Nutrition Plan
Stoic Physique
Harris Blum
Updated Jul 30, 2026
Daily Targets
MondayAug 32086 cal · 202P 198C 54F
TuesdayAug 42086 cal · 202P 198C 54F
WednesdayAug 52086 cal · 202P 198C 54F
ThursdayAug 62100 cal · 206P 202C 52F
FridayAug 72067 cal · 200P 202C 51F
SaturdayAug 82067 cal · 200P 202C 51F
SundayAug 92067 cal · 200P 202C 51F
Monday
Aug 3Daily Totals
2086
Calories
202g
Protein
198g
Carbs
54g
Fat
20g
Fibre
Breakfast7:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
270cal40gprotein23gcarbs2gfat2gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)100 grams126 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil15 g135 cal
Meal Totals
545cal52gprotein37gcarbs21gfat6gfibre
Snack3:00 PM
- Fairlife - 30G1 bottle163 cal
- Sourdough Bread2 slice (40gm)218 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam20 grams24 cal
Meal Totals
496cal48gprotein58gcarbs8gfat2gfibre
Dinner6:00 PM
- 93/7 Lean Ground Beef (Cooked)8 oz368 cal
- Tomato1 medium (~123 g)26 cal
- Onion0.5 medium (~110 g)24 cal
- Olive Oil5 g45 cal
- Dry Spices (Your Choice)1 serving0 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
594cal60gprotein39gcarbs22gfat4gfibre
Snack8:00 PM
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
69cal1gprotein14gcarbs1gfat3gfibre
Pre workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Tuesday
Aug 4Daily Totals
2086
Calories
202g
Protein
198g
Carbs
54g
Fat
20g
Fibre
Breakfast7:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
270cal40gprotein23gcarbs2gfat2gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)100 grams126 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil15 g135 cal
Meal Totals
545cal52gprotein37gcarbs21gfat6gfibre
Snack3:00 PM
- Fairlife - 30G1 bottle163 cal
- Sourdough Bread2 slice (40gm)218 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam20 grams24 cal
Meal Totals
496cal48gprotein58gcarbs8gfat2gfibre
Dinner6:00 PM
- 93/7 Lean Ground Beef (Cooked)8 oz368 cal
- Tomato1 medium (~123 g)26 cal
- Onion0.5 medium (~110 g)24 cal
- Olive Oil5 g45 cal
- Dry Spices (Your Choice)1 serving0 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
594cal60gprotein39gcarbs22gfat4gfibre
Snack8:00 PM
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
69cal1gprotein14gcarbs1gfat3gfibre
Pre workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Wednesday
Aug 5Daily Totals
2086
Calories
202g
Protein
198g
Carbs
54g
Fat
20g
Fibre
Breakfast7:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
270cal40gprotein23gcarbs2gfat2gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)100 grams126 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil15 g135 cal
Meal Totals
545cal52gprotein37gcarbs21gfat6gfibre
Snack3:00 PM
- Fairlife - 30G1 bottle163 cal
- Sourdough Bread2 slice (40gm)218 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam20 grams24 cal
Meal Totals
496cal48gprotein58gcarbs8gfat2gfibre
Dinner6:00 PM
- 93/7 Lean Ground Beef (Cooked)8 oz368 cal
- Tomato1 medium (~123 g)26 cal
- Onion0.5 medium (~110 g)24 cal
- Olive Oil5 g45 cal
- Dry Spices (Your Choice)1 serving0 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
594cal60gprotein39gcarbs22gfat4gfibre
Snack8:00 PM
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
69cal1gprotein14gcarbs1gfat3gfibre
Pre workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Thursday
Aug 6Daily Totals
2100
Calories
206g
Protein
202g
Carbs
52g
Fat
55g
Fibre
Breakfast7:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
270cal40gprotein23gcarbs2gfat2gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Low Fat Shredded Cheese25 grams81 cal
- G Hughes - Sugar Free BBQ Sauce50 grams13 cal
Meal Totals
504cal69gprotein12gcarbs20gfat35gfibre
Snack3:00 PM
- Fairlife - 30G1 bottle163 cal
- Sourdough Bread2 slice (40gm)218 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam20 grams24 cal
Meal Totals
496cal48gprotein58gcarbs8gfat2gfibre
Dinner6:00 PM
- 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)5 oz230 cal
- White Rice (Cooked)150 grams189 cal
Meal Totals
649cal47gprotein68gcarbs21gfat10gfibre
Snack8:00 PM
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
69cal1gprotein14gcarbs1gfat3gfibre
