Nutrition Plan
Stoic Physique
Van Hutcherson
Updated Jul 30, 2026
Daily Targets
MondayAug 32175 cal · 164P 229C 67F
TuesdayAug 41974 cal · 184P 206C 46F
WednesdayAug 52192 cal · 176P 237C 60F
ThursdayAug 62103 cal · 189P 231C 47F
FridayAug 72517 cal · 186P 306C 61F
SaturdayAug 82110 cal · 180P 235C 50F
SundayAug 92110 cal · 180P 235C 50F
Monday
Aug 3Daily Totals
2175
Calories
164g
Protein
229g
Carbs
67g
Fat
24g
Fibre
Pre workout7:00 AM
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter16 grams98 cal
Meal Totals
216cal5gprotein31gcarbs8gfat3gfibre
Breakfast8:00 AM
- Brewed Coffee1 cup2 cal
- Skim Milk (fl oz)4 fl oz39 cal
- Collagen Protein Powder1 scoop36 cal
- Naked - Goat Protein Powder1 scoop55 cal
Meal Totals
137cal25gprotein7gcarbs1gfat
Breakfast10:00 AM
- Fire Roasted Bell Peppers and Onions - Trader Joe's85 GM36 cal
- Salsa64 grams22 cal
- Food For Life - Bread, Sprouted Grain, Flourless2 slice169 cal
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
556cal42gprotein70gcarbs12gfat6gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Lunch2:00 PM
- Ezekiel Bread2 Slices161 cal
- Deli Turkey Meat2 oz61 cal
- Egg (Large)2 egg150 cal
- Pepper Jack1 slice91 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
Meal Totals
476cal37gprotein37gcarbs20gfat6gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Snack4:00 PM
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Dinner6:00 PM
- Extra Virgin Olive Oil8 g72 cal
- Seasonings0 to taste0 cal
- Cilantro Leaves0.5 cup2 cal
- Fire Roasted Bell Peppers and Onions - Trader Joe's127 GM54 cal
- Ground Chicken (Cooked)5.5 oz303 cal
- Purple Rice (Cooked)120 GM133 cal
Meal Totals
561cal45gprotein39gcarbs25gfat2gfibre
Snack8:00 PM
- Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
125cal9gprotein20gcarbs1gfat3gfibre
Tuesday
Aug 4Daily Totals
1974
Calories
184g
Protein
206g
Carbs
46g
Fat
29g
Fibre
Breakfast8:00 AM
- Brewed Coffee1 cup2 cal
- Skim Milk (fl oz)4 fl oz39 cal
- Collagen Protein Powder1 scoop36 cal
Meal Totals
76cal13gprotein6gcarbs0gfat
Breakfast10:00 AM
- Food For Life - Bread, Sprouted Grain, Flourless1 slice85 cal
- Salsa64 grams22 cal
- Egg White150 g73 cal
- Fire Roasted Bell Peppers and Onions - Trader Joe's85 GM36 cal
- Egg (Large)2 egg150 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
476cal37gprotein55gcarbs12gfat6gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Lunch12:00 PM
- Ezekiel Bread2 Slices161 cal
- Egg Whites70 grams34 cal
- Egg (Large)2 egg150 cal
- Pepper Jack1 slice91 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
479cal36gprotein41gcarbs19gfat10gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Snack3:00 PM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
184cal17gprotein29gcarbs0gfat2gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Dinner6:00 PM
- Mixed Vegetables (Your Choice)200 grams80 cal
- Grilled Chicken (Oz)6 oz246 cal
- Purple Rice (Cooked)200 GM221 cal
Meal Totals
547cal61gprotein60gcarbs7gfat8gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Snack8:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Wednesday
Aug 5Daily Totals
2192
Calories
176g
Protein
237g
Carbs
60g
Fat
30g
Fibre
Pre workout7:00 AM
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter16 grams98 cal
Meal Totals
216cal5gprotein31gcarbs8gfat3gfibre
Breakfast8:00 AM
- Brewed Coffee1 cup2 cal
- Skim Milk (fl oz)4 fl oz39 cal
- Collagen Protein Powder1 scoop36 cal
- Naked - Goat Protein Powder1 scoop55 cal
Meal Totals
137cal25gprotein7gcarbs1gfat
