Stoic Physique

Nutrition Plan

Stoic Physique
Daniel Cooper
Updated Jul 30, 2026

Daily Targets

MondayAug 32024 cal · 181P 199C 56F
TuesdayAug 42039 cal · 179P 198C 59F
WednesdayAug 52037 cal · 174P 198C 61F
ThursdayAug 62042 cal · 167P 204C 62F
FridayAug 72028 cal · 191P 208C 48F
SaturdayAug 82033 cal · 175P 187C 65F
SundayAug 92044 cal · 174P 184C 68F

Monday

Aug 3
Daily Totals
2024
Calories
181g
Protein
199g
Carbs
56g
Fat
26g
Fibre
Breakfast7:30 AM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Granola20 grams95 cal
  • Whey Protein Powder0.5 scoop61 cal
  • Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
321cal31gprotein38gcarbs5gfat2gfibre
Pre workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Lunch12:30 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • White Rice (Cooked)120 grams151 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil8 g72 cal
Meal Totals
506cal52gprotein43gcarbs14gfat7gfibre
Snack3:00 PM
  • Cottage Cheese 1%120 grams126 cal
  • Dried Apricots35 g81 cal
Meal Totals
207cal18gprotein27gcarbs3gfat3gfibre
Dinner6:00 PM
  • Salmon (Cooked)8 oz400 cal
  • Pasta (Cooked)(gm)150 grams236 cal
  • Tomato Pasta Sauce (Red)100 grams46 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Olive Oil8 g72 cal
Meal Totals
782cal76gprotein61gcarbs26gfat10gfibre
Snack8:30 PM
  • Mixed Nuts15 grams94 cal
Meal Totals
96cal3gprotein3gcarbs8gfat1gfibre

Tuesday

Aug 4
Daily Totals
2039
Calories
179g
Protein
198g
Carbs
59g
Fat
26g
Fibre
Pre workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:30 AM
  • Granola20 grams95 cal
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Whey Protein Powder0.5 scoop61 cal
  • Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
321cal31gprotein38gcarbs5gfat2gfibre
Lunch12:30 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • White Rice (Cooked)120 grams151 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil8 g72 cal
Meal Totals
506cal52gprotein43gcarbs14gfat7gfibre
Snack3:00 PM
  • Cottage Cheese 1%120 grams126 cal
  • Dried Apricots35 g81 cal
Meal Totals
207cal18gprotein27gcarbs3gfat3gfibre
Dinner6:00 PM
  • Sirloin Steak - Cooked8 oz389 cal
  • Potatoes (gm)(Cooked)250 grams223 cal
  • Mixed Vegetables (Your Choice)120 grams48 cal
  • Olive Oil15 g135 cal
Meal Totals
797cal74gprotein60gcarbs29gfat10gfibre
Snack8:30 PM
  • Mixed Nuts15 grams94 cal
Meal Totals
96cal3gprotein3gcarbs8gfat1gfibre

Wednesday

Aug 5
Daily Totals
2037
Calories
174g
Protein
198g
Carbs
61g
Fat
28g
Fibre
Pre workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:30 AM
  • Granola20 grams95 cal
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Whey Protein Powder0.5 scoop61 cal
  • Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
321cal31gprotein38gcarbs5gfat2gfibre
Lunch12:30 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • White Rice (Cooked)120 grams151 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil8 g72 cal
Meal Totals
506cal52gprotein43gcarbs14gfat7gfibre
Snack3:00 PM
  • Cottage Cheese 1%120 grams126 cal
  • Dried Apricots35 g81 cal
Meal Totals
207cal18gprotein27gcarbs3gfat3gfibre
Dinner6:00 PM
  • Chicken Thigh (Cooked)(Skinless)8 oz443 cal
  • Sweet Potato (cooked)(Gm)250 g218 cal
  • Mixed Vegetables (Your Choice)120 grams48 cal
  • Olive Oil10 g90 cal
Meal Totals
795cal69gprotein60gcarbs31gfat12gfibre
Snack8:30 PM
  • Mixed Nuts15 grams94 cal
Meal Totals
96cal3gprotein3gcarbs8gfat1gfibre

