Nutrition Plan
Stoic Physique
Jeremy Holley
Updated Jul 30, 2026
Daily Targets
MondayAug 31389 cal · 186P 78C 37F
TuesdayAug 41330 cal · 192P 55C 38F
WednesdayAug 51911 cal · 196P 194C 39F
ThursdayAug 61365 cal · 186P 72C 37F
FridayAug 71365 cal · 186P 72C 37F
SaturdayAug 81298 cal · 179P 60C 38F
SundayAug 91298 cal · 179P 60C 38F
Monday
Aug 3Daily Totals
1389
Calories
186g
Protein
78g
Carbs
37g
Fat
17g
Fibre
Pre Workout
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Meal Totals
48cal1gprotein11gcarbs0gfat1gfibre
Breakfast8:00 AM
- Chobani - 20g Protein (Greek Yogurt)2 cup278 cal
- Fresh/Frozen Mixed Berries60 grams27 cal
Meal Totals
302cal40gprotein22gcarbs6gfat3gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)7 oz287 cal
- Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
335cal58gprotein10gcarbs7gfat5gfibre
Snack 3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
- Salmon (Cooked)8 oz400 cal
- Potatoes (gm)(Cooked)60 grams54 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
492cal67gprotein20gcarbs16gfat5gfibre
Tuesday
Aug 4Daily Totals
1330
Calories
192g
Protein
55g
Carbs
38g
Fat
12g
Fibre
Breakfast8:00 AM
- Chobani - 20g Protein (Greek Yogurt)2 cup278 cal
Meal Totals
278cal40gprotein16gcarbs6gfat2gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)8 oz328 cal
- Mixed Vegetables (Your Choice)70 grams28 cal
Meal Totals
356cal65gprotein6gcarbs8gfat3gfibre
Snack 3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
- Salmon (Cooked)8 oz400 cal
- Potatoes (gm)(Cooked)60 grams54 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
484cal67gprotein18gcarbs16gfat4gfibre
Wednesday
Aug 5Daily Totals
1911
Calories
196g
Protein
194g
Carbs
39g
Fat
30g
Fibre
Pre Workout
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Meal Totals
48cal1gprotein11gcarbs0gfat1gfibre
Breakfast8:00 AM
- Chobani - 20g Protein (Greek Yogurt)2 cup278 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
347cal41gprotein30gcarbs7gfat5gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)200 grams252 cal
- Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
583cal62gprotein68gcarbs7gfat9gfibre
Snack 3:00 PM
- Barebells Protein Bars1 bar212 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
265cal21gprotein25gcarbs9gfat5gfibre
Dinner7:00 PM
- Salmon (Cooked)8 oz400 cal
- Potatoes (gm)(Cooked)250 grams223 cal
- Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
668cal71gprotein60gcarbs16gfat10gfibre
Thursday
Aug 6Daily Totals
1365
Calories
186g
Protein
72g
Carbs
37g
Fat
16g
Fibre
Pre Workout
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Meal Totals
48cal1gprotein11gcarbs0gfat1gfibre
Breakfast8:00 AM
- Chobani - 20g Protein (Greek Yogurt)2 cup278 cal
Meal Totals
278cal40gprotein16gcarbs6gfat2gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)7 oz287 cal
- Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
335cal58gprotein10gcarbs7gfat5gfibre
Snack 3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
- Salmon (Cooked)8 oz400 cal
- Potatoes (gm)(Cooked)60 grams54 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
492cal67gprotein20gcarbs16gfat5gfibre
Friday
Aug 7Daily Totals
1365
Calories
186g
Protein
72g
Carbs
37g
Fat
16g
Fibre
Pre Workout
- Rice Cakes (Your Choice Flavor)1 Rice cake49 cal
Meal Totals
48cal1gprotein11gcarbs0gfat1gfibre
Breakfast8:00 AM
- Chobani - 20g Protein (Greek Yogurt)2 cup278 cal
Meal Totals
278cal40gprotein16gcarbs6gfat2gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)7 oz287 cal
- Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
335cal58gprotein10gcarbs7gfat5gfibre
Snack 3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
- Salmon (Cooked)8 oz400 cal
- Potatoes (gm)(Cooked)60 grams54 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
492cal67gprotein20gcarbs16gfat5gfibre
Saturday
Aug 8Daily Totals
1298
Calories
179g
Protein
60g
Carbs
38g
Fat
12g
Fibre
Breakfast8:00 AM
- Chobani - 20g Protein (Greek Yogurt)2 cup278 cal
Meal Totals
