Stoic Physique

Nutrition Plan

Stoic Physique
Steve Merritt
Updated Jul 30, 2026

Daily Targets

MondayAug 32535 cal · 212P 289C 59F
TuesdayAug 42454 cal · 205P 278C 58F
WednesdayAug 52652 cal · 206P 322C 60F
ThursdayAug 62452 cal · 221P 257C 60F
FridayAug 72654 cal · 203P 303C 70F
SaturdayAug 82463 cal · 215P 259C 63F
SundayAug 92308 cal · 216P 235C 56F

Monday

Aug 3
Daily Totals
2535
Calories
212g
Protein
289g
Carbs
59g
Fat
26g
Fibre
Breakfast 7:00 AM
  • Fresh/Frozen Mixed Berries150 grams68 cal
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Pbfit (Dry)20 grams88 cal
Meal Totals
272cal27gprotein32gcarbs4gfat3gfibre
Mid-Morning Snack 10:30 PM
  • Chicken Sausage1 sausage90 cal
  • Turkey Bacon1 slice48 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Egg White100 g48 cal
  • Sourdough Bread1 slice (40gm)109 cal
Meal Totals
335cal27gprotein32gcarbs11gfat5gfibre
Lunch 1:00 PM
  • Megafit - Cheeseburger Bowl1 serving513 cal
Meal Totals
513cal44gprotein46gcarbs17gfat
Preworkout
  • RX Bar2 Bar396 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Honey30 g99 cal
  • EAA's - 1st Phorm1 scoop0 cal
Meal Totals
608cal25gprotein100gcarbs12gfat15gfibre
Post workout
  • Whey Protein Powder1 scoop122 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
186cal25gprotein17gcarbs2gfat3gfibre
Dinner
  • Megafit - Chicken Burrito Bowl1 serving454 cal
Meal Totals
454cal47gprotein44gcarbs10gfat
Snack 9:00 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Chocolate Chips10 grams53 cal
Meal Totals
167cal17gprotein18gcarbs3gfat

Tuesday

Aug 4
Daily Totals
2454
Calories
205g
Protein
278g
Carbs
58g
Fat
24g
Fibre
Breakfast 7:00 AM
  • Fresh/Frozen Mixed Berries100 grams45 cal
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Pbfit (Dry)20 grams88 cal
Meal Totals
247cal27gprotein28gcarbs3gfat2gfibre
Mid-Morning Snack 10:30 PM
  • Chicken Sausage1 sausage90 cal
  • Turkey Bacon1 slice48 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Egg White100 g48 cal
  • Sourdough Bread1 slice (40gm)109 cal
Meal Totals
335cal27gprotein32gcarbs11gfat5gfibre
Lunch 1:00 PM
  • Megafit - Beef Burrito Bowl1 serving512 cal
Meal Totals
512cal40gprotein52gcarbs16gfat
Preworkout
  • RX Bar2 Bar396 cal
  • Mandarin Orange1 medium40 cal
  • Honey30 g99 cal
  • EAA's - 1st Phorm1 scoop0 cal
Meal Totals
536cal25gprotein82gcarbs12gfat14gfibre
Post workout
  • Whey Protein Powder1 scoop122 cal
  • Fresh/Frozen Mixed Berries130 grams59 cal
Meal Totals
178cal25gprotein15gcarbs2gfat3gfibre
Dinner
  • Megafit - Chicken Kabobs1 serving449 cal
Meal Totals
449cal44gprotein48gcarbs9gfat
Snack 9:00 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Chocolate Chips15 grams80 cal
Meal Totals
197cal17gprotein21gcarbs5gfat

Wednesday

Aug 5
Daily Totals
2652
Calories
206g
Protein
322g
Carbs
60g
Fat
24g
Fibre
Breakfast 7:00 AM
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Pbfit (Dry)20 grams88 cal
Meal Totals
235cal26gprotein26gcarbs3gfat2gfibre
Mid-Morning Snack 10:30 PM
  • Chicken Sausage0 sausage0 cal
  • Turkey Bacon1 slice48 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Egg White180 g86 cal
Meal Totals
172cal25gprotein9gcarbs4gfat4gfibre
Lunch 1:00 PM
  • Megafit - Skinny Chicken Fettuccine1 serving656 cal
Meal Totals
656cal46gprotein73gcarbs20gfat
Preworkout
  • RX Bar2 Bar396 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Honey40 g132 cal
  • EAA's - 1st Phorm1 scoop0 cal
Meal Totals
640cal25gprotein108gcarbs12gfat15gfibre
Post workout
  • Whey Protein Powder1 scoop122 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
186cal25gprotein17gcarbs2gfat3gfibre
Dinner
  • Megafit - Turkey Spaghetti1 serving623 cal
Meal Totals
623cal39gprotein74gcarbs19gfat
Snack 9:00 PM
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
Meal Totals
140cal20gprotein15gcarbs0gfat

