Stoic Physique

Nutrition Plan

Stoic Physique
Andrew Pierce
Updated Jul 30, 2026

Daily Targets

MondayAug 32190 cal · 181P 227C 62F
TuesdayAug 42190 cal · 181P 227C 62F
WednesdayAug 52206 cal · 182P 221C 66F
ThursdayAug 62206 cal · 182P 221C 66F
FridayAug 72335 cal · 186P 247C 67F
SaturdayAug 82210 cal · 180P 224C 66F
SundayAug 92061 cal · 190P 224C 45F

Monday

Aug 3
Daily Totals
2190
Calories
181g
Protein
227g
Carbs
62g
Fat
34g
Fibre
Breakfast5:30 TO 7:00 AM
  • Egg (Large)3 egg226 cal
  • Egg Whites130 grams62 cal
  • Sourdough Bread1 slice (40gm)109 cal
  • Strawberries150 g55 cal
  • Half & Half Creamer1 fl oz35 cal
Meal Totals
484cal39gprotein37gcarbs20gfat4gfibre
NoteY
Lunch12:00 TO 1:00 PM
  • Chicken Breast, Cooked150 g226 cal
  • Jasmine Rice (Cooked)150 grams212 cal
  • Broccoli (gm)150 g62 cal
  • Olive Oil8 g72 cal
Meal Totals
569cal54gprotein59gcarbs13gfat4gfibre
Snack3:30 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Apple (Whole)1 medium (~182 g)105 cal
  • Beef Jerky30 grams78 cal
Meal Totals
293cal27gprotein44gcarbs1gfat4gfibre
Dinner7:00 PM
  • 93/7 Lean Ground Beef (Cooked)5.291098608441066 oz243 cal
  • Jasmine Rice (Cooked)160 grams226 cal
  • Black Beans (Boiled)100 grams131 cal
  • Salsa Verde60 GM17 cal
  • Low Fat Shredded Cheese30 grams96 cal
  • Avocado0.5 medium (~150 g edible)132 cal
Meal Totals
844cal61gprotein87gcarbs28gfat22gfibre

Tuesday

Aug 4
Daily Totals
2190
Calories
181g
Protein
227g
Carbs
62g
Fat
34g
Fibre
Breakfast5:30 TO 7:00 AM
  • Egg (Large)3 egg226 cal
  • Egg Whites130 grams62 cal
  • Sourdough Bread1 slice (40gm)109 cal
  • Strawberries150 g55 cal
  • Half & Half Creamer1 fl oz35 cal
Meal Totals
484cal39gprotein37gcarbs20gfat4gfibre
Lunch12:00 TO 1:00 PM
  • Chicken Breast, Cooked150 g226 cal
  • Jasmine Rice (Cooked)150 grams212 cal
  • Broccoli (gm)150 g62 cal
  • Olive Oil8 g72 cal
Meal Totals
569cal54gprotein59gcarbs13gfat4gfibre
Snack3:30 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Apple (Whole)1 medium (~182 g)105 cal
  • Beef Jerky30 grams78 cal
Meal Totals
293cal27gprotein44gcarbs1gfat4gfibre
Dinner7:00 PM
  • 93/7 Lean Ground Beef (Cooked)5.291098608441066 oz243 cal
  • Jasmine Rice (Cooked)160 grams226 cal
  • Black Beans (Boiled)100 grams131 cal
  • Salsa Verde60 GM17 cal
  • Low Fat Shredded Cheese30 grams96 cal
  • Avocado0.5 medium (~150 g edible)132 cal
Meal Totals
844cal61gprotein87gcarbs28gfat22gfibre

