Nutrition Plan
Stoic Physique
Peter Finiasz
Updated Jul 30, 2026
Daily Targets
MondayAug 31132 cal · 120P 82C 36F
TuesdayAug 41101 cal · 116P 85C 33F
WednesdayAug 51195 cal · 141P 79C 35F
ThursdayAug 61000 cal · 116P 89C 20F
FridayAug 71076 cal · 116P 90C 28F
SaturdayAug 81197 cal · 119P 97C 37F
SundayAug 91172 cal · 113P 108C 32F
Monday
Aug 3Daily Totals
1132
Calories
120g
Protein
82g
Carbs
36g
Fat
25g
Fibre
Preworkout 6:00 AM
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast 8:00 AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Whey Protein Powder0.5 scoop61 cal
- Granola20 grams95 cal
- Pbfit (Dry)15 grams66 cal
- Fairlife - 30G1 bottle163 cal
Meal Totals
474cal64gprotein32gcarbs10gfat
Snack 10:30 AM
- Cheese Stick - Low Fat1 sticks59 cal
Meal Totals
59cal8gprotein0gcarbs3gfat
Lunch 12:30 PM
- Grilled Chicken (Oz)4.5 oz185 cal
- Baby Spinach120 grams38 cal
- Fresh/Frozen Mixed Berries40 grams18 cal
- Mixed Nuts25 grams157 cal
- Balsamic Vinegar30 grams21 cal
Meal Totals
422cal46gprotein19gcarbs18gfat22gfibre
Snack 8:00 PM
- Lindt Excellence Dark Chocolate - 85% Cocoa1 squares62 cal
Meal Totals
65cal1gprotein4gcarbs5gfat
Tuesday
Aug 4Daily Totals
1101
Calories
116g
Protein
85g
Carbs
33g
Fat
25g
Fibre
Preworkout 6:00 AM
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast 8:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Whey Protein Powder0.5 scoop61 cal
- Granola20 grams95 cal
- Pbfit (Dry)15 grams66 cal
- Fairlife - 30G1 bottle163 cal
Meal Totals
502cal68gprotein35gcarbs10gfat
Lunch 12:30 PM
- Grilled Chicken (Oz)4.5 oz185 cal
- Baby Spinach120 grams38 cal
- Fresh/Frozen Mixed Berries40 grams18 cal
- Mixed Nuts25 grams157 cal
- Balsamic Vinegar30 grams21 cal
Meal Totals
422cal46gprotein19gcarbs18gfat22gfibre
Snack 8:00 PM
- Lindt Excellence Dark Chocolate - 85% Cocoa1 squares62 cal
Meal Totals
65cal1gprotein4gcarbs5gfat
Wednesday
Aug 5Daily Totals
1195
Calories
141g
Protein
79g
Carbs
35g
Fat
26g
Fibre
Preworkout 6:00 AM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Breakfast 8:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Whey Protein Powder0.5 scoop61 cal
- Granola20 grams95 cal
- Pbfit (Dry)15 grams66 cal
- Fairlife - 30G1 bottle163 cal
Meal Totals
502cal68gprotein35gcarbs10gfat
Snack 10:30 AM
- Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Lunch 12:30 PM
- Grilled Chicken (Oz)4.5 oz185 cal
- Baby Spinach120 grams38 cal
- Fresh/Frozen Mixed Berries40 grams18 cal
- Mixed Nuts25 grams157 cal
- Balsamic Vinegar30 grams21 cal
Meal Totals
422cal46gprotein19gcarbs18gfat22gfibre
Snack 3:30 PM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Snack 8:00 PM
- Lindt Excellence Dark Chocolate - 85% Cocoa1 squares62 cal
Meal Totals
65cal1gprotein4gcarbs5gfat
Thursday
Aug 6Daily Totals
1000
Calories
116g
Protein
89g
Carbs
20g
Fat
25g
Fibre
Preworkout 6:00 AM
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast 8:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Whey Protein Powder0.5 scoop61 cal
- Granola20 grams95 cal
- Pbfit (Dry)15 grams66 cal
Meal Totals
339cal38gprotein31gcarbs7gfat
Lunch 12:30 PM
- Grilled Chicken (Oz)5 oz205 cal
- Baby Spinach120 grams38 cal
- Fresh/Frozen Mixed Berries40 grams18 cal
- Balsamic Vinegar30 grams21 cal
Meal Totals
281cal45gprotein14gcarbs5gfat20gfibre
Snack 3:30 PM
- Mandarin Orange1 medium40 cal
- Fairlife - 30G1 bottle163 cal
Meal Totals
203cal31gprotein13gcarbs3gfat2gfibre
Snack 8:00 PM
- Lindt Excellence Dark Chocolate - 85% Cocoa1 squares62 cal
Meal Totals
65cal1gprotein4gcarbs5gfat
Friday
Aug 7Daily Totals
1076
Calories
116g
Protein
90g
Carbs
28g
Fat
27g
Fibre
Preworkout 6:00 AM
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast 8:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Whey Protein Powder0.5 scoop61 cal
- Granola20 grams95 cal
- Pbfit (Dry)15 grams66 cal
- Fairlife - 30G1 bottle163 cal
Meal Totals
502cal68gprotein35gcarbs10gfat
Lunch 12:30 PM
- Grilled Chicken (Oz)4.5 oz185 cal
- Baby Spinach120 grams38 cal
- Fresh/Frozen Mixed Berries40 grams18 cal
- Mixed Nuts25 grams157 cal
- Balsamic Vinegar30 grams21 cal
