Nutrition Plan
Stoic Physique
Michael McIntosh
Updated Jul 30, 2026
Daily Targets
MondayAug 31413 cal · 167P 85C 45F
TuesdayAug 41415 cal · 163P 85C 47F
WednesdayAug 51361 cal · 170P 69C 45F
ThursdayAug 61372 cal · 158P 95C 40F
FridayAug 71421 cal · 161P 102C 41F
SaturdayAug 8953 cal · 129P 44C 29F
SundayAug 9953 cal · 129P 44C 29F
Monday
Aug 3Daily Totals
1413
Calories
167g
Protein
85g
Carbs
45g
Fat
4g
Fibre
Snack 10:30 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
421cal59gprotein35gcarbs5gfat3gfibre
Lunch 1:00 PM
- Chicken Breast (Cooked)(OZ)3 oz133 cal
- Iceberg Lettuce100 g17 cal
- Olive Oil5 g45 cal
- White Wine Vinegar (tsp)3 tsp0 cal
- Dry Spices (Your Choice)1 serving0 cal
Meal Totals
192cal27gprotein3gcarbs8gfat1gfibre
Snack 4:00 PM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Dinner 7:00 PM
- Factor - Sweet Potato Grits & Sage Chicken1 serving560 cal
Meal Totals
560cal39gprotein38gcarbs28gfat
Tuesday
Aug 4Daily Totals
1415
Calories
163g
Protein
85g
Carbs
47g
Fat
4g
Fibre
Snack 10:30 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
421cal59gprotein35gcarbs5gfat3gfibre
Lunch 1:00 PM
- Chicken Breast (Cooked)(OZ)3 oz133 cal
- Iceberg Lettuce100 g17 cal
- Olive Oil5 g45 cal
- White Wine Vinegar (tsp)3 tsp0 cal
- Dry Spices (Your Choice)1 serving0 cal
Meal Totals
192cal27gprotein3gcarbs8gfat1gfibre
Snack 4:00 PM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Dinner 7:00 PM
- Factor - Chicken Pot Pie Pasta1 serving562 cal
Meal Totals
562cal35gprotein38gcarbs30gfat
Wednesday
Aug 5Daily Totals
1361
Calories
170g
Protein
69g
Carbs
45g
Fat
4g
Fibre
Snack 10:30 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
421cal59gprotein35gcarbs5gfat3gfibre
Lunch 1:00 PM
- Chicken Breast (Cooked)(OZ)3 oz133 cal
- Iceberg Lettuce100 g17 cal
- Olive Oil10 g90 cal
- White Wine Vinegar (tsp)3 tsp0 cal
- Dry Spices (Your Choice)1 serving0 cal
Meal Totals
237cal27gprotein3gcarbs13gfat1gfibre
Snack 4:00 PM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Dinner 7:00 PM
- Factor - Green Chile Chicken1 serving463 cal
Meal Totals
463cal42gprotein22gcarbs23gfat
Thursday
Aug 6Daily Totals
1372
Calories
158g
Protein
95g
Carbs
40g
Fat
4g
Fibre
Snack 10:30 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
- Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
328cal50gprotein23gcarbs4gfat2gfibre
Lunch 1:00 PM
- Shredded Chicken (Cooked) (Oz)4 oz164 cal
- Minute Rice0.5 cups100 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
Meal Totals
290cal35gprotein24gcarbs6gfat2gfibre
Snack 4:00 PM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Dinner 7:00 PM
- Factor - Parmesan & Garlic Cream Shredded Beef1 serving514 cal
Meal Totals
514cal31gprotein39gcarbs26gfat
Friday
Aug 7Daily Totals
1421
Calories
161g
Protein
102g
Carbs
41g
Fat
3g
Fibre
Snack 10:30 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries50 grams23 cal
Meal Totals
344cal54gprotein23gcarbs4gfat1gfibre
Lunch 1:00 PM
- Shredded Chicken (Cooked) (Oz)4 oz164 cal
- Minute Rice0.5 cups100 cal
- Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
290cal35gprotein24gcarbs6gfat2gfibre
Snack 4:00 PM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Dinner 7:00 PM
- Factor - Citrus Mojo Shredded Chicken & Coconut Rice1 serving547 cal
Meal Totals
547cal30gprotein46gcarbs27gfat
Saturday
Aug 8Daily Totals
953
Calories
129g
Protein
44g
Carbs
29g
Fat
9g
Fibre
Snack 10:30 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
- Mandarin Orange2 medium80 cal
Meal Totals
320cal44gprotein27gcarbs4gfat3gfibre
Lunch 1:00 PM
- Canned Chunk Chicken Breast (In Water)8 oz219 cal
- Onion (Gm)20 g8 cal
- Pickled Cucumber Dill20 grams4 cal
- Olive Oil11 g99 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Egg Yolk1 Yolk61 cal
Meal Totals
393cal43gprotein8gcarbs21gfat6gfibre
Snack 4:00 PM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Sunday
Aug 9Daily Totals
953
Calories
129g
Protein
44g
Carbs
29g
Fat
9g
Fibre
Snack 10:30 AM
- Core Power Fairlife Elite 42G1 bottle240 cal
- Mandarin Orange2 medium80 cal
Meal Totals
320cal44gprotein27gcarbs4gfat3gfibre
Lunch 1:00 PM
- Canned Chunk Chicken Breast (In Water)8 oz219 cal
- Onion (Gm)20 g8 cal
- Pickled Cucumber Dill20 grams4 cal
- Olive Oil11 g99 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Egg Yolk1 Yolk61 cal
Meal Totals
393cal43gprotein8gcarbs21gfat6gfibre
Snack 4:00 PM
- Core Power Fairlife Elite 42G1 bottle240 cal
Meal Totals
240cal42gprotein9gcarbs4gfat
Shopping List
Black Pepper (Dash)2 dash
Canned Chunk Chicken Breast (In Water)16 oz
Chicken Breast (Cooked)(OZ)9 oz
Core Power Fairlife Elite 42G14 bottle
Dry Spices (Your Choice)3 serving
Egg Yolk2 Yolk
Factor - Chicken Pot Pie Pasta1 serving
Factor - Citrus Mojo Shredded Chicken & Coconut Rice1 serving
Factor - Green Chile Chicken1 serving
Factor - Parmesan & Garlic Cream Shredded Beef1 serving
Factor - Sweet Potato Grits & Sage Chicken1 serving
Fresh/Frozen Mixed Berries580 grams
Greek Yogurt - Nonfat - Any Flavor850 grams
Iceberg Lettuce300 g
Lemon Juice (Tbsp)2 Tbsp
Mandarin Orange4 medium
Minute Rice1 cups
Mixed Vegetables (Your Choice)110 grams
Olive Oil42 g
Onion (Gm)40 g
Pickled Cucumber Dill40 grams
Salt (Dash)2 dash
Shredded Chicken (Cooked) (Oz)8 oz
White Wine Vinegar (tsp)9 tsp
Recipes
Chicken Saladtap
1. Grill, bake or air fry chicken breast with dry seasonings of your choice
2. Tear lettuce into bite-sized pieces, add spinach or other light greens. Place in a large bowl.
3. Drizzle olive oil and vinegar over salad and gently toss.
4. Sprinkle with cilantro leaves and top with cooked chicken breast.
High Protein Chicken Saladtap
Instructions
1. Make the mayo
• Whisk egg yolk, vinegar, lemon juice, salt, and pepper.
• Slowly drizzle in olive oil while whisking until thick and creamy.
2. Prepare the chicken salad
• Flake the drained chicken with a fork.
• Add onion and pickles.
• Fold in about 3 Tbsp of the homemade mayo (adjust to taste).
• Season with salt and pepper.
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), Apple Cider Vinegar (1 tablespoons).