Nutrition Plan
Stoic Physique
Michael Nussbaum
Updated Jul 30, 2026
Daily Targets
MondayAug 31984 cal · 177P 184C 60F
TuesdayAug 41934 cal · 176P 186C 54F
WednesdayAug 51946 cal · 180P 176C 58F
ThursdayAug 61863 cal · 175P 194C 43F
FridayAug 71911 cal · 184P 170C 55F
SaturdayAug 81857 cal · 161P 175C 57F
SundayAug 91871 cal · 170P 147C 67F
Monday
Aug 3Daily Totals
1984
Calories
177g
Protein
184g
Carbs
60g
Fat
11g
Fibre
Post Workout Snack
- Whey Protein Powder2 scoop243 cal
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
355cal49gprotein33gcarbs3gfat3gfibre
Lunch
- Megafit - Mongolian Beef1 serving477 cal
Meal Totals
477cal40gprotein50gcarbs13gfat
Snack
- Beef Jerky50 grams131 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- Mixed Nuts20 grams126 cal
Meal Totals
293cal22gprotein22gcarbs13gfat3gfibre
Dinner 6:30 PM
- Sirloin Steak (Raw)10 oz330 cal
- White Rice (Cooked)200 grams252 cal
- Bell Pepper, Green0.5 medium (~119 g)14 cal
- Olive Oil12 g108 cal
- Garlic Powder0.5 tsp6 cal
- Salt & Pepper1 To Taste Serving0 cal
Meal Totals
715cal65gprotein62gcarbs23gfat5gfibre
Snack
- Russel Stover Peppermint Patties1 serving144 cal
Meal Totals
144cal1gprotein17gcarbs8gfat
Tuesday
Aug 4Daily Totals
1934
Calories
176g
Protein
186g
Carbs
54g
Fat
11g
Fibre
Post Workout Snack
- Whey Protein Powder2 scoop243 cal
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
355cal49gprotein33gcarbs3gfat3gfibre
Lunch
- Megafit - Coco Ground Chicken1 serving427 cal
Meal Totals
427cal39gprotein52gcarbs7gfat
Snack
- Beef Jerky50 grams131 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- Mixed Nuts20 grams126 cal
Meal Totals
293cal22gprotein22gcarbs13gfat3gfibre
Dinner 6:30 PM
- Sirloin Steak (Raw)10 oz330 cal
- White Rice (Cooked)200 grams252 cal
- Bell Pepper, Green0.5 medium (~119 g)14 cal
- Olive Oil12 g108 cal
- Garlic Powder0.5 tsp6 cal
- Salt & Pepper1 To Taste Serving0 cal
Meal Totals
715cal65gprotein62gcarbs23gfat5gfibre
Snack
- Russel Stover Peppermint Patties1 serving144 cal
Meal Totals
144cal1gprotein17gcarbs8gfat
Wednesday
Aug 5Daily Totals
1946
Calories
180g
Protein
176g
Carbs
58g
Fat
19g
Fibre
Breakfast
- Whey Protein Powder2 scoop243 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
312cal49gprotein20gcarbs4gfat3gfibre
Lunch
- Megafit - The Spartan1 serving491 cal
Meal Totals
491cal44gprotein36gcarbs19gfat
Snack
- Beef Jerky50 grams131 cal
- Mixed Nuts20 grams126 cal
Meal Totals
256cal22gprotein15gcarbs12gfat2gfibre
Dinner
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)50 grams65 cal
- White Rice (Cooked)100 grams126 cal
- Sweet Corn, Frozen25 g26 cal
- Romaine/Cos Lettuce100 g21 cal
- Salsa75 grams25 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.25 medium (~123 g)7 cal
- Chicken Breast (Cooked)(OZ)6 oz265 cal
Meal Totals
599cal63gprotein71gcarbs7gfat14gfibre
Snack
- Russel Stover Peppermint Patties2 serving288 cal
Meal Totals
288cal2gprotein34gcarbs16gfat
Thursday
Aug 6Daily Totals
1863
Calories
175g
Protein
194g
Carbs
43g
Fat
22g
Fibre
Post Workout Snack
- Whey Protein Powder1.5 scoop183 cal
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
303cal37gprotein32gcarbs3gfat3gfibre
Lunch
- Megafit - Shredded Beef & Potatoes1 serving358 cal
Meal Totals
358cal33gprotein34gcarbs10gfat
Snack
- Beef Jerky100 grams261 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Mixed Nuts20 grams126 cal
Meal Totals
459cal41gprotein40gcarbs15gfat5gfibre
Dinner 7:00 PM
- Chicken Breast (Cooked)(OZ)6 oz265 cal
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)50 grams65 cal
- White Rice (Cooked)100 grams126 cal
- Sweet Corn, Frozen25 g26 cal
- Romaine/Cos Lettuce100 g21 cal
- Salsa75 grams25 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.25 medium (~123 g)7 cal
Meal Totals
599cal63gprotein71gcarbs7gfat14gfibre
Snack
- Russel Stover Peppermint Patties1 serving144 cal
Meal Totals
144cal1gprotein17gcarbs8gfat
Friday
Aug 7Daily Totals
1911
Calories
184g
Protein
170g
Carbs
55g
Fat
53g
Fibre
Post Workout Snack
- Whey Protein Powder2 scoop243 cal
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
355cal49gprotein33gcarbs3gfat3gfibre
Lunch
- Megafit - Chicken Tenders1 serving500 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
604cal52gprotein63gcarbs16gfat9gfibre