Breakfast10:00 AM
- Food For Life - Bread, Sprouted Grain, Flourless1 slice85 cal
- Salsa64 grams22 cal
- Egg White150 g73 cal
- Fire Roasted Bell Peppers and Onions - Trader Joe's85 GM36 cal
- Egg (Large)2 egg150 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
476cal37gprotein55gcarbs12gfat6gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Lunch2:00 PM
- Ezekiel Bread2 Slices161 cal
- Egg (Large)2 egg150 cal
- Deli Turkey Meat2 oz61 cal
- Pepper Jack1 slice91 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
Meal Totals
476cal37gprotein37gcarbs20gfat6gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Snack4:00 PM
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Dinner6:00 PM
- Mixed Vegetables (Your Choice)200 grams80 cal
- Grilled Chicken (Oz)6 oz246 cal
- Purple Rice (Cooked)200 GM221 cal
Meal Totals
547cal61gprotein60gcarbs7gfat8gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Snack8:00 PM
- Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
- Pecans (Gm)15 g111 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
236cal10gprotein22gcarbs12gfat3gfibre
Thursday
Aug 6Daily Totals
2103
Calories
189g
Protein
231g
Carbs
47g
Fat
30g
Fibre
Breakfast8:00 AM
- Brewed Coffee1 cup2 cal
- Skim Milk (fl oz)4 fl oz39 cal
- Collagen Protein Powder1 scoop36 cal
Meal Totals
76cal13gprotein6gcarbs0gfat
Breakfast10:00 AM
- Food For Life - Bread, Sprouted Grain, Flourless2 slice169 cal
- Apple (Whole)1 medium (~182 g)105 cal
- Salsa64 grams22 cal
- Egg White150 g73 cal
- Fire Roasted Bell Peppers and Onions - Trader Joe's85 GM36 cal
- Egg (Large)2 egg150 cal
Meal Totals
556cal42gprotein70gcarbs12gfat6gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Lunch12:00 PM
- Ezekiel Bread2 Slices161 cal
- Egg (Large)2 egg150 cal
- Egg Whites70 grams34 cal
- Pepper Jack1 slice91 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
479cal36gprotein41gcarbs19gfat10gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Snack3:00 PM
- Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
- Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
184cal17gprotein29gcarbs0gfat2gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Dinner6:00 PM
- Mixed Vegetables (Your Choice)150 grams60 cal
- Grilled Chicken (Oz)6 oz246 cal
- Purple Rice (Cooked)200 GM221 cal
Meal Totals
527cal60gprotein56gcarbs7gfat6gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Snack8:00 PM
- Barebells Protein Bars1 bar212 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
281cal21gprotein29gcarbs9gfat6gfibre
Friday
Aug 7Daily Totals
2517
Calories
186g
Protein
306g
Carbs
61g
Fat
35g
Fibre
Pre workout7:00 AM
- Banana, Single1 medium (~118 g)116 cal
- Peanut Butter16 grams98 cal
Meal Totals
216cal5gprotein31gcarbs8gfat3gfibre
Breakfast8:00 AM
- Brewed Coffee1 cup2 cal
- Skim Milk (fl oz)4 fl oz39 cal
- Collagen Protein Powder1 scoop36 cal
- Naked - Goat Protein Powder1 scoop55 cal
Meal Totals
137cal25gprotein7gcarbs1gfat
Breakfast10:00 AM
- Food For Life - Bread, Sprouted Grain, Flourless2 slice169 cal
- Apple (Whole)1 medium (~182 g)105 cal
- Salsa64 grams22 cal
- Egg White150 g73 cal
- Fire Roasted Bell Peppers and Onions - Trader Joe's85 GM36 cal
- Egg (Large)2 egg150 cal
Meal Totals
556cal42gprotein70gcarbs12gfat6gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Lunch2:00 PM
- Ezekiel Bread2 Slices161 cal
- Egg (Large)2 egg150 cal
- Deli Turkey Meat2 oz61 cal
- Pepper Jack1 slice91 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
Meal Totals
