Nutrition Plan
Stoic Physique
Jovany Cartagena
Updated Jul 30, 2026
Daily Targets
MondayAug 31809 cal · 200P 97C 69F
TuesdayAug 41833 cal · 204P 99C 69F
WednesdayAug 51809 cal · 200P 97C 69F
ThursdayAug 61818 cal · 180P 171C 46F
FridayAug 72369 cal · 189P 248C 69F
SaturdayAug 81821 cal · 183P 135C 61F
SundayAug 91797 cal · 176P 118C 69F
Monday
Aug 3Daily Totals
1809
Calories
200g
Protein
97g
Carbs
69g
Fat
59g
Fibre
Breakfast11:00 AM
- Egg (Large)1 egg75 cal
- Egg Whites120 grams58 cal
- Turkey Bacon2 slice96 cal
- Bagel Thin1 bagel thin141 cal
Meal Totals
370cal31gprotein30gcarbs14gfat4gfibre
Snack1:00 PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Lunch 4:00 PM
- Canned Chicken - Wellsley6 oz195 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
- Mission Zero Net Carbs Tortilla2 wrap52 cal
Meal Totals
549cal51gprotein21gcarbs29gfat52gfibre
Dinner8:00 PM
- 647 Hamburger Buns2 bun146 cal
- Chicken Bubba Burger2 Burger250 cal
- Light Singles Cheese2 slice93 cal
- Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
509cal57gprotein32gcarbs17gfat2gfibre
Snack10:30 PM/12:30 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Tuesday
Aug 4Daily Totals
1833
Calories
204g
Protein
99g
Carbs
69g
Fat
60g
Fibre
Breakfast11:00 AM
- Egg (Large)1 egg75 cal
- Egg Whites150 grams72 cal
- Turkey Bacon2 slice96 cal
- Bagel Thin1 bagel thin141 cal
Meal Totals
382cal34gprotein30gcarbs14gfat4gfibre
Snack1:00 PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Lunch 4:00 PM
- Canned Chicken - Wellsley6 oz195 cal
- Mission Zero Net Carbs Tortilla2 wrap52 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
Meal Totals
549cal51gprotein21gcarbs29gfat52gfibre
Dinner8:00 PM
- 647 Hamburger Buns2 bun146 cal
- Chicken Bubba Burger2 Burger250 cal
- Light Singles Cheese2 slice93 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
521cal58gprotein34gcarbs17gfat3gfibre
Snack10:30 PM/12:30 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Wednesday
Aug 5Daily Totals
1809
Calories
200g
Protein
97g
Carbs
69g
Fat
59g
Fibre
Breakfast11:00 AM
- Egg (Large)1 egg75 cal
- Egg Whites120 grams58 cal
- Turkey Bacon2 slice96 cal
- Bagel Thin1 bagel thin141 cal
Meal Totals
370cal31gprotein30gcarbs14gfat4gfibre
Snack1:00 PM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Lunch 4:00 PM
- Canned Chicken - Wellsley6 oz195 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
- Mission Zero Net Carbs Tortilla2 wrap52 cal
Meal Totals
549cal51gprotein21gcarbs29gfat52gfibre
Dinner8:00 PM
- 647 Hamburger Buns2 bun146 cal
- Chicken Bubba Burger2 Burger250 cal
- Light Singles Cheese2 slice93 cal
- Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
509cal57gprotein32gcarbs17gfat2gfibre
Snack10:30 PM/12:30 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Thursday
Aug 6Daily Totals
1818
Calories
180g
Protein
171g
Carbs
46g
Fat
22g
Fibre
Breakfast11:00 AM
- Egg (Large)1 egg75 cal
- Egg Whites150 grams72 cal
- Turkey Bacon3 slice144 cal
- Bagel Thin1 bagel thin141 cal
Meal Totals
430cal37gprotein30gcarbs18gfat4gfibre
Snack1:00 PM
- Core Power 26G Protein1 bottle181 cal
Meal Totals
181cal26gprotein8gcarbs5gfat
Lunch 4:00 PM
- Albacore Tuna (Canned In Water)(5oz)1 can177 cal
- Potatoes (gm)(Cooked)120 grams107 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Butter, Salted8 g59 cal
Meal Totals
388cal38gprotein32gcarbs12gfat6gfibre
Dinner8:00 PM
- Tyson - Frozen Blackened Flavored Chicken Tenders7 oz259 cal
- White Rice (Cooked)250 grams315 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
620cal54gprotein83gcarbs8gfat9gfibre
Snack10:30 PM/12:30 AM
- Gold Standard - Whey Protein1 scoop130 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
199cal25gprotein18gcarbs3gfat3gfibre
Friday
Aug 7Daily Totals
2369
Calories
189g
Protein
248g
Carbs
69g
Fat
34g
Fibre
Preworkout8:00 AM
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
32cal0gprotein8gcarbs0gfat2gfibre
Breakfast11:00 AM
- Egg (Large)1 egg75 cal
- Egg Whites150 grams72 cal
- Turkey Bacon3 slice144 cal
- Bagel Thin2 bagel thin281 cal
- Butter, Salted15 g110 cal
Meal Totals
679cal43gprotein57gcarbs31gfat8gfibre
Snack1:00 PM
- Core Power 26G Protein1 bottle181 cal
Meal Totals
181cal26gprotein8gcarbs5gfat
Lunch 4:00 PM
- Albacore Tuna (Canned In Water)(5oz)1 can177 cal
- Potatoes (gm)(Cooked)300 grams267 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Butter, Salted20 g147 cal
Meal Totals
634cal41gprotein68gcarbs22gfat10gfibre
Dinner8:00 PM
