Nutrition Plan
Stoic Physique
Joe Levy
Updated Jul 30, 2026
Daily Targets
MondayAug 32010 cal · 172P 173C 70F
TuesdayAug 41990 cal · 182P 176C 62F
WednesdayAug 52010 cal · 172P 173C 70F
ThursdayAug 61990 cal · 182P 176C 62F
FridayAug 72010 cal · 172P 173C 70F
SaturdayAug 82190 cal · 177P 231C 62F
SundayAug 92009 cal · 175P 190C 61F
Monday
Aug 3Daily Totals
2010
Calories
172g
Protein
173g
Carbs
70g
Fat
57g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast (post workout)
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Bell Pepper, Red0.5 medium (~119 g)19 cal
- Spinach (Gm)40 g12 cal
- Olive Oil8 g72 cal
- Sourdough Bread1 slice (40gm)109 cal
Meal Totals
432cal35gprotein28gcarbs20gfat3gfibre
Snack 9:00 AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
137cal13gprotein19gcarbs1gfat2gfibre
Lunch 12:00 PM
- Apple (Whole)1 medium (~182 g)105 cal
- Grilled Chicken (Oz)5 oz205 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Low Fat Shredded Cheese25 grams81 cal
- G Hughes - Sugar Free BBQ Sauce30 grams8 cal
Meal Totals
555cal61gprotein35gcarbs19gfat40gfibre
Snack 3:30 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
DInner 7:00 PM
- Avocado (Single)0.25 medium (~150 g edible)66 cal
- 93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
- White Rice (Cooked)150 grams189 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Sesame Seeds5 g34 cal
Meal Totals
562cal42gprotein49gcarbs22gfat6gfibre
Tuesday
Aug 4Daily Totals
1990
Calories
182g
Protein
176g
Carbs
62g
Fat
27g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast (post workout)
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Bell Pepper, Red0.5 medium (~119 g)19 cal
- Spinach (Gm)40 g12 cal
- Olive Oil8 g72 cal
- Sourdough Bread1 slice (40gm)109 cal
Meal Totals
432cal35gprotein28gcarbs20gfat3gfibre
Snack 9:00 AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
137cal13gprotein19gcarbs1gfat2gfibre
Lunch 12:00 PM
- Albacore Tuna (Canned In Water)(5oz)2 can354 cal
- Cucumber100 g18 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)85 g25 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
535cal71gprotein38gcarbs11gfat10gfibre
Snack 3:30 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
DInner 7:00 PM
- Avocado (Single)0.25 medium (~150 g edible)66 cal
- 93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
- White Rice (Cooked)150 grams189 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Sesame Seeds5 g34 cal
Meal Totals
562cal42gprotein49gcarbs22gfat6gfibre
Wednesday
Aug 5Daily Totals
2010
Calories
172g
Protein
173g
Carbs
70g
Fat
57g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast (post workout)
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Bell Pepper, Red0.5 medium (~119 g)19 cal
- Spinach (Gm)40 g12 cal
- Olive Oil8 g72 cal
- Sourdough Bread1 slice (40gm)109 cal
Meal Totals
432cal35gprotein28gcarbs20gfat3gfibre
Snack 9:00 AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
137cal13gprotein19gcarbs1gfat2gfibre
Lunch 12:00 PM
- Apple (Whole)1 medium (~182 g)105 cal
- Grilled Chicken (Oz)5 oz205 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Low Fat Shredded Cheese25 grams81 cal
- G Hughes - Sugar Free BBQ Sauce30 grams8 cal
Meal Totals
555cal61gprotein35gcarbs19gfat40gfibre
Snack 3:30 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
DInner 7:00 PM
- Avocado (Single)0.25 medium (~150 g edible)66 cal
- 93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
- White Rice (Cooked)150 grams189 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Sesame Seeds5 g34 cal
Meal Totals
562cal42gprotein49gcarbs22gfat6gfibre
Thursday
Aug 6Daily Totals
1990
Calories
182g
Protein
176g
Carbs
62g
Fat
27g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast (post workout)
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Bell Pepper, Red0.5 medium (~119 g)19 cal
- Spinach (Gm)40 g12 cal
- Olive Oil8 g72 cal
- Sourdough Bread1 slice (40gm)109 cal
Meal Totals
432cal35gprotein28gcarbs20gfat3gfibre
Snack 9:00 AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
137cal13gprotein19gcarbs1gfat2gfibre
Lunch 12:00 PM
- Albacore Tuna (Canned In Water)(5oz)2 can354 cal
- Apple (Whole)1 medium (~182 g)105 cal
- Cucumber100 g18 cal
- Spinach (Gm)85 g25 cal
- Bell Pepper100 g31 cal
Meal Totals
535cal71gprotein38gcarbs11gfat10gfibre
Snack 3:30 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
DInner 7:00 PM
- Avocado (Single)0.25 medium (~150 g edible)66 cal
- 93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
- White Rice (Cooked)150 grams189 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Sesame Seeds5 g34 cal
Meal Totals
562cal42gprotein49gcarbs22gfat6gfibre
Friday
Aug 7Daily Totals
2010
Calories
172g
Protein
173g
Carbs
70g
Fat
57g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast (post workout)
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Bell Pepper, Red0.5 medium (~119 g)19 cal
- Spinach (Gm)40 g12 cal
