Stoic Physique

Nutrition Plan

Stoic Physique
Jen Jones
Updated Jul 31, 2026

Daily Targets

MondayJul 271503 cal · 153P 144C 35F
TuesdayJul 281503 cal · 153P 144C 35F
WednesdayJul 291516 cal · 153P 145C 36F
ThursdayJul 301516 cal · 153P 145C 36F
FridayJul 311498 cal · 154P 144C 34F
SaturdayAug 11497 cal · 146P 145C 37F
SundayAug 21497 cal · 146P 145C 37F

Monday

Jul 27
Daily Totals
1503
Calories
153g
Protein
144g
Carbs
35g
Fat
16g
Fibre
Breakfast7:00 AM
  • Fairlife - 2% Milk1 cup117 cal
  • Transparent Labs - Vegan Protein0.5 Scoop63 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
226cal26gprotein17gcarbs6gfat3gfibre
Pre-Workout
  • Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
  • Siggi'S - Fat Free Greek Yogurt60 grams37 cal
Meal Totals
88cal8gprotein14gcarbs0gfat1gfibre
NoteConsume 30-60 minutes prior to workout. Adjust timing as needed. SKIP IF NOT TRAINING
Post-Workout
  • Fairlife - 30G1 bottle163 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
216cal31gprotein14gcarbs4gfat2gfibre
NoteConsume anytime within 60 mins after workout. Adjust timing as needed. IF NOT TRAINING, STILL CONSUME SHAKE WITHOUTH BERRIES
Lunch12:30 PM
  • Chicken Breast (Cooked)(OZ)2.5 oz111 cal
  • Sourdough Bread - Izzio2 slice128 cal
  • Chosen Foods Avocado Oil Mayonnaise15 grams106 cal
Meal Totals
342cal26gprotein28gcarbs14gfat
NoteCan add sauces under 15 calories per serving
Snack2:30 PM
  • Siggi'S - Fat Free Greek Yogurt150 grams92 cal
Meal Totals
92cal17gprotein6gcarbs0gfat
Dinner7:00 PM
  • Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
  • Black Beans (Boiled)20 grams26 cal
  • Corn (canned)30 grams24 cal
  • Salsa50 grams16 cal
  • Romaine/Cos Lettuce80 g16 cal
  • Onion1 medium (~110 g)47 cal
  • Tomato1 medium (~123 g)26 cal
  • 93/7 Lean Ground Beef (Cooked)3 oz138 cal
  • White Rice (Cooked)50 grams63 cal
Meal Totals
399cal29gprotein55gcarbs7gfat9gfibre
NoteCan add sauces under 15 calories per serving
Snack8:30 PM
  • Siggi'S - Fat Free Greek Yogurt140 grams86 cal
  • Dark Chocolate, 70%-85% Cacao10 g60 cal
Meal Totals
140cal16gprotein10gcarbs4gfat1gfibre

Tuesday

Jul 28
Daily Totals
1503
Calories
153g
Protein
144g
Carbs
35g
Fat
16g
Fibre
Breakfast7:00 AM
  • Fairlife - 2% Milk1 cup117 cal
  • Transparent Labs - Vegan Protein0.5 Scoop63 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
226cal26gprotein17gcarbs6gfat3gfibre
Pre-Workout
  • Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
  • Siggi'S - Fat Free Greek Yogurt60 grams37 cal
Meal Totals
88cal8gprotein14gcarbs0gfat1gfibre
NoteConsume 30-60 minutes prior to workout. Adjust timing as needed. SKIP IF NOT TRAINING
Post-Workout
  • Fairlife - 30G1 bottle163 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
216cal31gprotein14gcarbs4gfat2gfibre
NoteConsume anytime within 60 mins after workout. Adjust timing as needed. IF NOT TRAINING, STILL CONSUME SHAKE WITHOUTH BERRIES
Lunch12:30 PM
  • Chicken Breast (Cooked)(OZ)2.5 oz111 cal
  • Sourdough Bread - Izzio2 slice128 cal
  • Chosen Foods Avocado Oil Mayonnaise15 grams106 cal
Meal Totals
342cal26gprotein28gcarbs14gfat
NoteCan add sauces under 15 calories per serving
Snack2:30 PM
  • Siggi'S - Fat Free Greek Yogurt150 grams92 cal
Meal Totals
92cal17gprotein6gcarbs0gfat
Dinner7:00 PM
  • Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
  • Black Beans (Boiled)20 grams26 cal
  • Corn (canned)30 grams24 cal
  • Salsa50 grams16 cal
  • Romaine/Cos Lettuce80 g16 cal
  • Onion1 medium (~110 g)47 cal
  • Tomato1 medium (~123 g)26 cal
  • 93/7 Lean Ground Beef (Cooked)3 oz138 cal
  • White Rice (Cooked)50 grams63 cal
Meal Totals
399cal29gprotein55gcarbs7gfat9gfibre
NoteCan add sauces under 15 calories per serving
Snack8:30 PM
  • Siggi'S - Fat Free Greek Yogurt140 grams86 cal
  • Dark Chocolate, 70%-85% Cacao10 g60 cal
Meal Totals
140cal16gprotein10gcarbs4gfat1gfibre

