Nutrition Plan
Stoic Physique
Udi Dias
Updated Jul 30, 2026
Daily Targets
MondayAug 31716 cal · 169P 161C 44F
TuesdayAug 41712 cal · 186P 125C 52F
WednesdayAug 51926 cal · 186P 174C 54F
ThursdayAug 61704 cal · 159P 132C 60F
FridayAug 71794 cal · 173P 136C 62F
SaturdayAug 81815 cal · 176P 136C 63F
SundayAug 91770 cal · 178P 134C 58F
Monday
Aug 3Daily Totals
1716
Calories
169g
Protein
161g
Carbs
44g
Fat
68g
Fibre
Breakfast 6:30 AM
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Egg White100 g48 cal
- Egg (Large)1 egg75 cal
- Low Fat Shredded Cheese20 grams64 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Garlic Powder0.25 tsp3 cal
- Paprika (Ground)0.25 tsp2 cal
Meal Totals
366cal37gprotein14gcarbs18gfat37gfibre
Snack 10:00AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- Honey10 g33 cal
Meal Totals
148cal12gprotein25gcarbs0gfat2gfibre
Lunch 12:30 PM
- Grilled Chicken (Oz)5 oz205 cal
- Basmati Rice, Cooked80 g91 cal
- Lentils (Boiled)80 grams96 cal
- Broccoli (Cups)1 cup(s)36 cal
- Coconut Milk, Unsweetened50 mL9 cal
- Olive Oil5 g45 cal
Meal Totals
479cal52gprotein43gcarbs11gfat14gfibre
Snack 3:30 PM
- Mandarin Orange2 medium80 cal
Meal Totals
80cal2gprotein18gcarbs0gfat3gfibre
DInner 7:00 PM
- Tilapia (Cooked)120 grams157 cal
- Brown Rice (Cooked)(Fr)80 grams118 cal
- Lentils (Boiled)80 grams96 cal
- Coconut Milk, Unsweetened50 mL9 cal
- Spinach (Gm)100 g30 cal
- Olive Oil5 g45 cal
Meal Totals
451cal44gprotein44gcarbs11gfat10gfibre
Evening Snack
- Cottage Cheese 1%150 grams157 cal
- Fresh/Frozen Mixed Berries75 grams34 cal
Meal Totals
192cal22gprotein17gcarbs4gfat2gfibre
Tuesday
Aug 4Daily Totals
1712
Calories
186g
Protein
125g
Carbs
52g
Fat
90g
Fibre
Breakfast 6:30 AM
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Egg White100 g48 cal
- Egg (Large)1 egg75 cal
- Low Fat Shredded Cheese20 grams64 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Garlic Powder0.25 tsp3 cal
- Paprika (Ground)0.25 tsp2 cal
Meal Totals
366cal37gprotein14gcarbs18gfat37gfibre
Snack 10:00AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
116cal12gprotein17gcarbs0gfat2gfibre
Lunch 12:30 PM
- Albacore Tuna (Canned In Water)(5oz)1 can177 cal
- Mission Carb Balance - Large Tortilla1 Wrap110 cal
- Avocado (Single)0.25 medium (~150 g edible)66 cal
- Bell Pepper, Red0.5 medium (~119 g)19 cal
- Spinach (Gm)50 g15 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Basmati Rice, Cooked80 g91 cal
Meal Totals
481cal47gprotein35gcarbs17gfat35gfibre
Snack 3:30 PM
Meal Totals
0cal0gprotein0gcarbs0gfat
DInner 7:00 PM
- Grilled Chicken (Oz)7 oz287 cal
- Basmati Rice, Cooked80 g91 cal
- Lentils (Boiled)75 grams91 cal
- Coconut Milk, Unsweetened50 mL9 cal
- Broccoli (Cups)1 cup(s)36 cal
- Olive Oil5 g45 cal
Meal Totals
557cal68gprotein42gcarbs13gfat14gfibre
Evening Snack
- Cottage Cheese 1%150 grams157 cal
- Fresh/Frozen Mixed Berries75 grams34 cal
Meal Totals
192cal22gprotein17gcarbs4gfat2gfibre
Wednesday
Aug 5Daily Totals
1926
Calories
186g
Protein
174g
Carbs
54g
Fat
69g
Fibre
Breakfast 6:30 AM
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Egg White100 g48 cal
- Egg (Large)2 egg150 cal
- Low Fat Shredded Cheese20 grams64 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Garlic Powder0.25 tsp3 cal
- Paprika (Ground)0.25 tsp2 cal
Meal Totals
435cal43gprotein14gcarbs23gfat37gfibre
