Nutrition Plan
Stoic Physique
Ehsan Ehsani
Updated Jul 30, 2026
Daily Targets
MondayAug 31484 cal · 148P 79C 64F
TuesdayAug 41448 cal · 156P 80C 56F
WednesdayAug 51484 cal · 148P 79C 64F
ThursdayAug 61764 cal · 153P 162C 56F
FridayAug 71484 cal · 148P 79C 64F
SaturdayAug 81733 cal · 156P 140C 61F
SundayAug 91501 cal · 143P 86C 65F
Monday
Aug 3Daily Totals
1484
Calories
148g
Protein
79g
Carbs
64g
Fat
97g
Fibre
Breakfast7:00 AM
- Zoe - Daily 301 scoop72 cal
- Bryan Johnson Longevity Protein Powder0.5 scoop103 cal
- Beetroot5 g2 cal
- Fage Total All Natural Nonfat Greek Strained Yogurt120 grams65 cal
- Ryze - Mushroom Coffee6 grams13 cal
- Soy Milk (Unsweetened)200 gm29 cal
- Brian Johnsons - Extra Virgin Olive Oil12 ML101 cal
Meal Totals
389cal32gprotein18gcarbs21gfat7gfibre
Snack11:30 AM
- Mud/Wtr Mushroom Mix5 grams17 cal
- Vital Proteins Collagen Peptides Powder5 grams18 cal
- Blueberries75 g48 cal
Meal Totals
85cal5gprotein14gcarbs1gfat3gfibre
Notecan add sauces 15 cals a serving or under here
Lunch12:00 PM
- Just Salad - Buffalo Chicken Salad1 serving433 cal
Meal Totals
433cal32gprotein20gcarbs25gfat7gfibre
Notecan add sauces 15 cals a serving or under here
Snack2:00 PM
- Iq Bar1 bar201 cal
- Egg White (Boiled)6 egg white87 cal
Meal Totals
290cal31gprotein10gcarbs14gfat8gfibre
Dinner6:00 PM
- Turkey Breast (Cooked)(OZ)4 OZ156 cal
- Wio Keto Muffins2 Muffin80 cal
- Blueberries75 g48 cal
Meal Totals
287cal48gprotein17gcarbs3gfat72gfibre
Tuesday
Aug 4Daily Totals
1448
Calories
156g
Protein
80g
Carbs
56g
Fat
95g
Fibre
Breakfast7:00 AM
- Zoe - Daily 301 scoop72 cal
- Bryan Johnson Longevity Protein Powder0.5 scoop103 cal
- Beetroot5 g2 cal
- Fage Total All Natural Nonfat Greek Strained Yogurt120 grams65 cal
- Ryze - Mushroom Coffee6 grams13 cal
- Soy Milk (Unsweetened)200 gm29 cal
- Brian Johnsons - Extra Virgin Olive Oil12 ML101 cal
Meal Totals
389cal32gprotein18gcarbs21gfat7gfibre
Snack11:30 AM
- Mud/Wtr Mushroom Mix5 grams17 cal
- Vital Proteins Collagen Peptides Powder5 grams18 cal
- Blueberries75 g48 cal
Meal Totals
85cal5gprotein14gcarbs1gfat3gfibre
Notecan add sauces 15 cals a serving or under here
Lunch12:00 PM
- Just Salad - Buffalo Chicken Salad1 serving433 cal
Meal Totals
433cal32gprotein20gcarbs25gfat7gfibre
Notecan add sauces 15 cals a serving or under here
Snack2:00 PM
- David - S'mores Protein Bar1 bar165 cal
- Egg White (Boiled)6 egg white87 cal
Meal Totals
254cal39gprotein11gcarbs6gfat6gfibre
Dinner6:00 PM
- Turkey Breast (Cooked)(OZ)4 OZ156 cal
- Wio Keto Muffins2 Muffin80 cal
- Blueberries75 g48 cal
Meal Totals
287cal48gprotein17gcarbs3gfat72gfibre
Wednesday
Aug 5Daily Totals
1484
Calories
148g
Protein
79g
Carbs
64g
Fat
97g
Fibre
Breakfast7:00 AM
- Zoe - Daily 301 scoop72 cal
- Bryan Johnson Longevity Protein Powder0.5 scoop103 cal
- Beetroot5 g2 cal