Wednesday

Jul 29
Daily Totals
1516
Calories
153g
Protein
145g
Carbs
36g
Fat
21g
Fibre
Breakfast7:00 AM
  • Fairlife - 2% Milk1 cup117 cal
  • Transparent Labs - Vegan Protein0.5 Scoop63 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
226cal26gprotein17gcarbs6gfat3gfibre
Pre-Workout
  • Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
  • Siggi'S - Fat Free Greek Yogurt60 grams37 cal
Meal Totals
88cal8gprotein14gcarbs0gfat1gfibre
NoteConsume 30-60 minutes prior to workout. Adjust timing as needed. SKIP IF NOT TRAINING
Post-Workout
  • Fairlife - 30G1 bottle163 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
216cal31gprotein14gcarbs4gfat2gfibre
NoteConsume anytime within 60 mins after workout. Adjust timing as needed. IF NOT TRAINING, STILL CONSUME SHAKE WITHOUTH BERRIES
Lunch12:30 PM
  • Chicken Breast (Cooked)(OZ)2.5 oz111 cal
  • Potatoes (gm)(Cooked)120 grams107 cal
  • Mixed Vegetables (Your Choice)60 grams24 cal
  • Olive Oil12 g108 cal
Meal Totals
355cal26gprotein29gcarbs15gfat5gfibre
NoteCan add sauces under 15 calories per serving
Snack2:30 PM
  • Siggi'S - Fat Free Greek Yogurt150 grams92 cal
Meal Totals
92cal17gprotein6gcarbs0gfat
Dinner7:00 PM
  • Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
  • Black Beans (Boiled)20 grams26 cal
  • Corn (canned)30 grams24 cal
  • Salsa50 grams16 cal
  • Romaine/Cos Lettuce80 g16 cal
  • Onion1 medium (~110 g)47 cal
  • Tomato1 medium (~123 g)26 cal
  • 93/7 Lean Ground Beef (Cooked)3 oz138 cal
  • White Rice (Cooked)50 grams63 cal
Meal Totals
399cal29gprotein55gcarbs7gfat9gfibre
NoteCan add sauces under 15 calories per serving
Snack8:30 PM
  • Siggi'S - Fat Free Greek Yogurt140 grams86 cal
  • Dark Chocolate, 70%-85% Cacao10 g60 cal
Meal Totals
140cal16gprotein10gcarbs4gfat1gfibre

Thursday

Jul 30
Daily Totals
1516
Calories
153g
Protein
145g
Carbs
36g
Fat
21g
Fibre
Breakfast7:00 AM
  • Fairlife - 2% Milk1 cup117 cal
  • Transparent Labs - Vegan Protein0.5 Scoop63 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
226cal26gprotein17gcarbs6gfat3gfibre
Pre-Workout
  • Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
  • Siggi'S - Fat Free Greek Yogurt60 grams37 cal
Meal Totals
88cal8gprotein14gcarbs0gfat1gfibre
NoteConsume 30-60 minutes prior to workout. Adjust timing as needed. SKIP IF NOT TRAINING
Post-Workout
  • Fairlife - 30G1 bottle163 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
216cal31gprotein14gcarbs4gfat2gfibre
NoteConsume anytime within 60 mins after workout. Adjust timing as needed. IF NOT TRAINING, STILL CONSUME SHAKE WITHOUTH BERRIES
Lunch12:30 PM
  • Chicken Breast (Cooked)(OZ)2.5 oz111 cal
  • Potatoes (gm)(Cooked)120 grams107 cal
  • Mixed Vegetables (Your Choice)60 grams24 cal
  • Olive Oil12 g108 cal
Meal Totals
355cal26gprotein29gcarbs15gfat5gfibre
NoteCan add sauces under 15 calories per serving
Snack2:30 PM
  • Siggi'S - Fat Free Greek Yogurt150 grams92 cal
Meal Totals
92cal17gprotein6gcarbs0gfat
Dinner7:00 PM
  • Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
  • Black Beans (Boiled)20 grams26 cal
  • Corn (canned)30 grams24 cal
  • Salsa50 grams16 cal
  • Romaine/Cos Lettuce80 g16 cal
  • Onion1 medium (~110 g)47 cal
  • Tomato1 medium (~123 g)26 cal
  • 93/7 Lean Ground Beef (Cooked)3 oz138 cal
  • White Rice (Cooked)50 grams63 cal
Meal Totals
399cal29gprotein55gcarbs7gfat9gfibre
NoteCan add sauces under 15 calories per serving
Snack8:30 PM
  • Siggi'S - Fat Free Greek Yogurt140 grams86 cal
  • Dark Chocolate, 70%-85% Cacao10 g60 cal
Meal Totals
140cal16gprotein10gcarbs4gfat1gfibre

