Nutrition Plan
Stoic Physique
Philippe Hamze
Updated Jul 30, 2026
Daily Targets
MondayAug 31868 cal · 180P 125C 72F
TuesdayAug 41868 cal · 180P 125C 72F
WednesdayAug 51975 cal · 189P 145C 71F
ThursdayAug 61896 cal · 193P 173C 48F
FridayAug 71897 cal · 191P 173C 49F
SaturdayAug 82011 cal · 185P 194C 55F
SundayAug 91799 cal · 159P 167C 55F
Monday
Aug 3Daily Totals
1868
Calories
180g
Protein
125g
Carbs
72g
Fat
61g
Fibre
Breakfast
- Brewed Coffee2 cup4 cal
- Coffee Creamer2 tablespoons76 cal
Meal Totals
80cal1gprotein10gcarbs4gfat
Lunch12:30 PM
- Grilled Chicken (Oz)8 oz328 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas3 serving204 cal
- BBQ Sauce30 grams60 cal
- Low Fat Shredded Cheese25 grams81 cal
Meal Totals
698cal91gprotein25gcarbs26gfat52gfibre
Snack
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
233cal24gprotein23gcarbs5gfat1gfibre
Pre-Workout
- Banana, Single1 medium (~118 g)116 cal
- Chomps Beef Stick1 beef stick103 cal
Meal Totals
215cal11gprotein27gcarbs7gfat3gfibre
NoteConsume 30-60 minutes prior to training | IF NOT TRAINING SKIP THE RICE CAKES
Dinner
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Romaine/Cos Lettuce100 g21 cal
- Taylor Farms - Coleslaw Salad Kit80 grams108 cal
- Tomato1 medium (~123 g)26 cal
- Red Onion0.5 Medium (150gm)29 cal
- Pickled Cucumber Dill20 grams4 cal
- Low Fat Shredded Cheese25 grams81 cal
- Light Thousand Island Dressing30 ML54 cal
- Crispy Onions7 Grams44 cal
Meal Totals
642cal53gprotein40gcarbs30gfat5gfibre
Tuesday
Aug 4Daily Totals
1868
Calories
180g
Protein
125g
Carbs
72g
Fat
61g
Fibre
Breakfast
- Brewed Coffee2 cup4 cal
- Coffee Creamer2 tablespoons76 cal
Meal Totals
80cal1gprotein10gcarbs4gfat
Lunch12:30 PM
- Grilled Chicken (Oz)8 oz328 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas3 serving204 cal
- BBQ Sauce30 grams60 cal
- Low Fat Shredded Cheese25 grams81 cal
Meal Totals
698cal91gprotein25gcarbs26gfat52gfibre
Snack
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
233cal24gprotein23gcarbs5gfat1gfibre
Pre-Workout
- Banana, Single1 medium (~118 g)116 cal
- Chomps Beef Stick1 beef stick103 cal
Meal Totals
215cal11gprotein27gcarbs7gfat3gfibre
NoteConsume 30-60 minutes prior to training | IF NOT TRAINING SKIP THE RICE CAKES
Dinner
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Romaine/Cos Lettuce100 g21 cal
- Taylor Farms - Coleslaw Salad Kit80 grams108 cal
- Tomato1 medium (~123 g)26 cal
- Red Onion0.5 Medium (150gm)29 cal
- Pickled Cucumber Dill20 grams4 cal
- Low Fat Shredded Cheese25 grams81 cal
- Light Thousand Island Dressing30 ML54 cal
- Crispy Onions7 Grams44 cal
Meal Totals
642cal53gprotein40gcarbs30gfat5gfibre
Wednesday
Aug 5Daily Totals
1975
Calories
189g
Protein
145g
Carbs
71g
Fat
25g
Fibre
Breakfast
- Brewed Coffee2 cup4 cal
- Coffee Creamer2 tablespoons76 cal
Meal Totals
80cal1gprotein10gcarbs4gfat
Lunch12:30 PM
- Chipotle - 2X Chicken Salad With 1/2 Cheese1 serving658 cal
Meal Totals
658cal68gprotein20gcarbs34gfat11gfibre
Snack
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
233cal24gprotein23gcarbs5gfat1gfibre
Pre-Workout
- Banana, Single1 medium (~118 g)116 cal
- Whey Protein Powder1.5 scoop183 cal
Meal Totals
303cal37gprotein32gcarbs3gfat3gfibre
NoteConsume 30-60 minutes prior to training | IF NOT TRAINING SKIP THE RICE CAKES
Dinner
- White Rice (Cooked)120 grams151 cal
- Onion (Gm)80 g35 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil8 g72 cal
- Chicken Thigh (Cooked)(Skinless)6 oz332 cal
Meal Totals
701cal59gprotein60gcarbs25gfat10gfibre
Thursday
Aug 6Daily Totals
1896
Calories
193g
Protein
173g
Carbs
48g