- Olive Oil8 g72 cal
- Sourdough Bread1 slice (40gm)109 cal
Meal Totals
432cal35gprotein28gcarbs20gfat3gfibre
Snack 9:00 AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
137cal13gprotein19gcarbs1gfat2gfibre
Lunch 12:00 PM
- Apple (Whole)1 medium (~182 g)105 cal
- Grilled Chicken (Oz)5 oz205 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Low Fat Shredded Cheese25 grams81 cal
- G Hughes - Sugar Free BBQ Sauce30 grams8 cal
Meal Totals
555cal61gprotein35gcarbs19gfat40gfibre
Snack 3:30 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
DInner 7:00 PM
- Avocado (Single)0.25 medium (~150 g edible)66 cal
- 93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
- White Rice (Cooked)150 grams189 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Sesame Seeds5 g34 cal
Meal Totals
562cal42gprotein49gcarbs22gfat6gfibre
Saturday
Aug 8Daily Totals
2190
Calories
177g
Protein
231g
Carbs
62g
Fat
60g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Meal Totals
169cal2gprotein38gcarbs1gfat4gfibre
Breakfast (post workout)
- Egg (Large)2 egg150 cal
- Egg Whites200 grams96 cal
- Bell Pepper, Red0.5 medium (~119 g)19 cal
- Spinach (Gm)40 g12 cal
- Olive Oil6 g54 cal
- Sourdough Bread2 slice (40gm)218 cal
Meal Totals
547cal44gprotein50gcarbs19gfat4gfibre
Snack 9:00 AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
137cal13gprotein19gcarbs1gfat2gfibre
Lunch 12:00 PM
- Mandarin Orange1 medium40 cal
- Grilled Chicken (Oz)5 oz205 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
567cal62gprotein37gcarbs19gfat37gfibre
Snack 3:30 PM
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
DInner 7:00 PM
- Flank Steak - (Cooked)6 oz304 cal
- White Rice (Cooked)180 grams227 cal
- Sabra Classic Hummus45 grams123 cal
- Baby Spinach30 grams10 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Salt & Pepper1 To Taste Serving0 cal
Meal Totals
666cal55gprotein62gcarbs22gfat9gfibre
Sunday
Aug 9Daily Totals
2009
Calories
175g
Protein
190g
Carbs
61g
Fat
54g
Fibre
Breakfast
- Egg (Large)2 egg150 cal
- Egg Whites200 grams96 cal
- Bell Pepper, Red0.5 medium (~119 g)19 cal
- Spinach (Gm)40 g12 cal
- Olive Oil6 g54 cal
- Sourdough Bread2 slice (40gm)218 cal
Meal Totals
547cal44gprotein50gcarbs19gfat4gfibre
Snack 9:00 AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
137cal13gprotein19gcarbs1gfat2gfibre
Lunch 12:00 PM
- Grilled Chicken (Oz)5 oz205 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
527cal61gprotein28gcarbs19gfat35gfibre
Snack 3:30 PM
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
DInner 7:00 PM
- Flank Steak - (Cooked)6 oz304 cal
- White Rice (Cooked)200 grams252 cal
- Sabra Classic Hummus45 grams123 cal
- Baby Spinach30 grams10 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Salt & Pepper1 To Taste Serving0 cal
Meal Totals
694cal56gprotein68gcarbs22gfat9gfibre
Shopping List
93/7 - Lean Ground Turkey (Cooked)25 oz
Albacore Tuna (Canned In Water)(5oz)4 can
Apple (Whole)7 medium (~182 g)
Avocado (Single)1.3 medium (~150 g edible)
Baby Spinach60 grams
Banana, Single6 medium (~118 g)
Barebells Protein Bars5 bar
BBQ Sauce80 grams
Bell Pepper200 g
Bell Pepper, Red3.5 medium (~119 g)
Cucumber200 g
Egg (Large)14 egg
Egg White750 g
Egg Whites400 grams
Flank Steak - (Cooked)12 oz
Fresh/Frozen Mixed Berries700 grams
G Hughes - Sugar Free BBQ Sauce90 grams
Greek Yogurt - Nonfat - Any Flavor1050 grams
Grilled Chicken (Oz)25 oz
Lemon Juice (Tbsp)2 Tbsp
Low Fat Shredded Cheese125 grams
Mandarin Orange1 medium
Mission Foods - Carb Balance Flour Tortillas10 serving
Olive Oil52 g
Rice Cakes (Your Choice Flavor)1 Rice cake
Romaine/Cos Lettuce500 g
Sabra Classic Hummus90 grams
Salt & Pepper2 To Taste Serving
Sesame Seeds25 g
Sourdough Bread9 slice (40gm)
Soy Sauce, Low Sodium (tbsp)10 tbsp
Spinach (Gm)450 g
White Rice (Cooked)1130 grams
Recipes
Chicken Bbq Wrap - Low Cal Wraptap
1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
Asian Avocado Rice Bowltap
1. Prepare the Base
* Place the cooked white rice into a bowl as the foundation of your dish.
2. Add the cooked ground meat
* Mix into the rice
3. Add the Avocado (Or Guac cup for efficiency if provided in the listing)
* Slice the avocado into cubes or thin slices.
* Arrange on top of the rice and turkey.
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
Steak Hummus Bowltap
1) Prep the steak
Slice the cooked filet mignon into strips or cubes. Season lightly with salt and pepper.
2) Warm the rice
Heat the cooked rice in a skillet or microwave until hot.
3) Wilt the spinach
In a nonstick skillet, add 1 tsp olive oil.
Toss in spinach and cook for 1–2 minutes until just wilted.
Season with salt and a squeeze of lemon juice.
4) Assemble the bowl
Place the rice as the base.
Add wilted spinach on one side, steak slices on the other.
Spoon hummus in the center.
Garnish with paprika or parsley if desired.
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt & Pepper (1 To Taste Serving).