Nutrition Plan
Stoic Physique
Glenn Krieger
Updated Jul 30, 2026
Daily Targets
MondayAug 32051 cal · 181P 145C 83F
TuesdayAug 41191 cal · 107P 94C 43F
WednesdayAug 52040 cal · 180P 141C 84F
ThursdayAug 61989 cal · 167P 121C 93F
FridayAug 71985 cal · 181P 115C 89F
SaturdayAug 81926 cal · 176P 112C 86F
SundayAug 92050 cal · 165P 109C 106F
Monday
Aug 3Daily Totals
2051
Calories
181g
Protein
145g
Carbs
83g
Fat
19g
Fibre
Lunch12:00 PM
- Turkey Breast (Cooked)(OZ)7 OZ273 cal
- Jasmine Rice (Cooked)120 grams170 cal
- Olive Oil10 g90 cal
- Broccoli (gm)100 g41 cal
- Avocado1 medium (~150 g edible)262 cal
Meal Totals
841cal68gprotein59gcarbs37gfat13gfibre
Snack
- Cottage Cheese 1%150 grams157 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
204cal22gprotein20gcarbs4gfat2gfibre
Dinner7:30 PM
- Jasmine Rice (Cooked)120 grams170 cal
- Turkey Breast (Cooked)(OZ)8 OZ312 cal
- Broccoli (gm)100 g41 cal
- Olive Oil12 g108 cal
Meal Totals
629cal73gprotein46gcarbs17gfat3gfibre
Snack8:30 PM
- Chomps Beef Stick1 beef stick103 cal
- Lilly'S Chocolate Chips (gm)10 grams49 cal
- Lily's PB Chips10 grams54 cal
- Skippy's Super Chunk PB15 grams92 cal
- Nutilight Choc Hazelnut Spread15 grams79 cal
Meal Totals
377cal18gprotein20gcarbs25gfat1gfibre
Tuesday
Aug 4Daily Totals
1191
Calories
107g
Protein
94g
Carbs
43g
Fat
10g
Fibre
Lunch12:00 PM
- Broccoli (gm)100 g41 cal
Meal Totals
40cal3gprotein7gcarbs0gfat3gfibre
Snack
- Cottage Cheese 1%150 grams157 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
204cal22gprotein20gcarbs4gfat2gfibre
Dinner7:30 PM
- Turkey Breast (Cooked)(OZ)7 OZ273 cal
- Jasmine Rice (Cooked)120 grams170 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil10 g90 cal
Meal Totals
570cal64gprotein47gcarbs14gfat4gfibre
Snack8:30 PM
- Chomps Beef Stick1 beef stick103 cal
- Lilly'S Chocolate Chips (gm)10 grams49 cal
- Lily's PB Chips10 grams54 cal
- Skippy's Super Chunk PB15 grams92 cal
- Nutilight Choc Hazelnut Spread15 grams79 cal
Meal Totals
377cal18gprotein20gcarbs25gfat1gfibre
Wednesday
Aug 5Daily Totals
2040
Calories
180g
Protein
141g
Carbs
84g
Fat
19g
Fibre
Lunch12:00 PM
- Turkey Breast (Cooked)(OZ)8 OZ312 cal
- Jasmine Rice (Cooked)120 grams170 cal
- Broccoli (gm)100 g41 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
- Olive Oil6 g54 cal
Meal Totals
837cal76gprotein59gcarbs33gfat13gfibre
Dinner7:30 PM
- Turkey Breast (Cooked)(OZ)7 OZ273 cal
- Jasmine Rice (Cooked)150 grams212 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil5 g45 cal
Meal Totals
569cal65gprotein57gcarbs9gfat4gfibre
Pre-Workout8:30 PM
- Chomps Beef Stick2 beef stick206 cal
Meal Totals
206cal20gprotein0gcarbs14gfat
Snack8:30 PM
- Chomps Beef Stick1 beef stick103 cal
- Lilly'S Chocolate Chips (gm)15 grams73 cal
- Lily's PB Chips15 grams82 cal
- Skippy's Super Chunk PB15 grams92 cal
- Nutilight Choc Hazelnut Spread15 grams79 cal
Meal Totals
428cal19gprotein25gcarbs28gfat2gfibre
Thursday
Aug 6Daily Totals
1989
Calories
167g
Protein
121g
Carbs
93g
Fat
30g
Fibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
- Sweet Potato (cooked)(Gm)200 g174 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
- Olive Oil5 g45 cal
Meal Totals
841cal57gprotein61gcarbs41gfat20gfibre
Dinner7:30 PM
- Turkey Breast (Cooked)(OZ)8 OZ312 cal
- Sweet Potato (cooked)(Gm)160 g140 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil8 g72 cal
Meal Totals
