Nutrition Plan
Stoic Physique
Mark Bloom
Updated Jul 30, 2026
Daily Targets
MondayAug 31980 cal · 172P 71C 112F
TuesdayAug 41863 cal · 171P 126C 75F
WednesdayAug 51734 cal · 168P 108C 70F
ThursdayAug 61898 cal · 170P 147C 70F
FridayAug 71829 cal · 177P 125C 69F
SaturdayAug 81959 cal · 186P 171C 59F
SundayAug 91812 cal · 191P 154C 48F
Monday
Aug 3Daily Totals
1980
Calories
172g
Protein
71g
Carbs
112g
Fat
2g
Fibre
Breakfast5:45 AM
- Brewed Coffee1 cup2 cal
- Barbell Protein Bar1 bar232 cal
Meal Totals
232cal20gprotein20gcarbs8gfat
Snack10:00 AM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- Whey Protein Powder1 scoop122 cal
Meal Totals
246cal39gprotein18gcarbs2gfat2gfibre
Lunch12:00 PM
- Factor - Herb Crusted Chicken1 serving713 cal
Meal Totals
713cal44gprotein15gcarbs53gfat
Pre workout5:30 PM
- Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Dinner6:00 PM
- Factor - White Cheddar Chicken1 serving663 cal
Meal Totals
663cal45gprotein15gcarbs47gfat
Snack8:00 PM
Meal Totals
0cal0gprotein0gcarbs0gfat
Tuesday
Aug 4Daily Totals
1863
Calories
171g
Protein
126g
Carbs
75g
Fat
2g
Fibre
Breakfast5:45 AM
- Brewed Coffee1 cup2 cal
- Barbell Protein Bar1 bar232 cal
Meal Totals
232cal20gprotein20gcarbs8gfat
Snack10:00 AM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- Whey Protein Powder1 scoop122 cal
Meal Totals
246cal39gprotein18gcarbs2gfat2gfibre
Lunch12:00 PM
- Factor - Smoky Gouda Chicken1 serving602 cal
Meal Totals
602cal43gprotein31gcarbs34gfat
Pre workout5:30 PM
- Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Dinner6:00 PM
- Factor -Sesame Teriyaki Filet Mignon1 serving657 cal
Meal Totals
657cal45gprotein54gcarbs29gfat
Snack8:00 PM
Meal Totals
0cal0gprotein0gcarbs0gfat
Wednesday
Aug 5Daily Totals
1734
Calories
168g
Protein
108g
Carbs
70g
Fat
2g
Fibre
Breakfast5:45 AM
- Brewed Coffee1 cup2 cal
- Barbell Protein Bar1 bar232 cal
Meal Totals
232cal20gprotein20gcarbs8gfat
Snack10:00 AM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- Whey Protein Powder1 scoop122 cal
Meal Totals
246cal39gprotein18gcarbs2gfat2gfibre
Lunch12:00 PM
- Factor - Smoky Gouda Chicken1 serving602 cal
Meal Totals
602cal43gprotein31gcarbs34gfat
Pre workout5:30 PM
- Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Dinner6:00 PM
- Factor - Garlic Cream Chicken Thighs1 serving528 cal
Meal Totals
528cal42gprotein36gcarbs24gfat
Snack8:00 PM
Meal Totals
0cal0gprotein0gcarbs0gfat
Thursday
Aug 6Daily Totals
1898
Calories
170g
Protein
147g
Carbs
70g
Fat
3g
Fibre
Breakfast5:45 AM
- Brewed Coffee1 cup2 cal
- Barbell Protein Bar1 bar232 cal
Meal Totals
232cal20gprotein20gcarbs8gfat
Snack10:00 AM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Fresh/Frozen Mixed Berries130 grams59 cal
- Whey Protein Powder1 scoop122 cal
Meal Totals
266cal40gprotein22gcarbs2gfat3gfibre
Lunch12:00 PM
- Factor - Roasted Garlic Chicken1 serving510 cal
Meal Totals
510cal43gprotein35gcarbs22gfat
Pre workout5:30 PM
- Honey23 g76 cal
- Whey Protein Powder1 scoop122 cal
Meal Totals
202cal24gprotein22gcarbs2gfat
Dinner6:00 PM
- Factor - Chicken Alfredo Fusilli1 serving688 cal
Meal Totals
688cal43gprotein48gcarbs36gfat
Snack8:00 PM
Meal Totals
0cal0gprotein0gcarbs0gfat
Friday
Aug 7Daily Totals
1829
Calories
177g
Protein
125g
Carbs
69g
Fat
2g
Fibre
Breakfast5:45 AM
- Brewed Coffee1 cup2 cal
- Barbell Protein Bar1 bar232 cal
Meal Totals
232cal20gprotein20gcarbs8gfat
Snack10:00 AM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- Whey Protein Powder1 scoop122 cal
Meal Totals
246cal39gprotein18gcarbs2gfat2gfibre
Lunch12:00 PM
- Factor - Cheesy Garden Herbs Chicken1 serving581 cal
Meal Totals
581cal43gprotein10gcarbs41gfat
Pre workout5:30 PM
- Honey10 g33 cal
- Whey Protein Powder1 scoop122 cal