476cal37gprotein37gcarbs20gfat6gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Snack4:00 PM
- Apple (Whole)1 medium (~182 g)105 cal
- Rice Cakes (Your Choice Flavor)3 Rice cake147 cal
Meal Totals
253cal3gprotein58gcarbs1gfat7gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Dinner6:00 PM
- Mixed Vegetables (Your Choice)200 grams80 cal
- Grilled Chicken (Oz)6 oz246 cal
- Purple Rice (Cooked)250 GM277 cal
Meal Totals
599cal63gprotein71gcarbs7gfat8gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Snack8:00 PM
- Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
- Pecans (Gm)15 g111 cal
- Fresh/Frozen Mixed Berries250 grams112 cal
Meal Totals
280cal11gprotein32gcarbs12gfat5gfibre
Saturday
Aug 8Daily Totals
2110
Calories
180g
Protein
235g
Carbs
50g
Fat
27g
Fibre
Breakfast8:00 AM
- Brewed Coffee1 cup2 cal
- Skim Milk (fl oz)4 fl oz39 cal
- Collagen Protein Powder1 scoop36 cal
Meal Totals
76cal13gprotein6gcarbs0gfat
Breakfast10:00 AM
- Food For Life - Bread, Sprouted Grain, Flourless2 slice169 cal
- Apple (Whole)1 medium (~182 g)105 cal
- Salsa64 grams22 cal
- Egg White150 g73 cal
- Fire Roasted Bell Peppers and Onions - Trader Joe's85 GM36 cal
- Egg (Large)2 egg150 cal
Meal Totals
556cal42gprotein70gcarbs12gfat6gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Lunch12:00 PM
- Ezekiel Bread2 Slices161 cal
- Egg (Large)2 egg150 cal
- Egg Whites70 grams34 cal
- Pepper Jack1 slice91 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
479cal36gprotein41gcarbs19gfat10gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Snack3:00 PM
- Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
- Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
184cal17gprotein29gcarbs0gfat2gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Dinner6:00 PM
- Mixed Vegetables (Your Choice)150 grams60 cal
- Grilled Chicken (Oz)6 oz246 cal
- Purple Rice (Cooked)250 GM277 cal
Meal Totals
579cal62gprotein67gcarbs7gfat6gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Snack8:00 PM
- Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Pecans (Gm)15 g111 cal
Meal Totals
236cal10gprotein22gcarbs12gfat3gfibre
Sunday
Aug 9Daily Totals
2110
Calories
180g
Protein
235g
Carbs
50g
Fat
27g
Fibre
Breakfast8:00 AM
- Brewed Coffee1 cup2 cal
- Skim Milk (fl oz)4 fl oz39 cal
- Collagen Protein Powder1 scoop36 cal
Meal Totals
76cal13gprotein6gcarbs0gfat
Breakfast10:00 AM
- Food For Life - Bread, Sprouted Grain, Flourless2 slice169 cal
- Apple (Whole)1 medium (~182 g)105 cal
- Salsa64 grams22 cal
- Egg White150 g73 cal
- Fire Roasted Bell Peppers and Onions - Trader Joe's85 GM36 cal
- Egg (Large)2 egg150 cal
Meal Totals
556cal42gprotein70gcarbs12gfat6gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Lunch12:00 PM
- Ezekiel Bread2 Slices161 cal
- Egg (Large)2 egg150 cal
- Egg Whites70 grams34 cal
- Pepper Jack1 slice91 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
479cal36gprotein41gcarbs19gfat10gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Snack3:00 PM
- Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
- Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
184cal17gprotein29gcarbs0gfat2gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Dinner6:00 PM
- Mixed Vegetables (Your Choice)150 grams60 cal
- Grilled Chicken (Oz)6 oz246 cal
- Purple Rice (Cooked)250 GM277 cal
Meal Totals
579cal62gprotein67gcarbs7gfat6gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Snack8:00 PM
- Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Pecans (Gm)15 g111 cal
Meal Totals
236cal10gprotein22gcarbs12gfat3gfibre