- Fage Total All Natural Nonfat Greek Strained Yogurt120 grams65 cal
- Ryze - Mushroom Coffee6 grams13 cal
- Soy Milk (Unsweetened)200 gm29 cal
- Brian Johnsons - Extra Virgin Olive Oil12 ML101 cal
Meal Totals
389cal32gprotein18gcarbs21gfat7gfibre
Snack11:30 AM
- Mud/Wtr Mushroom Mix5 grams17 cal
- Vital Proteins Collagen Peptides Powder5 grams18 cal
- Blueberries75 g48 cal
Meal Totals
85cal5gprotein14gcarbs1gfat3gfibre
Notecan add sauces 15 cals a serving or under here
Lunch12:00 PM
- Just Salad - Buffalo Chicken Salad1 serving433 cal
Meal Totals
433cal32gprotein20gcarbs25gfat7gfibre
Notecan add sauces 15 cals a serving or under here
Snack2:00 PM
- Iq Bar1 bar201 cal
- Egg White (Boiled)6 egg white87 cal
Meal Totals
290cal31gprotein10gcarbs14gfat8gfibre
Dinner6:00 PM
- Turkey Breast (Cooked)(OZ)4 OZ156 cal
- Wio Keto Muffins2 Muffin80 cal
- Blueberries75 g48 cal
Meal Totals
287cal48gprotein17gcarbs3gfat72gfibre
Thursday
Aug 6Daily Totals
1764
Calories
153g
Protein
162g
Carbs
56g
Fat
106g
Fibre
Breakfast7:00 AM
- Zoe - Daily 301 scoop72 cal
- Bryan Johnson Longevity Protein Powder0.5 scoop103 cal
- Beetroot5 g2 cal
- Fage Total All Natural Nonfat Greek Strained Yogurt120 grams65 cal
- Ryze - Mushroom Coffee6 grams13 cal
- Soy Milk (Unsweetened)200 gm29 cal
- Brian Johnsons - Extra Virgin Olive Oil12 ML101 cal
Meal Totals
389cal32gprotein18gcarbs21gfat7gfibre
Snack11:30 AM
- Mud/Wtr Mushroom Mix5 grams17 cal
- Vital Proteins Collagen Peptides Powder5 grams18 cal
- Blueberries200 g128 cal
Meal Totals
161cal6gprotein32gcarbs1gfat6gfibre
Notecan add sauces 15 cals a serving or under here
Lunch12:00 PM
- Just Salad - Buffalo Chicken Salad1 serving433 cal
Meal Totals
433cal32gprotein20gcarbs25gfat7gfibre
Notecan add sauces 15 cals a serving or under here
Snack2:00 PM
- David - S'mores Protein Bar1 bar165 cal
- Blueberries200 g128 cal
- Egg White (Boiled)4 egg white58 cal
Meal Totals
350cal34gprotein40gcarbs6gfat11gfibre
Dinner6:00 PM
- Turkey Breast (Cooked)(OZ)4 OZ156 cal
- Wio Keto Muffins2 Muffin80 cal
- Blueberries200 g128 cal
- Honey20 g66 cal
Meal Totals
431cal49gprotein52gcarbs3gfat75gfibre
Friday
Aug 7Daily Totals
1484
Calories
148g
Protein
79g
Carbs
64g
Fat
97g
Fibre
Breakfast7:00 AM
- Zoe - Daily 301 scoop72 cal
- Bryan Johnson Longevity Protein Powder0.5 scoop103 cal
- Beetroot5 g2 cal
- Fage Total All Natural Nonfat Greek Strained Yogurt120 grams65 cal
- Ryze - Mushroom Coffee6 grams13 cal
- Soy Milk (Unsweetened)200 gm29 cal
- Brian Johnsons - Extra Virgin Olive Oil12 ML101 cal
Meal Totals
389cal32gprotein18gcarbs21gfat7gfibre
Snack11:30 AM
- Mud/Wtr Mushroom Mix5 grams17 cal
- Vital Proteins Collagen Peptides Powder5 grams18 cal
- Blueberries75 g48 cal
Meal Totals
85cal5gprotein14gcarbs1gfat3gfibre
Notecan add sauces 15 cals a serving or under here
Lunch12:00 PM
- Just Salad - Buffalo Chicken Salad1 serving433 cal
