Nutrition Plan
Stoic Physique
JP Molina
Updated Jul 30, 2026
Daily Targets
Morning Lift Day1758 cal · 160P 167C 50F
recovery day1610 cal · 158P 132C 50F
city commute1699 cal · 157P 153C 51F
Muay Thai Day1819 cal · 161P 188C 47F
Morning Lift Day
Daily Totals
1758
Calories
160g
Protein
167g
Carbs
50g
Fat
24g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Ascent Protein Powder1 scoop125 cal
- A2/A2 - 2% Milk240 ml125 cal
- Blueberries50 g32 cal
Meal Totals
278cal33gprotein23gcarbs6gfat2gfibre
Lunch2:00 PM
- Canned Chunk Chicken Breast (In Water)10 oz274 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Olive Oil8 g72 cal
- Dole Garden Salad150 grams28 cal
Meal Totals
507cal54gprotein39gcarbs15gfat14gfibre
Dinner7:00 PM
- Sirloin Steak - Cooked8 oz389 cal
- White Rice (Cooked)200 grams252 cal
- Onion (Gm)50 g22 cal
- Olive Oil15 g135 cal
Meal Totals
797cal71gprotein63gcarbs29gfat5gfibre
Snack9:00 PM
- Fresh/Frozen Mango100 grams64 cal
Meal Totals
64cal1gprotein15gcarbs0gfat
recovery day
Daily Totals
1610
Calories
158g
Protein
132g
Carbs
50g
Fat
22g
Fibre
Breakfast8:00 AM
- Ascent Protein Powder1 scoop125 cal
- A2/A2 - 2% Milk240 ml125 cal
- Blueberries50 g32 cal
Meal Totals
278cal33gprotein23gcarbs6gfat2gfibre
Lunch2:00 PM
- Canned Chunk Chicken Breast (In Water)10 oz274 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Olive Oil8 g72 cal
- Dole Garden Salad150 grams28 cal
Meal Totals
507cal54gprotein39gcarbs15gfat14gfibre
Dinner7:00 PM
- White Rice (Cooked)175 grams221 cal
- Onion (Gm)50 g22 cal
- Sirloin Steak - Cooked8 oz389 cal
- Olive Oil15 g135 cal
Meal Totals
765cal70gprotein56gcarbs29gfat4gfibre
Snack9:00 PM
- Peach (Single)1 medium (~150 g)65 cal
Meal Totals
60cal1gprotein14gcarbs0gfat2gfibre
city commute
Daily Totals
1699
Calories
157g
Protein
153g
Carbs
51g
Fat
22g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Ascent Protein Powder1 scoop125 cal
- A2/A2 - 2% Milk240 ml125 cal
- Blueberries50 g32 cal
Meal Totals
278cal33gprotein23gcarbs6gfat2gfibre
Lunch2:00 PM
- Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans1 bowl548 cal
Meal Totals
548cal53gprotein48gcarbs16gfat12gfibre
Dinner7:00 PM
- Onion (Gm)50 g22 cal
- Sirloin Steak - Cooked8 oz389 cal
- Olive Oil15 g135 cal
- White Rice (Cooked)125 grams158 cal
Meal Totals
701cal69gprotein41gcarbs29gfat3gfibre
Snack9:00 PM
- Peach (Single)1 medium (~150 g)65 cal
Meal Totals
60cal1gprotein14gcarbs0gfat2gfibre
Muay Thai Day
Daily Totals
1819
Calories
161g
Protein
188g
Carbs
47g
Fat
23g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
- Honey20 g66 cal
Meal Totals
180cal1gprotein44gcarbs0gfat3gfibre
Breakfast8:00 AM
- Ascent Protein Powder1 scoop125 cal
- A2/A2 - 2% Milk240 ml125 cal
- Blueberries50 g32 cal
Meal Totals
278cal33gprotein23gcarbs6gfat2gfibre
Lunch2:00 PM
- Dole Garden Salad150 grams28 cal
- Canned Chunk Chicken Breast (In Water)10 oz274 cal
- Sweet Potato (cooked)(Gm)130 g114 cal
- Olive Oil8 g72 cal
Meal Totals
491cal54gprotein35gcarbs15gfat13gfibre
Dinner7:00 PM
- Onion (Gm)50 g22 cal
- Sirloin Steak - Cooked8 oz389 cal
- Olive Oil12 g108 cal
- White Rice (Cooked)200 grams252 cal
Meal Totals
770cal71gprotein63gcarbs26gfat5gfibre
Snack9:00 PM
- Fresh/Frozen Mango150 grams96 cal
Meal Totals
