Stoic Physique

Nutrition Plan

Stoic Physique
Chris Preti
Updated Jul 30, 2026

Daily Targets

MondayAug 32055 cal · 183P 216C 51F
TuesdayAug 42004 cal · 178P 206C 52F
WednesdayAug 52055 cal · 183P 216C 51F
ThursdayAug 62004 cal · 178P 206C 52F
FridayAug 72020 cal · 175P 213C 52F
SaturdayAug 82009 cal · 177P 206C 53F
SundayAug 92047 cal · 181P 216C 51F

Monday

Aug 3
Daily Totals
2055
Calories
183g
Protein
216g
Carbs
51g
Fat
57g
Fibre
Pre workout
  • Whey Protein Powder2 scoop243 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
355cal49gprotein33gcarbs3gfat3gfibre
Breakfast7:30 AM
  • Royo - Bagel1 bagel69 cal
  • Cream Cheese30 g90 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
274cal12gprotein34gcarbs10gfat35gfibre
Lunch12:30 PM
  • Chicken Breast, Cooked150 g226 cal
  • Sweet Potato (Grilled)1 serving149 cal
  • Olive Oil12 g108 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Broccoli (gm)200 g82 cal
Meal Totals
623cal61gprotein43gcarbs23gfat9gfibre
Dinner6:30 PM
  • Chicken Breast, Cooked100 g151 cal
  • Sweet Potato (cooked)(Gm)200 g174 cal
  • Coconut Oil12 g107 cal
  • BBQ Sauce30 grams60 cal
  • Spring Mix3 oz19 cal
Meal Totals
507cal35gprotein58gcarbs15gfat8gfibre
Snack8:00 PM
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
  • Blueberries100 g64 cal
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
296cal26gprotein48gcarbs0gfat2gfibre

Tuesday

Aug 4
Daily Totals
2004
Calories
178g
Protein
206g
Carbs
52g
Fat
55g
Fibre
Breakfast7:30 AM
  • Royo - Bagel1 bagel69 cal
  • Cream Cheese25 g76 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
265cal12gprotein34gcarbs9gfat35gfibre
Lunch12:30 PM
  • Chicken Breast, Cooked150 g226 cal
  • Sweet Potato (Grilled)1 serving149 cal
  • Olive Oil12 g108 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Broccoli (gm)200 g82 cal
Meal Totals
623cal61gprotein43gcarbs23gfat9gfibre
Snack3:00 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
216cal17gprotein37gcarbs0gfat4gfibre
Dinner6:30 PM
  • Sirloin Steak - Cooked6 oz292 cal
  • Sweet Potato (cooked)(Gm)120 g105 cal
  • Olive Oil8 g72 cal
  • Gochujang Sauce3 tsp60 cal
  • Spring Mix3 oz19 cal
Meal Totals
542cal54gprotein41gcarbs18gfat5gfibre
Snack8 PM
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
  • Blueberries100 g64 cal
  • Yasso Frozen Yogurt Bar1 bar92 cal
  • Cottage Cheese 2%80 g65 cal
Meal Totals
358cal34gprotein51gcarbs2gfat2gfibre

Wednesday

Aug 5
Daily Totals
2055
Calories
183g
Protein
216g
Carbs
51g
Fat
57g
Fibre
Pre workout
  • Whey Protein Powder2 scoop243 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
355cal49gprotein33gcarbs3gfat3gfibre
Breakfast7:30 AM
  • Royo - Bagel1 bagel69 cal
  • Cream Cheese30 g90 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
274cal12gprotein34gcarbs10gfat35gfibre
Lunch12:30 PM
  • Chicken Breast, Cooked150 g226 cal
  • Sweet Potato (Grilled)1 serving149 cal
  • Olive Oil12 g108 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Broccoli (gm)200 g82 cal
Meal Totals
623cal61gprotein43gcarbs23gfat9gfibre
Dinner6:30 PM
  • Chicken Breast, Cooked100 g151 cal
  • Sweet Potato (cooked)(Gm)200 g174 cal
  • Coconut Oil12 g107 cal
  • BBQ Sauce30 grams60 cal
  • Spring Mix3 oz19 cal
Meal Totals
507cal35gprotein58gcarbs15gfat8gfibre
Snack8:00 PM
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
  • Blueberries100 g64 cal
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
296cal26gprotein48gcarbs0gfat2gfibre

Thursday

Aug 6
Daily Totals
2004
Calories
178g
Protein
206g
Carbs
52g
Fat
55g
Fibre
Breakfast7:30 AM
  • Royo - Bagel1 bagel69 cal
  • Cream Cheese25 g76 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
265cal12gprotein34gcarbs9gfat35gfibre
Lunch12:30 PM
  • Chicken Breast, Cooked150 g226 cal
  • Sweet Potato (Grilled)1 serving149 cal
  • Olive Oil12 g108 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Broccoli (gm)200 g82 cal
Meal Totals
623cal61gprotein43gcarbs23gfat9gfibre
Snack3:00 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
216cal17gprotein37gcarbs0gfat4gfibre
Dinner6:30 PM
  • Sirloin Steak - Cooked6 oz292 cal
  • Sweet Potato (cooked)(Gm)120 g105 cal
  • Olive Oil8 g72 cal
  • Gochujang Sauce3 tsp60 cal
  • Spring Mix3 oz19 cal
Meal Totals
542cal54gprotein41gcarbs18gfat5gfibre
Snack8:00 PM
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
  • Blueberries100 g64 cal
  • Yasso Frozen Yogurt Bar1 bar92 cal
  • Cottage Cheese 2%80 g65 cal
Meal Totals
358cal34gprotein51gcarbs2gfat2gfibre

