Nutrition Plan
Stoic Physique
Adam Knutz
Updated Jul 30, 2026
Daily Targets
MondayAug 31144 cal · 128P 113C 20F
TuesdayAug 41144 cal · 128P 113C 20F
WednesdayAug 51080 cal · 120P 87C 28F
ThursdayAug 61193 cal · 129P 95C 33F
FridayAug 71529 cal · 131P 168C 37F
SaturdayAug 81596 cal · 167P 133C 44F
SundayAug 91596 cal · 167P 133C 44F
Monday
Aug 3Daily Totals
1144
Calories
128g
Protein
113g
Carbs
20g
Fat
28g
Fibre
Breakfast 8:00 AM
- Greek Yogurt - Nonfat - Any Flavor180 grams101 cal
- Fresh/Frozen Mixed Berries50 grams23 cal
- Granola15 grams71 cal
Meal Totals
191cal16gprotein25gcarbs3gfat1gfibre
Snack 10:00AM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Preworkout
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
DInner 6:00 PM
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)120 grams157 cal
- Sweet Corn, Frozen25 g26 cal
- Salsa75 grams25 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.25 medium (~123 g)7 cal
- Grilled Chicken (Oz)6 oz246 cal
Meal Totals
547cal63gprotein58gcarbs7gfat23gfibre
Snack 9:00 PM
- Oikos - Triple 0 - Any Flavor100 grams59 cal
- Whey Protein Powder0.5 scoop61 cal
- Pb2 - Powdered Peanut Butter15 grams72 cal
- Lilly'S Chocolate Chips (gm)7 grams34 cal
Meal Totals
225cal29gprotein16gcarbs5gfat1gfibre
Tuesday
Aug 4Daily Totals
1144
Calories
128g
Protein
113g
Carbs
20g
Fat
28g
Fibre
Breakfast 8:00 AM
- Greek Yogurt - Nonfat - Any Flavor180 grams101 cal
- Fresh/Frozen Mixed Berries50 grams23 cal
- Granola15 grams71 cal
Meal Totals
191cal16gprotein25gcarbs3gfat1gfibre
Snack 10:00AM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Preworkout
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
DInner 6:00 PM
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)120 grams157 cal
- Sweet Corn, Frozen25 g26 cal
- Salsa75 grams25 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.25 medium (~123 g)7 cal
- Grilled Chicken (Oz)6 oz246 cal
Meal Totals
547cal63gprotein58gcarbs7gfat23gfibre
Snack 9:00 PM
- Oikos - Triple 0 - Any Flavor100 grams59 cal
- Whey Protein Powder0.5 scoop61 cal
- Pb2 - Powdered Peanut Butter15 grams72 cal
- Lilly'S Chocolate Chips (gm)7 grams34 cal
Meal Totals
225cal29gprotein16gcarbs5gfat1gfibre
Wednesday
Aug 5Daily Totals
1080
Calories
120g
Protein
87g
Carbs
28g
Fat
8g
Fibre
Breakfast 8:00 AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries50 grams23 cal
- Granola10 grams47 cal
Meal Totals
150cal13gprotein20gcarbs2gfat1gfibre
Snack 10:00AM
- David - Protein Bar1 bar182 cal
Meal Totals
186cal28gprotein14gcarbs2gfat1gfibre
DInner 6:00 PM
- White Rice (Cooked)80 grams101 cal
- Flank Steak - (Cooked)5.5 oz279 cal
- Sesame Oil5 g45 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium20 g13 cal
- Brown Sugar1 tsp18 cal
- Ginger, Root3 g2 cal
- Minced Garlic3 grams2 cal
- Black Pepper (Dash)1 dash0 cal
- Sesame Seeds3 g20 cal
Meal Totals
519cal50gprotein37gcarbs19gfat5gfibre
Snack 9:00 PM
- Oikos - Triple 0 - Any Flavor100 grams59 cal
- Whey Protein Powder0.5 scoop61 cal
- Pb2 - Powdered Peanut Butter15 grams72 cal
- Lilly'S Chocolate Chips (gm)7 grams34 cal
Meal Totals
225cal29gprotein16gcarbs5gfat1gfibre
Thursday
Aug 6Daily Totals
1193
Calories
129g
Protein
95g
Carbs
33g
Fat
10g
Fibre
Breakfast 8:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries50 grams23 cal