Meal Totals
422cal46gprotein19gcarbs18gfat22gfibre
Snack 3:30 PM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Saturday
Aug 8Daily Totals
1197
Calories
119g
Protein
97g
Carbs
37g
Fat
10g
Fibre
Preworkout 6:00 AM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Breakfast 8:00 AM
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Sourdough Bread1 slice (40gm)109 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
467cal35gprotein30gcarbs23gfat6gfibre
Snack 10:30 AM
- Fairlife - 30G1 bottle163 cal
Meal Totals
163cal30gprotein4gcarbs3gfat
Lunch 12:30 PM
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Jasmine Rice (Cooked)80 grams113 cal
- Garlic Clove1 clove5 cal
- Shallot1 medium shallot32 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Bell Pepper, Red0.5 medium (~119 g)19 cal
- Oyster Sauce2 tbsp19 cal
- Brown Sugar1 tsp18 cal
- Thai Basil50 grams15 cal
Meal Totals
462cal52gprotein50gcarbs6gfat2gfibre
Snack 8:00 PM
- Lindt Excellence Dark Chocolate - 85% Cocoa1 squares62 cal
Meal Totals
65cal1gprotein4gcarbs5gfat
Sunday
Aug 9Daily Totals
1172
Calories
113g
Protein
108g
Carbs
32g
Fat
12g
Fibre
Preworkout 6:00 AM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Breakfast 8:00 AM
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Sourdough Bread1 slice (40gm)109 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
390cal28gprotein29gcarbs18gfat6gfibre
Snack 10:30 AM
- Fairlife - 30G1 bottle163 cal
Meal Totals
163cal30gprotein4gcarbs3gfat
Lunch 12:30 PM
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Jasmine Rice (Cooked)90 grams127 cal
- Garlic Clove1 clove5 cal
- Shallot1 medium shallot32 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Bell Pepper, Red0.5 medium (~119 g)19 cal
- Oyster Sauce2 tbsp19 cal
- Brown Sugar1 tsp18 cal
- Thai Basil50 grams15 cal
Meal Totals
474cal52gprotein53gcarbs6gfat2gfibre
Snack 3:30 PM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
Snack 8:00 PM
- Lindt Excellence Dark Chocolate - 85% Cocoa1 squares62 cal
Meal Totals
65cal1gprotein4gcarbs5gfat
Additional Options
Lunch Option #1
- 93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
- Avocado (Gm)20 g36 cal
- Hellmann'S - Light Mayonnaise20 grams53 cal
- Celery50 g8 cal
- Peanuts15 g92 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
Meal Totals
625cal54gprotein19gcarbs37gfat42gfibre
Shopping List
Avocado (Single)1 medium (~150 g edible)
Baby Spinach600 grams
Balsamic Vinegar150 grams
Banana, Single4 medium (~118 g)
Bell Pepper, Red1 medium (~119 g)
Brown Sugar2 tsp
Cheese Stick - Low Fat1 sticks
Chicken Breast (Cooked)(OZ)10 oz
Egg (Large)3 egg
Egg White300 g
Fairlife - 30G7 bottle
Fresh/Frozen Mixed Berries200 grams
Garlic Clove2 clove
Granola100 grams
Greek Yogurt - Nonfat - Any Flavor950 grams
Grilled Chicken (Oz)23 oz
Jasmine Rice (Cooked)170 grams
Lindt Excellence Dark Chocolate - 85% Cocoa6 squares
Mandarin Orange7 medium
Mixed Nuts100 grams
Oyster Sauce4 tbsp
Pbfit (Dry)75 grams
Shallot2 medium shallot
Sourdough Bread2 slice (40gm)
Soy Sauce, Low Sodium (tbsp)4 tbsp
Thai Basil100 grams
Whey Protein Powder3.5 scoop
Options Shopping List
93/7 - Lean Ground Turkey (Cooked)5 oz
Avocado (Gm)20 g
Celery50 g
Hellmann'S - Light Mayonnaise20 grams
Mission Foods - Carb Balance Flour Tortillas2 serving
Mixed Vegetables (Your Choice)100 grams
Peanuts15 g
Recipes
Thai Basil Chicken Rice Bowltap
NOTE: Chicken breast should be weighed COOKED
Instructions:
Cook the Chicken (if not pre-cooked):
Season lightly with salt and pepper. Cook thoroughly in a skillet with a splash of oil. Remove and slice or cube.
Sauté Aromatics:
In the same skillet, heat avocado oil. Add garlic and shallots. Cook for 1–2 minutes until fragrant.
Cook the Veggies:
Add the red bell pepper. Stir-fry until just tender, about 3–4 minutes.
Add Chicken & Sauce:
Return the chicken to the pan. Add soy sauce, oyster sauce, and brown sugar. Stir and let the sauce thicken slightly, about 2 minutes.
Finish with Basil:
Turn off the heat and stir in the Thai basil leaves until wilted.
Serve:
Plate over cooked jasmine rice and enjoy.