Nutrition Plan
Stoic Physique
Vin Gulisano
Updated Jul 30, 2026
Daily Targets
MondayAug 31776 cal · 169P 167C 48F
TuesdayAug 41776 cal · 195P 168C 36F
WednesdayAug 51761 cal · 180P 168C 41F
ThursdayAug 61780 cal · 195P 178C 32F
FridayAug 71758 cal · 163P 164C 50F
SaturdayAug 81761 cal · 158P 163C 53F
SundayAug 91761 cal · 172P 194C 33F
Monday
Aug 3Daily Totals
1776
Calories
169g
Protein
167g
Carbs
48g
Fat
26g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Spacemilk Protein60 grams235 cal
- Almond Milk, Unsweetened (FLOZ)10 fl oz43 cal
- Blueberries100 g64 cal
Meal Totals
343cal42gprotein28gcarbs7gfat4gfibre
Lunch1:00 PM
- Chimichurri Pasta Bowl - Thistle1 serving394 cal
- Seitan (Oz)5 oz253 cal
Meal Totals
653cal68gprotein75gcarbs9gfat13gfibre
Dinner7:00 PM
- Extra Firm Tofu7 oz207 cal
- Brown Rice, Cooked100 g111 cal
- Spinach (Cups)2 cup(s)16 cal
- Olive Oil15 g135 cal
- Coconut Aminos5 ml8 cal
Meal Totals
474cal26gprotein34gcarbs26gfat6gfibre
Snack8:30 PM
- Owyn Shake1 can/bottle194 cal
Meal Totals
194cal32gprotein3gcarbs6gfat
Tuesday
Aug 4Daily Totals
1776
Calories
195g
Protein
168g
Carbs
36g
Fat
27g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Spacemilk Protein60 grams235 cal
- Almond Milk, Unsweetened (FLOZ)10 fl oz43 cal
- Blueberries80 g52 cal
Meal Totals
331cal42gprotein25gcarbs7gfat3gfibre
Lunch1:00 PM
- Chimichurri Pasta Bowl - Thistle1 serving394 cal
- Seitan (Oz)5 oz253 cal
Meal Totals
653cal68gprotein75gcarbs9gfat13gfibre
Dinner7:00 PM
- Seitan (Oz)5 oz253 cal
- Pasta (Cooked)(gm)60 grams94 cal
- Tomato Pasta Sauce (Red)60 grams28 cal
- Spinach (Cups)2 cup(s)16 cal
- Olive Oil10 g90 cal
Meal Totals
486cal52gprotein38gcarbs14gfat8gfibre
Snack8:30 PM
- Owyn Shake1 can/bottle194 cal
Meal Totals
194cal32gprotein3gcarbs6gfat
Wednesday
Aug 5Daily Totals
1761
Calories
180g
Protein
168g
Carbs
41g
Fat
28g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Spacemilk Protein60 grams235 cal
- Almond Milk, Unsweetened (FLOZ)10 fl oz43 cal
- Blueberries80 g52 cal
Meal Totals
331cal42gprotein25gcarbs7gfat3gfibre
Lunch1:00 PM
- Chimichurri Pasta Bowl - Thistle1 serving394 cal
- Seitan (Oz)5 oz253 cal
Meal Totals
653cal68gprotein75gcarbs9gfat13gfibre
Dinner7:00 PM
- Tempeh (cooked)150 grams286 cal
- Quinoa (Cooked)(Grams)60 grams71 cal
- Spinach (Cups)2 cup(s)16 cal
- Olive Oil10 g90 cal
- Coconut Aminos5 ml8 cal
Meal Totals
471cal37gprotein38gcarbs19gfat9gfibre
Snack8:30 PM
- Owyn Shake1 can/bottle194 cal
Meal Totals
194cal32gprotein3gcarbs6gfat
Thursday
Aug 6Daily Totals
1780
Calories
195g
Protein
178g
Carbs
32g
Fat
28g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Spacemilk Protein60 grams235 cal
- Almond Milk, Unsweetened (FLOZ)10 fl oz43 cal
- Blueberries100 g64 cal
Meal Totals
343cal42gprotein28gcarbs7gfat4gfibre
Lunch1:00 PM
- Chimichurri Pasta Bowl - Thistle1 serving394 cal
- Seitan (Oz)5 oz253 cal
Meal Totals
653cal68gprotein75gcarbs9gfat13gfibre
Dinner7:00 PM
- Seitan (Oz)5 oz253 cal
- Brown Rice, Cooked60 g67 cal
- Black Beans60 g86 cal
- Salsa50 grams16 cal
- Olive Oil6 g54 cal
Meal Totals
478cal52gprotein45gcarbs10gfat8gfibre
