Stoic Physique

Nutrition Plan

Stoic Physique
Bill Fisher
Updated Jul 30, 2026

Daily Targets

MondayAug 31581 cal · 157P 128C 49F
TuesdayAug 41581 cal · 157P 128C 49F
WednesdayAug 51584 cal · 153P 126C 52F
ThursdayAug 61584 cal · 153P 126C 52F
FridayAug 71581 cal · 157P 128C 49F
SaturdayAug 81581 cal · 157P 128C 49F
SundayAug 91581 cal · 157P 128C 49F

Monday

Aug 3
Daily Totals
1581
Calories
157g
Protein
128g
Carbs
49g
Fat
21g
Fibre
Pre Workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:30 AM
  • Whey Protein Powder0.5 scoop61 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
  • Almond Butter (gm)15 grams98 cal
Meal Totals
201cal16gprotein14gcarbs9gfat4gfibre
Lunch12:00 PM
  • Grilled Chicken (Oz)8 oz328 cal
  • White Rice (Cooked)100 grams126 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Olive Oil12 g108 cal
Meal Totals
592cal68gprotein35gcarbs20gfat5gfibre
Dinner7:30 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Sweet Potato (cooked)(Gm)100 g88 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
366cal51gprotein27gcarbs6gfat6gfibre
Snack9:00 PM
  • Barebells Protein Bars1 bar212 cal
  • Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre

Tuesday

Aug 4
Daily Totals
1581
Calories
157g
Protein
128g
Carbs
49g
Fat
21g
Fibre
Pre Workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:30 AM
  • Whey Protein Powder0.5 scoop61 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
  • Almond Butter (gm)15 grams98 cal
Meal Totals
201cal16gprotein14gcarbs9gfat4gfibre
Lunch12:00 PM
  • Grilled Chicken (Oz)8 oz328 cal
  • White Rice (Cooked)100 grams126 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Olive Oil12 g108 cal
Meal Totals
592cal68gprotein35gcarbs20gfat5gfibre
Dinner7:30 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Sweet Potato (cooked)(Gm)100 g88 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
366cal51gprotein27gcarbs6gfat6gfibre
Snack9:00 PM
  • Barebells Protein Bars1 bar212 cal
  • Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre

Wednesday

Aug 5
Daily Totals
1584
Calories
153g
Protein
126g
Carbs
52g
Fat
21g
Fibre
Pre Workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:30 AM
  • Whey Protein Powder0.5 scoop61 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Almond Butter (gm)15 grams98 cal
Meal Totals
193cal16gprotein12gcarbs9gfat4gfibre
Lunch12:00 PM
  • Grilled Chicken (Oz)8 oz328 cal
  • White Rice (Cooked)100 grams126 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Olive Oil10 g90 cal
Meal Totals
574cal68gprotein35gcarbs18gfat5gfibre
Dinner7:30 PM
  • Salmon (Cooked)5.5 oz275 cal
  • Sweet Potato (cooked)(Gm)100 g88 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
395cal47gprotein27gcarbs11gfat6gfibre
Snack9:00 PM
  • Barebells Protein Bars1 bar212 cal
  • Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre

Thursday

Aug 6
Daily Totals
1584
Calories
153g
Protein
126g
Carbs
52g
Fat
21g
Fibre
Pre Workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:30 AM
  • Whey Protein Powder0.5 scoop61 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
  • Almond Butter (gm)15 grams98 cal
Meal Totals
193cal16gprotein12gcarbs9gfat4gfibre
Lunch12:00 PM
  • Grilled Chicken (Oz)8 oz328 cal
  • White Rice (Cooked)100 grams126 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Olive Oil10 g90 cal
Meal Totals
574cal68gprotein35gcarbs18gfat5gfibre
Dinner7:30 PM
  • Salmon (Cooked)5.5 oz275 cal
  • Sweet Potato (cooked)(Gm)100 g88 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
395cal47gprotein27gcarbs11gfat6gfibre
Snack9:00 PM
  • Barebells Protein Bars1 bar212 cal
  • Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre

Friday

Aug 7
Daily Totals
1581
Calories
157g
Protein
128g
Carbs
49g
Fat
21g
Fibre
Pre Workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:30 AM
  • Whey Protein Powder0.5 scoop61 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
  • Almond Butter (gm)15 grams98 cal
Meal Totals
201cal16gprotein14gcarbs9gfat4gfibre
Lunch12:00 PM
  • Grilled Chicken (Oz)8 oz328 cal
  • White Rice (Cooked)100 grams126 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Olive Oil12 g108 cal
Meal Totals
592cal68gprotein35gcarbs20gfat5gfibre
Dinner7:30 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Sweet Potato (cooked)(Gm)100 g88 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
366cal51gprotein27gcarbs6gfat6gfibre
Snack9:00 PM
  • Barebells Protein Bars1 bar212 cal
  • Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre

Saturday

Aug 8
Daily Totals
1581
Calories
157g
Protein
128g
Carbs
49g
Fat
21g
Fibre
Pre Workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:30 AM
  • Whey Protein Powder0.5 scoop61 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
  • Almond Butter (gm)15 grams98 cal
Meal Totals
201cal16gprotein14gcarbs9gfat4gfibre
Lunch12:00 PM
  • Grilled Chicken (Oz)8 oz328 cal
  • White Rice (Cooked)100 grams126 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Olive Oil12 g108 cal
Meal Totals
592cal68gprotein35gcarbs20gfat5gfibre
Dinner7:30 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Sweet Potato (cooked)(Gm)100 g88 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
366cal51gprotein27gcarbs6gfat6gfibre
Snack9:00 PM
  • Barebells Protein Bars1 bar212 cal
  • Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre

Sunday

Aug 9
Daily Totals
1581
Calories
157g
Protein
128g
Carbs
49g
Fat
21g
Fibre
Pre Workout
  • Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast7:30 AM
  • Whey Protein Powder0.5 scoop61 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
  • Almond Butter (gm)15 grams98 cal
Meal Totals
201cal16gprotein14gcarbs9gfat4gfibre
Lunch12:00 PM
  • Grilled Chicken (Oz)8 oz328 cal
  • White Rice (Cooked)100 grams126 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
  • Olive Oil12 g108 cal
Meal Totals
592cal68gprotein35gcarbs20gfat5gfibre
Dinner7:30 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Sweet Potato (cooked)(Gm)100 g88 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
366cal51gprotein27gcarbs6gfat6gfibre
Snack9:00 PM
  • Barebells Protein Bars1 bar212 cal
  • Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre

Additional Options

Breakfast Option #1
  • Egg (Large)2 egg150 cal
  • Egg White200 g96 cal
  • Sourdough Bread - Izzio1 slice64 cal
  • Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
359cal39gprotein26gcarbs11gfat5gfibre
Lunch Option #1 (Heat N' Eat)
  • Costco - Chicken Souvlaki Skewers2 skewers286 cal
  • Minute Rice1 cups199 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil12 g108 cal
Meal Totals
633cal60gprotein51gcarbs21gfat4gfibre
Lunch Option #2
  • 93/7 - Lean Ground Turkey (Cooked)8 oz416 cal
  • Microwaveable Petite Sweet Potato160 grams138 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Olive Oil5 g45 cal
Meal Totals
634cal60gprotein40gcarbs26gfat4gfibre
Dinner Option #1 (MegaFit)
  • Megafit - Chicken & Sweet Potatoes1 serving381 cal
Meal Totals
381cal44gprotein40gcarbs5gfat
Dinner Option #2 (MegaFit)
  • Megafit - Bbq Chicken & Fries1 serving354 cal
Meal Totals
354cal43gprotein32gcarbs6gfat
Dinner Option #3
  • 93/7 - Lean Ground Turkey (Cooked)5.5 oz286 cal
  • Sweet Potato (cooked)(Gm)100 g88 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
415cal42gprotein28gcarbs15gfat7gfibre
Dinner Option #4
  • Pork - Pork Tenderloin8 oz233 cal
  • Sweet Potato (cooked)(Gm)150 g131 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
409cal50gprotein41gcarbs5gfat9gfibre
Snack Option #1
  • Halo Top Ice Cream (low cal flavors)1 Pint313 cal
Meal Totals
313cal16gprotein51gcarbs5gfat14gfibre

Shopping List

Almond Butter (gm)105 grams
Banana, Single7 medium (~118 g)
Barebells Protein Bars7 bar
Fresh/Frozen Mixed Berries660 grams
Grilled Chicken (Oz)86 oz
Mixed Vegetables (Your Choice)1120 grams
Olive Oil80 g
Salmon (Cooked)11 oz
Skinny Pop Popcorn (100 Cal Snack Bag)7 bag
Sweet Potato (cooked)(Gm)700 g
Whey Protein Powder3.5 scoop
White Rice (Cooked)700 grams

Options Shopping List

93/7 - Lean Ground Turkey (Cooked)13.5 oz
Costco - Chicken Souvlaki Skewers2 skewers
Egg (Large)2 egg
Egg White200 g
Halo Top Ice Cream (low cal flavors)1 Pint
Megafit - Bbq Chicken & Fries1 serving
Megafit - Chicken & Sweet Potatoes1 serving
Microwaveable Petite Sweet Potato160 grams
Minute Rice1 cups
Mixed Vegetables (Your Choice)520 grams
Olive Oil17 g
Pork - Pork Tenderloin8 oz
Sourdough Bread - Izzio1 slice
Sweet Potato (cooked)(Gm)250 g