- Granola15 grams71 cal
- Whey Protein Powder0.5 scoop61 cal
Meal Totals
268cal30gprotein28gcarbs4gfat1gfibre
Snack 10:00AM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Preworkout
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
DInner 6:00 PM
- White Rice (Cooked)80 grams101 cal
- Flank Steak - (Cooked)5.5 oz279 cal
- Sesame Oil5 g45 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium20 g13 cal
- Brown Sugar1 tsp18 cal
- Ginger, Root3 g2 cal
- Minced Garlic3 grams2 cal
- Black Pepper (Dash)1 dash0 cal
- Sesame Seeds3 g20 cal
Meal Totals
519cal50gprotein37gcarbs19gfat5gfibre
Snack 9:00 PM
- Oikos - Triple 0 - Any Flavor100 grams59 cal
- Whey Protein Powder0.5 scoop61 cal
- Pb2 - Powdered Peanut Butter15 grams72 cal
- Lilly'S Chocolate Chips (gm)7 grams34 cal
Meal Totals
225cal29gprotein16gcarbs5gfat1gfibre
Friday
Aug 7Daily Totals
1529
Calories
131g
Protein
168g
Carbs
37g
Fat
21g
Fibre
Breakfast 8:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Granola20 grams95 cal
Meal Totals
277cal19gprotein39gcarbs5gfat3gfibre
Snack 10:00AM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
- Mandarin Orange1 medium40 cal
Meal Totals
181cal20gprotein14gcarbs5gfat3gfibre
Preworkout
- Mandarin Orange2 medium80 cal
Meal Totals
80cal2gprotein18gcarbs0gfat3gfibre
DInner 6:00 PM
- White Rice (Cooked)200 grams252 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 Oil10 g90 cal
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
Meal Totals
805cal62gprotein83gcarbs25gfat11gfibre
Snack 9:00 PM
- David - Protein Bar1 bar182 cal
Meal Totals
186cal28gprotein14gcarbs2gfat1gfibre
Saturday
Aug 8Daily Totals
1596
Calories
167g
Protein
133g
Carbs
44g
Fat
42g
Fibre
Breakfast 8:00 AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- Granola10 grams47 cal
Meal Totals
162cal13gprotein23gcarbs2gfat2gfibre
Snack 10:00AM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Lunch 1:00 PM
- G Hughes - Sugar Free BBQ Sauce40 grams11 cal
- Grilled Chicken (Oz)5 oz205 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
- Low Fat Shredded Cheese20 grams64 cal
Meal Totals
374cal53gprotein9gcarbs14gfat18gfibre
Snack 3:30 PM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
DInner 6:00 PM
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)40 grams52 cal
- Corn (canned)40 grams31 cal
- Salsa100 grams34 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.5 medium (~123 g)14 cal
- Sirloin Steak - Cooked5 oz243 cal
- White Rice (Cooked)80 grams101 cal
Meal Totals
693cal53gprotein73gcarbs21gfat18gfibre
Snack 9:00 PM
- David - Protein Bar1 bar182 cal
Meal Totals
186cal28gprotein14gcarbs2gfat1gfibre
Sunday
Aug 9Daily Totals
1596
Calories
167g
Protein
133g
Carbs
44g
Fat
42g
Fibre
Breakfast 8:00 AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- Granola10 grams47 cal
Meal Totals
162cal13gprotein23gcarbs2gfat2gfibre
Snack 10:00AM
- Quest Protein Chips (Snack Bag)1 Bag (32gm)137 cal
Meal Totals
141cal19gprotein5gcarbs5gfat1gfibre
Lunch 1:00 PM
- G Hughes - Sugar Free BBQ Sauce40 grams11 cal
- Grilled Chicken (Oz)5 oz205 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
- Low Fat Shredded Cheese20 grams64 cal
Meal Totals
374cal53gprotein9gcarbs14gfat18gfibre
Snack 3:30 PM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
DInner 6:00 PM