- Tyson - Frozen Blackened Flavored Chicken Tenders7 oz259 cal
- White Rice (Cooked)250 grams315 cal
- Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
624cal54gprotein84gcarbs8gfat10gfibre
Snack10:30 PM/12:30 AM
- Gold Standard - Whey Protein1 scoop130 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
Meal Totals
219cal25gprotein23gcarbs3gfat4gfibre
Saturday
Aug 8Daily Totals
1821
Calories
183g
Protein
135g
Carbs
61g
Fat
18g
Fibre
Breakfast11:00 AM
- Egg (Large)1 egg75 cal
- Egg Whites150 grams72 cal
- Turkey Bacon3 slice144 cal
- Bagel Thin1 bagel thin141 cal
- Butter, Salted8 g59 cal
Meal Totals
493cal37gprotein30gcarbs25gfat4gfibre
Snack1:00 PM
- Core Power 26G Protein1 bottle181 cal
Meal Totals
181cal26gprotein8gcarbs5gfat
Lunch 4:00 PM
- Albacore Tuna (Canned In Water)(5oz)1 can177 cal
- White Rice (Cooked)100 grams126 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
333cal37gprotein35gcarbs5gfat5gfibre
Dinner8:00 PM
- Ground Chicken (Cooked)7 oz385 cal
- Whole Grain Pasta (Cooked)120 grams194 cal
- Tomato Pasta Sauce (Red)100 grams46 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
652cal59gprotein50gcarbs24gfat7gfibre
Snack10:30 PM/12:30 AM
- Gold Standard - Whey Protein1 scoop130 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
162cal24gprotein12gcarbs2gfat2gfibre
Sunday
Aug 9Daily Totals
1797
Calories
176g
Protein
118g
Carbs
69g
Fat
20g
Fibre
Breakfast11:00 AM
- Egg (Large)1 egg75 cal
- Egg Whites150 grams72 cal
- Turkey Bacon3 slice144 cal
- Bagel Thin1 bagel thin141 cal
- Butter, Salted5 g37 cal
Meal Totals
466cal37gprotein30gcarbs22gfat4gfibre
Snack1:00 PM
- Core Power 26G Protein1 bottle181 cal
Meal Totals
181cal26gprotein8gcarbs5gfat
Lunch 4:00 PM
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Albacore Tuna (Canned In Water)(5oz)1 can177 cal
- White Rice (Cooked)60 grams75 cal
- Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
- Sesame Seeds5 g34 cal
Meal Totals
423cal38gprotein25gcarbs19gfat7gfibre
Dinner8:00 PM
- Ground Chicken (Cooked)6 oz330 cal
- Whole Grain Pasta (Cooked)80 grams130 cal
- Tomato Pasta Sauce (Red)80 grams36 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
528cal50gprotein37gcarbs20gfat6gfibre
Snack10:30 PM/12:30 AM
- Gold Standard - Whey Protein1 scoop130 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
199cal25gprotein18gcarbs3gfat3gfibre
Additional Options
Chipotle Lunch/Dinner Swap #1
- Chipotle - 2X Chicken, 1/2 Rice, Veggies, Beans1 serving585 cal
Meal Totals
585cal71gprotein37gcarbs17gfat12gfibre
Chipotle Lunch/Dinner Swap #2
- Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans1 bowl548 cal
Meal Totals
548cal53gprotein48gcarbs16gfat12gfibre
Shopping List
647 Hamburger Buns6 bun
Albacore Tuna (Canned In Water)(5oz)4 can
Avocado (Single)3.5 medium (~150 g edible)
Bagel Thin8 bagel thin
Butter, Salted56 g
Canned Chicken - Wellsley18 oz
Chicken Bubba Burger6 Burger
Core Power 26G Protein4 bottle
Core Power Fairlife Elite 42G3 bottle
Egg (Large)7 egg
Egg Whites990 grams
Fresh/Frozen Mixed Berries660 grams
Gold Standard - Whey Protein4 scoop
Ground Chicken (Cooked)13 oz
Light Singles Cheese6 slice
Mission Zero Net Carbs Tortilla6 wrap
Mixed Vegetables (Your Choice)1140 grams
Potatoes (gm)(Cooked)420 grams
Quest Protein Chips (Snack Bag)3 Bag (32gm)
Sesame Seeds5 g
Soy Sauce, Low Sodium (tbsp)1 tbsp
Tomato Pasta Sauce (Red)180 grams
Turkey Bacon18 slice
Tyson - Frozen Blackened Flavored Chicken Tenders14 oz
White Rice (Cooked)660 grams
Whole Grain Pasta (Cooked)200 grams
Options Shopping List
Chipotle - 2X Chicken, 1/2 Rice, Veggies, Beans1 serving
Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans1 bowl
Recipes
Asian Avocado Tuna Rice Bowltap
1. Prepare the Base
* Place the cooked white rice into a bowl as the foundation of your dish.
2. Add the Tuna
* Drain the can of tuna.
* Flake the tuna with a fork and layer it evenly over the rice.
3. Add the Avocado
* Slice the avocado into cubes or thin slices.
* Arrange on top of the rice and tuna.
4. Season with Sauce
* Drizzle the low-sodium soy sauce evenly across the bowl.
* You can adjust the amount depending on taste.
5. Finish with Sesame Seeds
* Sprinkle sesame seeds over the top for added crunch and flavor.
6. **Optional Add-Ons (low-calorie boosts)**
* Fresh cucumber, radish, or shredded cabbage for crunch.
* Pickled ginger or a squeeze of lime for brightness.
* Chili flakes or sriracha (sparingly) for heat.
7. Serve & Enjoy