Snack8:30 PM
- Owyn Shake1 can/bottle194 cal
Meal Totals
194cal32gprotein3gcarbs6gfat
Friday
Aug 7Daily Totals
1758
Calories
163g
Protein
164g
Carbs
50g
Fat
24g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Kashi Go - Peanut Butter Crunch40 grams180 cal
- Owyn Shake1 can/bottle194 cal
Meal Totals
372cal39gprotein27gcarbs12gfat2gfibre
Lunch1:00 PM
- Nacho Bowl - Thistle1 serving405 cal
- Seitan (Oz)4.5 oz228 cal
Meal Totals
631cal65gprotein68gcarbs11gfat12gfibre
Dinner7:00 PM
- Extra Firm Tofu7 oz207 cal
- Potatoes (gm)(Cooked)140 grams124 cal
- Spinach (Cups)2 cup(s)16 cal
- Olive Oil10 g90 cal
- Coconut Aminos5 ml8 cal
Meal Totals
449cal26gprotein39gcarbs21gfat7gfibre
Snack8:30 PM
- Owyn Shake1 can/bottle194 cal
Meal Totals
194cal32gprotein3gcarbs6gfat
Saturday
Aug 8Daily Totals
1761
Calories
158g
Protein
163g
Carbs
53g
Fat
66g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Kashi Go - Peanut Butter Crunch40 grams180 cal
- Owyn Shake1 can/bottle194 cal
Meal Totals
372cal39gprotein27gcarbs12gfat2gfibre
Lunch1:00 PM
- Nacho Bowl - Thistle1 serving405 cal
- Seitan (Oz)4.5 oz228 cal
Meal Totals
631cal65gprotein68gcarbs11gfat12gfibre
Dinner7:00 PM
- Black Beans (Boiled)80 grams105 cal
- Daiya - Dairy Free Shredded Cheddar Cheese30 grams90 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Extra Virgin Olive Oil10 g90 cal
- Onion0.5 medium (~110 g)24 cal
- Bell Pepper, Red0.25 medium (~119 g)9 cal
Meal Totals
452cal21gprotein38gcarbs24gfat49gfibre
Snack8:30 PM
- Owyn Shake1 can/bottle194 cal
Meal Totals
194cal32gprotein3gcarbs6gfat
Sunday
Aug 9Daily Totals
1761
Calories
172g
Protein
194g
Carbs
33g
Fat
22g
Fibre
Pre Workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast8:00 AM
- Kashi Go - Peanut Butter Crunch40 grams180 cal
- Owyn Shake1 can/bottle194 cal
Meal Totals
372cal39gprotein27gcarbs12gfat2gfibre
Lunch1:00 PM
- Nacho Bowl - Thistle1 serving405 cal
- Seitan (Oz)5 oz253 cal
Meal Totals
664cal69gprotein70gcarbs12gfat12gfibre
Dinner7:00 PM
- Red Lentils (Cooked)250 grams283 cal
- Drinking Water6 cups0 cal
- Bell Pepper120 g37 cal
- Red Onion (gm)150 grams58 cal
- Ginger (Ground)(tsp)1 tsp7 cal
- Garlic Clove3 clove15 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Tumeric1 tsps4 cal
- Curry Powder1 tsp4 cal
- Cumin Ground (Tsp)1 tsp10 cal
- Cayenne Pepper1 tsp0 cal
Meal Totals
419cal31gprotein67gcarbs3gfat5gfibre
Snack8:30 PM
- Owyn Shake1 can/bottle194 cal
Meal Totals
194cal32gprotein3gcarbs6gfat
Additional Options
Lunch Option #1
- Unicorn Bowl - Thistle1 serving365 cal
- Seitan (Oz)5 oz253 cal
Meal Totals
624cal64gprotein47gcarbs20gfat9gfibre
Lunch Option #2
- Apple Cider Harvest Salad - Thistle1 serving510 cal
- Seitan (Oz)2.5 oz127 cal
Meal Totals
635cal43gprotein73gcarbs19gfat17gfibre
Dinner Option #1
- Caesar Salad - Thistle1 serving390 cal
- Seitan (Oz)3 oz152 cal
Meal Totals
548cal45gprotein56gcarbs16gfat10gfibre
Dinner Option #2
- Healthy Halloumi Bowl - Thistle1 serving462 cal
- Seitan (Oz)1.5 oz76 cal
Meal Totals
543cal31gprotein62gcarbs19gfat10gfibre
Dinner Option #3
- Purple Carrot - Plant-Based Meatball Marinara1 serving440 cal