Snack
- Barebells Protein Bars1 bar212 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
281cal21gprotein29gcarbs9gfat6gfibre
Dinner 7:00 PM
- Grilled Chicken (Oz)5 oz205 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Bbq Sauce40 grams80 cal
- Low Fat Shredded Cheese25 grams81 cal
Meal Totals
527cal61gprotein28gcarbs19gfat35gfibre
Noteuse the shredded megafit chicken pack
Snack
- Russel Stover Peppermint Patties1 serving144 cal
Meal Totals
144cal1gprotein17gcarbs8gfat
Saturday
Aug 8Daily Totals
1857
Calories
161g
Protein
175g
Carbs
57g
Fat
27g
Fibre
Breakfast
- Barbell Protein Bar1 bar232 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
301cal21gprotein34gcarbs9gfat3gfibre
Lunch
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)30 grams39 cal
- Corn (canned)30 grams24 cal
- Salsa60 grams20 cal
- Romaine/Cos Lettuce50 g11 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.5 medium (~123 g)14 cal
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
- White Rice (Cooked)130 grams164 cal
Meal Totals
655cal58gprotein72gcarbs15gfat11gfibre
Snack
- Whey Protein Powder1.5 scoop183 cal
- Mixed Nuts20 grams126 cal
Meal Totals
313cal40gprotein9gcarbs13gfat2gfibre
Dinner
- Megafit - 93% Grass Fed Beef (5oz)1 serving256 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
444cal41gprotein43gcarbs12gfat11gfibre
Snack
- Russel Stover Peppermint Patties1 serving144 cal
Meal Totals
144cal1gprotein17gcarbs8gfat
Sunday
Aug 9Daily Totals
1871
Calories
170g
Protein
147g
Carbs
67g
Fat
33g
Fibre
Breakfast
- Barbell Protein Bar1 bar232 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
285cal21gprotein30gcarbs9gfat2gfibre
Lunch
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)30 grams39 cal
- Corn (canned)30 grams24 cal
- Salsa60 grams20 cal
- Romaine/Cos Lettuce50 g11 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.5 medium (~123 g)14 cal
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
619cal57gprotein64gcarbs15gfat11gfibre
Snack
- Whey Protein Powder1.5 scoop183 cal
- Mixed Nuts20 grams126 cal
Meal Totals
313cal40gprotein9gcarbs13gfat2gfibre
Dinner
- Megafit - 93% Grass Fed Beef (5oz)1 serving256 cal
- Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
- BBQ Sauce40 grams80 cal
- Low Fat Shredded Cheese25 grams81 cal
- Romaine/Cos Lettuce100 g21 cal
Meal Totals
510cal51gprotein27gcarbs22gfat18gfibre
Snack
- Russel Stover Peppermint Patties1 serving144 cal
Meal Totals
144cal1gprotein17gcarbs8gfat
Shopping List
93/7 Lean Ground Beef (Cooked)14 oz
Apple (Whole)1 medium (~182 g)
Banana, Single4 medium (~118 g)
Barbell Protein Bar2 bar
Barebells Protein Bars1 bar
Bbq Sauce40 grams
BBQ Sauce40 grams
Beef Jerky250 grams
Bell Pepper, Green1 medium (~119 g)
Black Beans (Boiled)160 grams
Chicken Breast (Cooked)(OZ)12 oz
Corn (canned)60 grams
Fresh/Frozen Mixed Berries860 grams
Garlic Powder1 tsp
Grilled Chicken (Oz)5 oz
Low Fat Shredded Cheese50 grams
Megafit - 93% Grass Fed Beef (5oz)2 serving
Megafit - Chicken Tenders1 serving
Megafit - Coco Ground Chicken1 serving
Megafit - Mongolian Beef1 serving
Megafit - Shredded Beef & Potatoes1 serving
Megafit - The Spartan1 serving
Mission Foods - Carb Balance Flour Tortillas3 serving
Mixed Nuts120 grams
Mixed Vegetables (Your Choice)150 grams
Olive Oil24 g
Onion2 medium (~110 g)
Romaine/Cos Lettuce500 g
Russel Stover Peppermint Patties8 serving
Salsa270 grams
Salt & Pepper2 To Taste Serving
Sirloin Steak (Raw)20 oz
Sweet Corn, Frozen50 g
Sweet Potato (cooked)(Gm)150 g
Taco Seasoning Mix (40% Less Sodium)60 grams
Tomato1.5 medium (~123 g)
Whey Protein Powder12.5 scoop
White Rice (Cooked)830 grams
Recipes
Grilled Steak Rice Bowltap
1 . Preheat grill to high heat.
2. Season steak with garlic powder, salt, and pepper.
3. Grill steak 4–5 minutes per side to desired doneness.
4. Toss peppers with olive oil and salt.
5. Grill peppers 4–5 minutes until slightly charred.
6. Slice steak and serve over rice with peppers.
Seasonings: Garlic Powder (0.5 tsp), Salt & Pepper (1 To Taste Serving).
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.
Chicken Bbq Wrap - Low Cal Wraptap
1) In a small bowl, lightly toss chicken, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
12:30 p.m - 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.