Stoic Physique

Nutrition Plan

Stoic Physique
Ed Saxon
Updated Jul 30, 2026

Daily Targets

MondayAug 32379 cal · 186P 231C 79F
TuesdayAug 42312 cal · 195P 212C 76F
WednesdayAug 52330 cal · 180P 236C 74F
ThursdayAug 62329 cal · 194P 233C 69F
FridayAug 72275 cal · 177P 214C 79F
SaturdayAug 82312 cal · 183P 233C 72F
SundayAug 92312 cal · 195P 212C 76F

Monday

Aug 3
Daily Totals
2379
Calories
186g
Protein
231g
Carbs
79g
Fat
18g
Fibre
Breakfast6:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White120 g58 cal
  • Dave's Killer Bread - Thin Sliced1 slice69 cal
  • Bell Pepper80 g24 cal
  • Olive Oil5 g45 cal
  • Salsa40 grams14 cal
Meal Totals
361cal30gprotein22gcarbs17gfat5gfibre
Snack9:30 AM
  • Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
  • Felix - Frozen Blueberries80 g44 cal
Meal Totals
128cal12gprotein20gcarbs0gfat
Lunch12:30 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Jasmine Rice (Cooked)140 grams198 cal
  • La Tortilla Factory - Low Carb Wraps1 tortilla76 cal
  • Avocado0.5 medium (~150 g edible)132 cal
  • Bell Pepper100 g31 cal
  • Onion1 medium (~110 g)47 cal
  • Salsa60 grams20 cal
  • Taco Seasoning Mix (40% Less Sodium)12 grams32 cal
Meal Totals
802cal65gprotein86gcarbs22gfat10gfibre
Snack3:30 PM
  • Non-Fat Cottage Cheese150 grams100 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
212cal16gprotein37gcarbs0gfat3gfibre
Dinner6:30 PM
  • 90/10 Ground Beef - Cooked6 oz356 cal
  • Jasmine Rice (Cooked)130 grams184 cal
  • Roasted Broccoli150 grams165 cal
  • Low Fat Shredded Cheese25 grams81 cal
Meal Totals
784cal58gprotein48gcarbs40gfat
Snack9:00 PM
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat

Tuesday

Aug 4
Daily Totals
2312
Calories
195g
Protein
212g
Carbs
76g
Fat
22g
Fibre
Breakfast6:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White120 g58 cal
  • Dave's Killer Bread - Thin Sliced1 slice69 cal
  • Bell Pepper80 g24 cal
  • Olive Oil5 g45 cal
  • Salsa40 grams14 cal
Meal Totals
361cal30gprotein22gcarbs17gfat5gfibre
Snack9:30 AM
  • Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
  • Felix - Frozen Blueberries80 g44 cal
Meal Totals
128cal12gprotein20gcarbs0gfat
Lunch12:30 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Jasmine Rice (Cooked)140 grams198 cal
  • La Tortilla Factory - Low Carb Wraps1 tortilla76 cal
  • Avocado0.5 medium (~150 g edible)132 cal
  • Bell Pepper100 g31 cal
  • Onion1 medium (~110 g)47 cal
  • Salsa60 grams20 cal
  • Taco Seasoning Mix (40% Less Sodium)12 grams32 cal
Meal Totals
802cal65gprotein86gcarbs22gfat10gfibre
Snack3:30 PM
  • Non-Fat Cottage Cheese150 grams100 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
212cal16gprotein37gcarbs0gfat3gfibre
Dinner6:30 PM
  • Chicken Breast (Cooked)(OZ)7 oz309 cal
  • Sweet Potato (Grilled)1 serving149 cal
  • Roasted Broccoli150 grams165 cal
  • Olive Oil10 g90 cal
Meal Totals
717cal67gprotein29gcarbs37gfat4gfibre
Snack9:00 PM
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat

Wednesday

Aug 5
Daily Totals
2330
Calories
180g
Protein
236g
Carbs
74g
Fat
20g
Fibre
Breakfast6:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White120 g58 cal
  • Dave's Killer Bread - Thin Sliced1 slice69 cal
  • Bell Pepper80 g24 cal
  • Olive Oil5 g45 cal
  • Salsa40 grams14 cal
Meal Totals
361cal30gprotein22gcarbs17gfat5gfibre
Snack9:30 AM
  • Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
  • Felix - Frozen Blueberries80 g44 cal
Meal Totals
128cal12gprotein20gcarbs0gfat
Lunch12:30 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Jasmine Rice (Cooked)140 grams198 cal
  • La Tortilla Factory - Low Carb Wraps1 tortilla76 cal
  • Avocado0.5 medium (~150 g edible)132 cal
  • Bell Pepper100 g31 cal
  • Onion1 medium (~110 g)47 cal
  • Salsa60 grams20 cal
  • Taco Seasoning Mix (40% Less Sodium)12 grams32 cal
Meal Totals
802cal65gprotein86gcarbs22gfat10gfibre
Snack3:30 PM
  • Non-Fat Cottage Cheese150 grams100 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
212cal16gprotein37gcarbs0gfat3gfibre
Dinner6:30 PM
  • 90/10 Ground Beef - Cooked6 oz356 cal
  • Jasmine Rice (Cooked)130 grams184 cal
  • Roasted Broccoli150 grams165 cal
  • Bell Pepper100 g31 cal
Meal Totals
735cal52gprotein53gcarbs35gfat2gfibre
Snack9:00 PM
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat

Thursday

Aug 6
Daily Totals
2329
Calories
194g
Protein
233g
Carbs
69g
Fat
19g
Fibre
Breakfast6:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White120 g58 cal
  • Dave's Killer Bread - Thin Sliced1 slice69 cal
  • Bell Pepper80 g24 cal
  • Olive Oil5 g45 cal
  • Salsa40 grams14 cal
Meal Totals
361cal30gprotein22gcarbs17gfat5gfibre
Snack9:30 AM
  • Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
  • Felix - Frozen Blueberries80 g44 cal
Meal Totals
128cal12gprotein20gcarbs0gfat
Lunch12:30 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Jasmine Rice (Cooked)140 grams198 cal
  • La Tortilla Factory - Low Carb Wraps1 tortilla76 cal
  • Avocado0.5 medium (~150 g edible)132 cal
  • Bell Pepper100 g31 cal
  • Onion1 medium (~110 g)47 cal
  • Salsa60 grams20 cal
  • Taco Seasoning Mix (40% Less Sodium)12 grams32 cal
Meal Totals
802cal65gprotein86gcarbs22gfat10gfibre
Snack3:30 PM
  • Non-Fat Cottage Cheese150 grams100 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
212cal16gprotein37gcarbs0gfat3gfibre
Dinner6:30 PM
  • Tilapia (Cooked)226.796 grams297 cal
  • Jasmine Rice (Cooked)140 grams198 cal
  • Roasted Broccoli150 grams165 cal
  • Olive Oil8 g72 cal
Meal Totals
734cal66gprotein50gcarbs30gfat1gfibre
Snack9:00 PM
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat

Friday

Aug 7
Daily Totals
2275
Calories
177g
Protein
214g
Carbs
79g
Fat
22g
Fibre
Breakfast6:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White120 g58 cal
  • Dave's Killer Bread - Thin Sliced1 slice69 cal
  • Bell Pepper80 g24 cal
  • Olive Oil5 g45 cal
  • Salsa40 grams14 cal
Meal Totals
361cal30gprotein22gcarbs17gfat5gfibre
Snack9:30 AM
  • Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
  • Felix - Frozen Blueberries80 g44 cal
Meal Totals
128cal12gprotein20gcarbs0gfat
Lunch12:30 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Jasmine Rice (Cooked)140 grams198 cal
  • La Tortilla Factory - Low Carb Wraps1 tortilla76 cal
  • Avocado0.5 medium (~150 g edible)132 cal
  • Bell Pepper100 g31 cal
  • Onion1 medium (~110 g)47 cal
  • Salsa60 grams20 cal
  • Taco Seasoning Mix (40% Less Sodium)12 grams32 cal
Meal Totals
802cal65gprotein86gcarbs22gfat10gfibre
Snack3:30 PM
  • Non-Fat Cottage Cheese150 grams100 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
212cal16gprotein37gcarbs0gfat3gfibre
Dinner6:30 PM
  • 90/10 Ground Beef - Cooked6 oz356 cal
  • Sweet Potato (Grilled)1 serving149 cal
  • Roasted Broccoli150 grams165 cal
  • G Hughes - Sugar Free BBQ Sauce40 grams11 cal
Meal Totals
680cal49gprotein31gcarbs40gfat4gfibre
Snack9:00 PM
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat

Saturday

Aug 8
Daily Totals
2312
Calories
183g
Protein
233g
Carbs
72g
Fat
18g
Fibre
Breakfast6:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White120 g58 cal
  • Dave's Killer Bread - Thin Sliced1 slice69 cal
  • Bell Pepper80 g24 cal
  • Olive Oil5 g45 cal
  • Salsa40 grams14 cal
Meal Totals
361cal30gprotein22gcarbs17gfat5gfibre
Snack9:30 AM
  • Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
  • Felix - Frozen Blueberries80 g44 cal
Meal Totals
128cal12gprotein20gcarbs0gfat
Lunch12:30 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Jasmine Rice (Cooked)140 grams198 cal
  • La Tortilla Factory - Low Carb Wraps1 tortilla76 cal
  • Avocado0.5 medium (~150 g edible)132 cal
  • Bell Pepper100 g31 cal
  • Onion1 medium (~110 g)47 cal
  • Salsa60 grams20 cal
  • Taco Seasoning Mix (40% Less Sodium)12 grams32 cal
Meal Totals
802cal65gprotein86gcarbs22gfat10gfibre
Snack3:30 PM
  • Non-Fat Cottage Cheese150 grams100 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
212cal16gprotein37gcarbs0gfat3gfibre
Dinner6:30 PM
  • Salmon (Cooked)6 oz300 cal
  • Jasmine Rice (Cooked)140 grams198 cal
  • Roasted Broccoli150 grams165 cal
  • Olive Oil6 g54 cal
Meal Totals
717cal55gprotein50gcarbs33gfat
Snack9:00 PM
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat

Sunday

Aug 9
Daily Totals
2312
Calories
195g
Protein
212g
Carbs
76g
Fat
22g
Fibre
Breakfast6:00 AM
  • Egg (Large)2 egg150 cal
  • Egg White120 g58 cal
  • Dave's Killer Bread - Thin Sliced1 slice69 cal
  • Bell Pepper80 g24 cal
  • Olive Oil5 g45 cal
  • Salsa40 grams14 cal
Meal Totals
361cal30gprotein22gcarbs17gfat5gfibre
Note.
Snack9:30 AM
  • Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
  • Felix - Frozen Blueberries80 g44 cal
Meal Totals
128cal12gprotein20gcarbs0gfat
Lunch12:30 PM
  • Chicken Breast (Cooked)(OZ)6 oz265 cal
  • Jasmine Rice (Cooked)140 grams198 cal
  • La Tortilla Factory - Low Carb Wraps1 tortilla76 cal
  • Avocado0.5 medium (~150 g edible)132 cal
  • Bell Pepper100 g31 cal
  • Onion1 medium (~110 g)47 cal
  • Salsa60 grams20 cal
  • Taco Seasoning Mix (40% Less Sodium)12 grams32 cal
Meal Totals
802cal65gprotein86gcarbs22gfat10gfibre
Snack3:30 PM
  • Non-Fat Cottage Cheese150 grams100 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
212cal16gprotein37gcarbs0gfat3gfibre
Dinner6:30 PM
  • Chicken Breast (Cooked)(OZ)7 oz309 cal
  • Sweet Potato (Grilled)1 serving149 cal
  • Roasted Broccoli150 grams165 cal
  • Olive Oil10 g90 cal
Meal Totals
717cal67gprotein29gcarbs37gfat4gfibre
Snack9:00 PM
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat

Shopping List

90/10 Ground Beef - Cooked18 oz
Avocado3.5 medium (~150 g edible)
Banana, Single7 medium (~118 g)
Bell Pepper1360 g
Chicken Breast (Cooked)(OZ)56 oz
Dave's Killer Bread - Thin Sliced7 slice
Egg (Large)14 egg
Egg White840 g
Felix - Frozen Blueberries560 g
G Hughes - Sugar Free BBQ Sauce40 grams
Greek Yogurt - Nonfat - Any Flavor1050 grams
Jasmine Rice (Cooked)1520 grams
La Tortilla Factory - Low Carb Wraps7 tortilla
Low Fat Shredded Cheese25 grams
Non-Fat Cottage Cheese1050 grams
Olive Oil69 g
Onion7 medium (~110 g)
Roasted Broccoli1050 grams
Salmon (Cooked)6 oz
Salsa700 grams
Sweet Potato (Grilled)3 serving
Taco Seasoning Mix (40% Less Sodium)84 grams
Tilapia (Cooked)226.8 grams
Yasso Frozen Yogurt Bar7 bar