Thursday

Aug 6
Daily Totals
2452
Calories
221g
Protein
257g
Carbs
60g
Fat
32g
Fibre
Breakfast 7:00 AM
  • Fresh/Frozen Mixed Berries150 grams68 cal
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Pbfit (Dry)20 grams88 cal
Meal Totals
272cal27gprotein32gcarbs4gfat3gfibre
Mid-Morning Snack 10:30 PM
  • Chicken Sausage0 sausage0 cal
  • Turkey Bacon2 slice96 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Egg White180 g86 cal
Meal Totals
220cal28gprotein9gcarbs8gfat5gfibre
Lunch 1:00 PM
  • Megafit - Cheeseburger Bowl1 serving513 cal
Meal Totals
513cal44gprotein46gcarbs17gfat
Preworkout
  • RX Bar2 Bar396 cal
  • Mandarin Orange1 medium40 cal
  • Honey40 g132 cal
  • EAA's - 1st Phorm1 scoop0 cal
Meal Totals
568cal25gprotein90gcarbs12gfat14gfibre
Post workout
  • Whey Protein Powder1 scoop122 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
186cal25gprotein17gcarbs2gfat3gfibre
Dinner
  • Megafit - Chicken Tenders1 serving500 cal
Meal Totals
500cal51gprotein38gcarbs16gfat5gfibre
Snack 9:00 PM
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
193cal21gprotein25gcarbs1gfat2gfibre

Friday

Aug 7
Daily Totals
2654
Calories
203g
Protein
303g
Carbs
70g
Fat
24g
Fibre
Breakfast 7:00 AM
  • Fresh/Frozen Mixed Berries100 grams45 cal
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Pbfit (Dry)20 grams88 cal
Meal Totals
247cal27gprotein28gcarbs3gfat2gfibre
Mid-Morning Snack 10:30 PM
  • Chicken Sausage1 sausage90 cal
  • Turkey Bacon2 slice96 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Egg White130 g62 cal
Meal Totals
286cal29gprotein11gcarbs14gfat5gfibre
Lunch 1:00 PM
  • Megafit - Turkey Spaghetti1 serving623 cal
Meal Totals
623cal39gprotein74gcarbs19gfat
Preworkout
  • RX Bar2 Bar396 cal
  • Banana, Single1 medium (~118 g)116 cal
  • Honey30 g99 cal
  • EAA's - 1st Phorm1 scoop0 cal
Meal Totals
608cal25gprotein100gcarbs12gfat15gfibre
Post workout
  • Whey Protein Powder1 scoop122 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
170cal25gprotein13gcarbs2gfat2gfibre
Dinner
  • Megafit - Beef Burrito Bowl1 serving512 cal
Meal Totals
512cal40gprotein52gcarbs16gfat
Snack 9:00 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Granola20 grams95 cal
Meal Totals
208cal18gprotein25gcarbs4gfat

Saturday

Aug 8
Daily Totals
2463
Calories
215g
Protein
259g
Carbs
63g
Fat
24g
Fibre
Breakfast 7:00 AM
  • Fresh/Frozen Mixed Berries100 grams45 cal
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Pbfit (Dry)15 grams66 cal
Meal Totals
227cal24gprotein26gcarbs3gfat2gfibre
Mid-Morning Snack 10:30 PM
  • Chicken Sausage1 sausage90 cal
  • Turkey Bacon2 slice96 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Egg White100 g48 cal
  • Sourdough Bread1 slice (40gm)109 cal
Meal Totals
383cal30gprotein32gcarbs15gfat6gfibre
Lunch 1:00 PM
  • Megafit - Sloppy Jay's1 serving594 cal
Meal Totals
594cal43gprotein74gcarbs14gfat
Snack 3:00 PM
  • RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
Snack 5:00 PM
  • Whey Protein Powder1 scoop122 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
170cal25gprotein13gcarbs2gfat2gfibre
Dinner 7:00 PM
  • Sirloin Steak - Cooked6 oz292 cal
  • Pasta (Cooked)(gm)180 grams283 cal
  • Rao'S Marinara Sauce100 grams76 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
694cal64gprotein69gcarbs18gfat8gfibre
Snack 9:00 PM
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Chocolate Chips15 grams80 cal
Meal Totals
197cal17gprotein21gcarbs5gfat

