Nutrition Plan
Stoic Physique
Chris Peluso
Updated Jul 30, 2026
Daily Targets
MondayAug 32127 cal · 193P 206C 59F
TuesdayAug 42127 cal · 193P 206C 59F
WednesdayAug 52127 cal · 193P 206C 59F
ThursdayAug 62126 cal · 193P 208C 58F
FridayAug 72127 cal · 193P 206C 59F
SaturdayAug 82127 cal · 193P 206C 59F
SundayAug 92127 cal · 193P 206C 59F
Additional Options2713 cal · 239P 239C 89F
Monday
Aug 3Daily Totals
2127
Calories
193g
Protein
206g
Carbs
59g
Fat
35g
Fibre
Pre-Workout3:45 AM
- Banana, Single1 medium (~118 g)116 cal
- Honey0 g0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Note- Consumed 15-30 minutes prior to training along with pre-workout supplement + creatine gummies. IF NOT TRAINING DO NOT CONSUME
Breakfast6:30 AM
- Egg (Large)2 egg150 cal
- Egg Whites100 grams48 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Turkey Bacon2 slice96 cal
- Oats40 g (dry)153 cal
- Fresh/Frozen Mixed Berries125 grams55 cal
Meal Totals
546cal38gprotein49gcarbs22gfat11gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Snack9:30 AM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Granola - Purely Elizabeth30 grams138 cal
Meal Totals
226cal18gprotein25gcarbs6gfat
Lunch1:00 PM
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)85 grams107 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
455cal61gprotein37gcarbs7gfat8gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
Dinner6:00 PM
- Cilantro Leaves0.5 cup2 cal
- Chopped Peppers And Onions150 grams22 cal
- Sirloin Steak - Cooked6 oz292 cal
- Sweet Potato (cooked)(Gm)190 g166 cal
Meal Totals
478cal54gprotein43gcarbs10gfat10gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
- Season to Taste
Snack8:00 PM
- Barebells Protein Bars1 bar212 cal
- Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Tuesday
Aug 4Daily Totals
2127
Calories
193g
Protein
206g
Carbs
59g
Fat
35g
Fibre
Pre-Workout3:45 AM
- Banana, Single1 medium (~118 g)116 cal
- Honey0 g0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Note- Consumed 15-30 minutes prior to training along with pre-workout supplement + creatine gummies. IF NOT TRAINING DO NOT CONSUME
Breakfast6:30 AM
- Egg (Large)2 egg150 cal
- Egg Whites100 grams48 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Turkey Bacon2 slice96 cal
- Oats40 g (dry)153 cal
- Fresh/Frozen Mixed Berries125 grams55 cal
Meal Totals
546cal38gprotein49gcarbs22gfat11gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Snack9:30 AM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Granola - Purely Elizabeth30 grams138 cal
Meal Totals
226cal18gprotein25gcarbs6gfat
Lunch1:00 PM
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)85 grams107 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
455cal61gprotein37gcarbs7gfat8gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Dinner6:00 PM
- Cilantro Leaves0.5 cup2 cal
- Chopped Peppers And Onions150 grams22 cal
- Sirloin Steak - Cooked6 oz292 cal
- Sweet Potato (cooked)(Gm)190 g166 cal
Meal Totals
478cal54gprotein43gcarbs10gfat10gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
- Season to Taste
Snack8:00 PM
- Barebells Protein Bars1 bar212 cal
- Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Wednesday
Aug 5Daily Totals
2127
Calories
193g
Protein
206g
Carbs
59g
Fat
35g
Fibre
Pre-Workout3:45 AM
- Banana, Single1 medium (~118 g)116 cal
- Honey0 g0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Note- Consumed 15-30 minutes prior to training along with pre-workout supplement + creatine gummies. IF NOT TRAINING DO NOT CONSUME
Breakfast6:30 AM
- Egg (Large)2 egg150 cal
- Egg Whites100 grams48 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Turkey Bacon2 slice96 cal
- Oats40 g (dry)153 cal
- Fresh/Frozen Mixed Berries125 grams55 cal
Meal Totals
546cal38gprotein49gcarbs22gfat11gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Snack9:30 AM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Granola - Purely Elizabeth30 grams138 cal
Meal Totals
226cal18gprotein25gcarbs6gfat
Lunch1:00 PM
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)85 grams107 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
455cal61gprotein37gcarbs7gfat8gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Dinner6:00 PM
- Cilantro Leaves0.5 cup2 cal
- Chopped Peppers And Onions150 grams22 cal
- Sirloin Steak - Cooked6 oz292 cal
- Sweet Potato (cooked)(Gm)190 g166 cal
Meal Totals
478cal54gprotein43gcarbs10gfat10gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
- Season to Taste
Snack8:00 PM
- Barebells Protein Bars1 bar212 cal
- Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Thursday
Aug 6Daily Totals
2126
Calories
193g
Protein
208g
Carbs
58g
Fat
35g
Fibre
Pre-Workout3:45 AM