Snack 10:00AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
137cal13gprotein19gcarbs1gfat2gfibre
Lunch 12:30 PM
- Grilled Chicken (Oz)6 oz246 cal
- Basmati Rice, Cooked80 g91 cal
- Lentils (Boiled)80 grams96 cal
- Broccoli (Cups)1 cup(s)36 cal
- Olive Oil5 g45 cal
Meal Totals
520cal60gprotein43gcarbs12gfat14gfibre
Snack 3:30 PM
- Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
DInner 7:00 PM
- Chickpeas (Canned)(Drained)150 g215 cal
- Lentils (Boiled)80 grams96 cal
- Brown Rice (Cooked)(Fr)80 grams118 cal
- Spinach (Gm)100 g30 cal
- Coconut Milk, Unsweetened50 mL9 cal
- Olive Oil5 g45 cal
Meal Totals
516cal24gprotein78gcarbs12gfat14gfibre
Evening Snack
- Cottage Cheese 1%150 grams157 cal
- Fresh/Frozen Mixed Berries75 grams34 cal
Meal Totals
192cal22gprotein17gcarbs4gfat2gfibre
Thursday
Aug 6Daily Totals
1704
Calories
159g
Protein
132g
Carbs
60g
Fat
55g
Fibre
Breakfast 6:30 AM
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Egg White100 g48 cal
- Egg (Large)1 egg75 cal
- Low Fat Shredded Cheese20 grams64 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Garlic Powder0.25 tsp3 cal
- Paprika (Ground)0.25 tsp2 cal
Meal Totals
366cal37gprotein14gcarbs18gfat37gfibre
Snack 10:00AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
137cal13gprotein19gcarbs1gfat2gfibre
Lunch 12:30 PM
- Grilled Chicken (Oz)6 oz246 cal
- Brown Rice (Cooked)(Fr)80 grams118 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil5 g45 cal
Meal Totals
448cal53gprotein32gcarbs12gfat5gfibre
Snack 3:30 PM
- Mandarin Orange1 medium40 cal
Meal Totals
40cal1gprotein9gcarbs0gfat2gfibre
DInner 7:00 PM
- Pork Chops - Cooked5.5 oz326 cal
- Brown Rice (Cooked)(Fr)80 grams118 cal
- Lentils (Boiled)80 grams96 cal
- Spinach (Gm)100 g30 cal
- Olive Oil5 g45 cal
Meal Totals
613cal53gprotein44gcarbs25gfat9gfibre
Evening Snack
- Lesser Evil Popcorn1 serving100 cal
Meal Totals
100cal2gprotein14gcarbs4gfat
Friday
Aug 7Daily Totals
1794
Calories
173g
Protein
136g
Carbs
62g
Fat
69g
Fibre
Breakfast 6:30 AM
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Egg White100 g48 cal
- Egg (Large)2 egg150 cal
- Low Fat Shredded Cheese20 grams64 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Garlic Powder0.25 tsp3 cal
- Paprika (Ground)0.25 tsp2 cal
Meal Totals
435cal43gprotein14gcarbs23gfat37gfibre
Snack 10:00AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
137cal13gprotein19gcarbs1gfat2gfibre
Lunch 12:30 PM
- Grilled Chicken (Oz)5 oz205 cal
- Basmati Rice, Cooked80 g91 cal
- Lentils (Boiled)80 grams96 cal
- Broccoli (Cups)1 cup(s)36 cal
- Olive Oil5 g45 cal
Meal Totals
479cal52gprotein43gcarbs11gfat14gfibre
Snack 3:30 PM
- Blue Diamond Almonds20 grams134 cal
Meal Totals
131cal4gprotein4gcarbs11gfat2gfibre
DInner 7:00 PM
- Grilled Chicken (Oz)5 oz205 cal
- Basmati Rice, Cooked80 g91 cal
- Lentils (Boiled)75 grams91 cal
- Coconut Milk, Unsweetened50 mL9 cal
- Broccoli (Cups)1 cup(s)36 cal
Meal Totals
430cal52gprotein42gcarbs6gfat14gfibre
Evening Snack
- Lesser Evil Popcorn1 serving100 cal
- Mozzarella String Cheese - Great Value1 stick82 cal
Meal Totals
182cal9gprotein14gcarbs10gfat
Saturday
Aug 8Daily Totals
1815
Calories
176g
Protein
136g
Carbs
63g
Fat
60g
Fibre
Breakfast 6:30 AM
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Egg White100 g48 cal
- Egg (Large)1 egg75 cal
