Nutrition Plan
Stoic Physique
Burak Capar
Updated Jul 30, 2026
Daily Targets
MondayAug 31902 cal · 173P 172C 58F
TuesdayAug 41898 cal · 176P 168C 58F
WednesdayAug 51905 cal · 169P 170C 61F
ThursdayAug 61901 cal · 173P 174C 57F
FridayAug 71908 cal · 177P 174C 56F
SaturdayAug 81896 cal · 169P 152C 68F
SundayAug 91895 cal · 165P 158C 67F
Monday
Aug 3Daily Totals
1902
Calories
173g
Protein
172g
Carbs
58g
Fat
29g
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
Breakfast7:00 AM
- Whey Protein Powder1 scoop122 cal
- Almond Milk, Unsweetened (FLOZ)10 fl oz43 cal
- Almond Butter (gm)15 grams98 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
- Collapure Collagen1 scoop52 cal
Meal Totals
402cal42gprotein27gcarbs14gfat7gfibre
Lunch12:30 PM
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)150 grams189 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
474cal53gprotein52gcarbs6gfat7gfibre
Snack4:00 PM
- Barebells Protein Bars1 bar212 cal
- Mixed Nuts15 grams94 cal
Meal Totals
308cal23gprotein18gcarbs16gfat4gfibre
Dinner7:30 PM
- Salmon (Cooked)6 oz300 cal
- Potatoes (gm)(Cooked)200 grams178 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil10 g90 cal
Meal Totals
606cal54gprotein48gcarbs22gfat8gfibre
Tuesday
Aug 4Daily Totals
1898
Calories
176g
Protein
168g
Carbs
58g
Fat
30g
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
Breakfast7:00 AM
- Almond Milk, Unsweetened (FLOZ)10 fl oz43 cal
- Collapure Collagen1 scoop52 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
- Almond Butter (gm)15 grams98 cal
Meal Totals
402cal42gprotein27gcarbs14gfat7gfibre
Lunch12:30 PM
- White Rice (Cooked)150 grams189 cal
- Grilled Chicken (Oz)6 oz246 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
474cal53gprotein52gcarbs6gfat7gfibre
Snack4:00 PM
- Barebells Protein Bars1 bar212 cal
- Mixed Nuts15 grams94 cal
Meal Totals
308cal23gprotein18gcarbs16gfat4gfibre
Dinner7:30 PM
- Cod - Cooked (Oz)6 oz226 cal
- Sweet Potato (cooked)(Gm)180 g157 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil20 g180 cal
Meal Totals
602cal57gprotein44gcarbs22gfat9gfibre
Wednesday
Aug 5Daily Totals
1905
Calories
169g
Protein
170g
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
Breakfast7:00 AM
- Almond Milk, Unsweetened (FLOZ)10 fl oz43 cal
- Collapure Collagen1 scoop52 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
- Almond Butter (gm)15 grams98 cal
Meal Totals
402cal42gprotein27gcarbs14gfat7gfibre
Lunch12:30 PM
- White Rice (Cooked)150 grams189 cal
- Grilled Chicken (Oz)6 oz246 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
474cal53gprotein52gcarbs6gfat7gfibre
Snack4:00 PM
- Barebells Protein Bars1 bar212 cal
- Mixed Nuts15 grams94 cal
Meal Totals
308cal23gprotein18gcarbs16gfat4gfibre
Dinner7:30 PM
- Halibut (cooked)(oz)7 oz222 cal
- White Rice (Cooked)130 grams164 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil20 g180 cal
Meal Totals
609cal50gprotein46gcarbs25gfat7gfibre
Thursday
Aug 6Daily Totals
1901
Calories
173g
Protein
174g
Carbs
57g
Fat
30g
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
Breakfast7:00 AM
- Almond Milk, Unsweetened (FLOZ)10 fl oz43 cal
- Collapure Collagen1 scoop52 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
- Almond Butter (gm)15 grams98 cal
Meal Totals
402cal42gprotein27gcarbs14gfat7gfibre
Lunch12:30 PM
- White Rice (Cooked)150 grams189 cal
- Grilled Chicken (Oz)6 oz246 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
474cal53gprotein52gcarbs6gfat7gfibre
Snack4:00 PM
- Barebells Protein Bars1 bar212 cal
- Mixed Nuts15 grams94 cal
Meal Totals
308cal23gprotein18gcarbs16gfat4gfibre
Dinner7:30 PM
- Grilled Chicken (Oz)6 oz246 cal
- Potatoes (gm)(Cooked)200 grams178 cal