Friday

Aug 7
Daily Totals
2020
Calories
175g
Protein
213g
Carbs
52g
Fat
57g
Fibre
Pre workout
  • Whey Protein Powder1 scoop122 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
238cal25gprotein30gcarbs2gfat3gfibre
Breakfast7:30 AM
  • Royo - Bagel1 bagel69 cal
  • Cream Cheese30 g90 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
274cal12gprotein34gcarbs10gfat35gfibre
Lunch12:30 PM
  • Chicken Breast, Cooked150 g226 cal
  • Sweet Potato (Grilled)1 serving149 cal
  • Olive Oil12 g108 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Broccoli (gm)200 g82 cal
Meal Totals
623cal61gprotein43gcarbs23gfat9gfibre
Dinner6:30 PM
  • Chicken Breast, Cooked150 g226 cal
  • Sweet Potato (cooked)(Gm)200 g174 cal
  • Coconut Oil12 g107 cal
  • BBQ Sauce30 grams60 cal
  • Spring Mix3 oz19 cal
Meal Totals
589cal51gprotein58gcarbs17gfat8gfibre
Snack8:00 PM
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
  • Blueberries100 g64 cal
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
296cal26gprotein48gcarbs0gfat2gfibre

Saturday

Aug 8
Daily Totals
2009
Calories
177g
Protein
206g
Carbs
53g
Fat
46g
Fibre
Breakfast7:30 AM
  • Royo - Bagel1 bagel69 cal
  • Cream Cheese25 g76 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
382cal36gprotein37gcarbs10gfat35gfibre
Lunch12:30 PM
  • Chicken Breast, Cooked150 g226 cal
  • Sweet Potato (Grilled)1 serving149 cal
  • Olive Oil12 g108 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Broccoli (gm)200 g82 cal
Meal Totals
623cal61gprotein43gcarbs23gfat9gfibre
Snack3:00 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Meal Totals
112cal16gprotein12gcarbs0gfat
Dinner6:30 PM
  • whiskey1 Oz65 cal
  • Grilled Chicken Gyro1 serving528 cal
Meal Totals
596cal38gprotein66gcarbs20gfat
Snack8:00 PM
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
  • Blueberries100 g64 cal
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
296cal26gprotein48gcarbs0gfat2gfibre

Sunday

Aug 9
Daily Totals
2047
Calories
181g
Protein
216g
Carbs
51g
Fat
57g
Fibre
Pre workout
  • Whey Protein Powder2 scoop243 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
355cal49gprotein33gcarbs3gfat3gfibre
Breakfast7:30 AM
  • Royo - Bagel1 bagel69 cal
  • Cream Cheese30 g90 cal
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
274cal12gprotein34gcarbs10gfat35gfibre
Lunch12:30 PM
  • Chicken Breast, Cooked120 g181 cal
  • Sweet Potato (Grilled)1 serving149 cal
  • Olive Oil12 g108 cal
  • Greek Yogurt - Nonfat - Any Flavor100 grams56 cal
  • Broccoli (gm)200 g82 cal
Meal Totals
578cal52gprotein43gcarbs22gfat9gfibre
Dinner6:30 PM
  • Chicken Breast, Cooked120 g181 cal
  • Sweet Potato (cooked)(Gm)200 g174 cal
  • Coconut Oil12 g107 cal
  • BBQ Sauce30 grams60 cal
  • Spring Mix3 oz19 cal
Meal Totals
544cal42gprotein58gcarbs16gfat8gfibre
Snack8:00 PM
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
  • Blueberries100 g64 cal
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
296cal26gprotein48gcarbs0gfat2gfibre

Shopping List

Apple (Whole)2 medium (~182 g)
Banana, Single11 medium (~118 g)
BBQ Sauce120 grams
Blueberries700 g
Broccoli (gm)1400 g
Chicken Breast, Cooked1490 g
Coconut Oil48 g
Cottage Cheese 2%160 g
Cream Cheese195 g
Gochujang Sauce6 tsp
Greek Yogurt - Nonfat - Any Flavor3050 grams
Grilled Chicken Gyro1 serving
Olive Oil100 g
Royo - Bagel7 bagel
Sirloin Steak - Cooked12 oz
Spring Mix18 oz
Sweet Potato (cooked)(Gm)1040 g
Sweet Potato (Grilled)7 serving
Whey Protein Powder8 scoop
whiskey1 Oz
Yasso Frozen Yogurt Bar7 bar