Stoic Physique

Nutrition Plan

Stoic Physique
Scott Howe
Updated Jul 30, 2026

Daily Targets

MondayAug 31471 cal · 196P 93C 35F
TuesdayAug 41469 cal · 190P 103C 33F
WednesdayAug 51434 cal · 187P 95C 34F
ThursdayAug 61322 cal · 187P 67C 34F
FridayAug 71962 cal · 204P 192C 42F
SaturdayAug 81395 cal · 205P 83C 27F
SundayAug 91420 cal · 206P 86C 28F

Monday

Aug 3
Daily Totals
1471
Calories
196g
Protein
93g
Carbs
35g
Fat
12g
Fibre
Preworkout
  • Banana, Single1 medium (~118 g)116 cal
  • Veggie Greens Drink1 serving20 cal
Meal Totals
132cal1gprotein32gcarbs0gfat3gfibre
Breakfast6:30 AM
  • Transparent Labs - Protein Powder1 scoop125 cal
  • Fresh/Frozen Mixed Berries40 grams18 cal
  • Egg (Large)1 egg75 cal
  • Egg White60 g29 cal
Meal Totals
251cal41gprotein6gcarbs7gfat1gfibre
Lunch11:00 AM
  • 93/7 - Lean Ground Turkey (Cooked)8 oz416 cal
  • Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
433cal57gprotein4gcarbs21gfat2gfibre
Snack1:30 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
  • Fresh/Frozen Mixed Berries40 grams18 cal
Meal Totals
104cal15gprotein11gcarbs0gfat1gfibre
Snack4:00 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
  • Fresh/Frozen Mixed Berries40 grams18 cal
Meal Totals
104cal15gprotein11gcarbs0gfat1gfibre
Dinner5:30 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Pasta (Cooked)(gm)50 grams79 cal
  • Tomato Pasta Sauce (Red)40 grams18 cal
  • Mixed Vegetables (Your Choice)40 grams16 cal
Meal Totals
359cal52gprotein22gcarbs7gfat4gfibre
Snack7:00 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
88cal15gprotein7gcarbs0gfat

Tuesday

Aug 4
Daily Totals
1469
Calories
190g
Protein
103g
Carbs
33g
Fat
12g
Fibre
Preworkout
  • Banana, Single1 medium (~118 g)116 cal
  • Veggie Greens Drink1 serving20 cal
Meal Totals
132cal1gprotein32gcarbs0gfat3gfibre
Breakfast6:30 AM
  • Transparent Labs - Protein Powder1 scoop125 cal
  • Fresh/Frozen Mixed Berries40 grams18 cal
  • Egg (Large)1 egg75 cal
  • Egg White60 g29 cal
Meal Totals
251cal41gprotein6gcarbs7gfat1gfibre
Lunch11:00 AM
  • 93/7 - Lean Ground Turkey (Cooked)7 oz364 cal
  • Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
387cal50gprotein4gcarbs19gfat2gfibre
Snack1:30 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
  • Fresh/Frozen Mixed Berries40 grams18 cal
Meal Totals
104cal15gprotein11gcarbs0gfat1gfibre
Snack4:00 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
  • Fresh/Frozen Mixed Berries40 grams18 cal
Meal Totals
104cal15gprotein11gcarbs0gfat1gfibre
Dinner5:30 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Pasta (Cooked)(gm)60 grams94 cal
  • Tomato Pasta Sauce (Red)40 grams18 cal
  • Mixed Vegetables (Your Choice)40 grams16 cal
Meal Totals
375cal53gprotein25gcarbs7gfat4gfibre
Snack7:00 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
  • Grapes40 g31 cal
Meal Totals
116cal15gprotein14gcarbs0gfat