- Mixed Vegetables (Your Choice)120 grams48 cal
- Olive Oil15 g135 cal
Meal Totals
605cal54gprotein50gcarbs21gfat9gfibre
Friday
Aug 7Daily Totals
1908
Calories
177g
Protein
174g
Carbs
56g
Fat
29g
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
Breakfast7:00 AM
- Almond Milk, Unsweetened (FLOZ)10 fl oz43 cal
- Collapure Collagen1 scoop52 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries200 grams89 cal
- Almond Butter (gm)15 grams98 cal
Meal Totals
402cal42gprotein27gcarbs14gfat7gfibre
Lunch12:30 PM
- White Rice (Cooked)150 grams189 cal
- Grilled Chicken (Oz)6 oz246 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
474cal53gprotein52gcarbs6gfat7gfibre
Snack4:00 PM
- Barebells Protein Bars1 bar212 cal
- Mixed Nuts15 grams94 cal
Meal Totals
308cal23gprotein18gcarbs16gfat4gfibre
Dinner7:30 PM
- Salmon (Cooked)6 oz300 cal
- Pasta (Cooked)(gm)120 grams188 cal
- Tomato Pasta Sauce (Red)80 grams36 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Olive Oil6 g54 cal
Meal Totals
612cal58gprotein50gcarbs20gfat8gfibre
Saturday
Aug 8Daily Totals
1896
Calories
169g
Protein
152g
Carbs
68g
Fat
63g
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
Breakfast7:00 AM
- Egg (Large)2 egg150 cal
- Egg White150 g73 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Cucumber40 g7 cal
- Carb Balance - Whole Wheat Tortilla2 tortilla119 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
398cal40gprotein19gcarbs18gfat39gfibre
Lunch12:30 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Potatoes (gm)(Cooked)180 grams160 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
476cal48gprotein44gcarbs12gfat8gfibre
Snack4:00 PM
- Barebells Protein Bars1 bar212 cal
- Mixed Nuts15 grams94 cal
Meal Totals
308cal23gprotein18gcarbs16gfat4gfibre
Dinner7:30 PM
- Cod - Cooked (Oz)6 oz226 cal
- Sweet Potato (cooked)(Gm)180 g157 cal
- Olive Oil20 g180 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
602cal57gprotein44gcarbs22gfat9gfibre
Sunday
Aug 9Daily Totals
1895
Calories
165g
Protein
158g
Carbs
67g
Fat
60g
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
Breakfast7:00 AM
- Egg White150 g73 cal
- Egg (Large)2 egg150 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Cucumber40 g7 cal
- Carb Balance - Whole Wheat Tortilla2 tortilla119 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
398cal40gprotein19gcarbs18gfat39gfibre
Lunch12:30 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Potatoes (gm)(Cooked)180 grams160 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
476cal48gprotein44gcarbs12gfat8gfibre
Snack4:00 PM
- Barebells Protein Bars1 bar212 cal
- Mixed Nuts15 grams94 cal
Meal Totals
308cal23gprotein18gcarbs16gfat4gfibre
Dinner7:30 PM
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)150 grams189 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Olive Oil15 g135 cal
Meal Totals
601cal53gprotein50gcarbs21gfat6gfibre
Additional Options
Breakfast Option #1
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Whey Protein Powder1 scoop122 cal
- Fresh/Frozen Mixed Berries160 grams71 cal
- Almond Butter (gm)15 grams98 cal
Meal Totals
402cal44gprotein34gcarbs10gfat5gfibre
Lunch Option #1 (Heat N' Eat)
- Tyson Blackened Chicken Breast Strips7 oz259 cal
- Minute Rice1 cups199 cal
Meal Totals
458cal51gprotein41gcarbs10gfat
Lunch Option #2
- Grilled Chicken (Oz)5 oz205 cal
- Romaine/Cos Lettuce100 g21 cal
- Bbq Sauce40 grams80 cal
- Low Fat Shredded Cheese15 grams49 cal
- Carb Balance - Whole Wheat Tortilla2 tortilla119 cal
Meal Totals
480cal56gprotein28gcarbs16gfat37gfibre
Dinner Option #1 (Chipotle)
- Chipotle - 2X Chicken, 1/2 Rice, Veggies, Beans1 serving585 cal
Meal Totals
585cal71gprotein37gcarbs17gfat12gfibre
Dinner Option #2