- Low Fat Shredded Cheese20 grams64 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Garlic Powder0.25 tsp3 cal
- Paprika (Ground)0.25 tsp2 cal
Meal Totals
366cal37gprotein14gcarbs18gfat37gfibre
Snack 10:00AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
- Whey Protein Powder1 scoop122 cal
Meal Totals
242cal36gprotein20gcarbs2gfat2gfibre
Lunch 12:30 PM
- Grilled Chicken (Oz)5 oz205 cal
- Basmati Rice, Cooked80 g91 cal
- Chickpeas (Canned)(Drained)50 g72 cal
- Spinach (Gm)50 g15 cal
- Coconut Milk, Unsweetened50 mL9 cal
- Olive Oil5 g45 cal
Meal Totals
441cal47gprotein34gcarbs13gfat5gfibre
Snack 3:30 PM
- Blue Diamond Almonds20 grams134 cal
Meal Totals
131cal4gprotein4gcarbs11gfat2gfibre
DInner 7:00 PM
- Tilapia (Cooked)120 grams157 cal
- White Rice (Cooked)100 grams126 cal
- Broccoli (Cups)1 cup(s)36 cal
- Lentils (Boiled)75 grams91 cal
- Olive Oil5 g45 cal
Meal Totals
453cal43gprotein50gcarbs9gfat14gfibre
Evening Snack
- Lesser Evil Popcorn1 serving100 cal
- Mozzarella String Cheese - Great Value1 stick82 cal
Meal Totals
182cal9gprotein14gcarbs10gfat
Sunday
Aug 9Daily Totals
1770
Calories
178g
Protein
134g
Carbs
58g
Fat
67g
Fibre
Breakfast 6:30 AM
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Egg White100 g48 cal
- Egg (Large)1 egg75 cal
- Low Fat Shredded Cheese20 grams64 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Garlic Powder0.25 tsp3 cal
- Paprika (Ground)0.25 tsp2 cal
Meal Totals
366cal37gprotein14gcarbs18gfat37gfibre
Snack 10:00AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Whey Protein Powder1 scoop122 cal
Meal Totals
254cal37gprotein22gcarbs2gfat2gfibre
Lunch 12:30 PM
- Grilled Chicken (Oz)5 oz205 cal
- Basmati Rice, Cooked80 g91 cal
- Lentils (Boiled)80 grams96 cal
- Spinach (Gm)100 g30 cal
- Coconut Milk, Unsweetened50 mL9 cal
- Olive Oil5 g45 cal
Meal Totals
480cal52gprotein41gcarbs12gfat11gfibre
Snack 3:30 PM
- Mandarin Orange2 medium80 cal
Meal Totals
80cal2gprotein18gcarbs0gfat3gfibre
DInner 7:00 PM
- 90/10 Ground Beef - Cooked5 oz297 cal
- Broccoli (Cups)1.5 cup(s)54 cal
- Lentils (Boiled)80 grams96 cal
- Olive Oil5 g45 cal
Meal Totals
490cal48gprotein25gcarbs22gfat14gfibre
Evening Snack
- Lesser Evil Popcorn1 serving100 cal
Meal Totals
100cal2gprotein14gcarbs4gfat
Shopping List
90/10 Ground Beef - Cooked5 oz
Albacore Tuna (Canned In Water)(5oz)1 can
Avocado (Single)0.3 medium (~150 g edible)
Basmati Rice, Cooked640 g
Bell Pepper, Red0.5 medium (~119 g)
Black Pepper (Dash)7 dash
Blue Diamond Almonds40 grams
Broccoli (Cups)7.5 cup(s)
Brown Rice (Cooked)(Fr)320 grams
Chickpeas (Canned)(Drained)200 g
Coconut Milk, Unsweetened350 mL
Cottage Cheese 1%450 grams
Egg (Large)9 egg
Egg White700 g
Fresh/Frozen Mixed Berries865 grams
Garlic Powder1.8 tsp
Greek Yogurt - Nonfat - Any Flavor1050 grams
Grilled Chicken (Oz)44 oz
Honey10 g
Lemon Juice (Tbsp)1 Tbsp
Lentils (Boiled)865 grams
Lesser Evil Popcorn4 serving
Low Fat Shredded Cheese140 grams
Mandarin Orange5 medium
Mission Carb Balance - Large Tortilla1 Wrap
Mission Foods - Carb Balance Flour Tortillas14 serving
Mixed Vegetables (Your Choice)660 grams
Mozzarella String Cheese - Great Value2 stick
Olive Oil60 g
Paprika (Ground)1.8 tsp
Pork Chops - Cooked5.5 oz
Salt (Dash)7 dash
Spinach (Gm)500 g
Tilapia (Cooked)240 grams
Whey Protein Powder3 scoop
White Rice (Cooked)100 grams
Recipes
Breakfast 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).