Wednesday

Aug 5
Daily Totals
2206
Calories
182g
Protein
221g
Carbs
66g
Fat
26g
Fibre
Breakfast5:30 TO 7:00 AM
  • Egg (Large)3 egg226 cal
  • Egg Whites130 grams62 cal
  • Sourdough Bread1 slice (40gm)109 cal
  • Strawberries150 g55 cal
  • Half & Half Creamer1 fl oz35 cal
Meal Totals
484cal39gprotein37gcarbs20gfat4gfibre
Lunch12:00 TO 1:00 PM
  • Chicken Breast, Cooked150 g226 cal
  • Jasmine Rice (Cooked)150 grams212 cal
  • Broccoli (gm)150 g62 cal
  • Olive Oil8 g72 cal
Meal Totals
569cal54gprotein59gcarbs13gfat4gfibre
Snack3:30 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Apple (Whole)1 medium (~182 g)105 cal
  • Beef Jerky30 grams78 cal
Meal Totals
293cal27gprotein44gcarbs1gfat4gfibre
Dinner7:00 PM
  • Chicken Thigh, Cooked190 g328 cal
  • Russet Potato (Baked)300 grams288 cal
  • Green Beans180 g67 cal
  • Olive Oil16 g144 cal
  • Spring Mix5 oz32 cal
Meal Totals
860cal62gprotein81gcarbs32gfat14gfibre

Thursday

Aug 6
Daily Totals
2206
Calories
182g
Protein
221g
Carbs
66g
Fat
26g
Fibre
Breakfast5:30 TO 7:00 AM
  • Egg (Large)3 egg226 cal
  • Egg Whites130 grams62 cal
  • Sourdough Bread1 slice (40gm)109 cal
  • Strawberries150 g55 cal
  • Half & Half Creamer1 fl oz35 cal
Meal Totals
484cal39gprotein37gcarbs20gfat4gfibre
Lunch12:00 TO 1:00 PM
  • Chicken Breast, Cooked150 g226 cal
  • Jasmine Rice (Cooked)150 grams212 cal
  • Broccoli (gm)150 g62 cal
  • Olive Oil8 g72 cal
Meal Totals
569cal54gprotein59gcarbs13gfat4gfibre
Snack3:30 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Apple (Whole)1 medium (~182 g)105 cal
  • Beef Jerky30 grams78 cal
Meal Totals
293cal27gprotein44gcarbs1gfat4gfibre
Dinner7:00 PM
  • Chicken Thigh, Cooked190 g328 cal
  • Russet Potato (Baked)300 grams288 cal
  • Green Beans180 g67 cal
  • Olive Oil16 g144 cal
  • Spring Mix5 oz32 cal
Meal Totals
860cal62gprotein81gcarbs32gfat14gfibre

Friday

Aug 7
Daily Totals
2335
Calories
186g
Protein
247g
Carbs
67g
Fat
16g
Fibre
Breakfast5:30 TO 7:00 AM
  • Egg (Large)3 egg226 cal
  • Egg Whites130 grams62 cal
  • Sourdough Bread1 slice (40gm)109 cal
  • Strawberries150 g55 cal
  • Half & Half Creamer1 fl oz35 cal
Meal Totals
484cal39gprotein37gcarbs20gfat4gfibre
Snack10:00 AM
  • Barbell Protein Bar1 bar232 cal
  • Cheese Stick - Low Fat1 sticks59 cal
Meal Totals
291cal28gprotein20gcarbs11gfat
Lunch12:00 TO 1:00 PM
  • Chicken Breast, Cooked150 g226 cal
  • Jasmine Rice (Cooked)150 grams212 cal
  • Broccoli (gm)150 g62 cal
  • Olive Oil8 g72 cal
Meal Totals
569cal54gprotein59gcarbs13gfat4gfibre
Snack3:30 PM
  • Whey Protein Powder1 scoop122 cal
  • Apple (Whole)1 medium (~182 g)105 cal
  • Beef Jerky20 grams52 cal
Meal Totals
283cal32gprotein32gcarbs3gfat4gfibre
Dinner7:00 PM
  • Grilled Fish (Salmon Fillet)1 serving392 cal
  • Jasmine Rice (Cooked)150 grams212 cal
  • Asparagus (Single)8 Medium Spear(s)30 cal
  • Olive Oil8 g72 cal
Meal Totals
708cal33gprotein99gcarbs20gfat4gfibre