Meal Totals
433cal32gprotein20gcarbs25gfat7gfibre
Notecan add sauces 15 cals a serving or under here
Snack2:00 PM
- Iq Bar1 bar201 cal
- Egg White (Boiled)6 egg white87 cal
Meal Totals
290cal31gprotein10gcarbs14gfat8gfibre
Dinner6:00 PM
- Turkey Breast (Cooked)(OZ)4 OZ156 cal
- Wio Keto Muffins2 Muffin80 cal
- Blueberries75 g48 cal
Meal Totals
287cal48gprotein17gcarbs3gfat72gfibre
Saturday
Aug 8Daily Totals
1733
Calories
156g
Protein
140g
Carbs
61g
Fat
32g
Fibre
Breakfast7:00 AM
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast10:00 AM
- Zoe - Daily 301 scoop72 cal
- Bryan Johnson Longevity Protein Powder1 scoop206 cal
- Beetroot5 g2 cal
- Fage Total All Natural Nonfat Greek Strained Yogurt100 grams54 cal
- Ryze - Mushroom Coffee6 grams13 cal
- Soy Milk (Unsweetened)200 gm29 cal
- Brian Johnsons - Extra Virgin Olive Oil12 ML101 cal
Meal Totals
484cal43gprotein24gcarbs24gfat8gfibre
Snack11:30 AM
- Mud/Wtr Mushroom Mix5 grams17 cal
- Vital Proteins Collagen Peptides Powder4 grams14 cal
- Blueberries150 g96 cal
Meal Totals
129cal5gprotein25gcarbs1gfat4gfibre
Notecan add sauces 15 cals a serving or under here
Lunch12:00 PM
- Just Salad - Buffalo Chicken Salad1 serving433 cal
Meal Totals
433cal32gprotein20gcarbs25gfat7gfibre
Notecan add sauces 15 cals a serving or under here
Snack2:00 PM
- David - S'mores Protein Bar1 bar165 cal
- Egg White (Boiled)6 egg white87 cal
Meal Totals
254cal39gprotein11gcarbs6gfat6gfibre
Dinner6:00 PM
- Turkey Breast (Cooked)(OZ)4 OZ156 cal
- Wheat Thin - Reduced Fat Crackers15 grams69 cal
- Blueberries150 g96 cal
Meal Totals
321cal36gprotein33gcarbs5gfat4gfibre
Sunday
Aug 9Daily Totals
1501
Calories
143g
Protein
86g
Carbs
65g
Fat
27g
Fibre
Breakfast8:00 AM
- Zoe - Daily 301 scoop72 cal
- Bryan Johnson Longevity Protein Powder1 scoop206 cal
- Beetroot5 g2 cal
- Fage Total All Natural Nonfat Greek Strained Yogurt80 grams44 cal
- Ryze - Mushroom Coffee6 grams13 cal
- Soy Milk (Unsweetened)150 gm22 cal
- Brian Johnsons - Extra Virgin Olive Oil10 ML84 cal
Meal Totals
441cal40gprotein23gcarbs21gfat8gfibre
Snack11:30 AM
- Mud/Wtr Mushroom Mix5 grams17 cal
- Vital Proteins Collagen Peptides Powder4 grams14 cal
Meal Totals
28cal4gprotein3gcarbs0gfat1gfibre
Notecan add sauces 15 cals a serving or under here
Lunch12:00 PM
- Just Salad - Buffalo Chicken Salad1 serving433 cal
Meal Totals
433cal32gprotein20gcarbs25gfat7gfibre
Notecan add sauces 15 cals a serving or under here
Snack2:00 PM
- Iq Bar1 bar201 cal
- Egg White (Boiled)6 egg white87 cal
Meal Totals
290cal31gprotein10gcarbs14gfat8gfibre
Dinner6:00 PM
- Turkey Breast (Cooked)(OZ)4 OZ156 cal
- Wheat Thin - Reduced Fat Crackers15 grams69 cal
- Blueberries125 g80 cal
Meal Totals
309cal36gprotein30gcarbs5gfat3gfibre
Additional Options
LUNCH OPTION #11:00 PM
- Just Salad - Buffalo Chicken Wrap1 wrap543 cal