- Extra Firm Tofu3 oz89 cal
Meal Totals
533cal30gprotein56gcarbs21gfat
Dinner Option #4
- Purple Carrot - Louisiana Style Red Beans1 serving524 cal
Meal Totals
524cal25gprotein79gcarbs12gfat
Snack Option #1
- Barebell Vegan Bar1 bar249 cal
Meal Totals
249cal15gprotein27gcarbs9gfat
Lunch Option #3
- Seitan (Oz)6 oz303 cal
- Brown Rice, Cooked150 g166 cal
- Spinach (Cups)2 cup(s)16 cal
- Olive Oil15 g135 cal
- Coconut Aminos5 ml8 cal
Meal Totals
627cal60gprotein54gcarbs19gfat7gfibre
Shopping List
Almond Milk, Unsweetened (FLOZ)40 fl oz
Banana, Single7 medium (~118 g)
Bell Pepper120 g
Bell Pepper, Red0.3 medium (~119 g)
Black Beans60 g
Black Beans (Boiled)80 grams
Blueberries360 g
Brown Rice, Cooked160 g
Cayenne Pepper1 tsp
Chimichurri Pasta Bowl - Thistle4 serving
Coconut Aminos15 ml
Cumin Ground (Tsp)1 tsp
Curry Powder1 tsp
Daiya - Dairy Free Shredded Cheddar Cheese30 grams
Drinking Water6 cups
Extra Firm Tofu14 oz
Extra Virgin Olive Oil10 g
Garlic Clove3 clove
Ginger (Ground)(tsp)1 tsp
Kashi Go - Peanut Butter Crunch120 grams
Lemon Juice (Tbsp)1 Tbsp
Mission Foods - Carb Balance Flour Tortillas2 serving
Nacho Bowl - Thistle3 serving
Olive Oil51 g
Onion0.5 medium (~110 g)
Owyn Shake10 can/bottle
Pasta (Cooked)(gm)60 grams
Potatoes (gm)(Cooked)140 grams
Quinoa (Cooked)(Grams)60 grams
Red Lentils (Cooked)250 grams
Red Onion (gm)150 grams
Salsa50 grams
Seitan (Oz)44 oz
Spacemilk Protein240 grams
Spinach (Cups)8 cup(s)
Tempeh (cooked)150 grams
Tomato Pasta Sauce (Red)60 grams
Tumeric1 tsps
Options Shopping List
Apple Cider Harvest Salad - Thistle1 serving
Barebell Vegan Bar1 bar
Brown Rice, Cooked150 g
Caesar Salad - Thistle1 serving
Coconut Aminos5 ml
Extra Firm Tofu3 oz
Healthy Halloumi Bowl - Thistle1 serving
Olive Oil15 g
Purple Carrot - Louisiana Style Red Beans1 serving
Purple Carrot - Plant-Based Meatball Marinara1 serving
Seitan (Oz)18 oz
Spinach (Cups)2 cup(s)
Unicorn Bowl - Thistle1 serving
Recipes
Black Bean Vegan Quesadillatap
1) Heat a non-stick pan over medium heat. Add olive oil and sautee peppers and onions then remove.
2) Lay the tortilla flat in the pan.
3) Spread the black beans evenly over half the tortilla and lightly mash.
4) Sprinkle Daiya cheese on top. Add sauteed peppers and onions.
5) Fold the tortilla over and cook 2–3 minutes per side until golden and the cheese melts.
Easy Vegan Daltap
MAKES ~2-3 SERVINGS - Stove Top Instructions - Place all your ingredients in a large pot and bring to a boil on the stove.
Once boiling cover and reduce heat to low.
Simmer for 30 minutes or until the dal has thickened. Serve with brown rice and a sprinkle of cilantro on top.
Instant Pot Instructions - Place all your ingredients in the Instant Pot, turn the vent to sealed and cook on manual for 18 minutes.
Once it is finished cooking, let it naturally release for 10-15 minutes.
Move the steam release handle to venting to release the remaining steam.
Serve with brown rice and a sprinkle of cilantro on top.
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Curry Powder (1 tsp), Cayenne Pepper (0.5 tsp), Cumin Ground (Tsp) (1 tsp).