- Onion (Gm)60 g26 cal
- Bell Pepper80 g24 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Olive Oil12 g108 cal
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)100 grams126 cal
Meal Totals
603cal58gprotein50gcarbs19gfat8gfibre
Dinner Option #3
- Jasmine Rice (Cooked)100 grams142 cal
- Cabbage80 g23 cal
- Olive Oil10 g90 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Lime (Single)0.5 medium (~67 g)17 cal
- Garlic Powder0.5 tsp6 cal
- Ginger (Ground)(tsp)0.5 tsp4 cal
- Crushed Red Pepper Flakes0.25 tsp0 cal
- Salmon (Cooked)6 oz300 cal
Meal Totals
594cal54gprotein45gcarbs22gfat3gfibre
Snack Option #1
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
- Mixed Nuts20 grams126 cal
Meal Totals
303cal21gprotein30gcarbs11gfat5gfibre
Pre Workout Option #1
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)12 oz
Almond Butter (gm)75 grams
Almond Milk, Unsweetened (FLOZ)50 fl oz
Banana, Single7 medium (~118 g)
Barebells Protein Bars7 bar
Carb Balance - Whole Wheat Tortilla4 tortilla
Cod - Cooked (Oz)12 oz
Collapure Collagen5 scoop
Cucumber80 g
Egg (Large)4 egg
Egg White300 g
Fresh/Frozen Mixed Berries1200 grams
Grilled Chicken (Oz)42 oz
Halibut (cooked)(oz)7 oz
Mixed Nuts105 grams
Mixed Vegetables (Your Choice)1380 grams
Olive Oil106 g
Pasta (Cooked)(gm)120 grams
Potatoes (gm)(Cooked)760 grams
Salmon (Cooked)12 oz
Sweet Potato (cooked)(Gm)360 g
Tomato (Slices)4 Slice (~20gm)
Tomato Pasta Sauce (Red)80 grams
Whey Protein Powder5 scoop
White Rice (Cooked)1030 grams
Options Shopping List
Almond Butter (gm)15 grams
Apple (Whole)1 medium (~182 g)
Bbq Sauce40 grams
Bell Pepper80 g
Broccoli (gm)100 g
Cabbage80 g
Carb Balance - Whole Wheat Tortilla2 tortilla
Chipotle - 2X Chicken, 1/2 Rice, Veggies, Beans1 serving
Crushed Red Pepper Flakes0.3 tsp
Fresh/Frozen Mixed Berries310 grams
Garlic Powder0.5 tsp
Ginger (Ground)(tsp)0.5 tsp
Greek Yogurt - Nonfat - Any Flavor400 grams
Grilled Chicken (Oz)11 oz
Jasmine Rice (Cooked)100 grams
Lime (Single)0.5 medium (~67 g)
Low Fat Shredded Cheese15 grams
Minute Rice1 cups
Mixed Nuts20 grams
Olive Oil22 g
Onion (Gm)60 g
Romaine/Cos Lettuce100 g
Salmon (Cooked)6 oz
Soy Sauce, Low Sodium (tbsp)4 tbsp
Spinach (Gm)50 g
Tyson Blackened Chicken Breast Strips7 oz
Whey Protein Powder1 scoop
White Rice (Cooked)100 grams
Recipes
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.
Chicken Stir Frytap
NOTE: Chicken is weighed out COOKED
1. **Prepare Vegetables**
* Slice the onion and green pepper into thin strips.
* Cut the broccoli into bite-sized florets.
* Rinse the spinach and set aside.
2. **Sauté the Base**
* Heat the olive oil in a large skillet or wok over medium-high heat.
* Add onions and peppers first, cooking for 3–4 minutes until slightly softened.
3. **Add Broccoli**
* Toss in the broccoli florets and continue stir-frying for another 4–5 minutes until bright green and tendercrisp.
4. **Add Chicken**
* Slice the pre-cooked chicken breast into strips or cubes.
* Add it to the skillet and stir well to combine with the veggies.
5. **Season with Soy Sauce**
* Pour in the low-sodium soy sauce.
* Stir everything together and let it cook for 2–3 minutes so the flavors blend.
6. **Finish with Spinach**
Thai Ginger Lime Salmon Bowltap
1. Cook jasmine rice according to package directions and set aside.
2. Heat olive oil in a skillet over medium heat.
3. Season salmon with garlic powder and ground ginger.
4. Sear salmon 3–4 minutes per side until fully cooked. Remove from pan.
5. In the same pan, add shredded cabbage and cook 2–3 minutes until slightly softened.
6. Stir soy sauce and lime juice into the cabbage.
7. Plate rice, top with salmon and cabbage mixture.
8. Add chili/red pepper flakes if desired.