Nutrition Plan
Stoic Physique
Faruk Ozdemir
Updated Jul 30, 2026
Daily Targets
MondayAug 31886 cal · 178P 172C 54F
TuesdayAug 42107 cal · 180P 178C 75F
WednesdayAug 51886 cal · 178P 172C 54F
ThursdayAug 61804 cal · 151P 174C 56F
FridayAug 71804 cal · 151P 174C 56F
SaturdayAug 82020 cal · 186P 166C 68F
SundayAug 92020 cal · 186P 166C 68F
Monday
Aug 3Daily Totals
1886
Calories
178g
Protein
172g
Carbs
54g
Fat
29g
Fibre
Preworkout
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Breakfast 7:30 AM
- Brewed Coffee1 cup2 cal
- Whey Protein Powder1 scoop122 cal
- Grapefruit1 medium (~230 g)116 cal
Meal Totals
238cal26gprotein29gcarbs2gfat4gfibre
Lunch 12:30 PM
- Mixed Vegetables (Your Choice)150 grams60 cal
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
430cal53gprotein41gcarbs6gfat8gfibre
Snack 3:30 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 7:00 PM
- Salmon (Cooked)8 oz400 cal
- Broccoli (gm)150 g62 cal
- White Rice (Cooked)150 grams189 cal
- Olive Oil10 g90 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
874cal73gprotein60gcarbs38gfat12gfibre
Snack 8:30 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Tuesday
Aug 4Daily Totals
2107
Calories
180g
Protein
178g
Carbs
75g
Fat
34g
Fibre
Preworkout
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Breakfast 7:30 AM
- Brewed Coffee1 cup2 cal
- Whey Protein Powder1 scoop122 cal
- Grapefruit1 medium (~230 g)116 cal
Meal Totals
238cal26gprotein29gcarbs2gfat4gfibre
Lunch 12:30 PM
- Mixed Vegetables (Your Choice)150 grams60 cal
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)100 grams126 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Olive Oil10 g90 cal
Meal Totals
651cal55gprotein47gcarbs27gfat13gfibre
Snack 3:30 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 7:00 PM
- Salmon (Cooked)8 oz400 cal
- Broccoli (gm)150 g62 cal
- White Rice (Cooked)150 grams189 cal
- Olive Oil10 g90 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
874cal73gprotein60gcarbs38gfat12gfibre
Snack 8:30 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Wednesday
Aug 5Daily Totals
1886
Calories
178g
Protein
172g
Carbs
54g
Fat
29g
Fibre
Preworkout
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Breakfast 7:30 AM
- Brewed Coffee1 cup2 cal
- Whey Protein Powder1 scoop122 cal
- Grapefruit1 medium (~230 g)116 cal
Meal Totals
238cal26gprotein29gcarbs2gfat4gfibre
Lunch 12:30 PM
- Mixed Vegetables (Your Choice)150 grams60 cal
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
430cal53gprotein41gcarbs6gfat8gfibre
Snack 3:30 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 7:00 PM
- Salmon (Cooked)8 oz400 cal
- Broccoli (gm)150 g62 cal
- White Rice (Cooked)150 grams189 cal
- Olive Oil10 g90 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
874cal73gprotein60gcarbs38gfat12gfibre
Snack 8:30 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Thursday
Aug 6Daily Totals
1804
Calories
151g
Protein
174g
Carbs
56g
Fat
39g
Fibre
Preworkout
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Breakfast 7:30 AM
- Brewed Coffee1 cup2 cal
- Whey Protein Powder1 scoop122 cal
- Grapefruit1 medium (~230 g)116 cal
Meal Totals
238cal26gprotein29gcarbs2gfat4gfibre
Lunch 12:30 PM
- Mixed Vegetables (Your Choice)150 grams60 cal
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)100 grams126 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Olive Oil10 g90 cal
Meal Totals
651cal55gprotein47gcarbs27gfat13gfibre
Snack 3:30 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 7:00 PM
- Catfish (Cooked)200 grams196 cal
- Sweet Potato (cooked)(Gm)200 g174 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil10 g90 cal
Meal Totals
500cal41gprotein48gcarbs16gfat10gfibre
Snack 8:30 PM
- Halo Top Ice Cream (low cal flavors)0.5 Pint157 cal
Meal Totals
163cal8gprotein26gcarbs3gfat7gfibre
Friday
Aug 7Daily Totals
1804
Calories
151g
Protein
174g
Carbs
56g
Fat
39g
Fibre
Preworkout
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Breakfast 7:30 AM
- Brewed Coffee1 cup2 cal
- Whey Protein Powder1 scoop122 cal
- Grapefruit1 medium (~230 g)116 cal
Meal Totals
238cal26gprotein29gcarbs2gfat4gfibre
Lunch 12:30 PM
- Mixed Vegetables (Your Choice)150 grams60 cal
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)100 grams126 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Olive Oil10 g90 cal
Meal Totals
