Stoic Physique

Nutrition Plan

Stoic Physique
Sean Boyd
Updated Jul 30, 2026

Daily Targets

MondayAug 31840 cal · 156P 160C 64F
TuesdayAug 41840 cal · 157P 159C 64F
WednesdayAug 51828 cal · 158P 173C 56F
ThursdayAug 61828 cal · 159P 172C 56F
FridayAug 71842 cal · 170P 169C 54F
SaturdayAug 81841 cal · 170P 171C 53F
SundayAug 91838 cal · 174P 173C 50F

Monday

Aug 3
Daily Totals
1840
Calories
156g
Protein
160g
Carbs
64g
Fat
20g
Fibre
Breakfast8:00 AM
  • Egg (Large)3 egg226 cal
  • Watermelon250 g85 cal
  • Egg White150 g73 cal
  • Almond Milk, Unsweetened (FLOZ)3 fl oz13 cal
  • Sweet Potato (cooked)(Gm)100 g88 cal
  • Brown Sugar1 tsp18 cal
Meal Totals
506cal39gprotein47gcarbs18gfat3gfibre
NoteCan add sauces under 15 calories per serving.
Lunch12:30 PM
  • Greek Yogurt - Nonfat - Any Flavor210 grams118 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
  • Peanut Butter20 grams122 cal
Meal Totals
510cal48gprotein48gcarbs14gfat4gfibre
Snack4:00 PM
  • Papaya250 g120 cal
Meal Totals
121cal1gprotein27gcarbs1gfat4gfibre
Dinner6:30 PM
  • Salmon (Cooked)8 oz400 cal
  • Sweet Potato (cooked)(Gm)150 g131 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil15 g135 cal
Meal Totals
703cal68gprotein38gcarbs31gfat9gfibre
NoteCan add sauces under 15 calories per serving.

Tuesday

Aug 4
Daily Totals
1840
Calories
157g
Protein
159g
Carbs
64g
Fat
16g
Fibre
Breakfast8:00 AM
  • Egg (Large)3 egg226 cal
  • Watermelon250 g85 cal
  • Egg White150 g73 cal
  • Almond Milk, Unsweetened (FLOZ)3 fl oz13 cal
  • Sweet Potato (cooked)(Gm)100 g88 cal
  • Brown Sugar1 tsp18 cal
Meal Totals
506cal39gprotein47gcarbs18gfat3gfibre
NoteCan add sauces under 15 calories per serving.
Lunch12:30 PM
  • Greek Yogurt - Nonfat - Any Flavor210 grams118 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
  • Peanut Butter20 grams122 cal
Meal Totals
510cal48gprotein48gcarbs14gfat4gfibre
Snack4:00 PM
  • Watermelon350 g119 cal
Meal Totals
121cal2gprotein26gcarbs1gfat
Dinner6:30 PM
  • Salmon (Cooked)8 oz400 cal
  • Olive Oil15 g135 cal
  • Sweet Potato (cooked)(Gm)150 g131 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
703cal68gprotein38gcarbs31gfat9gfibre
NoteCan add sauces under 15 calories per serving.

Wednesday

Aug 5
Daily Totals
1828
Calories
158g
Protein
173g
Carbs
56g
Fat
39g
Fibre
Breakfast8:00 AM
  • Egg (Large)3 egg226 cal
  • Watermelon250 g85 cal
  • Egg White150 g73 cal
  • Almond Milk, Unsweetened (FLOZ)3 fl oz13 cal
  • Sweet Potato (cooked)(Gm)100 g88 cal
  • Brown Sugar1 tsp18 cal
Meal Totals
506cal39gprotein47gcarbs18gfat3gfibre
NoteCan add sauces under 15 calories per serving.
Lunch12:30 PM
  • Greek Yogurt - Nonfat - Any Flavor210 grams118 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
  • Peanut Butter20 grams122 cal
Meal Totals
510cal48gprotein48gcarbs14gfat4gfibre
Snack4:00 PM
  • Papaya250 g120 cal
Meal Totals
121cal1gprotein27gcarbs1gfat4gfibre
Dinner6:30 PM
  • Grilled Chicken (Oz)8 oz328 cal
  • Pumpkin100 g31 cal
  • Sweet Potato (cooked)(Gm)180 g157 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil15 g135 cal
Meal Totals
691cal70gprotein51gcarbs23gfat28gfibre
NoteCan add sauces under 15 calories per serving.

