Nutrition Plan
Stoic Physique
Mikael Petrosyan
Updated Jul 30, 2026
Daily Targets
MondayAug 31465 cal · 160P 69C 61F
TuesdayAug 41601 cal · 158P 96C 65F
WednesdayAug 51481 cal · 145P 79C 65F
ThursdayAug 61572 cal · 157P 83C 68F
FridayAug 71473 cal · 143P 70C 69F
SaturdayAug 81610 cal · 160P 94C 66F
SundayAug 91548 cal · 152P 91C 64F
Surgery Day1595 cal · 144P 104C 67F
Monday
Aug 3Daily Totals
1465
Calories
160g
Protein
69g
Carbs
61g
Fat
52g
Fibre
Morning Essentials
- Lmnt Electrolyte Drink Mix1 packet4 cal
- Drinking Water2 cups0 cal
- Brewed Coffee1 cup2 cal
- EAA's - 1st Phorm1 scoop0 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
MEAL 1
- 96/4 Lean Ground Beef (Cooked)5 oz235 cal
- Hero Flour Tortillas (Low carb)2 tortilla154 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Wilde - Protein Chips (Snack Bag - 38Gm)1 bag (38gm)209 cal
Meal Totals
655cal70gprotein24gcarbs31gfat36gfibre
MEAL 2
- Rotisserie Chicken7 oz385 cal
- Potatoes (gm)(Cooked)100 grams89 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
533cal54gprotein32gcarbs21gfat8gfibre
Snack
- Transparent Labs - Protein Powder0.5 scoop63 cal
- Cottage Cheese 1%150 grams157 cal
- ChocZero Dark Chocolate Chips15 gm53 cal
Meal Totals
273cal36gprotein12gcarbs9gfat8gfibre
Tuesday
Aug 4Daily Totals
1601
Calories
158g
Protein
96g
Carbs
65g
Fat
58g
Fibre
Morning Essentials
- Drinking Water2 cups0 cal
- Brewed Coffee1 cup2 cal
- EAA's - 1st Phorm1 scoop0 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
MEAL 1
- 96/4 Lean Ground Beef (Cooked)5 oz235 cal
- Hero Flour Tortillas (Low carb)2 tortilla154 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Wilde - Protein Chips (Snack Bag - 38Gm)1 bag (38gm)209 cal
Meal Totals
655cal70gprotein24gcarbs31gfat36gfibre
MEAL 2
- Rotisserie Chicken7 oz385 cal
- Potatoes (gm)(Cooked)200 grams178 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
621cal56gprotein52gcarbs21gfat10gfibre
Pre Workout
- ChocZero Animal Crackers24 cookies127 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Transparent Labs - Protein Powder1 scoop125 cal
Meal Totals
321cal32gprotein19gcarbs13gfat12gfibre
Post Workout
- Lmnt Electrolyte Drink Mix1 packet4 cal
- Drinking Water2 cups0 cal
- EAA's - 1st Phorm1 scoop0 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
Wednesday
Aug 5Daily Totals
1481
Calories
145g
Protein
79g
Carbs
65g
Fat
46g
Fibre
Morning Essentials
- Lmnt Electrolyte Drink Mix1 packet4 cal
- Drinking Water2 cups0 cal
- Brewed Coffee1 cup2 cal
- EAA's - 1st Phorm1 scoop0 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
MEAL 1
- 96/4 Lean Ground Beef (Cooked)5 oz235 cal
- Hero Flour Tortillas (Low carb)2 tortilla154 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Wilde - Protein Chips (Snack Bag - 38Gm)1 bag (38gm)209 cal
Meal Totals
655cal70gprotein24gcarbs31gfat36gfibre
MEAL 2
- Rotisserie Chicken7 oz385 cal
- Potatoes (gm)(Cooked)100 grams89 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
533cal54gprotein32gcarbs21gfat8gfibre
Snack
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Almonds25 g155 cal
Meal Totals
289cal21gprotein22gcarbs13gfat2gfibre