Additional Options
Breakfast10:00 AM
- Fire Roasted Bell Peppers and Onions - Trader Joe's85 GM36 cal
- Salsa64 grams22 cal
- Food For Life - Bread, Sprouted Grain, Flourless2 slice169 cal
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
556cal42gprotein70gcarbs12gfat6gfibre
NoteCan add low calories sauces (15 cals a serving or under)
Dinner Option #1
- Fire Roasted Bell Peppers and Onions - Trader Joe's127 GM54 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil8 g72 cal
- Grilled Chicken (Oz)6 oz246 cal
- Purple Rice (Cooked)1 GM1 cal
Meal Totals
459cal57gprotein24gcarbs15gfat6gfibre
Dinner Option #2
- Ground Chicken (Cooked)5.5 oz303 cal
- Extra Virgin Olive Oil10 g90 cal
- Fire Roasted Bell Peppers and Onions - Trader Joe's127 GM54 cal
- Cilantro Leaves0.5 cup2 cal
- Seasonings0 to taste0 cal
- Purple Rice (Cooked)120 GM133 cal
Meal Totals
579cal45gprotein39gcarbs27gfat2gfibre
Shopping List
Apple (Whole)10 medium (~182 g)
Banana, Single3 medium (~118 g)
Barebells Protein Bars2 bar
Brewed Coffee7 cup
Cilantro Leaves0.5 cup
Collagen Protein Powder7 scoop
Deli Turkey Meat6 oz
Egg (Large)28 egg
Egg White1050 g
Egg Whites280 grams
Extra Virgin Olive Oil8 g
Ezekiel Bread14 Slices
Fire Roasted Bell Peppers and Onions - Trader Joe's722 GM
Food For Life - Bread, Sprouted Grain, Flourless12 slice
Fresh/Frozen Mixed Berries1000 grams
Greek Yogurt - Nonfat - Any Flavor500 grams
Grilled Chicken (Oz)36 oz
Ground Chicken (Cooked)5.5 oz
Mixed Vegetables (Your Choice)1450 grams
Naked - Goat Protein Powder3 scoop
Oikos - Triple 0 Greek Yogurt4 container
Peanut Butter48 grams
Pecans (Gm)60 g
Pepper Jack7 slice
Purple Rice (Cooked)1470 GM
Rice Cakes (Your Choice Flavor)11 Rice cake
Salsa448 grams
Skim Milk (fl oz)28 fl oz
Tomato (Slices)6 Slice (~20gm)
Options Shopping List
Apple (Whole)1 medium (~182 g)
Broccoli (gm)100 g
Cilantro Leaves0.5 cup
Egg (Large)2 egg
Egg White150 g
Extra Virgin Olive Oil10 g
Fire Roasted Bell Peppers and Onions - Trader Joe's339 GM
Food For Life - Bread, Sprouted Grain, Flourless2 slice
Grilled Chicken (Oz)6 oz
Ground Chicken (Cooked)5.5 oz
Olive Oil8 g
Purple Rice (Cooked)121 GM
Salsa64 grams
Soy Sauce, Low Sodium (tbsp)3 tbsp
Spinach (Gm)50 g
Recipes
Chicken Vegetable Fajitastap
1. Cut chicken breast into strips.
2. Add oil/pam spray to a large sauté pan over medium heat. Add chicken, spices and lemon juice. Cook until chicken is half way cooked.
3. Cut peppers and onions into thin strips. Add to pan and cook until veggies are tender and chicken is cooked through.
4. Add cilantro.
Seasonings: Black Pepper (Dash) (1 dash), Cumin Ground (Tsp) (0.5 tsp), Lemon Juice (15 g), Chili Powder (1 tsp).
Chicken Stir Frytap
NOTE: Chicken is weighed out COOKED
1. **Prepare Vegetables**
* Slice the onion and green pepper into thin strips.
* Cut the broccoli into bite-sized florets.
* Rinse the spinach and set aside.
2. **Sauté the Base**
* Heat the olive oil in a large skillet or wok over medium-high heat.
* Add onions and peppers first, cooking for 3–4 minutes until slightly softened.
3. **Add Broccoli**
* Toss in the broccoli florets and continue stir-frying for another 4–5 minutes until bright green and tendercrisp.
4. **Add Chicken**
* Slice the pre-cooked chicken breast into strips or cubes.
* Add it to the skillet and stir well to combine with the veggies.
5. **Season with Soy Sauce**
* Pour in the low-sodium soy sauce.
* Stir everything together and let it cook for 2–3 minutes so the flavors blend.
6. **Finish with Spinach**