Thursday

Aug 6
Daily Totals
1828
Calories
159g
Protein
172g
Carbs
56g
Fat
35g
Fibre
Breakfast8:00 AM
  • Egg (Large)3 egg226 cal
  • Watermelon250 g85 cal
  • Egg White150 g73 cal
  • Almond Milk, Unsweetened (FLOZ)3 fl oz13 cal
  • Sweet Potato (cooked)(Gm)100 g88 cal
  • Brown Sugar1 tsp18 cal
Meal Totals
506cal39gprotein47gcarbs18gfat3gfibre
NoteCan add sauces under 15 calories per serving.
Lunch12:30 PM
  • Greek Yogurt - Nonfat - Any Flavor210 grams118 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
  • Peanut Butter20 grams122 cal
Meal Totals
510cal48gprotein48gcarbs14gfat4gfibre
Snack4:00 PM
  • Watermelon350 g119 cal
Meal Totals
121cal2gprotein26gcarbs1gfat
Dinner6:30 PM
  • Grilled Chicken (Oz)8 oz328 cal
  • Pumpkin100 g31 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Sweet Potato (cooked)(Gm)180 g157 cal
  • Olive Oil15 g135 cal
Meal Totals
691cal70gprotein51gcarbs23gfat28gfibre
NoteCan add sauces under 15 calories per serving.

Friday

Aug 7
Daily Totals
1842
Calories
170g
Protein
169g
Carbs
54g
Fat
11g
Fibre
Breakfast8:00 AM
  • Egg (Large)3 egg226 cal
  • Watermelon250 g85 cal
  • Egg White150 g73 cal
  • Almond Milk, Unsweetened (FLOZ)3 fl oz13 cal
  • Sweet Potato (cooked)(Gm)100 g88 cal
  • Brown Sugar1 tsp18 cal
Meal Totals
506cal39gprotein47gcarbs18gfat3gfibre
NoteCan add sauces under 15 calories per serving.
Lunch12:30 PM
  • Greek Yogurt - Nonfat - Any Flavor210 grams118 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
  • Peanut Butter20 grams122 cal
Meal Totals
510cal48gprotein48gcarbs14gfat4gfibre
Snack4:00 PM
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
152cal25gprotein4gcarbs4gfat1gfibre
Dinner6:30 PM
  • Ahi Tuna8 oz251 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Avg Alcoholic Drink2 serving256 cal
  • Olive Oil15 g135 cal
Meal Totals
674cal58gprotein70gcarbs18gfat3gfibre
NoteCan add sauces under 15 calories per serving.

Saturday

Aug 8
Daily Totals
1841
Calories
170g
Protein
171g
Carbs
53g
Fat
11g
Fibre
Breakfast8:00 AM
  • Oats40 g (dry)153 cal
  • Whey Protein Powder1 scoop122 cal
  • Greek Yogurt - Nonfat - Any Flavor120 grams67 cal
  • Almond Milk, Unsweetened (FLOZ)3 fl oz13 cal
  • Peanut Butter25 grams153 cal
Meal Totals
509cal45gprotein44gcarbs17gfat4gfibre
Lunch12:30 PM
  • Egg (Large)2 egg150 cal
  • Grilled Chicken (Oz)3.5 oz144 cal
  • Avg Alcoholic Drink1 serving128 cal
  • Sweet Potato (cooked)(Gm)100 g88 cal
Meal Totals
506cal42gprotein53gcarbs14gfat3gfibre
NoteCan add sauces under 15 calories per serving.
Snack4:00 PM
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
152cal25gprotein4gcarbs4gfat1gfibre
Dinner6:30 PM
  • Ahi Tuna8 oz251 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Avg Alcoholic Drink2 serving256 cal
  • Olive Oil15 g135 cal
Meal Totals
674cal58gprotein70gcarbs18gfat3gfibre
NoteCan add sauces under 15 calories per serving.