Thursday

Aug 6
Daily Totals
2042
Calories
167g
Protein
204g
Carbs
62g
Fat
24g
Fibre
Pre workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:30 AM
  • Granola20 grams95 cal
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Whey Protein Powder0.5 scoop61 cal
  • Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
321cal31gprotein38gcarbs5gfat2gfibre
Lunch12:30 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • White Rice (Cooked)120 grams151 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil8 g72 cal
Meal Totals
506cal52gprotein43gcarbs14gfat7gfibre
Snack3:00 PM
  • Cottage Cheese 1%120 grams126 cal
  • Dried Apricots35 g81 cal
Meal Totals
207cal18gprotein27gcarbs3gfat3gfibre
Dinner6:00 PM
  • 93/7 - Lean Ground Turkey (Cooked)8 oz416 cal
  • White Rice (Cooked)200 grams252 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil10 g90 cal
Meal Totals
800cal62gprotein66gcarbs32gfat8gfibre
Snack8:30 PM
  • Mixed Nuts15 grams94 cal
Meal Totals
96cal3gprotein3gcarbs8gfat1gfibre

Friday

Aug 7
Daily Totals
2028
Calories
191g
Protein
208g
Carbs
48g
Fat
27g
Fibre
Pre workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:30 AM
  • Granola20 grams95 cal
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Whey Protein Powder0.5 scoop61 cal
  • Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
321cal31gprotein38gcarbs5gfat2gfibre
Lunch12:30 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • White Rice (Cooked)120 grams151 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil8 g72 cal
Meal Totals
506cal52gprotein43gcarbs14gfat7gfibre
Snack3:00 PM
  • Cottage Cheese 1%120 grams126 cal
  • Dried Apricots35 g81 cal
Meal Totals
207cal18gprotein27gcarbs3gfat3gfibre
Dinner6:00 PM
  • Cod - Cooked (Oz)9 oz339 cal
  • Potatoes (gm)(Cooked)300 grams267 cal
  • Mixed Vegetables (Your Choice)120 grams48 cal
  • Olive Oil15 g135 cal
Meal Totals
786cal86gprotein70gcarbs18gfat11gfibre
Snack8:30 PM
  • Mixed Nuts15 grams94 cal
Meal Totals
96cal3gprotein3gcarbs8gfat1gfibre

Saturday

Aug 8
Daily Totals
2033
Calories
175g
Protein
187g
Carbs
65g
Fat
26g
Fibre
Pre workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:30 AM
  • Egg (Large)2 egg150 cal
  • Egg White150 g73 cal
  • Potatoes (gm)(Cooked)120 grams107 cal
Meal Totals
327cal31gprotein26gcarbs11gfat2gfibre
Lunch12:30 PM
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • White Rice (Cooked)120 grams151 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil5 g45 cal
Meal Totals
509cal46gprotein43gcarbs17gfat7gfibre
Snack3:00 PM
  • Cottage Cheese 1%120 grams126 cal
  • Dried Apricots35 g81 cal
Meal Totals
207cal18gprotein27gcarbs3gfat3gfibre
Dinner6:00 PM
  • Tomato Pasta Sauce (Red)100 grams46 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Olive Oil8 g72 cal
  • Salmon (Cooked)8 oz400 cal
  • Pasta (Cooked)(gm)150 grams236 cal
Meal Totals
782cal76gprotein61gcarbs26gfat10gfibre
Snack8:30 PM
  • Mixed Nuts15 grams94 cal
Meal Totals
96cal3gprotein3gcarbs8gfat1gfibre