278cal40gprotein16gcarbs6gfat2gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)8 oz368 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
400cal58gprotein6gcarbs16gfat3gfibre
Snack 3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
- Grilled Chicken (Oz)7 oz287 cal
- Pasta (Cooked)(gm)50 grams79 cal
- Tomato Pasta Sauce (Red)30 grams13 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
Meal Totals
408cal61gprotein23gcarbs8gfat4gfibre
Sunday
Aug 9Daily Totals
1298
Calories
179g
Protein
60g
Carbs
38g
Fat
12g
Fibre
Breakfast8:00 AM
- Chobani - 20g Protein (Greek Yogurt)2 cup278 cal
Meal Totals
278cal40gprotein16gcarbs6gfat2gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)8 oz368 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
400cal58gprotein6gcarbs16gfat3gfibre
Snack 3:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner7:00 PM
- Grilled Chicken (Oz)7 oz287 cal
- Pasta (Cooked)(gm)50 grams79 cal
- Tomato Pasta Sauce (Red)30 grams13 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
Meal Totals
408cal61gprotein23gcarbs8gfat4gfibre
Additional Options
Breakfast Option
- Whey Protein Powder2 scoop243 cal
- Almond Milk, Unsweetened (FLOZ)8 fl oz35 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
347cal50gprotein21gcarbs7gfat4gfibre
Lunch/Dinner Option #1 (Hotel)
- Cedar Plank Salmon10 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
Lunch/Dinner Option #2 (Hotel)
- Roasted Half Chicken10 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
Lunch/Dinner Option #3 (Hotel)
- Flat Iron Steak Frites10 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
Lunch Option (Home)
- Onion (Gm)60 g26 cal
- Bell Pepper60 g19 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)60 g25 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil6 g54 cal
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
563cal51gprotein47gcarbs19gfat7gfibre
Dinner Option (Home)
- Grilled Chicken (Oz)6 oz246 cal
- 365 - Guacamole Single Serve (57Gm)1 cup100 cal
- Spinach (Gm)40 g12 cal
- Primal Balsamic Vinaigrette10 ml34 cal
- White Rice (Cooked)150 grams189 cal
Meal Totals
582cal53gprotein52gcarbs18gfat7gfibre
Dinner Option
- Chicken Caesar Salad - Publix1 salad630 cal
Meal Totals
630cal40gprotein32gcarbs38gfat4gfibre
Dinner Option
- Tyson Blackened Chicken Breast Strips8 oz296 cal
- Minute Rice1 cups199 cal
- Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
543cal60gprotein51gcarbs11gfat5gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)16 oz
Barebells Protein Bars7 bar
Chobani - 20g Protein (Greek Yogurt)14 cup
Fresh/Frozen Mixed Berries310 grams
Grilled Chicken (Oz)50 oz
Mixed Vegetables (Your Choice)1330 grams
Pasta (Cooked)(gm)100 grams
Potatoes (gm)(Cooked)490 grams
Rice Cakes (Your Choice Flavor)4 Rice cake
Salmon (Cooked)40 oz
Tomato Pasta Sauce (Red)60 grams
White Rice (Cooked)200 grams
Options Shopping List
365 - Guacamole Single Serve (57Gm)1 cup
93/7 Lean Ground Beef (Cooked)6 oz
Almond Milk, Unsweetened (FLOZ)8 fl oz
Bell Pepper60 g
Broccoli (gm)60 g
Cedar Plank Salmon1
Chicken Caesar Salad - Publix1 salad
Flat Iron Steak Frites1
Fresh/Frozen Mixed Berries150 grams
Grilled Chicken (Oz)6 oz
Minute Rice1 cups
Mixed Vegetables (Your Choice)120 grams
Olive Oil6 g
Onion (Gm)60 g
Primal Balsamic Vinaigrette10 ml
Roasted Half Chicken1
Soy Sauce, Low Sodium (tbsp)3 tbsp
Spinach (Gm)90 g
Tyson Blackened Chicken Breast Strips8 oz
Whey Protein Powder2 scoop
White Rice (Cooked)250 grams
Recipes
Grilled Chicken Guac Bowltap
NOTE: Chicken weighed out COOKED
1) Cook the Chicken
Season chicken breast with olive oil, salt, pepper, and garlic powder.
Grill or pan-sear 4–5 minutes per side until golden and cooked through (165°F internal temperature). Slice into strips or cubes
2)Prepare the Rice
Cook white rice ahead of time (1 part rice : 2 parts water, simmer until fluffy).
3)Assemble the Bowl
Start with baby spinach at the base then add warm rice and sliced grilled chicken. Top with dressing and guac cup to stir in.
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!