Sunday

Aug 9
Daily Totals
1838
Calories
174g
Protein
173g
Carbs
50g
Fat
12g
Fibre
Breakfast8:00 AM
  • Greek Yogurt - Nonfat - Any Flavor120 grams67 cal
  • Almond Milk, Unsweetened (FLOZ)3 fl oz13 cal
  • Whey Protein Powder1 scoop122 cal
  • Oats40 g (dry)153 cal
  • Peanut Butter25 grams153 cal
Meal Totals
509cal45gprotein44gcarbs17gfat4gfibre
Lunch12:30 PM
  • Egg (Large)2 egg150 cal
  • Grilled Chicken (Oz)3.5 oz144 cal
  • Avg Alcoholic Drink1 serving128 cal
  • Sweet Potato (cooked)(Gm)100 g88 cal
Meal Totals
506cal42gprotein53gcarbs14gfat3gfibre
NoteCan add sauces under 15 calories per serving.
Snack4:00 PM
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
Meal Totals
152cal25gprotein4gcarbs4gfat1gfibre
Dinner6:30 PM
  • Salmon (Cooked)7.5 oz375 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Avg Alcoholic Drink2 serving256 cal
Meal Totals
671cal62gprotein72gcarbs15gfat4gfibre
NoteCan add sauces under 15 calories per serving.

breakfast Options

breakfast Option #1
  • Whey Protein Powder1 scoop122 cal
  • Almond Milk, Unsweetened (FLOZ)10 fl oz43 cal
  • Greek Yogurt - Nonfat - Any Flavor130 grams73 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Peanut Butter25 grams153 cal
Meal Totals
505cal43gprotein45gcarbs17gfat5gfibre
breakfast Option #2
  • Whey Protein Powder1.5 scoop183 cal
  • Almond Milk, Unsweetened8 fl oz35 cal
  • Chia Seeds (Gm)15 grams77 cal
  • Blueberries60 g38 cal
  • Oatmeal Prepared With Quick Oats45 grams175 cal
Meal Totals
505cal46gprotein51gcarbs13gfat8gfibre

lunch Options

lunch Option #1
  • Grilled Chicken (Oz)6 oz246 cal
  • Sweet Potato (cooked)(Gm)160 g140 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Olive Oil10 g90 cal
Meal Totals
508cal52gprotein39gcarbs16gfat8gfibre
lunch Option #2
  • Tuna, Canned In Water, Drained180 g197 cal
  • Sweet Potato (cooked)(Gm)150 g131 cal
  • Pumpkin120 g37 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Olive Oil12 g108 cal
Meal Totals
506cal51gprotein44gcarbs14gfat30gfibre

dinner Options

dinner Option #1
  • Onion (Gm)50 g22 cal
  • Bell Pepper100 g31 cal
  • Spinach (Gm)50 g15 cal
  • Broccoli (gm)80 g33 cal
  • Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
  • Olive Oil15 g135 cal
  • Salmon (Cooked)7 oz350 cal
  • White Rice (Cooked)80 grams101 cal
Meal Totals
702cal65gprotein43gcarbs30gfat8gfibre
dinner Option #2
  • Avocado0.5 medium (~150 g edible)132 cal
  • Albacore Tuna (Canned In Water)(5oz)1.5 can266 cal
  • White Rice (Cooked)150 grams189 cal
  • Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
  • Sesame Seeds5 g34 cal
  • Olive Oil8 g72 cal
Meal Totals
702cal56gprotein52gcarbs30gfat9gfibre
dinner Option #3
  • Grilled Chicken (Oz)6 oz246 cal
  • Sweet Potato (Gm)(Uncooked)250 grams235 cal
  • Mixed Vegetables (Your Choice)120 grams48 cal
  • Olive Oil15 g135 cal
  • Seasonings0 to taste0 cal
  • Fat Free Plain Greek Yogurt50 grams28 cal
Meal Totals
694cal60gprotein64gcarbs22gfat13gfibre
dinner Option #4
  • Grilled Chicken (Oz)7 oz287 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Avg Alcoholic Drink2 serving256 cal
  • Olive Oil10 g90 cal
Meal Totals
673cal58gprotein72gcarbs17gfat4gfibre