Thursday
Aug 6Daily Totals
1572
Calories
157g
Protein
83g
Carbs
68g
Fat
63g
Fibre
Morning Essentials
- Drinking Water2 cups0 cal
- Brewed Coffee1 cup2 cal
- EAA's - 1st Phorm1 scoop0 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
MEAL 1
- 96/4 Lean Ground Beef (Cooked)5 oz235 cal
- Hero Flour Tortillas (Low carb)2 tortilla154 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Wilde - Protein Chips (Snack Bag - 38Gm)1 bag (38gm)209 cal
Meal Totals
655cal70gprotein24gcarbs31gfat36gfibre
MEAL 2
- Rotisserie Chicken7 oz385 cal
- Potatoes (gm)(Cooked)200 grams178 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
621cal56gprotein52gcarbs21gfat10gfibre
Pre Workout
- Transparent Labs - Protein Powder1 scoop125 cal
- ChocZero Dark Chocolate Jolies Cookies3 cookies165 cal
Meal Totals
292cal31gprotein6gcarbs16gfat17gfibre
Post Workout
- Lmnt Electrolyte Drink Mix1 packet4 cal
- Drinking Water2 cups0 cal
- EAA's - 1st Phorm1 scoop0 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
Friday
Aug 7Daily Totals
1473
Calories
143g
Protein
70g
Carbs
69g
Fat
54g
Fibre
Morning Essentials
- Lmnt Electrolyte Drink Mix1 packet4 cal
- Drinking Water2 cups0 cal
- Brewed Coffee1 cup2 cal
- EAA's - 1st Phorm1 scoop0 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
MEAL 1
- 96/4 Lean Ground Beef (Cooked)5 oz235 cal
- Hero Flour Tortillas (Low carb)2 tortilla154 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Wilde - Protein Chips (Snack Bag - 38Gm)1 bag (38gm)209 cal
Meal Totals
655cal70gprotein24gcarbs31gfat36gfibre
MEAL 2
- Rotisserie Chicken7 oz385 cal
- Potatoes (gm)(Cooked)100 grams89 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
533cal54gprotein32gcarbs21gfat8gfibre
Snack
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- ChocZero Dark Chocolate Chips20 gm70 cal
- Almonds20 g124 cal
Meal Totals
281cal19gprotein13gcarbs17gfat10gfibre
Saturday
Aug 8Daily Totals
1610
Calories
160g
Protein
94g
Carbs
66g
Fat
32g
Fibre
Morning Essentials
- Drinking Water2 cups0 cal
- Brewed Coffee1 cup2 cal
- EAA's - 1st Phorm1 scoop0 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
MEAL 1
- Oats40 g (dry)153 cal
- Transparent Labs - Protein Powder1 scoop125 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Egg (Large)3 egg226 cal
- Beef Bacon3 slice116 cal
Meal Totals
668cal65gprotein39gcarbs28gfat6gfibre
MEAL 2
- Sirloin Steak - Cooked7 oz340 cal
- White Rice (Cooked)125 grams158 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil10 g90 cal
Meal Totals
646cal64gprotein48gcarbs22gfat9gfibre
Pre Workout
- ChocZero Dark Chocolate Jolies Cookies3 cookies165 cal
- Transparent Labs - Protein Powder1 scoop125 cal
Meal Totals
292cal31gprotein6gcarbs16gfat17gfibre
Post Workout
- Lmnt Electrolyte Drink Mix1 packet4 cal
- Drinking Water2 cups0 cal
- EAA's - 1st Phorm1 scoop0 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
Sunday
Aug 9Daily Totals
1548
Calories
152g
Protein
91g
Carbs
64g
Fat
21g
Fibre
Morning Essentials
- Drinking Water2 cups0 cal
- Brewed Coffee1 cup2 cal
- EAA's - 1st Phorm1 scoop0 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