565cal72gprotein40gcarbs13gfat9gfibre
Pre-Workout8:30 PM
- Chomps Beef Stick2 beef stick206 cal
Meal Totals
206cal20gprotein0gcarbs14gfat
Snack8:30 PM
- Chomps Beef Stick1 beef stick103 cal
- Lilly'S Chocolate Chips (gm)10 grams49 cal
- Lily's PB Chips10 grams54 cal
- Skippy's Super Chunk PB15 grams92 cal
- Nutilight Choc Hazelnut Spread15 grams79 cal
Meal Totals
377cal18gprotein20gcarbs25gfat1gfibre
Friday
Aug 7Daily Totals
1985
Calories
181g
Protein
115g
Carbs
89g
Fat
18g
Fibre
Lunch12:00 PM
- Turkey Breast (Cooked)(OZ)8 OZ312 cal
- Pasta (Cooked)(gm)120 grams188 cal
- Tomato Pasta Sauce (Red)100 grams46 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil15 g135 cal
Meal Totals
722cal78gprotein53gcarbs22gfat10gfibre
Dinner7:30 PM
- 93/7 Lean Ground Beef (Cooked)8 oz368 cal
- Pasta (Cooked)(gm)100 grams157 cal
- Tomato Pasta Sauce (Red)80 grams36 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
- Olive Oil10 g90 cal
Meal Totals
680cal65gprotein42gcarbs28gfat7gfibre
Pre-Workout8:30 PM
- Chomps Beef Stick2 beef stick206 cal
Meal Totals
206cal20gprotein0gcarbs14gfat
Snack8:30 PM
- Chomps Beef Stick1 beef stick103 cal
- Lilly'S Chocolate Chips (gm)10 grams49 cal
- Lily's PB Chips10 grams54 cal
- Skippy's Super Chunk PB15 grams92 cal
- Nutilight Choc Hazelnut Spread15 grams79 cal
Meal Totals
377cal18gprotein20gcarbs25gfat1gfibre
Saturday
Aug 8Daily Totals
1926
Calories
176g
Protein
112g
Carbs
86g
Fat
16g
Fibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)7.5 oz345 cal
- Pasta (Cooked)(gm)100 grams157 cal
- Tomato Pasta Sauce (Red)80 grams36 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Olive Oil8 g72 cal
Meal Totals
645cal61gprotein44gcarbs25gfat8gfibre
Dinner7:30 PM
- Turkey Breast (Cooked)(OZ)8 OZ312 cal
- Pasta (Cooked)(gm)120 grams188 cal
- Tomato Pasta Sauce (Red)80 grams36 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
- Olive Oil15 g135 cal
Meal Totals
698cal77gprotein48gcarbs22gfat7gfibre
Pre-Workout8:30 PM
- Chomps Beef Stick2 beef stick206 cal
Meal Totals
206cal20gprotein0gcarbs14gfat
Snack8:30 PM
- Chomps Beef Stick1 beef stick103 cal
- Lilly'S Chocolate Chips (gm)10 grams49 cal
- Lily's PB Chips10 grams54 cal
- Skippy's Super Chunk PB15 grams92 cal
- Nutilight Choc Hazelnut Spread15 grams79 cal
Meal Totals
377cal18gprotein20gcarbs25gfat1gfibre
Sunday
Aug 9Daily Totals
2050
Calories
165g
Protein
109g
Carbs
106g
Fat
18g
Fibre
Lunch12:00 PM
- Turkey Breast (Cooked)(OZ)7 OZ273 cal
- Jasmine Rice (Cooked)80 grams113 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Avocado (Single)1 medium (~150 g edible)262 cal
- Olive Oil5 g45 cal
Meal Totals
723cal66gprotein45gcarbs31gfat13gfibre
Dinner7:30 PM
- Ribeye Beef Steak (Oz)8 oz563 cal
- Jasmine Rice (Cooked)100 grams142 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
744cal61gprotein44gcarbs36gfat4gfibre
Pre-Workout8:30 PM
- Chomps Beef Stick2 beef stick206 cal
Meal Totals
206cal20gprotein0gcarbs14gfat
Snack8:30 PM
- Chomps Beef Stick1 beef stick103 cal
- Lilly'S Chocolate Chips (gm)10 grams49 cal
- Lily's PB Chips10 grams54 cal
- Skippy's Super Chunk PB15 grams92 cal
- Nutilight Choc Hazelnut Spread15 grams79 cal
Meal Totals
377cal18gprotein20gcarbs25gfat1gfibre
Additional Options
Breakfast Option #1
- Whey Protein Powder1.5 scoop183 cal
- A2/A2 - 2% Milk240 ml125 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