Wednesday

Aug 5
Daily Totals
1434
Calories
187g
Protein
95g
Carbs
34g
Fat
10g
Fibre
Preworkout
  • Banana, Single1 medium (~118 g)116 cal
  • Veggie Greens Drink1 serving20 cal
Meal Totals
132cal1gprotein32gcarbs0gfat3gfibre
Breakfast6:30 AM
  • Transparent Labs - Protein Powder1 scoop125 cal
  • Fresh/Frozen Mixed Berries40 grams18 cal
  • Egg (Large)1 egg75 cal
  • Egg White60 g29 cal
Meal Totals
251cal41gprotein6gcarbs7gfat1gfibre
Lunch11:00 AM
  • 93/7 - Lean Ground Turkey (Cooked)7 oz364 cal
  • Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
387cal50gprotein4gcarbs19gfat2gfibre
Snack1:30 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
  • Fresh/Frozen Mixed Berries40 grams18 cal
Meal Totals
104cal15gprotein11gcarbs0gfat1gfibre
Snack4:00 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
  • Fresh/Frozen Mixed Berries40 grams18 cal
Meal Totals
104cal15gprotein11gcarbs0gfat1gfibre
Dinner5:30 PM
  • Tuna Fillet (Cooked)8 oz264 cal
  • Microwaveable Petite Sweet Potato60 grams52 cal
  • Mixed Vegetables (Your Choice)60 grams24 cal
Meal Totals
340cal50gprotein17gcarbs8gfat2gfibre
Snack7:00 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
  • Grapes40 g31 cal
Meal Totals
116cal15gprotein14gcarbs0gfat

Thursday

Aug 6
Daily Totals
1322
Calories
187g
Protein
67g
Carbs
34g
Fat
6g
Fibre
Breakfast6:30 AM
  • Transparent Labs - Protein Powder1 scoop125 cal
  • Fresh/Frozen Mixed Berries40 grams18 cal
  • Egg (Large)1 egg75 cal
  • Egg White60 g29 cal
Meal Totals
251cal41gprotein6gcarbs7gfat1gfibre
Lunch11:00 AM
  • 93/7 - Lean Ground Turkey (Cooked)7 oz364 cal
  • Mixed Vegetables (Your Choice)40 grams16 cal
Meal Totals
383cal50gprotein3gcarbs19gfat2gfibre
Snack1:30 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
88cal15gprotein7gcarbs0gfat
Snack4:00 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
  • Grapes35 g27 cal
Meal Totals
112cal15gprotein13gcarbs0gfat
Dinner5:30 PM
  • Tuna Fillet (Cooked)8 oz264 cal
  • Microwaveable Petite Sweet Potato80 grams69 cal
  • Mixed Vegetables (Your Choice)80 grams32 cal
Meal Totals
368cal51gprotein23gcarbs8gfat3gfibre
Snack7:00 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
  • Grapes45 g35 cal
Meal Totals
120cal15gprotein15gcarbs0gfat

Friday

Aug 7
Daily Totals
1962
Calories
204g
Protein
192g
Carbs
42g
Fat
24g
Fibre
Preworkout
  • Banana, Single1 medium (~118 g)116 cal
  • Veggie Greens Drink1 serving20 cal
Meal Totals
132cal1gprotein32gcarbs0gfat3gfibre
Breakfast6:30 AM
  • Transparent Labs - Protein Powder1 scoop125 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
  • Egg (Large)2 egg150 cal
  • Egg White60 g29 cal
Meal Totals
348cal48gprotein12gcarbs12gfat2gfibre
Lunch11:00 AM
  • 93/7 - Lean Ground Turkey (Cooked)7 oz364 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
407cal51gprotein8gcarbs19gfat4gfibre
Snack1:30 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
141cal16gprotein17gcarbs1gfat2gfibre
Snack4:00 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
  • Fresh/Frozen Mixed Berries60 grams27 cal
Meal Totals
112cal15gprotein13gcarbs0gfat1gfibre
Dinner5:30 PM
  • Tuna Fillet (Cooked)8 oz264 cal
  • Brown Rice, Cooked200 g221 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
546cal56gprotein58gcarbs10gfat10gfibre
Snack7:00 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
  • Grapes250 g192 cal
Meal Totals
276cal17gprotein52gcarbs0gfat2gfibre