- Banana, Single1 medium (~118 g)116 cal
- Honey0 g0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Note- Consumed 15-30 minutes prior to training along with pre-workout supplement + creatine gummies. IF NOT TRAINING DO NOT CONSUME
Breakfast6:30 AM
- Egg (Large)2 egg150 cal
- Egg Whites100 grams48 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Turkey Bacon2 slice96 cal
- Oats40 g (dry)153 cal
- Fresh/Frozen Mixed Berries125 grams55 cal
Meal Totals
546cal38gprotein49gcarbs22gfat11gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Snack9:30 AM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Granola - Purely Elizabeth25 grams115 cal
Meal Totals
205cal18gprotein22gcarbs5gfat
Lunch1:00 PM
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)95 grams120 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
467cal61gprotein40gcarbs7gfat8gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Dinner6:00 PM
- Cilantro Leaves0.5 cup2 cal
- Chopped Peppers And Onions150 grams22 cal
- Sirloin Steak - Cooked6 oz292 cal
- Sweet Potato (cooked)(Gm)200 g174 cal
Meal Totals
486cal54gprotein45gcarbs10gfat10gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
- Season to Taste
Snack8:00 PM
- Barebells Protein Bars1 bar212 cal
- Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Friday
Aug 7Daily Totals
2127
Calories
193g
Protein
206g
Carbs
59g
Fat
35g
Fibre
Pre-Workout3:45 AM
- Banana, Single1 medium (~118 g)116 cal
- Honey0 g0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Note- Consumed 15-30 minutes prior to training along with pre-workout supplement + creatine gummies. IF NOT TRAINING DO NOT CONSUME
Breakfast6:30 AM
- Egg (Large)2 egg150 cal
- Egg Whites100 grams48 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Turkey Bacon2 slice96 cal
- Oats40 g (dry)153 cal
- Fresh/Frozen Mixed Berries125 grams55 cal
Meal Totals
546cal38gprotein49gcarbs22gfat11gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Snack9:30 AM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Granola - Purely Elizabeth30 grams138 cal
Meal Totals
226cal18gprotein25gcarbs6gfat
Lunch1:00 PM
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)85 grams107 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
455cal61gprotein37gcarbs7gfat8gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Dinner6:00 PM
- Cilantro Leaves0.5 cup2 cal
- Chopped Peppers And Onions150 grams22 cal
- Sirloin Steak - Cooked6 oz292 cal
- Sweet Potato (cooked)(Gm)190 g166 cal
Meal Totals
478cal54gprotein43gcarbs10gfat10gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
- Season to Taste
Snack8:00 PM
- Barebells Protein Bars1 bar212 cal
- Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Saturday
Aug 8Daily Totals
2127
Calories
193g
Protein
206g
Carbs
59g
Fat
35g
Fibre
Pre-Workout3:45 AM
- Banana, Single1 medium (~118 g)116 cal
- Honey0 g0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Note- Consumed 15-30 minutes prior to training along with pre-workout supplement + creatine gummies. IF NOT TRAINING DO NOT CONSUME
Breakfast6:30 AM
- Egg (Large)2 egg150 cal
- Egg Whites100 grams48 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Turkey Bacon2 slice96 cal
- Oats40 g (dry)153 cal
- Fresh/Frozen Mixed Berries125 grams55 cal
Meal Totals
546cal38gprotein49gcarbs22gfat11gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Snack9:30 AM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Granola - Purely Elizabeth30 grams138 cal
Meal Totals
226cal18gprotein25gcarbs6gfat
Lunch1:00 PM
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)85 grams107 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
455cal61gprotein37gcarbs7gfat8gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Dinner6:00 PM
- Cilantro Leaves0.5 cup2 cal
- Chopped Peppers And Onions150 grams22 cal
- Sirloin Steak - Cooked6 oz292 cal
- Sweet Potato (cooked)(Gm)190 g166 cal
Meal Totals
478cal54gprotein43gcarbs10gfat10gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
- Season to Taste
Snack8:00 PM
- Barebells Protein Bars1 bar212 cal
- Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Sunday
Aug 9Daily Totals
2127
Calories
193g
Protein
206g
Carbs
59g
Fat
35g
Fibre
Pre-Workout3:45 AM
- Banana, Single1 medium (~118 g)116 cal
- Honey0 g0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Note- Consumed 15-30 minutes prior to training along with pre-workout supplement + creatine gummies. IF NOT TRAINING DO NOT CONSUME
Breakfast6:30 AM
- Egg (Large)2 egg150 cal
- Egg Whites100 grams48 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Turkey Bacon2 slice96 cal
- Oats40 g (dry)153 cal
- Fresh/Frozen Mixed Berries125 grams55 cal
Meal Totals