Meal Totals
543cal44gprotein13gcarbs35gfat37gfibre
LUNCH OPTION #22:00 PM
- Just Salad - Spicy Chicken Caesar Wrap1 wrap543 cal
Meal Totals
543cal51gprotein24gcarbs27gfat36gfibre
LUNCH OPTION #33:00 PM
- Just Salad - Chicken Caesar Salad1 serving400 cal
- Just Salad - Oven Roasted Chicken (extra)1 serving123 cal
Meal Totals
523cal61gprotein27gcarbs19gfat4gfibre
Lemon Garlic Sardine Bowl
- Henry & Lisa - Wild Sardines in Spring Water (Whole Foods)1.5 Container (4oz)276 cal
- 365 - Jasmine Rice (Microwavable)(GM)100 grams182 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Olive Oil5 g45 cal
- Salt & Pepper1 To Taste Serving0 cal
- Garlic Powder0.5 tsp6 cal
Meal Totals
574cal49gprotein54gcarbs18gfat7gfibre
Chicken Bbq Wrap
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Bbq Sauce40 grams80 cal
- Low Fat Shredded Cheese25 grams81 cal
Meal Totals
568cal69gprotein28gcarbs20gfat35gfibre
DINNER OPTION #33:00 PM
- Taylor Farms Mediterranean Crunch Chopped Salad Kit0.5 bag219 cal
- Whole Foods - Grilled Chicken Breast (Prepared Foods)5 oz222 cal
Meal Totals
439cal40gprotein18gcarbs23gfat3gfibre
Shopping List
Banana, Single1 medium (~118 g)
Beetroot35 g
Blueberries1625 g
Brian Johnsons - Extra Virgin Olive Oil82 ML
Bryan Johnson Longevity Protein Powder4.5 scoop
David - S'mores Protein Bar3 bar
Egg White (Boiled)40 egg white
Fage Total All Natural Nonfat Greek Strained Yogurt780 grams
Honey20 g
Iq Bar4 bar
Just Salad - Buffalo Chicken Salad7 serving
Mud/Wtr Mushroom Mix35 grams
Ryze - Mushroom Coffee42 grams
Soy Milk (Unsweetened)1350 gm
Turkey Breast (Cooked)(OZ)28 OZ
Vital Proteins Collagen Peptides Powder33 grams
Wheat Thin - Reduced Fat Crackers30 grams
Wio Keto Muffins10 Muffin
Zoe - Daily 307 scoop
Options Shopping List
365 - Jasmine Rice (Microwavable)(GM)100 grams
Bbq Sauce40 grams
Garlic Powder0.5 tsp
Grilled Chicken (Oz)6 oz
Henry & Lisa - Wild Sardines in Spring Water (Whole Foods)1.5 Container (4oz)
Just Salad - Buffalo Chicken Wrap1 wrap
Just Salad - Chicken Caesar Salad1 serving
Just Salad - Oven Roasted Chicken (extra)1 serving
Just Salad - Spicy Chicken Caesar Wrap1 wrap
Lemon Juice (Tbsp)1 Tbsp
Low Fat Shredded Cheese25 grams
Mission Foods - Carb Balance Flour Tortillas2 serving
Mixed Vegetables (Your Choice)150 grams
Olive Oil5 g
Romaine/Cos Lettuce100 g
Salt & Pepper1 To Taste Serving
Taylor Farms Mediterranean Crunch Chopped Salad Kit0.5 bag
Whole Foods - Grilled Chicken Breast (Prepared Foods)5 oz
Recipes
Lemon Garlic Sardine Bowltap
1. Drain sardines and set aside.
2. Add cooked jasmine rice to a bowl.
3. Add steamed, baked, air fried or raw greens over the rice.
4. Place the sardines on top.
5. Drizzle with lemon juice and olive oil.
6. Season with salt, pepper, and garlic powder.
7. Add chili flakes or hot sauce if you want more flavor.
8. Mix gently and serve warm.