Saturday

Aug 8
Daily Totals
2210
Calories
180g
Protein
224g
Carbs
66g
Fat
12g
Fibre
Breakfast5:30 TO 7:00 AM
  • Egg (Large)3 egg226 cal
  • Egg Whites130 grams62 cal
  • Sourdough Bread1 slice (40gm)109 cal
  • Strawberries150 g55 cal
  • Half & Half Creamer1 fl oz35 cal
Meal Totals
484cal39gprotein37gcarbs20gfat4gfibre
Lunch12:00 TO 1:00 PM
  • Chicken Breast, Cooked150 g226 cal
  • Jasmine Rice (Cooked)150 grams212 cal
  • Broccoli (gm)150 g62 cal
  • Olive Oil8 g72 cal
Meal Totals
569cal54gprotein59gcarbs13gfat4gfibre
Snack3:30 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Apple (Whole)1 medium (~182 g)105 cal
  • Beef Jerky30 grams78 cal
Meal Totals
293cal27gprotein44gcarbs1gfat4gfibre
Dinner7:00 PM
Target Macros
780–950cal54–66gprotein76–92gcarbs29–35gfat
NoteTake out night and red wine

Sunday

Aug 9
Daily Totals
2061
Calories
190g
Protein
224g
Carbs
45g
Fat
15g
Fibre
Breakfast5:30 TO 7:00 AM
  • Egg (Large)3 egg226 cal
  • Egg Whites130 grams62 cal
  • Sourdough Bread1 slice (40gm)109 cal
  • Strawberries150 g55 cal
  • Half & Half Creamer1 fl oz35 cal
Meal Totals
484cal39gprotein37gcarbs20gfat4gfibre
Lunch12:00 TO 1:00 PM
  • Chicken Breast, Cooked150 g226 cal
  • Jasmine Rice (Cooked)150 grams212 cal
  • Broccoli (gm)150 g62 cal
  • Olive Oil8 g72 cal
Meal Totals
569cal54gprotein59gcarbs13gfat4gfibre
Snack3:30 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Apple (Whole)1 medium (~182 g)105 cal
  • Beef Jerky30 grams78 cal
Meal Totals
293cal27gprotein44gcarbs1gfat4gfibre
Dinner7:00 PM
  • Chicken Breast, Cooked160 g242 cal
  • Pasta (Cooked)(gm)170 grams267 cal
  • Zucchini1 medium (~196 g)39 cal
  • Red Wine1 bottle (750 ml)100 cal
  • Shredded Parmesan Cheese20 grams68 cal
Meal Totals
715cal70gprotein84gcarbs11gfat3gfibre
Notesauce of choice under 70 calories

Shopping List

93/7 Lean Ground Beef (Cooked)10.6 oz
Apple (Whole)7 medium (~182 g)
Asparagus (Single)8 Medium Spear(s)
Avocado1 medium (~150 g edible)
Barbell Protein Bar1 bar
Beef Jerky200 grams
Black Beans (Boiled)200 grams
Broccoli (gm)1050 g
Cheese Stick - Low Fat1 sticks
Chicken Breast, Cooked1210 g
Chicken Thigh, Cooked380 g
Egg (Large)21 egg
Egg Whites910 grams
Greek Yogurt - Nonfat - Any Flavor1200 grams
Green Beans360 g
Grilled Fish (Salmon Fillet)1 serving
Half & Half Creamer7 fl oz
Jasmine Rice (Cooked)1520 grams
Low Fat Shredded Cheese60 grams
Olive Oil96 g
Pasta (Cooked)(gm)170 grams
Red Wine1 bottle (750 ml)
Russet Potato (Baked)600 grams
Salsa Verde120 GM
Shredded Parmesan Cheese20 grams
Sourdough Bread7 slice (40gm)
Spring Mix10 oz
Strawberries1050 g
Whey Protein Powder1 scoop
Zucchini1 medium (~196 g)