Nutrition Plan
Stoic Physique
Craig Romero
Updated Jul 30, 2026
Daily Targets
MondayAug 32474 cal · 189P 263C 74F
TuesdayAug 42474 cal · 189P 263C 74F
WednesdayAug 52474 cal · 189P 263C 74F
ThursdayAug 62270 cal · 187P 214C 74F
FridayAug 72474 cal · 189P 263C 74F
SaturdayAug 82474 cal · 189P 263C 74F
SundayAug 92270 cal · 187P 214C 74F
Monday
Aug 3Daily Totals
2474
Calories
189g
Protein
263g
Carbs
74g
Fat
36g
Fibre
Breakfast
- Bone Broth8 fl oz45 cal
- Cappuccino - Small1 cups128 cal
- Whole Milk Greek Yogurt150 grams145 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Honey15 g50 cal
Meal Totals
438cal24gprotein54gcarbs14gfat3gfibre
Meal 2
- Ground Bison 92% (cooked)4 oz255 cal
- White Rice (Cooked)80 grams101 cal
- Black Beans30 g43 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Beef Tallow6 g54 cal
Meal Totals
481cal36gprotein37gcarbs21gfat8gfibre
Lunch
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Sourdough Bread2 slice (40gm)218 cal
- Romaine/Cos Lettuce50 g11 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Avocado (Single)0.25 medium (~150 g edible)66 cal
Meal Totals
529cal54gprotein49gcarbs13gfat6gfibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
- Honey10 g33 cal
Meal Totals
144cal1gprotein35gcarbs0gfat3gfibre
Post Workout
- Lineage Protein Powder1 scoop174 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
238cal23gprotein32gcarbs2gfat5gfibre
Dinner
- Green Beans100 g37 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Sweet Potato (cooked)(Gm)175 g153 cal
- Beef Tallow6 g54 cal
Meal Totals
463cal49gprotein42gcarbs11gfat8gfibre
Snack
- Dark Chocolate, 70%-85% Cacao30 g180 cal
Meal Totals
181cal2gprotein14gcarbs13gfat3gfibre
Tuesday
Aug 4Daily Totals
2474
Calories
189g
Protein
263g
Carbs
74g
Fat
36g
Fibre
Breakfast
- Bone Broth8 fl oz45 cal
- Cappuccino - Small1 cups128 cal
- Whole Milk Greek Yogurt150 grams145 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Honey15 g50 cal
Meal Totals
438cal24gprotein54gcarbs14gfat3gfibre
Meal 2
- Ground Bison 92% (cooked)4 oz255 cal
- White Rice (Cooked)80 grams101 cal
- Black Beans30 g43 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Beef Tallow6 g54 cal
Meal Totals
481cal36gprotein37gcarbs21gfat8gfibre
Lunch
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Sourdough Bread2 slice (40gm)218 cal
- Romaine/Cos Lettuce50 g11 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Avocado (Single)0.25 medium (~150 g edible)66 cal
Meal Totals
529cal54gprotein49gcarbs13gfat6gfibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
- Honey10 g33 cal
Meal Totals
144cal1gprotein35gcarbs0gfat3gfibre
Post Workout
- Lineage Protein Powder1 scoop174 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
238cal23gprotein32gcarbs2gfat5gfibre
Dinner
- Green Beans100 g37 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Sweet Potato (cooked)(Gm)175 g153 cal
- Beef Tallow6 g54 cal
Meal Totals
463cal49gprotein42gcarbs11gfat8gfibre
Snack
- Dark Chocolate, 70%-85% Cacao30 g180 cal
Meal Totals
181cal2gprotein14gcarbs13gfat3gfibre
Wednesday
Aug 5Daily Totals
2474
Calories
189g
Protein
263g
Carbs
74g
Fat
36g
Fibre
Breakfast
- Bone Broth8 fl oz45 cal
- Cappuccino - Small1 cups128 cal
- Whole Milk Greek Yogurt150 grams145 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Honey15 g50 cal
Meal Totals
438cal24gprotein54gcarbs14gfat3gfibre
Meal 2
- Ground Bison 92% (cooked)4 oz255 cal
- White Rice (Cooked)80 grams101 cal
- Black Beans30 g43 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Beef Tallow6 g54 cal
Meal Totals
481cal36gprotein37gcarbs21gfat8gfibre
Lunch
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Sourdough Bread2 slice (40gm)218 cal
- Romaine/Cos Lettuce50 g11 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Avocado (Single)0.25 medium (~150 g edible)66 cal
Meal Totals
529cal54gprotein49gcarbs13gfat6gfibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
- Honey10 g33 cal
Meal Totals
144cal1gprotein35gcarbs0gfat3gfibre
Post Workout
- Lineage Protein Powder1 scoop174 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
238cal23gprotein32gcarbs2gfat5gfibre
Dinner