Friday

Jul 31
Daily Totals
1498
Calories
154g
Protein
144g
Carbs
34g
Fat
16g
Fibre
Breakfast7:00 AM
  • Fairlife - 2% Milk1 cup117 cal
  • Transparent Labs - Vegan Protein0.5 Scoop63 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
226cal26gprotein17gcarbs6gfat3gfibre
Pre-Workout
  • Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
  • Siggi'S - Fat Free Greek Yogurt60 grams37 cal
Meal Totals
88cal8gprotein14gcarbs0gfat1gfibre
NoteConsume 30-60 minutes prior to workout. Adjust timing as needed. SKIP IF NOT TRAINING
Post-Workout
  • Fairlife - 30G1 bottle163 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
216cal31gprotein14gcarbs4gfat2gfibre
NoteConsume anytime within 60 mins after workout. Adjust timing as needed. IF NOT TRAINING, STILL CONSUME SHAKE WITHOUTH BERRIES
Lunch12:30 PM
  • Turkey Breast, Cooked75 g105 cal
  • Sourdough Bread - Izzio2 slice128 cal
  • Chosen Foods Avocado Oil Mayonnaise15 grams106 cal
Meal Totals
337cal27gprotein28gcarbs13gfat
NoteCan add sauces under 15 calories per serving
Snack2:30 PM
  • Siggi'S - Fat Free Greek Yogurt150 grams92 cal
Meal Totals
92cal17gprotein6gcarbs0gfat
Dinner7:00 PM
  • Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
  • Black Beans (Boiled)20 grams26 cal
  • Corn (canned)30 grams24 cal
  • Salsa50 grams16 cal
  • Romaine/Cos Lettuce80 g16 cal
  • Onion1 medium (~110 g)47 cal
  • Tomato1 medium (~123 g)26 cal
  • 93/7 Lean Ground Beef (Cooked)3 oz138 cal
  • White Rice (Cooked)50 grams63 cal
Meal Totals
399cal29gprotein55gcarbs7gfat9gfibre
NoteCan add sauces under 15 calories per serving
Snack8:30 PM
  • Siggi'S - Fat Free Greek Yogurt140 grams86 cal
  • Dark Chocolate, 70%-85% Cacao10 g60 cal
Meal Totals
140cal16gprotein10gcarbs4gfat1gfibre

Saturday

Aug 1
Daily Totals
1497
Calories
146g
Protein
145g
Carbs
37g
Fat
16g
Fibre
Breakfast7:00 AM
  • Fairlife - 2% Milk1 cup117 cal
  • Transparent Labs - Vegan Protein0.5 Scoop63 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
226cal26gprotein17gcarbs6gfat3gfibre
Pre-Workout
  • Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
  • Siggi'S - Fat Free Greek Yogurt60 grams37 cal
Meal Totals
88cal8gprotein14gcarbs0gfat1gfibre
NoteConsume 30-60 minutes prior to workout. Adjust timing as needed. SKIP IF NOT TRAINING
Post-Workout
  • Fairlife - 30G1 bottle163 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
216cal31gprotein14gcarbs4gfat2gfibre
NoteConsume anytime within 60 mins after workout. Adjust timing as needed. IF NOT TRAINING, STILL CONSUME SHAKE WITHOUTH BERRIES
Lunch12:30 PM
  • Turkey Breast, Cooked75 g105 cal
  • Sourdough Bread - Izzio2 slice128 cal
  • Chosen Foods Avocado Oil Mayonnaise15 grams106 cal
Meal Totals
337cal27gprotein28gcarbs13gfat
NoteCan add sauces under 15 calories per serving
Snack2:30 PM
  • Beef Jerky35 grams92 cal
Meal Totals
93cal13gprotein8gcarbs1gfat
Dinner7:00 PM
  • Boneless Skinless Chicken Breast (uncooked)3 oz94 cal
  • Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
  • Black Beans (Boiled)20 grams26 cal
  • White Rice (Cooked)50 grams63 cal
  • Sweet Corn, Frozen15 g15 cal
  • Romaine/Cos Lettuce100 g21 cal
  • Salsa50 grams16 cal
  • Onion1 medium (~110 g)47 cal
  • Tomato1 medium (~123 g)26 cal
  • Olive Oil5 g45 cal
Meal Totals
397cal25gprotein54gcarbs9gfat9gfibre
NoteCan add sauces under 15 calories per serving
Snack8:30 PM
  • Siggi'S - Fat Free Greek Yogurt140 grams86 cal
  • Dark Chocolate, 70%-85% Cacao10 g60 cal
Meal Totals
140cal16gprotein10gcarbs4gfat1gfibre