Pre workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Friday
Aug 7Daily Totals
2067
Calories
200g
Protein
202g
Carbs
51g
Fat
55g
Fibre
Breakfast7:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
270cal40gprotein23gcarbs2gfat2gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Low Fat Shredded Cheese25 grams81 cal
- G Hughes - Sugar Free BBQ Sauce50 grams13 cal
Meal Totals
504cal69gprotein12gcarbs20gfat35gfibre
Snack3:00 PM
- Sourdough Bread2 slice (40gm)218 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam20 grams24 cal
Meal Totals
333cal18gprotein54gcarbs5gfat2gfibre
Dinner6:00 PM
- 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)5 oz230 cal
- White Rice (Cooked)150 grams189 cal
Meal Totals
649cal47gprotein68gcarbs21gfat10gfibre
Snack8:00 PM
- Fresh/Frozen Mixed Berries150 grams68 cal
- Gold Standard - Whey Protein1 scoop130 cal
Meal Totals
199cal25gprotein18gcarbs3gfat3gfibre
Pre workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Saturday
Aug 8Daily Totals
2067
Calories
200g
Protein
202g
Carbs
51g
Fat
55g
Fibre
Breakfast7:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
270cal40gprotein23gcarbs2gfat2gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Low Fat Shredded Cheese25 grams81 cal
- G Hughes - Sugar Free BBQ Sauce50 grams13 cal
Meal Totals
504cal69gprotein12gcarbs20gfat35gfibre
Snack3:00 PM
- Sourdough Bread2 slice (40gm)218 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam20 grams24 cal
Meal Totals
333cal18gprotein54gcarbs5gfat2gfibre
Dinner6:00 PM
- 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)5 oz230 cal
- White Rice (Cooked)150 grams189 cal
Meal Totals
649cal47gprotein68gcarbs21gfat10gfibre
Snack8:00 PM
- Fresh/Frozen Mixed Berries150 grams68 cal
- Gold Standard - Whey Protein1 scoop130 cal
Meal Totals
199cal25gprotein18gcarbs3gfat3gfibre
Pre workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Sunday
Aug 9Daily Totals
2067
Calories
200g
Protein
202g
Carbs
51g
Fat
55g
Fibre
Breakfast7:00 AM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
270cal40gprotein23gcarbs2gfat2gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Low Fat Shredded Cheese25 grams81 cal
- G Hughes - Sugar Free BBQ Sauce50 grams13 cal
Meal Totals
504cal69gprotein12gcarbs20gfat35gfibre
Snack3:00 PM
- Sourdough Bread2 slice (40gm)218 cal
- Pbfit (Dry)20 grams88 cal
- Smucker'S Strawberry Sugar Free Jam20 grams24 cal
Meal Totals
333cal18gprotein54gcarbs5gfat2gfibre
Dinner6:00 PM
- 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)5 oz230 cal
- White Rice (Cooked)150 grams189 cal
Meal Totals
649cal47gprotein68gcarbs21gfat10gfibre
Snack8:00 PM
- Fresh/Frozen Mixed Berries150 grams68 cal
- Gold Standard - Whey Protein1 scoop130 cal
Meal Totals
199cal25gprotein18gcarbs3gfat3gfibre
Pre workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)44 oz
Banana, Single7 medium (~118 g)
Bell Pepper400 g
Broccoli (gm)400 g
Dry Spices (Your Choice)3 serving
Fairlife - 30G4 bottle
Fresh/Frozen Mixed Berries1610 grams
G Hughes - Sugar Free BBQ Sauce200 grams
Gold Standard - Whey Protein3 scoop
Greek Yogurt - Nonfat - Any Flavor1400 grams
Grilled Chicken (Oz)42 oz
Low Fat Shredded Cheese100 grams
Mission Foods - Carb Balance Flour Tortillas8 serving
Mixed Vegetables (Your Choice)300 grams
Olive Oil100 g
Onion1.5 medium (~110 g)
Onion (Gm)320 g
Pbfit (Dry)140 grams
Romaine/Cos Lettuce400 g
Smucker'S Strawberry Sugar Free Jam140 grams
Sourdough Bread14 slice (40gm)
Soy Sauce, Low Sodium (tbsp)12 tbsp
Spinach (Gm)200 g
Tomato3 medium (~123 g)
Whey Protein Powder7 scoop
White Rice (Cooked)1200 grams
Recipes
Ground Beef Bowltap
1) Cook vegetables
Heat 1 tsp olive oil in a skillet over medium heat.
Add onion and bell pepper; sauté 4–5 minutes until softened.
Add diced tomato and cook another 2 minutes until slightly reduced.
2) Heat beef
Add the pre-cooked ground beef to the skillet.
Season with salt, pepper, garlic powder, paprika, and chili powder.
Stir well and cook for 3–4 minutes until hot and combined with the vegetables.
3) Assemble bowl
Transfer the beef and vegetable mixture to a bowl on top of bed of rice.
Garnish with fresh parsley or cilantro if desired.
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.