Stoic Physique

Nutrition Plan

Stoic Physique
Vicente Catala
Updated Jul 30, 2026

Daily Targets

MondayAug 31828 cal · 187P 135C 60F
TuesdayAug 41816 cal · 175P 189C 40F
WednesdayAug 51869 cal · 171P 177C 53F
ThursdayAug 61816 cal · 175P 162C 52F
FridayAug 71670 cal · 176P 138C 46F
SaturdayAug 81757 cal · 179P 141C 53F
SundayAug 91757 cal · 179P 141C 53F

Monday

Aug 3
Daily Totals
1828
Calories
187g
Protein
135g
Carbs
60g
Fat
4g
Fibre
Breakfast8:30 AM
  • Egg (Large)2 egg150 cal
  • Oikos Pro1 serving139 cal
  • Brewed Coffee1 cup2 cal
  • Skim Milk30 ml10 cal
  • Mixed Fruit50 grams26 cal
Meal Totals
330cal35gprotein16gcarbs14gfat2gfibre
Noteyour choice of fruit (berries, apple, kiwi etc. JUST NO BANANA
Pre workout
  • Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
96cal2gprotein22gcarbs0gfat2gfibre
Lunch12:30 PM
  • Non-Fat Cottage Cheese200 grams133 cal
  • Tempo - Alfredo Grilled Chicken Breast1 serving470 cal
Meal Totals
602cal54gprotein47gcarbs22gfat
Snack
  • Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Dinner7:00 PM
  • Tempo - Bacon Ranch Grilled Chicken1 serving421 cal
Meal Totals
421cal34gprotein33gcarbs17gfat
Snack8:30 PM
  • Oikos Pro1 serving139 cal
Meal Totals
139cal20gprotein8gcarbs3gfat

Tuesday

Aug 4
Daily Totals
1816
Calories
175g
Protein
189g
Carbs
40g
Fat
4g
Fibre
Breakfast8:30 AM
  • Egg (Large)1 egg75 cal
  • Oikos Pro1 serving139 cal
  • Brewed Coffee1 cup2 cal
  • Skim Milk30 ml10 cal
Meal Totals
224cal28gprotein10gcarbs8gfat
Noteyour choice of fruit (berries, apple, kiwi etc. JUST NO BANANA
Lunch12:30 PM
  • Tempo - Fiesta Grilled Chicken and Rice1 serving394 cal
Meal Totals
394cal30gprotein46gcarbs10gfat
Pre workout
  • Core Power Fairlife Elite 42G1 bottle240 cal
  • Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
336cal44gprotein31gcarbs4gfat2gfibre
Snack3:30 PM
  • Non-Fat Cottage Cheese200 grams133 cal
  • Fresh/Frozen Mixed Berries120 grams53 cal
  • Honey20 g66 cal
Meal Totals
257cal21gprotein41gcarbs1gfat2gfibre
Dinner7:00 PM
  • Tempo - Roman-Style Chicken Cavatappi1 serving466 cal
Meal Totals
466cal32gprotein53gcarbs14gfat
Snack8:30 PM
  • Oikos Pro1 serving139 cal
Meal Totals
139cal20gprotein8gcarbs3gfat

Wednesday

Aug 5
Daily Totals
1869
Calories
171g
Protein
177g
Carbs
53g
Fat
6g
Fibre
Breakfast8:30 AM
  • Egg (Large)1 egg75 cal
  • Oikos Pro1 serving139 cal
  • Brewed Coffee1 cup2 cal
  • Skim Milk30 ml10 cal
  • Mixed Fruit50 grams26 cal
Meal Totals
248cal28gprotein16gcarbs8gfat2gfibre
Pre workout
  • Core Power Fairlife Elite 42G1 bottle240 cal
  • Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
336cal44gprotein31gcarbs4gfat2gfibre
Lunch12:30 PM
  • Tempo - Lightened Up Pasta Bake1 serving504 cal
Meal Totals
504cal23gprotein49gcarbs24gfat
Snack3:30 PM
  • Fairlife - 30G1 bottle163 cal
Meal Totals
163cal30gprotein4gcarbs3gfat
Dinner7:00 PM
  • Tempo - Lean and Clean Rotini Bolognese1 serving447 cal
Meal Totals
447cal26gprotein61gcarbs11gfat
Snack8:30 PM
  • Oikos Pro1 serving139 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
171cal20gprotein16gcarbs3gfat2gfibre