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)40 grams52 cal
- Corn (canned)40 grams31 cal
- Salsa100 grams34 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.5 medium (~123 g)14 cal
- Sirloin Steak - Cooked5 oz243 cal
- White Rice (Cooked)80 grams101 cal
Meal Totals
693cal53gprotein73gcarbs21gfat18gfibre
Snack 9:00 PM
- David - Protein Bar1 bar182 cal
Meal Totals
186cal28gprotein14gcarbs2gfat1gfibre
Additional Options
Breakfast Option #1
- Egg (Large)1 egg75 cal
- Egg White150 g73 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
182cal23gprotein9gcarbs6gfat2gfibre
Lunch Option #1
- Natures Own - Sourdough Bread2 slice154 cal
- Kraft Deli Deluxe Reduced Fat Yellow American Cheese Slices1 slice54 cal
- Chicken Thigh, Cooked120 g207 cal
- Tomato (Slices)1 Slice (~20gm)5 cal
- Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)3 cal
Meal Totals
424cal40gprotein30gcarbs16gfat4gfibre
Lunch Option #2
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Albacore Tuna (Canned In Water)(5oz)1 can177 cal
- White Rice (Cooked)80 grams101 cal
- Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
- Sesame Seeds5 g34 cal
Meal Totals
447cal38gprotein31gcarbs19gfat7gfibre
Dinner Option #1
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)40 grams52 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.5 medium (~110 g)24 cal
- Salsa75 grams25 cal
- Tomato0.25 medium (~123 g)7 cal
- White Rice (Cooked)80 grams101 cal
- Sirloin Steak - Cooked5 oz243 cal
- Chipotle Peppers In Adobo Sauce By La Costena30 mL22 cal
Meal Totals
529cal50gprotein62gcarbs9gfat11gfibre
Dinner Option #2
- Medium Pizza (Varied Toppings)(Slices)2 Slice646 cal
Meal Totals
646cal24gprotein70gcarbs30gfat4gfibre
On the Go Option
- Spinach, Feta & Egg White Wrap - Starbucks1 serving288 cal
Meal Totals
288cal20gprotein34gcarbs8gfat
On the Go Option #2
- Chick-Fil-A Grilled Chicken Sandwich1 serving391 cal
- Chic-fil-a Grilled Nugget6 nugget98 cal
Meal Totals
485cal47gprotein45gcarbs13gfat10gfibre
On the Go Option #3
- G Hughes - Sugar Free BBQ Sauce40 grams11 cal
- Whole Foods - Grilled Chicken Breast (Prepared Foods)5 oz222 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Low Fat Shredded Cheese25 grams81 cal
Meal Totals
470cal57gprotein11gcarbs22gfat35gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)7 oz
Avocado (Single)1 medium (~150 g edible)
Bell Pepper100 g
Black Beans (Boiled)320 grams
Black Pepper (Dash)2 dash
Broccoli (gm)300 g
Brown Sugar2 tsp
Corn (canned)80 grams
David - Protein Bar4 bar
Flank Steak - (Cooked)11 oz
Fresh/Frozen Mixed Berries510 grams
G Hughes - Sugar Free BBQ Sauce80 grams
Ginger, Root6 g
Granola95 grams
Greek Yogurt - Nonfat - Any Flavor1210 grams
Grilled Chicken (Oz)22 oz
Lilly'S Chocolate Chips (gm)28 grams
Low Fat Shredded Cheese40 grams
Mandarin Orange8 medium
Minced Garlic6 grams
Mission Foods - Carb Balance Flour Tortillas2 serving
Oikos - Triple 0 - Any Flavor400 grams
Olive Oil10 g
Onion2 medium (~110 g)
Onion (Gm)80 g
Pb2 - Powdered Peanut Butter60 grams
Quest Protein Chips (Snack Bag)6 Bag (32gm)
Romaine/Cos Lettuce600 g
Salsa350 grams
Sesame Oil10 g
Sesame Seeds6 g
Sirloin Steak - Cooked10 oz
Soy Sauce, Low Sodium40 g
Soy Sauce, Low Sodium (tbsp)3 tbsp
Spinach (Gm)50 g
Sweet Corn, Frozen50 g