- Green Beans100 g37 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Sweet Potato (cooked)(Gm)175 g153 cal
- Beef Tallow6 g54 cal
Meal Totals
463cal49gprotein42gcarbs11gfat8gfibre
Snack
- Dark Chocolate, 70%-85% Cacao30 g180 cal
Meal Totals
181cal2gprotein14gcarbs13gfat3gfibre
Thursday
Aug 6Daily Totals
2270
Calories
187g
Protein
214g
Carbs
74g
Fat
30g
Fibre
Breakfast
- Bone Broth8 fl oz45 cal
- Cappuccino - Small1 cups128 cal
- Whole Milk Greek Yogurt150 grams145 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Honey15 g50 cal
Meal Totals
438cal24gprotein54gcarbs14gfat3gfibre
Meal 2
- Ground Bison 92% (cooked)4 oz255 cal
- White Rice (Cooked)80 grams101 cal
- Black Beans30 g43 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Beef Tallow6 g54 cal
Meal Totals
481cal36gprotein37gcarbs21gfat8gfibre
Lunch
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Sourdough Bread2 slice (40gm)218 cal
- Romaine/Cos Lettuce50 g11 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Avocado (Single)0.25 medium (~150 g edible)66 cal
Meal Totals
529cal54gprotein49gcarbs13gfat6gfibre
Snack
- Lineage Protein Powder1 scoop174 cal
Meal Totals
178cal22gprotein18gcarbs2gfat2gfibre
Dinner
- Green Beans100 g37 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Sweet Potato (cooked)(Gm)175 g153 cal
- Beef Tallow6 g54 cal
Meal Totals
463cal49gprotein42gcarbs11gfat8gfibre
Snack
- Dark Chocolate, 70%-85% Cacao30 g180 cal
Meal Totals
181cal2gprotein14gcarbs13gfat3gfibre
Friday
Aug 7Daily Totals
2474
Calories
189g
Protein
263g
Carbs
74g
Fat
36g
Fibre
Breakfast
- Bone Broth8 fl oz45 cal
- Cappuccino - Small1 cups128 cal
- Whole Milk Greek Yogurt150 grams145 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Honey15 g50 cal
Meal Totals
438cal24gprotein54gcarbs14gfat3gfibre
Meal 2
- Ground Bison 92% (cooked)4 oz255 cal
- White Rice (Cooked)80 grams101 cal
- Black Beans30 g43 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Beef Tallow6 g54 cal
Meal Totals
481cal36gprotein37gcarbs21gfat8gfibre
Lunch
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Sourdough Bread2 slice (40gm)218 cal
- Romaine/Cos Lettuce50 g11 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Avocado (Single)0.25 medium (~150 g edible)66 cal
Meal Totals
529cal54gprotein49gcarbs13gfat6gfibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
- Honey10 g33 cal
Meal Totals
144cal1gprotein35gcarbs0gfat3gfibre
Post Workout
- Lineage Protein Powder1 scoop174 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
238cal23gprotein32gcarbs2gfat5gfibre
Dinner
- Green Beans100 g37 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Sweet Potato (cooked)(Gm)175 g153 cal
- Beef Tallow6 g54 cal
Meal Totals
463cal49gprotein42gcarbs11gfat8gfibre
Snack
- Dark Chocolate, 70%-85% Cacao30 g180 cal
Meal Totals
181cal2gprotein14gcarbs13gfat3gfibre
Saturday
Aug 8Daily Totals
2474
Calories
189g
Protein
263g
Carbs
74g
Fat
36g
Fibre
Breakfast
- Bone Broth8 fl oz45 cal
- Cappuccino - Small1 cups128 cal
- Whole Milk Greek Yogurt150 grams145 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Honey15 g50 cal
Meal Totals
438cal24gprotein54gcarbs14gfat3gfibre
Meal 2
- Ground Bison 92% (cooked)4 oz255 cal
- White Rice (Cooked)80 grams101 cal
- Black Beans30 g43 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Beef Tallow6 g54 cal
Meal Totals
481cal36gprotein37gcarbs21gfat8gfibre
Lunch
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Sourdough Bread2 slice (40gm)218 cal
- Romaine/Cos Lettuce50 g11 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Avocado (Single)0.25 medium (~150 g edible)66 cal
Meal Totals
529cal54gprotein49gcarbs13gfat6gfibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
- Honey10 g33 cal
Meal Totals
144cal1gprotein35gcarbs0gfat3gfibre
Post Workout
- Lineage Protein Powder1 scoop174 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
238cal23gprotein32gcarbs2gfat5gfibre
Dinner
- Green Beans100 g37 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Sweet Potato (cooked)(Gm)175 g153 cal
- Beef Tallow6 g54 cal
Meal Totals
463cal49gprotein42gcarbs11gfat8gfibre
Snack
- Dark Chocolate, 70%-85% Cacao30 g180 cal
Meal Totals