Snack Options

Snack Option #1 (Alcohol Days)
  • Greek Yogurt - Nonfat - Any Flavor160 grams90 cal
  • Whey Protein Powder0.5 scoop61 cal
Meal Totals
153cal25gprotein11gcarbs1gfat
Snack Option #2
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre

Shopping List

Ahi Tuna16 oz
Almond Milk, Unsweetened (FLOZ)85 fl oz
Avg Alcoholic Drink8 serving
Banana, Single5 medium (~118 g)
Brown Sugar5 tsp
Egg (Large)19 egg
Egg White750 g
Greek Yogurt - Nonfat - Any Flavor1290 grams
Grilled Chicken (Oz)23 oz
Mixed Vegetables (Your Choice)660 grams
Oats80 g (dry)
Olive Oil90 g
Papaya500 g
Peanut Butter150 grams
Pumpkin200 g
Salmon (Cooked)23.5 oz
Sweet Potato (cooked)(Gm)1360 g
Watermelon1950 g
Whey Protein Powder10 scoop

Options Shopping List

Albacore Tuna (Canned In Water)(5oz)1.5 can
Almond Milk, Unsweetened8 fl oz
Almond Milk, Unsweetened (FLOZ)10 fl oz
Avg Alcoholic Drink2 serving
Avocado0.5 medium (~150 g edible)
Banana, Single2 medium (~118 g)
Bell Pepper100 g
Blueberries60 g
Broccoli (gm)80 g
Chia Seeds (Gm)15 grams
Fat Free Plain Greek Yogurt50 grams
Greek Yogurt - Nonfat - Any Flavor290 grams
Grilled Chicken (Oz)19 oz
Mixed Vegetables (Your Choice)380 grams
Oatmeal Prepared With Quick Oats45 grams
Olive Oil70 g
Onion (Gm)50 g
Peanut Butter25 grams
Pumpkin120 g
Salmon (Cooked)7 oz
Sesame Seeds5 g
Soy Sauce, Low Sodium (tbsp)3 tbsp
Spinach (Gm)50 g
Sweet Potato (cooked)(Gm)310 g
Sweet Potato (Gm)(Uncooked)250 grams
Tuna, Canned In Water, Drained180 g
Whey Protein Powder3 scoop
White Rice (Cooked)230 grams

Recipes

Overnight Oatstap

1. In a jar or container, add the oats, chia seeds, and protein powder.

2. Pour in the unsweetened vanilla almond milk. Stir well until all dry ingredients are fully mixed and no clumps remain.

3. Add blueberries on top, then stir lightly to combine.

4. Cover the container with a lid and place in the refrigerator overnight (or at least 4–6 hours) to allow the oats and chia seeds to absorb the liquid.

5. In the morning, stir again before eating. Add extra almond milk if you prefer a thinner consistency.

Chicken & Sweet Potato Bowltap

Roast cubed sweet potatoes at 425°F for 25–30 minutes with olive oil, salt, and pepper.

Season chicken with salt, pepper, paprika, and garlic powder, then pan-sear or air-fry until cooked and slice.

Roast or sauté your veggies with simple seasoning in olive oil.

Greek Yogurt Sauce: Mix Greek yogurt, lemon juice, garlic powder, salt, pepper, and olive oil.

Assemble the bowl with sweet potato, chicken, veggies, and drizzle with the yogurt sauce.

Seasonings: Salt (Dash) (2 dash), Black Pepper (Dash) (2 dash), Lemon Juice (5 g), Paprika (Ground) (1 tsp), Garlic Powder (1 tsp).

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!

Asian Avocado Tuna Rice Bowltap

1. Prepare the Base

* Place the cooked white rice into a bowl as the foundation of your dish.

2. Add the Tuna

* Drain the can of tuna.

* Flake the tuna with a fork and layer it evenly over the rice.

3. Add the Avocado

* Slice the avocado into cubes or thin slices.

* Arrange on top of the rice and tuna.

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