100cal2gprotein23gcarbs0gfat
Additional Options
Breakfast Option #1
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Diced Breakfast Potatoes100 grams80 cal
Meal Totals
307cal31gprotein21gcarbs11gfat
Lunch Option #1 (Quick)
- Huel Protein Shake1 bottle413 cal
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
525cal36gprotein57gcarbs17gfat3gfibre
Lunch Option #2 (Chipotle)
- Chipotle - 2X Chicken, 1/2 Rice, Veggies, Beans1 serving585 cal
Meal Totals
585cal71gprotein37gcarbs17gfat12gfibre
Lunch Option #3 (Prepped option)
- Dole Garden Salad150 grams28 cal
- Canned Chunk Chicken Breast (In Water)10 oz274 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Olive Oil15 g135 cal
Meal Totals
570cal54gprotein39gcarbs22gfat14gfibre
Dinner Option #1
- Onion (Gm)60 g26 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)80 g33 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil15 g135 cal
- Salmon (Cooked)8 oz400 cal
- White Rice (Cooked)200 grams252 cal
Meal Totals
912cal76gprotein80gcarbs32gfat10gfibre
Dinner Option #2
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)60 grams79 cal
- Corn (canned)60 grams46 cal
- Salsa100 grams34 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.5 medium (~123 g)14 cal
- Sirloin Steak - Cooked8 oz389 cal
- White Rice (Cooked)100 grams126 cal
- Olive Oil15 g135 cal
Meal Totals
902cal79gprotein79gcarbs30gfat17gfibre
Dinner Option #3
- 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 Oil20 g180 cal
- Grilled Chicken (Oz)8 oz328 cal
- White Rice (Cooked)200 grams252 cal
Meal Totals
901cal77gprotein83gcarbs29gfat11gfibre
Snack Option #1
- Biltong - Beef Jerky40 grams130 cal
Meal Totals
128cal23gprotein0gcarbs4gfat3gfibre
Shopping List
A2/A2 - 2% Milk960 ml
Ascent Protein Powder4 scoop
Banana, Single3 medium (~118 g)
Blueberries200 g
Canned Chunk Chicken Breast (In Water)30 oz
Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans1 bowl
Dole Garden Salad450 grams
Fresh/Frozen Mango250 grams
Honey20 g
Olive Oil81 g
Onion (Gm)200 g
Peach (Single)2 medium (~150 g)
Sirloin Steak - Cooked32 oz
Sweet Potato (cooked)(Gm)430 g
White Rice (Cooked)700 grams
Options Shopping List
Banana, Single1 medium (~118 g)
Bell Pepper200 g
Biltong - Beef Jerky40 grams
Black Beans (Boiled)60 grams
Broccoli (gm)180 g
Canned Chunk Chicken Breast (In Water)10 oz
Chipotle - 2X Chicken, 1/2 Rice, Veggies, Beans1 serving
Corn (canned)60 grams
Diced Breakfast Potatoes100 grams
Dole Garden Salad150 grams
Egg (Large)2 egg
Egg White150 g
Grilled Chicken (Oz)8 oz
Huel Protein Shake1 bottle
Olive Oil65 g
Onion0.5 medium (~110 g)
Onion (Gm)140 g
Romaine/Cos Lettuce100 g
Salmon (Cooked)8 oz
Salsa100 grams
Sirloin Steak - Cooked8 oz
Soy Sauce, Low Sodium (tbsp)6 tbsp
Spinach (Gm)100 g
Sweet Potato (cooked)(Gm)150 g
Taco Seasoning Mix (40% Less Sodium)15 grams
Tomato0.5 medium (~123 g)
White Rice (Cooked)500 grams
Recipes
Salmon Stir Frytap
DIRECTIONS
NOTE: Salmon is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add salmon to the pan after veggies are pretty much fully cooked.
- Mix in pan together and let sit for a few minutes after turning stove top off to simmer
- Enjoy!
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.
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**