 PM
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat

Wednesday

Aug 5
Daily Totals
2317
Calories
190g
Protein
234g
Carbs
69g
Fat
29g
Fibre
Breakfast6:00 AM
  • Banana, Single1 medium (~118 g)116 cal
  • Pineapple, Frozen80 g45 cal
  • Greek Yogurt - Nonfat - Any Flavor160 grams90 cal
  • Whey Protein Powder1 scoop122 cal
  • Orange Juice, Fresh80 g37 cal
Meal Totals
406cal39gprotein58gcarbs2gfat8gfibre
Snack10:30 AM
  • Oatmeal (Dry)55 grams213 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
261cal7gprotein47gcarbs5gfat8gfibre
Lunch1:00 PM
  • 93/7 - Lean Ground Turkey (Cooked)6 oz312 cal
  • White Rice (Cooked)120 grams151 cal
  • Roasted Broccoli50 grams55 cal
  • Olive Oil8 g72 cal
Meal Totals
585cal45gprotein36gcarbs29gfat3gfibre
Snack4:00 PM
  • Almonds25 g155 cal
  • Beef Jerky50 grams131 cal
Meal Totals
282cal23gprotein16gcarbs14gfat
Dinner6:30 PM
  • Pork Tenderloin (Cooked)6 oz242 cal
  • Sweet Potato (cooked)(Gm)200 g174 cal
  • Cherry Tomatoes35 grams13 cal
  • Tossed Salad (With Light Dressing)1 serving121 cal
Meal Totals
553cal51gprotein49gcarbs17gfat6gfibre
Snack8:00 PM
  • Apple (Whole)1 medium (~182 g)105 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
230cal25gprotein28gcarbs2gfat4gfibre
Note

Thursday

Aug 6
Daily Totals
2671
Calories
198g
Protein
355g
Carbs
51g
Fat
34g
Fibre
Breakfast6:00 AM
  • Banana, Single1 medium (~118 g)116 cal
  • Pineapple, Frozen80 g45 cal
  • Greek Yogurt - Nonfat - Any Flavor160 grams90 cal
  • Whey Protein Powder1 scoop122 cal
  • Orange Juice, Fresh80 g37 cal
Meal Totals
406cal39gprotein58gcarbs2gfat8gfibre
Snack10:30 AM
  • Oatmeal (Dry)55 grams213 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
261cal7gprotein47gcarbs5gfat8gfibre
Lunch1:00 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Jasmine Rice (Cooked)140 grams198 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
  • Olive Oil6 g54 cal
Meal Totals
580cal60gprotein58gcarbs12gfat6gfibre
Pre-Workout4:00 PM
  • Thomas' Bagel (Plain)1 bagel266 cal
  • Peanut Butter15 grams91 cal
Meal Totals
361cal13gprotein57gcarbs9gfat2gfibre
Snack
  • Formula 3692 scoop240 cal
Meal Totals
240cal0gprotein60gcarbs0gfat
NoteTwo scoops in the bottle, already counted.
Dinner7:00 PM
  • Chicken Breast (Cooked)(OZ)5 oz221 cal
  • Pasta (Cooked)(gm)120 grams188 cal
  • Rao'S Marinara Sauce45 grams34 cal
  • Olive Oil12 g108 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
593cal54gprotein47gcarbs21gfat6gfibre
NoteRefuel. Pasta on a ride day is exactly right.
Dinner8:00 PM
  • Apple (Whole)1 medium (~182 g)105 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
230cal25gprotein28gcarbs2gfat4gfibre

Friday

Aug 7
Daily Totals
2240
Calories
197g
Protein
237g
Carbs
56g
Fat
32g
Fibre
Breakfast6:00 AM
  • Banana, Single1 medium (~118 g)116 cal
  • Pineapple, Frozen80 g45 cal
  • Greek Yogurt - Nonfat - Any Flavor160 grams90 cal
  • Whey Protein Powder1 scoop122 cal
  • Orange Juice, Fresh80 g37 cal
Meal Totals
406cal39gprotein58gcarbs2gfat8gfibre
Snack10:30 AM
  • Oatmeal (Dry)55 grams213 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
261cal7gprotein47gcarbs5gfat8gfibre
Lunch1:00 PM
  • Chicken Breast (Cooked)(OZ)5 oz221 cal
  • White Rice (Cooked)120 grams151 cal
  • Roasted Broccoli50 grams55 cal
  • Olive Oil8 g72 cal
Meal Totals
494cal47gprotein36gcarbs18gfat3gfibre
Snack4:00 PM
  • Almonds25 g155 cal
  • Beef Jerky40 grams104 cal
Meal Totals
262cal20gprotein14gcarbs14gfat
Dinner6:30 PM
  • 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 Oil8 g72 cal
  • Grilled Chicken (Oz)6 oz246 cal
  • White Rice (Cooked)100 grams126 cal
Meal Totals
587cal59gprotein54gcarbs15gfat9gfibre
Dinner8:00 PM
  • Apple (Whole)1 medium (~182 g)105 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
230cal25gprotein28gcarbs2gfat4gfibre