651cal55gprotein47gcarbs27gfat13gfibre
Snack 3:30 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 7:00 PM
- Catfish (Cooked)200 grams196 cal
- Sweet Potato (cooked)(Gm)200 g174 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil10 g90 cal
Meal Totals
500cal41gprotein48gcarbs16gfat10gfibre
Snack 8:30 PM
- Halo Top Ice Cream (low cal flavors)0.5 Pint157 cal
Meal Totals
163cal8gprotein26gcarbs3gfat7gfibre
Saturday
Aug 8Daily Totals
2020
Calories
186g
Protein
166g
Carbs
68g
Fat
36g
Fibre
Preworkout
- Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Breakfast 9:00 AM
- Egg (Large)2 egg150 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Whole Wheat Bread2 slice164 cal
Meal Totals
448cal22gprotein36gcarbs24gfat9gfibre
Lunch 12:30 PM
- Grilled Chicken (Oz)7 oz287 cal
- Feta Cheese20 grams57 cal
- Spinach (Gm)40 g12 cal
- Primal Balsamic Vinaigrette15 ml51 cal
- White Rice (Cooked)80 grams101 cal
- Avocado (Gm)30 g54 cal
Meal Totals
557cal62gprotein30gcarbs21gfat5gfibre
Snack 3:30 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 7:00 PM
- Taco Seasoning Mix (40% Less Sodium)10 grams27 cal
- Black Beans (Boiled)40 grams52 cal
- Corn (canned)30 grams24 cal
- Salsa75 grams25 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.25 medium (~110 g)12 cal
- Tomato0.25 medium (~123 g)7 cal
- Sirloin Steak - Cooked5 oz243 cal
- White Rice (Cooked)80 grams101 cal
Meal Totals
514cal50gprotein56gcarbs10gfat12gfibre
Snack 8:30 PM
- Halo Top Ice Cream (low cal flavors)0.5 Pint157 cal
Meal Totals
163cal8gprotein26gcarbs3gfat7gfibre
Sunday
Aug 9Daily Totals
2020
Calories
186g
Protein
166g
Carbs
68g
Fat
36g
Fibre
Preworkout
- Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Breakfast 9:00 AM
- Egg (Large)2 egg150 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Whole Wheat Bread2 slice164 cal
Meal Totals
448cal22gprotein36gcarbs24gfat9gfibre
Lunch 12:30 PM
- Grilled Chicken (Oz)7 oz287 cal
- Feta Cheese20 grams57 cal
- Spinach (Gm)40 g12 cal
- Primal Balsamic Vinaigrette15 ml51 cal
- White Rice (Cooked)80 grams101 cal
- Avocado (Gm)30 g54 cal
Meal Totals
557cal62gprotein30gcarbs21gfat5gfibre
Snack 3:30 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 7:00 PM
- Taco Seasoning Mix (40% Less Sodium)10 grams27 cal
- Black Beans (Boiled)40 grams52 cal
- Corn (canned)30 grams24 cal
- Salsa75 grams25 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.25 medium (~110 g)12 cal
- Tomato0.25 medium (~123 g)7 cal
- Sirloin Steak - Cooked5 oz243 cal
- White Rice (Cooked)80 grams101 cal
Meal Totals
514cal50gprotein56gcarbs10gfat12gfibre
Snack 8:30 PM
- Halo Top Ice Cream (low cal flavors)0.5 Pint157 cal
Meal Totals
163cal8gprotein26gcarbs3gfat7gfibre
Shopping List
Avocado (Gm)60 g
Avocado (Single)4 medium (~150 g edible)
Barebells Protein Bars7 bar
Black Beans (Boiled)80 grams
Brewed Coffee5 cup
Broccoli (gm)450 g
Catfish (Cooked)400 grams
Corn (canned)60 grams
Egg (Large)4 egg
Feta Cheese40 grams
Grapefruit5 medium (~230 g)
Grilled Chicken (Oz)44 oz
Halo Top Ice Cream (low cal flavors)2 Pint
Mandarin Orange5 medium
Mixed Vegetables (Your Choice)950 grams
Olive Oil80 g
Onion0.5 medium (~110 g)
Primal Balsamic Vinaigrette30 ml
Romaine/Cos Lettuce200 g
Salmon (Cooked)24 oz
Salsa150 grams
Sirloin Steak - Cooked10 oz
Spinach (Gm)80 g
Sweet Potato (cooked)(Gm)400 g
Taco Seasoning Mix (40% Less Sodium)20 grams
Tomato0.5 medium (~123 g)
Whey Protein Powder7 scoop
White Rice (Cooked)1270 grams
Whole Wheat Bread4 slice
Yasso Frozen Yogurt Bar3 bar
Recipes
Steak Fiesta Bowltap
NOTE: Steak is weighed out COOKED
1. Cook steak with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice, chipotle peppers and any remaining taco seasoning. Heat over medium heat until warm.
3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.
4. Top salad with steak and dress with the bean and corn mixture.
Grilled Chicken Power Bowltap
NOTE: Chicken weighed out COOKED
1) Cook the Chicken
Season chicken breast with olive oil, salt, pepper, and garlic powder.
Grill or pan-sear 4–5 minutes per side until golden and cooked through (165°F internal temperature). Slice into strips or cubes
2)Prepare the Rice
Cook white rice ahead of time (1 part rice : 2 parts water, simmer until fluffy).
3)Assemble the Bowl
Start with baby spinach at the base then add warm rice and sliced grilled chicken. Top with rest of ingredients.