Taco Seasoning Mix (40% Less Sodium)60 grams
Tomato1.5 medium (~123 g)
Whey Protein Powder2.5 scoop
White Rice (Cooked)520 grams
Options Shopping List
Albacore Tuna (Canned In Water)(5oz)1 can
Avocado (Single)0.5 medium (~150 g edible)
Black Beans (Boiled)40 grams
Chic-fil-a Grilled Nugget6 nugget
Chick-Fil-A Grilled Chicken Sandwich1 serving
Chicken Thigh, Cooked120 g
Chipotle Peppers In Adobo Sauce By La Costena30 mL
Egg (Large)1 egg
Egg White150 g
Fresh/Frozen Mixed Berries80 grams
G Hughes - Sugar Free BBQ Sauce40 grams
Iceberg Lettuce (Leaf)2 Leaf (med - 8gm)
Kraft Deli Deluxe Reduced Fat Yellow American Cheese Slices1 slice
Low Fat Shredded Cheese25 grams
Medium Pizza (Varied Toppings)(Slices)2 Slice
Mission Foods - Carb Balance Flour Tortillas2 serving
Natures Own - Sourdough Bread2 slice
Onion0.5 medium (~110 g)
Romaine/Cos Lettuce200 g
Salsa75 grams
Sesame Seeds5 g
Sirloin Steak - Cooked5 oz
Soy Sauce, Low Sodium (tbsp)1 tbsp
Spinach, Feta & Egg White Wrap - Starbucks1 serving
Taco Seasoning Mix (40% Less Sodium)15 grams
Tomato0.3 medium (~123 g)
Tomato (Slices)1 Slice (~20gm)
White Rice (Cooked)160 grams
Whole Foods - Grilled Chicken Breast (Prepared Foods)5 oz
Recipes
Grilled Chicken Fiesta Bowltap
NOTE: Chicken is weighed out COOKED
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 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.
Giant Reeces Protein Cuptap
1) Mix yogurt, protein powder, PB2, vanilla until smooth
2) Top with melted sugar free chocolate
3) Freeze until set
Ground Beef Stir Frytap
DIRECTIONS
NOTE: Ground beef is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add cooked ground beef to the pan after veggies are pretty much fully cooked.
- Mix in pan together and let sit for a few minutes after turning stove top off to simmer
- Enjoy!
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.
Steak Fiesta Bowltap
NOTE: Steak is weighed out COOKED
1. Cook steak with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice, chipotle peppers 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 steak and dress with the bean and corn mixture.
Chicken Sandwichtap
Form Sandwich from ingredients listed. Lettuce and tomatoes are optional; can swap for other light greens: pickles, onions...etc (just not avocado)
Chiptole Steak Fiesta Bowltap
NOTE: Steak is weighed out COOKED
1. Cook steak with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice, chipotle peppers 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 steak and dress with the bean and corn mixture.
Asian Avocado Tuna Rice Bowltap
1. Prepare the Base
* Place the cooked white rice into a bowl as the foundation of your dish.
2. Add the Tuna
* Drain the can of tuna.
* Flake the tuna with a fork and layer it evenly over the rice.
3. Add the Avocado
* Slice the avocado into cubes or thin slices.
* Arrange on top of the rice and tuna.
4. Season with Sauce
* Drizzle the low-sodium soy sauce evenly across the bowl.
* You can adjust the amount depending on taste.
5. Finish with Sesame Seeds
* Sprinkle sesame seeds over the top for added crunch and flavor.
6. **Optional Add-Ons (low-calorie boosts)**
* Fresh cucumber, radish, or shredded cabbage for crunch.
* Pickled ginger or a squeeze of lime for brightness.
* Chili flakes or sriracha (sparingly) for heat.
7. Serve & Enjoy