- Peanut Butter25 grams153 cal
Meal Totals
309cal30gprotein18gcarbs13gfat
Dinner6:00 PM
- Megafit - Orange Chicken1 serving461 cal
Meal Totals
461cal45gprotein59gcarbs5gfat
Snack8:00 PM
Meal Totals
0cal0gprotein0gcarbs0gfat
Saturday
Aug 8Daily Totals
1959
Calories
186g
Protein
171g
Carbs
59g
Fat
40g
Fibre
Breakfast5:45 AM
- Brewed Coffee1 cup2 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Egg White150 g73 cal
- Egg (Large)2 egg150 cal
- Low Fat Shredded Cheese23 grams74 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Seasonings1 to taste0 cal
Meal Totals
476cal50gprotein15gcarbs24gfat38gfibre
Snack10:00 AM
- Barbell Protein Bar1 bar232 cal
- Mandarin Orange1 medium40 cal
Meal Totals
272cal21gprotein29gcarbs8gfat2gfibre
Lunch12:00 PM
- Megafit - Chicken & Rice1 serving429 cal
Meal Totals
429cal45gprotein51gcarbs5gfat
Pre workout5:30 PM
- Honey10 g33 cal
- Whey Protein Powder1 scoop122 cal
- Peanut Butter32 grams195 cal
Meal Totals
353cal31gprotein19gcarbs17gfat
Dinner6:00 PM
- Megafit - Jay Cutler Signature1 serving429 cal
Meal Totals
429cal39gprotein57gcarbs5gfat
Snack8:00 PM
Meal Totals
0cal0gprotein0gcarbs0gfat
Sunday
Aug 9Daily Totals
1812
Calories
191g
Protein
154g
Carbs
48g
Fat
60g
Fibre
Breakfast5:45 AM
- Brewed Coffee1 cup2 cal
- Mission Foods - Carb Balance Flour Tortillas3 serving204 cal
- Egg White150 g73 cal
- Egg (Large)2 egg150 cal
- Low Fat Shredded Cheese23 grams74 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Seasonings1 to taste0 cal
Meal Totals
544cal56gprotein17gcarbs28gfat55gfibre
Snack10:00 AM
- Barebells Protein Bars1 bar212 cal
- Mandarin Orange1 medium40 cal
Meal Totals
252cal21gprotein24gcarbs8gfat5gfibre
Lunch12:00 PM
- Megafit - Chicken & Rice1 serving429 cal
Meal Totals
429cal45gprotein51gcarbs5gfat
Pre workout5:30 PM
- Honey10 g33 cal
- Whey Protein Powder1 scoop122 cal
Meal Totals
158cal24gprotein11gcarbs2gfat
Dinner6:00 PM
- Megafit - Chicken & Rice1 serving429 cal
Meal Totals
429cal45gprotein51gcarbs5gfat
Snack8:00 PM
Meal Totals
0cal0gprotein0gcarbs0gfat
Shopping List
Barbell Protein Bar6 bar
Barebells Protein Bars1 bar
Brewed Coffee7 cup
Egg (Large)4 egg
Egg White300 g
Factor - Cheesy Garden Herbs Chicken1 serving
Factor - Chicken Alfredo Fusilli1 serving
Factor - Garlic Cream Chicken Thighs1 serving
Factor - Herb Crusted Chicken1 serving
Factor - Roasted Garlic Chicken1 serving
Factor - Smoky Gouda Chicken2 serving
Factor - White Cheddar Chicken1 serving
Factor -Sesame Teriyaki Filet Mignon1 serving
Fresh/Frozen Mixed Berries450 grams
Honey53 g
Low Fat Shredded Cheese46 grams
Mandarin Orange2 medium
Megafit - Chicken & Rice3 serving
Megafit - Jay Cutler Signature1 serving
Megafit - Orange Chicken1 serving
Mission Foods - Carb Balance Flour Tortillas5 serving
Mixed Vegetables (Your Choice)200 grams
Oikos - Triple 0 Greek Yogurt5 container
Peanut Butter57 grams
Seasonings2 to taste
Whey Protein Powder12 scoop
Recipes
Breakast Burrito - Low Carb Wraptap
1) Cook veggies
- Heat a skillet over medium. Add oil spray and cook mixed vegetables until softened, about 5 minutes.
2) Scramble egg whites & eggs
- Pour eggs into the pan with the veggies.
- Season with salt, pepper, garlic powder, and smoked paprika.
- Stir until cooked through and fluffy.
3) Assemble burritos
- Warm the Carb Balance wraps.
- Divide the egg-veggie mixture evenly between both wraps.
- Sprinkle cheese over each before rolling up.
4) Serve or wrap in foil to store in fridge/freezer for future use
Roll tightly into burritos. Optionally toast them in the skillet for 1–2 minutes per side for a crisp finish.
Seasonings: Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), Garlic Powder (0.25 tsp), Paprika (Ground) (0.25 tsp).