MEAL 1
- Oats40 g (dry)153 cal
- Transparent Labs - Protein Powder1 scoop125 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Egg (Large)3 egg226 cal
- Beef Bacon3 slice116 cal
Meal Totals
668cal65gprotein39gcarbs28gfat6gfibre
MEAL 2
- Sirloin Steak - Cooked7 oz340 cal
- White Rice (Cooked)100 grams126 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil10 g90 cal
Meal Totals
594cal62gprotein37gcarbs22gfat6gfibre
Pre Workout
- Cottage Cheese 1%150 grams157 cal
- ChocZero Animal Crackers24 cookies127 cal
Meal Totals
282cal25gprotein14gcarbs14gfat9gfibre
Post Workout
- Lmnt Electrolyte Drink Mix1 packet4 cal
- Drinking Water2 cups0 cal
- EAA's - 1st Phorm1 scoop0 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
Surgery Day
Daily Totals
1595
Calories
144g
Protein
104g
Carbs
67g
Fat
23g
Fibre
Breakfast
- Drinking Water2 cups0 cal
- Brewed Coffee1 cup2 cal
- EAA's - 1st Phorm1 scoop0 cal
Meal Totals
0cal0gprotein0gcarbs0gfat
NoteGoal: Optimize hydration, support cognitive performance throughout the workday, and strategically introduce amino acids to preserve lean muscle mass while maintaining the benefits of your intermittent fasting routine.
MEAL 22:00 AM
- Rotisserie Chicken8 oz440 cal
- Minute Rice1 cups199 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
699cal63gprotein51gcarbs27gfat6gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Pre workout5:30 AM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- ChocZero Dark Chocolate Jolies Cookies2 cookies110 cal
Meal Totals
198cal17gprotein10gcarbs10gfat11gfibre
Snack1:00 PM
- Chomps Beef Stick2 beef stick206 cal
- Wilde - Protein Chips (Snack Bag - 38Gm)1 bag (38gm)209 cal
Meal Totals
415cal33gprotein10gcarbs27gfat
Snack1:00 PM
- Premier Protein Shake1 bottle167 cal
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
279cal31gprotein32gcarbs3gfat6gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Post workout6:30 PM
- Lmnt Electrolyte Drink Mix1 packet4 cal
- Drinking Water2 cups0 cal
- EAA's - 1st Phorm1 scoop0 cal
Meal Totals
4cal0gprotein1gcarbs0gfat
NoteNOTE: If not Training, consume electrolyte packet in the morning and cut the rest out of the evening.
Additional Options
Additional Meal 1 option #1
(Steak+Eggs+Toast)
- Sirloin Steak - Cooked5 oz243 cal
- Egg (Large)3 egg226 cal
- Hero Bread (Low Carb)2 slice76 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
589cal72gprotein10gcarbs29gfat26gfibre
Additional Meal 1 Option #2
(Beef+Egg scramble)
- 96/4 Lean Ground Beef (Cooked)5 oz235 cal
- Egg (Large)3 egg226 cal
- Diced Breakfast Potatoes125 grams100 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
600cal63gprotein33gcarbs24gfat4gfibre
Additional Meal 2 Option #1
- Grilled Chicken (Oz)7 oz287 cal
- Romaine/Cos Lettuce50 g11 cal
- Cherry Tomatoes50 grams19 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Olive Oil10 g90 cal
- Sweet Potato (cooked)(Gm)100 g88 cal
Meal Totals
620cal60gprotein32gcarbs28gfat9gfibre
Additional Meal 2 Option #2
- White Rice (Cooked)80 grams101 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Olive Oil8 g72 cal
- Lime Juice5 g2 cal