Fat
27g
Fibre
Breakfast
- Brewed Coffee2 cup4 cal
- Coffee Creamer2 tablespoons76 cal
Meal Totals
80cal1gprotein10gcarbs4gfat
Lunch12:30 PM
- Chipotle Bowl - 2X Chicken1 serving760 cal
Meal Totals
760cal77gprotein68gcarbs20gfat12gfibre
Snack
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
- Apple (Whole)1 medium (~182 g)105 cal
- Whey Protein Powder1.5 scoop183 cal
Meal Totals
427cal56gprotein35gcarbs7gfat5gfibre
Pre-Workout
Meal Totals
0cal0gprotein0gcarbs0gfat
NoteConsume 30-60 minutes prior to training | IF NOT TRAINING SKIP THE RICE CAKES
Dinner
- White Rice (Cooked)120 grams151 cal
- Onion (Gm)80 g35 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Chicken Thigh (Cooked)(Skinless)6 oz332 cal
Meal Totals
629cal59gprotein60gcarbs17gfat10gfibre
Friday
Aug 7Daily Totals
1897
Calories
191g
Protein
173g
Carbs
49g
Fat
26g
Fibre
Breakfast
- Brewed Coffee2 cup4 cal
- Coffee Creamer2 tablespoons76 cal
Meal Totals
80cal1gprotein10gcarbs4gfat
Lunch12:30 PM
- Chicken Breast (Cooked)(OZ)8 oz354 cal
- Sweet Potato (cooked)(Gm)200 g174 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil8 g72 cal
Meal Totals
640cal76gprotein48gcarbs16gfat10gfibre
Snack
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
- Apple (Whole)1 medium (~182 g)105 cal
- Whey Protein Powder1.5 scoop183 cal
Meal Totals
427cal56gprotein35gcarbs7gfat5gfibre
Pre-Workout
- Banana, Single1 medium (~118 g)116 cal
- Chomps Beef Stick1 beef stick103 cal
Meal Totals
215cal11gprotein27gcarbs7gfat3gfibre
NoteConsume 30-60 minutes prior to training | IF NOT TRAINING SKIP THE RICE CAKES
Dinner
- White Rice (Cooked)120 grams151 cal
- Onion (Gm)6 g3 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil8 g72 cal
- Sirloin Steak (Raw)6 oz198 cal
Meal Totals
535cal47gprotein53gcarbs15gfat8gfibre
Saturday
Aug 8Daily Totals
2011
Calories
185g
Protein
194g
Carbs
55g
Fat
28g
Fibre
Breakfast
- Brewed Coffee2 cup4 cal
- Coffee Creamer2 tablespoons76 cal
Meal Totals
80cal1gprotein10gcarbs4gfat
Lunch12:30 PM
- Grilled Chicken (Oz)8 oz328 cal
- Sweet Potato (Gm)(Uncooked)250 grams235 cal
- Green Beans200 g74 cal
- Olive Oil8 g72 cal
- Paprika (Ground)0.5 tsp4 cal
- Salt & Pepper1 To Taste Serving0 cal
Meal Totals
713cal73gprotein67gcarbs17gfat14gfibre
Snack
- Whey Protein Powder1.5 scoop183 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Barebells Protein Bars1 bar212 cal
- Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
535cal58gprotein51gcarbs11gfat7gfibre
NoteConsume 30-60 minutes prior to training | IF NOT TRAINING SKIP THE RICE CAKES
Dinner7:00 PM
Target Macros
470–570cal41–50gprotein36–44gcarbs18–22gfat
Snack8:30 PM
- Halo Top Ice Cream (low cal flavors)0.5 Pint157 cal
Meal Totals
163cal8gprotein26gcarbs3gfat7gfibre
Sunday
Aug 9Daily Totals
1799
Calories
159g
Protein
167g
Carbs
55g
Fat
19g
Fibre
Breakfast
- Brewed Coffee2 cup4 cal
- Coffee Creamer2 tablespoons76 cal
Meal Totals
80cal1gprotein10gcarbs4gfat
Lunch12:30 PM
- Grilled Chicken (Oz)8 oz328 cal
- Sweet Potato (Gm)(Uncooked)200 grams188 cal
- Green Beans200 g74 cal
- Olive Oil8 g72 cal
- Paprika (Ground)0.5 tsp4 cal
- Salt & Pepper1 To Taste Serving0 cal
Meal Totals
669cal72gprotein57gcarbs17gfat12gfibre
Snack
- Whey Protein Powder1 scoop122 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
296cal49gprotein16gcarbs4gfat2gfibre
NoteConsume 30-60 minutes prior to training | IF NOT TRAINING SKIP THE RICE CAKES
Snack
- Banana, Single1 medium (~118 g)116 cal
- Chomps Beef Stick1 beef stick103 cal
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
307cal16gprotein45gcarbs7gfat3gfibre
Dinner