546cal38gprotein49gcarbs22gfat11gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Snack9:30 AM
- Oikos - Triple 0 Greek Yogurt1 container88 cal
- Granola - Purely Elizabeth30 grams138 cal
Meal Totals
226cal18gprotein25gcarbs6gfat
Lunch1:00 PM
- Grilled Chicken (Oz)7 oz287 cal
- White Rice (Cooked)85 grams107 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
455cal61gprotein37gcarbs7gfat8gfibre
Note- Can use any sauces / condiments 15kcal per serving or less
Dinner6:00 PM
- Cilantro Leaves0.5 cup2 cal
- Chopped Peppers And Onions150 grams22 cal
- Sirloin Steak - Cooked6 oz292 cal
- Sweet Potato (cooked)(Gm)190 g166 cal
Meal Totals
478cal54gprotein43gcarbs10gfat10gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
- Season to Taste
Snack8:00 PM
- Barebells Protein Bars1 bar212 cal
- Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
310cal21gprotein25gcarbs14gfat3gfibre
Additional Options
Daily Totals
2713
Calories
239g
Protein
239g
Carbs
89g
Fat
27g
Fibre
Additional Breakfast Option
- Egg White100 g48 cal
- Egg (Large)2 egg150 cal
- Low Fat Shredded Cheese15 grams49 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Medium Flour Tortilla2 tortilla278 cal
Meal Totals
564cal38gprotein58gcarbs20gfat4gfibre
Additional Lunch Option- Heat N' Eat
- Rotisserie Chicken6 oz330 cal
- Minute Rice1 cups199 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
569cal48gprotein47gcarbs21gfat4gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
Additional Dinner Option #1
- Filet Mignon (Cooked)6 oz334 cal
- Roasted Potatoes100 grams96 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
462cal57gprotein27gcarbs14gfat3gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
Additional Dinner Option #2
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- Pasta (Cooked)(gm)90 grams141 cal
- Tomato Pasta Sauce (Red)100 grams46 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
506cal51gprotein44gcarbs14gfat9gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
Additional AM Snack Option
- Chomps Beef Stick2 beef stick206 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
310cal21gprotein25gcarbs14gfat4gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
Additional PM Snack Option
- Cottage Cheese 1%150 grams157 cal
- Chocolate Chips10 grams53 cal
- 100 Cal Pack - Mini Pretzels By Snyders (.9Oz)1 package96 cal
Meal Totals
302cal24gprotein38gcarbs6gfat3gfibre
Note- Can use any sauces/ condiments 15kcal per serving or less
Shopping List
100 Cal Pack - Mini Pretzels By Snyders (.9Oz)1 package
93/7 Lean Ground Beef (Cooked)6 oz
Apple (Whole)1 medium (~182 g)
Banana, Single7 medium (~118 g)
Barebells Protein Bars7 bar
Chocolate Chips10 grams
Chomps Beef Stick2 beef stick
Chopped Peppers And Onions1050 grams
Cilantro Leaves3.5 cup
Cottage Cheese 1%150 grams
Egg (Large)16 egg
Egg White100 g
Egg Whites700 grams
Filet Mignon (Cooked)6 oz
Fresh/Frozen Mixed Berries875 grams
Granola - Purely Elizabeth205 grams
Grilled Chicken (Oz)49 oz
Low Fat Shredded Cheese15 grams
Medium Flour Tortilla2 tortilla
Minute Rice1 cups
Mixed Vegetables (Your Choice)2130 grams
Oats280 g (dry)
Oikos - Triple 0 Greek Yogurt7 container
Pasta (Cooked)(gm)90 grams
Roasted Potatoes100 grams
Rotisserie Chicken6 oz
Sirloin Steak - Cooked42 oz
Skinny Pop Popcorn (100 Cal Snack Bag)7 bag
Sweet Potato (cooked)(Gm)1340 g
Tomato Pasta Sauce (Red)100 grams
Turkey Bacon14 slice
White Rice (Cooked)605 grams
Recipes
Steak Vegetable Fajitas (Sirloin)tap
NOTE: Steak is weighed out RAW
1. Cut steak into strips.
2. Heat oil in a large sauté pan over medium heat. Add steak, spices and lemon juice. Cook until steak is half way cooked.
3. Cut peppers and onions into thin strips. Add to pan and cook until veggies are tender and steak is cooked through.
4. Add cilantro.
Seasonings: Black Pepper (Dash) (1 dash), Cumin Ground (Tsp) (0.5 tsp), Lemon Juice (15 g), Chili Powder (2 tsp).
Breakfast Burrito - Low Carb Wraptap
1) Cook veggies
- Heat a skillet over medium. Add oil spray and cook mixed vegetables until softened, about 5 minutes.
2) Scramble egg whites & eggs
- Pour eggs into the pan with the veggies.
- Season with salt, pepper, garlic powder, and smoked paprika.
- Stir until cooked through and fluffy.
3) Assemble burritos
- Warm the Carb Balance wraps.
- Divide the egg-veggie mixture evenly between both wraps.
- Sprinkle cheese over each before rolling up.
4) Serve or wrap in foil to store in fridge/freezer for future use
Roll tightly into burritos. Optionally toast them in the skillet for 1–2 minutes per side for a crisp finish.
Seasonings: Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), Garlic Powder (0.25 tsp), Paprika (Ground) (0.25 tsp).