- Cilantro Leaves0.25 cup1 cal
- 96/4 Lean Ground Beef (Cooked)7 oz329 cal
Meal Totals
536cal59gprotein30gcarbs20gfat5gfibre
Additional Snack #1
- Cheese Stick - Low Fat2 sticks118 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
222cal17gprotein25gcarbs6gfat4gfibre
Additional Snack #2
- Wilde - Protein Chips (Snack Bag - 38Gm)1 bag (38gm)209 cal
- Almonds25 g155 cal
Meal Totals
366cal18gprotein15gcarbs26gfat
Additional Snack #3
- Premier Protein Shake1 bottle167 cal
- ChocZero Animal Crackers30 cookies159 cal
Meal Totals
329cal34gprotein10gcarbs17gfat14gfibre
Shopping List
96/4 Lean Ground Beef (Cooked)25 oz
Almonds45 g
Banana, Single1 medium (~118 g)
Beef Bacon6 slice
Brewed Coffee8 cup
ChocZero Animal Crackers48 cookies
ChocZero Dark Chocolate Chips35 gm
ChocZero Dark Chocolate Jolies Cookies8 cookies
Chomps Beef Stick2 beef stick
Cottage Cheese 1%300 grams
Drinking Water26 cups
EAA's - 1st Phorm13 scoop
Egg (Large)6 egg
Fresh/Frozen Mixed Berries450 grams
Hero Flour Tortillas (Low carb)10 tortilla
Lmnt Electrolyte Drink Mix8 packet
Minute Rice1 cups
Mixed Vegetables (Your Choice)1900 grams
Oats80 g (dry)
Oikos - Triple 0 Greek Yogurt3 container
Olive Oil20 g
Potatoes (gm)(Cooked)700 grams
Premier Protein Shake1 bottle
Rotisserie Chicken43 oz
Sirloin Steak - Cooked14 oz
Transparent Labs - Protein Powder5.5 scoop
White Rice (Cooked)225 grams
Wilde - Protein Chips (Snack Bag - 38Gm)6 bag (38gm)
Options Shopping List
96/4 Lean Ground Beef (Cooked)12 oz
Almonds25 g
Apple (Whole)1 medium (~182 g)
Avocado (Single)0.5 medium (~150 g edible)
Cheese Stick - Low Fat2 sticks
Cherry Tomatoes50 grams
ChocZero Animal Crackers30 cookies
Cilantro Leaves0.3 cup
Diced Breakfast Potatoes125 grams
Egg (Large)6 egg
Grilled Chicken (Oz)7 oz
Hero Bread (Low Carb)2 slice
Lime Juice5 g
Mixed Vegetables (Your Choice)280 grams
Olive Oil18 g
Premier Protein Shake1 bottle
Romaine/Cos Lettuce50 g
Sirloin Steak - Cooked5 oz
Sweet Potato (cooked)(Gm)100 g
White Rice (Cooked)80 grams
Wilde - Protein Chips (Snack Bag - 38Gm)1 bag (38gm)
Recipes
Ground Beef Rice Bowltap
1. Cook rice
2. Season and pan-sear beef until cooked to your liking.
3. Roast or sauté your veggies with simple seasoning in olive oil.
4. In a small bowl, combine plain Greek yogurt, fresh lime juice, finely chopped cilantro, garlic, salt, and pepper. Mix until smooth and evenly combined
5. Start with a base of cooked rice in your bowl. Add the cooked beef on top, then layer in your roasted or sautéed vegetables. Spoon or drizzle the cilantro-lime yogurt sauce over everything
Seasonings: Salt (Dash) (2 dash), Black Pepper (Dash) (2 dash), Lime Juice (5 g), Garlic Powder (1 tsp).
Chicken Avocado Saladtap
NOTE: chicken is weighed out COOKED
1. Cook up chicken. Season with salt and pepper to taste.
2. Tear lettuce into bite-sized pieces, cut optional cherry tomatoes in half, and dice avocado. Place in a large bowl.
3. Drizzle olive oil and vinegar over salad and gently toss.
4. Sprinkle with salt and pepper top with cooked chicken.
Seasonings: Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), White Wine Vinegar (1 Tbsp).