181cal2gprotein14gcarbs13gfat3gfibre
Sunday
Aug 9Daily Totals
2270
Calories
187g
Protein
214g
Carbs
74g
Fat
30g
Fibre
Breakfast
- Bone Broth8 fl oz45 cal
- Cappuccino - Small1 cups128 cal
- Whole Milk Greek Yogurt150 grams145 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Honey15 g50 cal
Meal Totals
438cal24gprotein54gcarbs14gfat3gfibre
Meal 2
- Ground Bison 92% (cooked)4 oz255 cal
- White Rice (Cooked)80 grams101 cal
- Black Beans30 g43 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Beef Tallow6 g54 cal
Meal Totals
481cal36gprotein37gcarbs21gfat8gfibre
Lunch
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Sourdough Bread2 slice (40gm)218 cal
- Romaine/Cos Lettuce50 g11 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Avocado (Single)0.25 medium (~150 g edible)66 cal
Meal Totals
529cal54gprotein49gcarbs13gfat6gfibre
Snack
- Lineage Protein Powder1 scoop174 cal
Meal Totals
178cal22gprotein18gcarbs2gfat2gfibre
Dinner
- Green Beans100 g37 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Sweet Potato (cooked)(Gm)175 g153 cal
- Beef Tallow6 g54 cal
Meal Totals
463cal49gprotein42gcarbs11gfat8gfibre
Snack
- Dark Chocolate, 70%-85% Cacao30 g180 cal
Meal Totals
181cal2gprotein14gcarbs13gfat3gfibre
Additional Options
Breakfast Option #1
- Ground Bison 92% (cooked)4 oz255 cal
- Egg (Large)2 egg150 cal
- Potatoes (gm)(Cooked)200 grams178 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
622cal49gprotein48gcarbs26gfat7gfibre
Meal 2 Option #1
- Sirloin Steak - Cooked3 oz146 cal
- Egg (Large)3 egg226 cal
- Sourdough Bread1 slice (40gm)109 cal
- Mixed Fruit100 grams52 cal
Meal Totals
534cal49gprotein35gcarbs22gfat4gfibre
Additional Lunch #1
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- White Rice (Cooked)200 grams252 cal
- Cucumber30 g5 cal
- Tomato (Gm)30 g7 cal
- Red Onion (gm)30 grams12 cal
- Feta Cheese30 grams85 cal
- Lemon Juice (Tbsp)2 Tbsp8 cal
Meal Totals
584cal53gprotein66gcarbs12gfat5gfibre
Additional Lunch #2
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)60 grams79 cal
- Corn (canned)60 grams46 cal
- Salsa100 grams34 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.5 medium (~123 g)14 cal
- White Rice (Cooked)100 grams126 cal
- Ground Bison 92% (cooked)5 oz318 cal
Meal Totals
700cal51gprotein79gcarbs20gfat17gfibre
Additional Dinner #1
- Salmon Patties - C.R2 4 oz251 cal
- Roasted Potatoes150 grams144 cal
- Asparagus100 g25 cal
- Beef Tallow10 g90 cal
Meal Totals
509cal61gprotein37gcarbs13gfat2gfibre
Note-Season as desired
Additional Dinner #2
- Cod - Cooked (Oz)6 oz226 cal
- White Rice (Cooked)125 grams158 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil10 g90 cal
- Lemon Juice5 g1 cal
Meal Totals
516cal57gprotein45gcarbs12gfat7gfibre
Note-Season as desired
Shopping List
Avocado (Single)1.8 medium (~150 g edible)
Banana, Single5 medium (~118 g)
Beef Tallow84 g
Black Beans210 g
Bone Broth56 fl oz
Cappuccino - Small7 cups
Chicken Breast (Cooked)(OZ)70 oz
Dark Chocolate, 70%-85% Cacao210 g
Fresh/Frozen Mixed Berries1800 grams
Green Beans700 g
Ground Bison 92% (cooked)28 oz
Honey155 g
Lineage Protein Powder7 scoop
Mixed Vegetables (Your Choice)560 grams
Romaine/Cos Lettuce350 g
Sourdough Bread14 slice (40gm)
Sweet Potato (cooked)(Gm)1225 g
Tomato (Slices)14 Slice (~20gm)
White Rice (Cooked)560 grams
Whole Milk Greek Yogurt1050 grams
Options Shopping List
Asparagus100 g
Beef Tallow10 g
Black Beans (Boiled)60 grams
Chicken Breast (Cooked)(OZ)5 oz
Cod - Cooked (Oz)6 oz
Corn (canned)60 grams
Cucumber30 g
Egg (Large)5 egg
Feta Cheese30 grams
Ground Bison 92% (cooked)9 oz
Lemon Juice5 g
Lemon Juice (Tbsp)2 Tbsp
Mixed Fruit100 grams
Mixed Vegetables (Your Choice)180 grams
Olive Oil10 g
Onion0.5 medium (~110 g)
Potatoes (gm)(Cooked)200 grams
Red Onion (gm)30 grams
Roasted Potatoes150 grams
Romaine/Cos Lettuce100 g
Salmon Patties - C.R2 4 oz
Salsa100 grams
Sirloin Steak - Cooked3 oz
Sourdough Bread1 slice (40gm)
Taco Seasoning Mix (40% Less Sodium)15 grams
Tomato0.5 medium (~123 g)
Tomato (Gm)30 g
White Rice (Cooked)425 grams
Recipes
6:30 p.m - 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).
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.