Saturday

Aug 8
Daily Totals
2580
Calories
203g
Protein
325g
Carbs
52g
Fat
29g
Fibre
Breakfast6:00 AM
  • Banana, Single1 medium (~118 g)116 cal
  • Pineapple, Frozen80 g45 cal
  • Greek Yogurt - Nonfat - Any Flavor160 grams90 cal
  • Whey Protein Powder1 scoop122 cal
  • Orange Juice, Fresh80 g37 cal
Meal Totals
406cal39gprotein58gcarbs2gfat8gfibre
Notee.
Pre-Workout8:30 AM
  • Thomas' Bagel (Plain)1 bagel266 cal
  • Peanut Butter20 grams122 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
503cal16gprotein85gcarbs11gfat5gfibre
Snack
  • Formula 3692 scoop240 cal
Meal Totals
240cal0gprotein60gcarbs0gfat
Lunch1:00 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Jasmine Rice (Cooked)125 grams176 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
  • Olive Oil8 g72 cal
Meal Totals
574cal59gprotein53gcarbs14gfat6gfibre
Snack4:00 PM
  • Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner6:30 PM
  • Salmon (Cooked)5 oz250 cal
  • Potatoes (Uncooked)150 g110 cal
  • Roasted Broccoli50 grams55 cal
Meal Totals
415cal44gprotein26gcarbs15gfat3gfibre
Dinner8:00 PM
  • Apple (Whole)1 medium (~182 g)105 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
230cal25gprotein28gcarbs2gfat4gfibre

Sunday

Aug 9
Daily Totals
2030
Calories
185g
Protein
201g
Carbs
54g
Fat
32g
Fibre
Breakfast6:00 AM
  • Banana, Single1 medium (~118 g)116 cal
  • Pineapple, Frozen80 g45 cal
  • Greek Yogurt - Nonfat - Any Flavor160 grams90 cal
  • Whey Protein Powder1 scoop122 cal
  • Orange Juice, Fresh80 g37 cal
Meal Totals
406cal39gprotein58gcarbs2gfat8gfibre
Snack10:30 AM
  • Oatmeal (Dry)35 grams135 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
179cal5gprotein33gcarbs3gfat6gfibre
Lunch1:00 PM
  • Egg (Large)3 egg226 cal
  • Egg White120 g58 cal
  • Mixed Vegetables (Your Choice)200 grams80 cal
  • Olive Oil8 g72 cal
Meal Totals
436cal36gprotein19gcarbs24gfat8gfibre
Snack4:00 PM
  • Non-Fat Cottage Cheese200 grams133 cal
Meal Totals
132cal20gprotein13gcarbs0gfat
NoteProtein forward, low carb.
Dinner6:30 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Olive Oil8 g72 cal
  • Cherry Tomatoes45 grams17 cal
  • Tossed Salad (With Light Dressing)1 serving121 cal
  • Sweet Potato (cooked)(Gm)200 g174 cal
Meal Totals
647cal60gprotein50gcarbs23gfat6gfibre
Snack8:00 PM
  • Apple (Whole)1 medium (~182 g)105 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
230cal25gprotein28gcarbs2gfat4gfibre

Shopping List

93/7 - Lean Ground Turkey (Cooked)12 oz
Almonds75 g
Apple (Whole)6 medium (~182 g)
Banana, Single8 medium (~118 g)
Barebells Protein Bars1 bar
Beef Jerky150 grams
Bell Pepper100 g
Broccoli (gm)100 g
Cherry Tomatoes115 grams
Chicken Breast (Cooked)(OZ)40 oz
Egg (Large)3 egg
Egg White120 g
Formula 3696 scoop
Fresh/Frozen Mixed Berries600 grams
Greek Yogurt - Nonfat - Any Flavor1120 grams
Grilled Chicken (Oz)6 oz
Jasmine Rice (Cooked)390 grams
Mixed Vegetables (Your Choice)900 grams
Non-Fat Cottage Cheese200 grams
Oatmeal (Dry)310 grams
Olive Oil92 g
Onion (Gm)80 g
Orange Juice, Fresh560 g
Pasta (Cooked)(gm)120 grams
Peanut Butter50 grams
Pineapple, Frozen560 g
Pork Tenderloin (Cooked)6 oz
Potatoes (Uncooked)400 g
Rao'S Marinara Sauce45 grams
Roasted Broccoli200 grams
Salmon (Cooked)10 oz
Soy Sauce, Low Sodium (tbsp)3 tbsp
Spinach (Gm)50 g
Sweet Potato (cooked)(Gm)400 g
Thomas' Bagel (Plain)3 bagel
Tossed Salad (With Light Dressing)3 serving
Whey Protein Powder14 scoop
White Rice (Cooked)585 grams

Recipes

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**