- Almond Butter (gm)10 grams65 cal
Meal Totals
466cal47gprotein38gcarbs14gfat6gfibre
Lunch Option #1
- Grilled Chicken (Oz)8 oz328 cal
- Sourdough Bread - Izzio4 slice256 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Olive Oil10 g90 cal
Meal Totals
829cal75gprotein67gcarbs29gfat8gfibre
Dinner Option #1
- White Rice (Cooked)120 grams151 cal
- Sabra Classic Hummus30 grams82 cal
- Baby Spinach30 grams10 cal
- Olive Oil4 g36 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Salt & Pepper1 To Taste Serving0 cal
- Filet Mignon (Cooked)6 oz334 cal
Meal Totals
616cal58gprotein42gcarbs24gfat7gfibre
Dinner Option #2
- Onion (Gm)40 g16 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)60 g25 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Olive Oil5 g45 cal
- Salmon (Cooked)7 oz350 cal
- Jasmine Rice (Cooked)100 grams142 cal
Meal Totals
640cal65gprotein50gcarbs20gfat5gfibre
Dinner Option #3
- Grilled Chicken (Oz)8 oz328 cal
- White Rice (Cooked)120 grams151 cal
- Zucchini (Gm)80 grams13 cal
- Baby Carrots80 grams34 cal
- Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
- Honey8 g26 cal
- Garlic8 g12 cal
- Ginger (Ground)(tsp)1 tsp7 cal
- Sesame Oil (Tsp)2 tsp90 cal
Meal Totals
666cal71gprotein55gcarbs18gfat28gfibre
Pre Workout Option #1
- Apple (Whole)1 medium (~182 g)105 cal
- Honey12 g40 cal
Meal Totals
144cal1gprotein35gcarbs0gfat4gfibre
Additional Option #7
- Halibut (cooked)(oz)7 oz222 cal
- Jasmine Rice (Cooked)90 grams127 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Primal Kitchen - Mayo35 grams248 cal
- Grated Parmesan Cheese20 grams86 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
818cal58gprotein61gcarbs38gfat8gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)22.5 oz
Avocado1 medium (~150 g edible)
Avocado (Single)3 medium (~150 g edible)
Broccoli (gm)400 g
Chomps Beef Stick17 beef stick
Cottage Cheese 1%300 grams
Fresh/Frozen Mixed Berries200 grams
Jasmine Rice (Cooked)810 grams
Lilly'S Chocolate Chips (gm)75 grams
Lily's PB Chips75 grams
Mixed Vegetables (Your Choice)880 grams
Nutilight Choc Hazelnut Spread105 grams
Olive Oil109 g
Pasta (Cooked)(gm)440 grams
Ribeye Beef Steak (Oz)8 oz
Skippy's Super Chunk PB105 grams
Sweet Potato (cooked)(Gm)360 g
Tomato Pasta Sauce (Red)340 grams
Turkey Breast (Cooked)(OZ)68 OZ
Options Shopping List
A2/A2 - 2% Milk240 ml
Almond Butter (gm)10 grams
Apple (Whole)2 medium (~182 g)
Avocado (Single)0.5 medium (~150 g edible)
Baby Carrots80 grams
Baby Spinach30 grams
Bell Pepper100 g
Broccoli (gm)60 g
Filet Mignon (Cooked)6 oz
Fresh/Frozen Mixed Berries200 grams
Garlic8 g
Ginger (Ground)(tsp)1 tsp
Grated Parmesan Cheese20 grams
Grilled Chicken (Oz)16 oz
Halibut (cooked)(oz)7 oz
Honey20 g
Jasmine Rice (Cooked)190 grams
Lemon Juice (Tbsp)1 Tbsp
Mixed Vegetables (Your Choice)140 grams
Olive Oil19 g
Onion (Gm)40 g
Primal Kitchen - Mayo35 grams
Sabra Classic Hummus30 grams
Salmon (Cooked)7 oz
Salt & Pepper1 To Taste Serving
Sesame Oil (Tsp)2 tsp
Sourdough Bread - Izzio4 slice
Soy Sauce, Low Sodium (tbsp)3 tbsp
Spinach (Gm)50 g
Whey Protein Powder1.5 scoop
White Rice (Cooked)240 grams
Zucchini (Gm)80 grams
Recipes
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).
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!
Teriyaki Chicken Bowltap
Sear chicken until cooked
Remove, slice
Stir fry veggies
Add sauce ingredients
Return chicken, toss 1 min