Sunday

Aug 9
Daily Totals
2308
Calories
216g
Protein
235g
Carbs
56g
Fat
22g
Fibre
Breakfast 7:00 AM
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
  • Pbfit (Dry)20 grams88 cal
Meal Totals
235cal26gprotein26gcarbs3gfat2gfibre
Mid-Morning Snack 10:30 PM
  • Chicken Sausage0 sausage0 cal
  • Turkey Bacon2 slice96 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Egg White150 g73 cal
Meal Totals
204cal24gprotein9gcarbs8gfat5gfibre
Lunch 1:00 PM
  • Megafit - Bum's Stir Fry1 serving476 cal
Meal Totals
476cal41gprotein60gcarbs8gfat
Lunch 3:00 PM
  • RX Bar1 Bar198 cal
Meal Totals
198cal12gprotein24gcarbs6gfat6gfibre
Lunch 5:00 PM
  • Whey Protein Powder1 scoop122 cal
  • Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
174cal25gprotein14gcarbs2gfat2gfibre
Dinner
  • Sirloin Steak - Cooked6 oz292 cal
  • Pasta (Cooked)(gm)200 grams314 cal
  • Rao'S Marinara Sauce200 grams152 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
796cal67gprotein78gcarbs24gfat7gfibre
Snack 9:00 PM
  • Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
  • Chocolate Chips15 grams80 cal
Meal Totals
225cal21gprotein24gcarbs5gfat

Additional Options

Lunch Options #1
  • Megafit - Flex Lewis Signature1 serving542 cal
Meal Totals
542cal38gprotein57gcarbs18gfat
Lunch Option #2
  • Megafit - Cheeseburger Bowl1 serving513 cal
  • Megafit - Cheeseburger Bowl1 serving513 cal
Meal Totals
1026cal88gprotein92gcarbs34gfat
Lunch option #3
  • Grilled Chicken (Oz)6 oz246 cal
  • Romaine/Cos Lettuce100 g21 cal
  • Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
  • BBQ Sauce30 grams60 cal
  • Low Fat Shredded Cheese20 grams64 cal
Meal Totals
531cal67gprotein23gcarbs19gfat35gfibre
DInner Option # 1
  • 93/7 Lean Ground Beef (Cooked)7 oz322 cal
  • Pasta (Cooked)(gm)160 grams251 cal
  • Rao'S Marinara Sauce100 grams76 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
685cal62gprotein62gcarbs21gfat7gfibre

Shopping List

Banana, Single3 medium (~118 g)
Chicken Sausage4 sausage
Chocolate Chips55 grams
EAA's - 1st Phorm5 scoop
Egg White940 g
Fresh/Frozen Mixed Berries1760 grams
Granola20 grams
Greek Yogurt - Nonfat - Any Flavor2950 grams
Honey170 g
Mandarin Orange2 medium
Megafit - Beef Burrito Bowl2 serving
Megafit - Bum's Stir Fry1 serving
Megafit - Cheeseburger Bowl2 serving
Megafit - Chicken Burrito Bowl1 serving
Megafit - Chicken Kabobs1 serving
Megafit - Chicken Tenders1 serving
Megafit - Skinny Chicken Fettuccine1 serving
Megafit - Sloppy Jay's1 serving
Megafit - Turkey Spaghetti2 serving
Mixed Vegetables (Your Choice)880 grams
Pasta (Cooked)(gm)380 grams
Pbfit (Dry)135 grams
Rao'S Marinara Sauce300 grams
RX Bar12 Bar
Sirloin Steak - Cooked12 oz
Sourdough Bread3 slice (40gm)
Turkey Bacon11 slice
Whey Protein Powder7 scoop

Options Shopping List

93/7 Lean Ground Beef (Cooked)7 oz
BBQ Sauce30 grams
Grilled Chicken (Oz)6 oz
Low Fat Shredded Cheese20 grams
Megafit - Cheeseburger Bowl2 serving
Megafit - Flex Lewis Signature1 serving
Mission Foods - Carb Balance Flour Tortillas2 serving
Mixed Vegetables (Your Choice)100 grams
Pasta (Cooked)(gm)160 grams
Rao'S Marinara Sauce100 grams
Romaine/Cos Lettuce100 g

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.