Sunday

Aug 2
Daily Totals
1497
Calories
146g
Protein
145g
Carbs
37g
Fat
16g
Fibre
Breakfast7:00 AM
  • Fairlife - 2% Milk1 cup117 cal
  • Transparent Labs - Vegan Protein0.5 Scoop63 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
226cal26gprotein17gcarbs6gfat3gfibre
Pre-Workout
  • Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
  • Siggi'S - Fat Free Greek Yogurt60 grams37 cal
Meal Totals
88cal8gprotein14gcarbs0gfat1gfibre
NoteConsume 30-60 minutes prior to workout. Adjust timing as needed. SKIP IF NOT TRAINING
Post-Workout
  • Fairlife - 30G1 bottle163 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
216cal31gprotein14gcarbs4gfat2gfibre
NoteConsume anytime within 60 mins after workout. Adjust timing as needed. IF NOT TRAINING, STILL CONSUME SHAKE WITHOUTH BERRIES
Lunch12:30 PM
  • Turkey Breast, Cooked75 g105 cal
  • Sourdough Bread - Izzio2 slice128 cal
  • Chosen Foods Avocado Oil Mayonnaise15 grams106 cal
Meal Totals
337cal27gprotein28gcarbs13gfat
NoteCan add sauces under 15 calories per serving
Snack2:30 PM
  • Beef Jerky35 grams92 cal
Meal Totals
93cal13gprotein8gcarbs1gfat
Dinner7:00 PM
  • Boneless Skinless Chicken Breast (uncooked)3 oz94 cal
  • Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
  • Black Beans (Boiled)20 grams26 cal
  • White Rice (Cooked)50 grams63 cal
  • Sweet Corn, Frozen15 g15 cal
  • Romaine/Cos Lettuce100 g21 cal
  • Salsa50 grams16 cal
  • Onion1 medium (~110 g)47 cal
  • Tomato1 medium (~123 g)26 cal
  • Olive Oil5 g45 cal
Meal Totals
397cal25gprotein54gcarbs9gfat9gfibre
NoteCan add sauces under 15 calories per serving
Snack8:30 PM
  • Siggi'S - Fat Free Greek Yogurt140 grams86 cal
  • Dark Chocolate, 70%-85% Cacao10 g60 cal
Meal Totals
140cal16gprotein10gcarbs4gfat1gfibre

Shopping List

93/7 Lean Ground Beef (Cooked)15 oz
Beef Jerky70 grams
Black Beans (Boiled)140 grams
Boneless Skinless Chicken Breast (uncooked)6 oz
Chicken Breast (Cooked)(OZ)10 oz
Chosen Foods Avocado Oil Mayonnaise75 grams
Corn (canned)150 grams
Dark Chocolate, 70%-85% Cacao70 g
Fairlife - 2% Milk7 cup
Fairlife - 30G7 bottle
Fresh/Frozen Mixed Berries1400 grams
Mixed Vegetables (Your Choice)120 grams
Olive Oil34 g
Onion7 medium (~110 g)
Potatoes (gm)(Cooked)240 grams
Rice Cakes (Your Choice Flavor)7 Rice cake
Romaine/Cos Lettuce600 g
Salsa350 grams
Siggi'S - Fat Free Greek Yogurt2150 grams
Sourdough Bread - Izzio10 slice
Sweet Corn, Frozen30 g
Taco Seasoning Mix (40% Less Sodium)105 grams
Tomato7 medium (~123 g)
Transparent Labs - Vegan Protein3.5 Scoop
Turkey Breast, Cooked225 g
White Rice (Cooked)350 grams

Recipes

Ground Beef Fiesta Bowltap

1. Cook ground beef in a skillet and add taco seasoning on top. (Use Cooking Spray or light olive oil)

2. In a large saucepan, mix beans, corn, salsa, premade rice and any remaining taco seasoning. Heat over medium heat until warm.

3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.

4. Top salad with ground beef and dress with the bean and corn mixture.

Chicken Fiesta Bowltap

1. Cook chicken (grill/bake/airfry/skillet) with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)

2. In a large saucepan, mix beans, corn, salsa, premade rice and remaining tablespoon of taco seasoning. Heat over medium heat until warm.

3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.

4. Top salad with chicken breast and dress with the bean and corn mixture.