Sunday

Aug 9
Daily Totals
2044
Calories
174g
Protein
184g
Carbs
68g
Fat
28g
Fibre
Pre workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Breakfast7:30 AM
  • Egg (Large)2 egg150 cal
  • Egg White150 g73 cal
  • Potatoes (gm)(Cooked)120 grams107 cal
Meal Totals
327cal31gprotein26gcarbs11gfat2gfibre
Lunch12:30 PM
  • White Rice (Cooked)120 grams151 cal
  • Olive Oil5 g45 cal
  • 93/7 Lean Ground Beef (Cooked)6 oz276 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
509cal46gprotein43gcarbs17gfat7gfibre
Snack3:00 PM
  • Cottage Cheese 1%120 grams126 cal
  • Dried Apricots35 g81 cal
Meal Totals
207cal18gprotein27gcarbs3gfat3gfibre
Dinner6:00 PM
  • Filet Mignon (Cooked)8 oz446 cal
  • Sweet Potato (cooked)(Gm)250 g218 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil10 g90 cal
Meal Totals
793cal75gprotein58gcarbs29gfat12gfibre
Snack8:30 PM
  • Mixed Nuts15 grams94 cal
Meal Totals
96cal3gprotein3gcarbs8gfat1gfibre

Additional Options

Breakfast Option #1
  • Whey Protein Powder1 scoop122 cal
  • A2/A2 - 2% Milk240 ml125 cal
  • Fresh/Frozen Mixed Berries180 grams80 cal
Meal Totals
323cal33gprotein32gcarbs7gfat5gfibre
Lunch Option #1 (Heat N' Eat)
  • Whole Foods - Lemon Rosemary Chicken (Prepared Foods)7 oz248 cal
  • Minute Rice1 cups199 cal
  • Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
500cal58gprotein49gcarbs8gfat5gfibre
Lunch Option #2 (Heat N' Eat)
  • Whole Foods - Grilled Salmon (Prepared Foods)6 oz286 cal
  • Minute Rice1 cups199 cal
  • Mixed Vegetables (Your Choice)60 grams24 cal
Meal Totals
509cal45gprotein44gcarbs17gfat2gfibre
Dinner Option #1
  • Onion (Gm)60 g26 cal
  • Bell Pepper100 g31 cal
  • Spinach (Gm)50 g15 cal
  • Broccoli (gm)80 g33 cal
  • Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
  • Olive Oil12 g108 cal
  • Salmon (Cooked)8 oz400 cal
  • White Rice (Cooked)130 grams164 cal
Meal Totals
797cal75gprotein59gcarbs29gfat9gfibre
Dinner Option #2
  • Cod - Cooked (Oz)9 oz339 cal
  • Baby Carrots120 grams51 cal
  • Olive Oil15 g135 cal
  • Seasonings0 to taste0 cal
  • Roasted Potatoes280 grams269 cal
Meal Totals
794cal88gprotein70gcarbs18gfat
Dinner Option #3
  • Flank Steak - (Cooked)8 oz405 cal
  • Pasta (Cooked)(gm)150 grams236 cal
  • Broccoli (gm)100 g41 cal
  • Bell Pepper100 g31 cal
  • Soy Sauce, Low Sodium (tbsp)1 tbsp8 cal
  • Garlic8 g12 cal
  • Ginger (Ground)(tsp)1 tsp7 cal
  • Sesame Oil (Tsp)1 tsp45 cal
Meal Totals
784cal78gprotein64gcarbs24gfat20gfibre
Dinner Option #4
  • Shrimp (Cooked)9 oz297 cal
  • Pasta (Cooked)(gm)150 grams236 cal
  • Classico Creamy Alfredo Pasta Sauce85 grams74 cal
  • Olive Oil12 g108 cal
  • Minced Garlic5 grams4 cal
  • Grated Parmesan Cheese15 grams65 cal
  • Seasonings0 to taste0 cal
Meal Totals
785cal70gprotein52gcarbs33gfat3gfibre
Snack Option #1
  • Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Snack Option #2
  • Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat

Shopping List

93/7 - Lean Ground Turkey (Cooked)8 oz
93/7 Lean Ground Beef (Cooked)12 oz
Banana, Single7 medium (~118 g)
Chicken Thigh (Cooked)(Skinless)8 oz
Cod - Cooked (Oz)9 oz
Cottage Cheese 1%840 grams
Dried Apricots245 g
Egg (Large)4 egg
Egg White300 g
Filet Mignon (Cooked)8 oz
Fresh/Frozen Mixed Berries600 grams
Granola100 grams
Greek Yogurt - Nonfat - Any Flavor1000 grams
Grilled Chicken (Oz)30 oz
Mixed Nuts105 grams
Mixed Vegetables (Your Choice)1420 grams
Olive Oil126 g
Pasta (Cooked)(gm)300 grams
Potatoes (gm)(Cooked)790 grams
Salmon (Cooked)16 oz
Sirloin Steak - Cooked8 oz
Sweet Potato (cooked)(Gm)500 g
Tomato Pasta Sauce (Red)200 grams
Whey Protein Powder2.5 scoop
White Rice (Cooked)1040 grams

Options Shopping List

A2/A2 - 2% Milk240 ml
Baby Carrots120 grams
Barebells Protein Bars1 bar
Bell Pepper200 g
Broccoli (gm)180 g
Classico Creamy Alfredo Pasta Sauce85 grams
Cod - Cooked (Oz)9 oz
Flank Steak - (Cooked)8 oz
Fresh/Frozen Mixed Berries180 grams
Garlic8 g
Ginger (Ground)(tsp)1 tsp
Grated Parmesan Cheese15 grams
Minced Garlic5 grams
Minute Rice2 cups
Mixed Vegetables (Your Choice)180 grams
Olive Oil39 g
Onion (Gm)60 g
Pasta (Cooked)(gm)300 grams
Roasted Potatoes280 grams
Salmon (Cooked)8 oz
Sesame Oil (Tsp)1 tsp
Shrimp (Cooked)9 oz
Soy Sauce, Low Sodium (tbsp)4 tbsp
Spinach (Gm)50 g
Whey Protein Powder1 scoop
White Rice (Cooked)130 grams
Whole Foods - Grilled Salmon (Prepared Foods)6 oz
Whole Foods - Lemon Rosemary Chicken (Prepared Foods)7 oz
Yasso Frozen Yogurt Bar1 bar

Recipes

Shrimp Alfredo Pastatap

Heat pan

Lightly coat pan with olive oil spray over medium heat. Add garlic and cook 20 seconds until fragrant.

Warm shrimp

Add shrimp, season lightly with salt, pepper, and Italian seasoning. Heat 1 to 2 minutes. Remove and set aside.

Build the sauce

Lower heat. Add Classico Light Alfredo, Greek yogurt, and milk. Stir constantly until smooth and warm. Do not let it boil.

Add cheese

Stir in Parmesan until fully incorporated.

Combine

Add cooked pasta and shrimp back to the pan. Toss until evenly coated.

Seasonings: Italian Seasoning (1 tsp), Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash).

Salmon Stir Frytap

DIRECTIONS

NOTE: Salmon is weighed out COOKED

- Cook up veggies with soy sauce and oil in a pan.

- Add salmon 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!

Garlic Soy Steak Noodle Bowltap

Sear steak strips hard in hot pan, remove

Stir fry veggies 3–4 min

Add garlic + ginger (30 sec)

Toss steak back in

Add soy + sesame oil

Stir in cooked noodles until coated

Lemon Garlic Cod with Roasted Potatoestap

1. Preheat oven to 400°F.

2. Toss purple potatoes and baby carrots with olive oil, salt, pepper, and paprika.

3. Spread on a baking sheet and roast for 20–25 minutes until tender and slightly crisp.

4. While vegetables cook, season cod with garlic powder, salt, pepper, and lemon juice.

5. Heat a nonstick pan over medium heat and cook cod 3–4 minutes per side until heated through.

6. Plate roasted potatoes and carrots, then top with cod.

7. Garnish with parsley and additional lemon juice if desired.

Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Paprika (Ground) (0.5 tsp), Salt & Pepper (1 To Taste Serving), Parsley (Dried)(Tbsp) (0.3 tbsp), Garlic Powder (0.5 tsp).