- Home Run Inn Pepperoni Pizza1 1/6 pizza447 cal
Meal Totals
447cal21gprotein39gcarbs23gfat2gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)12 oz
Apple (Whole)2 medium (~182 g)
Banana, Single5 medium (~118 g)
Barebells Protein Bars1 bar
BBQ Sauce60 grams
Bell Pepper300 g
Brewed Coffee14 cup
Broccoli (gm)300 g
Chicken Breast (Cooked)(OZ)8 oz
Chicken Thigh (Cooked)(Skinless)12 oz
Chipotle - 2X Chicken Salad With 1/2 Cheese1 serving
Chipotle Bowl - 2X Chicken1 serving
Chomps Beef Stick4 beef stick
Coffee Creamer14 tablespoons
Crispy Onions14 Grams
Fresh/Frozen Mixed Berries200 grams
Green Beans400 g
Grilled Chicken (Oz)32 oz
Halo Top Ice Cream (low cal flavors)0.5 Pint
Home Run Inn Pepperoni Pizza1 1/6 pizza
Light Thousand Island Dressing60 ML
Low Fat Shredded Cheese100 grams
Mission Foods - Carb Balance Flour Tortillas6 serving
Mixed Vegetables (Your Choice)100 grams
Olive Oil40 g
Onion (Gm)166 g
Paprika (Ground)1 tsp
Pickled Cucumber Dill40 grams
Quest Protein Chips (Snack Bag)5 Bag (32gm)
Red Onion1 Medium (150gm)
Rice Cakes (Your Choice Flavor)2 Rice cake
Romaine/Cos Lettuce400 g
Salt & Pepper2 To Taste Serving
Sirloin Steak (Raw)6 oz
Soy Sauce, Low Sodium (tbsp)9 tbsp
Spinach (Gm)150 g
Sweet Potato (cooked)(Gm)200 g
Sweet Potato (Gm)(Uncooked)450 grams
Taylor Farms - Coleslaw Salad Kit160 grams
Tomato2 medium (~123 g)
Whey Protein Powder8 scoop
White Rice (Cooked)360 grams
Yasso Frozen Yogurt Bar4 bar
Recipes
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.
Burger Crunch Saladtap
1. Heat a skillet over medium heat and cook ground beef until fully browned.
2. Season beef with salt, pepper, garlic powder, and paprika.
3. Remove beef from heat and set aside slightly to cool.
4. In a large bowl, add romaine lettuce and cole slaw
5. Add tomato, red onion, and pickles to the bowl.
6. Top salad with warm ground beef.
7. Sprinkle shredded cheese evenly over the top.
8. Add light burger sauce and toss lightly.
9. Finish with chosen crunchy topping and serve immediately
Chicken Thigh Stir Frytap
NOTE: Chicken thighs should be weighed cooked and skinless
Heat olive oil in a large pan over medium heat.
Sauté chopped onions until translucent.
Add in green peppers, broccoli, and spinach. Stir-fry until just tender.
Stir in cooked chicken thighs and pour in the soy sauce.
Cook for another 2–3 minutes, stirring frequently, until everything is well combined and heated through.
Serve immediately.
Beef Stir Fry - Sirlointap
DIRECTIONS:
NOTE: Sirloin steak should be weighed RAW
Prep your vegetables: Slice the onion, bell pepper, and broccoli. Wash and drain the spinach.
Heat olive oil in a large skillet or wok over medium-high heat.
Sear the sirloin steak slices until browned on the outside and just cooked through. Remove from pan and set aside.
Sauté the onions and bell peppers in the same pan until they begin to soften.
Add broccoli and spinach, cooking for a few more minutes until tender but still vibrant.
Return the steak to the pan, pour in the soy sauce, and stir everything together to coat evenly.
Cook for another 1–2 minutes, then remove from heat.
Grilled Chicken Sweet Potato Platetap
1. Preheat grill to medium-high heat.
2. Season chicken with paprika, salt, and pepper.
3. Grill chicken 5–6 minutes per side.
4. Toss sweet potatoes with half the olive oil and seasonings.
5. Grill sweet potatoes in foil or grill basket 10–12 minutes until soft.
6. Toss green beans with remaining oil and grill 5 minutes.
7. Serve chicken with sweet potatoes and green beans.
Seasonings: Paprika (Ground) (0.5 tsp), Salt & Pepper (1 To Taste Serving).