Thursday

Aug 6
Daily Totals
1816
Calories
175g
Protein
162g
Carbs
52g
Fat
5g
Fibre
Breakfast8:30 AM
  • Egg (Large)1 egg75 cal
  • Oikos Pro1 serving139 cal
  • Brewed Coffee1 cup2 cal
  • Skim Milk30 ml10 cal
Meal Totals
224cal28gprotein10gcarbs8gfat
Lunch12:30 PM
  • Tempo - Red Pepper Chicken Breast1 serving456 cal
  • Non-Fat Cottage Cheese200 grams133 cal
  • Fresh/Frozen Mixed Berries120 grams53 cal
  • Honey20 g66 cal
Meal Totals
713cal54gprotein77gcarbs21gfat2gfibre
Pre workout
  • Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
149cal2gprotein33gcarbs1gfat3gfibre
Post workout
  • Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Dinner7:00 PM
  • Tempo - White Wine Chicken Cassoulet1 serving351 cal
Meal Totals
351cal29gprotein25gcarbs15gfat
Snack8:30 PM
  • Oikos Pro1 serving139 cal
Meal Totals
139cal20gprotein8gcarbs3gfat

Friday

Aug 7
Daily Totals
1670
Calories
176g
Protein
138g
Carbs
46g
Fat
7g
Fibre
Breakfast8:30 AM
  • Egg (Large)1 egg75 cal
  • Oikos Pro1 serving139 cal
  • Brewed Coffee1 cup2 cal
  • Skim Milk30 ml10 cal
Meal Totals
224cal28gprotein10gcarbs8gfat
Pre workout
  • Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
149cal2gprotein33gcarbs1gfat3gfibre
Post workout
  • Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Lunch12:30 PM
  • Tempo - Grilled Chicken in Garlic Cream1 serving371 cal
Meal Totals
371cal31gprotein28gcarbs15gfat
Snack3:30 PM
  • Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Dinner7:00 PM
  • Tempo - Asiago and Basil Pesto Chicken1 serving342 cal
Meal Totals
342cal30gprotein24gcarbs14gfat
Snack8:30 PM
  • Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat

Saturday

Aug 8
Daily Totals
1757
Calories
179g
Protein
141g
Carbs
53g
Fat
13g
Fibre
Breakfast8:30 AM
  • Egg (Large)3 egg226 cal
  • Oikos Pro1 serving139 cal
  • Brewed Coffee1 cup2 cal
  • Skim Milk30 ml10 cal
  • Mixed Fruit100 grams52 cal
Meal Totals
431cal42gprotein23gcarbs19gfat3gfibre
Pre workout
  • Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Lunch12:30 PM
  • Cali Chicken Cafe - Chinese Wrap1 serving552 cal
Meal Totals
552cal30gprotein72gcarbs16gfat
Snack3:30 PM
  • Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Dinner7:00 PM
  • Chicken Breast, Cooked200 g301 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
  • Olive Oil8 g72 cal
Meal Totals
430cal64gprotein12gcarbs14gfat6gfibre

Sunday

Aug 9
Daily Totals
1757
Calories
179g
Protein
141g
Carbs
53g
Fat
13g
Fibre
Breakfast8:30 AM
  • Egg (Large)3 egg226 cal
  • Oikos Pro1 serving139 cal
  • Brewed Coffee1 cup2 cal
  • Skim Milk30 ml10 cal
  • Mixed Fruit100 grams52 cal
Meal Totals
431cal42gprotein23gcarbs19gfat3gfibre
Pre workout
  • Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Lunch12:30 PM
  • Cali Chicken Cafe - Chinese Wrap1 serving552 cal
Meal Totals
552cal30gprotein72gcarbs16gfat
Snack3:30 PM
  • Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Dinner7:00 PM
  • Chicken Breast, Cooked200 g301 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
  • Olive Oil8 g72 cal
Meal Totals
430cal64gprotein12gcarbs14gfat6gfibre

Shopping List

Apple (Whole)3 medium (~182 g)
Brewed Coffee7 cup
Cali Chicken Cafe - Chinese Wrap2 serving
Chicken Breast, Cooked400 g
Core Power Fairlife Elite 42G8 bottle
Egg (Large)12 egg
Fairlife - 30G1 bottle
Fresh/Frozen Mixed Berries320 grams
Honey40 g
Mixed Fruit300 grams
Mixed Vegetables (Your Choice)300 grams
Non-Fat Cottage Cheese600 grams
Oikos Pro11 serving
Olive Oil16 g
Rice Cakes (Your Choice Flavor)12 Rice cake
Skim Milk210 ml
Tempo - Alfredo Grilled Chicken Breast1 serving
Tempo - Asiago and Basil Pesto Chicken1 serving
Tempo - Bacon Ranch Grilled Chicken1 serving
Tempo - Fiesta Grilled Chicken and Rice1 serving
Tempo - Grilled Chicken in Garlic Cream1 serving
Tempo - Lean and Clean Rotini Bolognese1 serving
Tempo - Lightened Up Pasta Bake1 serving
Tempo - Red Pepper Chicken Breast1 serving
Tempo - Roman-Style Chicken Cavatappi1 serving
Tempo - White Wine Chicken Cassoulet1 serving