Saturday

Aug 8
Daily Totals
1395
Calories
205g
Protein
83g
Carbs
27g
Fat
7g
Fibre
Preworkout
  • Banana, Single1 medium (~118 g)116 cal
  • Veggie Greens Drink1 serving20 cal
Meal Totals
132cal1gprotein32gcarbs0gfat3gfibre
Breakfast6:30 AM
  • Egg (Large)1 egg75 cal
  • Cheese - Reduced Fat - Your Choice10 grams28 cal
  • Slate - Chocolate Ultra Protein Shake1 serving210 cal
  • Egg White50 g25 cal
Meal Totals
337cal57gprotein7gcarbs9gfat
Lunch11:00 AM
  • Albacore Tuna (Canned In Water)(5oz)2 can354 cal
  • Mayonnaise, Low Fat8 g19 cal
  • Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
396cal67gprotein5gcarbs12gfat2gfibre
Snack1:30 PM
  • Grapes30 g22 cal
Meal Totals
20cal0gprotein5gcarbs0gfat
Snack4:00 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
88cal15gprotein7gcarbs0gfat
Dinner5:30 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Microwaveable Petite Sweet Potato80 grams69 cal
  • Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
334cal50gprotein20gcarbs6gfat2gfibre
Snack7:00 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
88cal15gprotein7gcarbs0gfat

Sunday

Aug 9
Daily Totals
1420
Calories
206g
Protein
86g
Carbs
28g
Fat
9g
Fibre
Preworkout
  • Banana, Single1 medium (~118 g)116 cal
  • Veggie Greens Drink1 serving20 cal
Meal Totals
132cal1gprotein32gcarbs0gfat3gfibre
Breakfast6:30 AM
  • Egg (Large)1 egg75 cal
  • Cheese - Reduced Fat - Your Choice10 grams28 cal
  • Slate - Chocolate Ultra Protein Shake1 serving210 cal
  • Egg White50 g25 cal
Meal Totals
337cal57gprotein7gcarbs9gfat
Lunch11:00 AM
  • Albacore Tuna (Canned In Water)(5oz)2 can354 cal
  • Mayonnaise, Low Fat8 g19 cal
  • Mixed Vegetables (Your Choice)50 grams20 cal
Meal Totals
396cal67gprotein5gcarbs12gfat2gfibre
Snack1:30 PM
  • Grapes30 g22 cal
Meal Totals
20cal0gprotein5gcarbs0gfat
Snack4:00 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
88cal15gprotein7gcarbs0gfat
Dinner5:30 PM
  • Grilled Chicken (Oz)6 oz246 cal
  • Brown Rice, Cooked80 g89 cal
  • Mixed Vegetables (Your Choice)60 grams24 cal
Meal Totals
359cal51gprotein23gcarbs7gfat4gfibre
Snack7:00 PM
  • Oikos - Triple 0 Greek Yogurt1 container88 cal
Meal Totals
88cal15gprotein7gcarbs0gfat

Additional Options

MEGAFIT BREAKFAST OPTIONS
  • Megafit - The Spartan1 serving491 cal
  • Megafit - Steak & Eggs1 serving420 cal
  • Megafit - Spanish Omlette1 serving433 cal
Meal Totals
1344cal114gprotein87gcarbs60gfat
MEGAFIT LUNCH OPTIONS
  • Megafit - Chicken & Sweet Potatoes1 serving381 cal
  • Megafit - Mini-Ritos1 serving393 cal
  • Megafit - Surf & Turf1 serving243 cal
Meal Totals
1017cal118gprotein71gcarbs29gfat
MEGAFIT DINNER OPTIONS
  • Megafit - Garlic Parm Chicken1 serving530 cal
  • Megafit - Chicken Meatballs & Tortellini1 serving596 cal
  • Megafit - White Chicken Pinsa1 pizza748 cal
  • Keto Cheeseburger Bowl - MegafiT1 bowl512 cal
  • Megafit - Caprese Chicken Wrap1 serving577 cal
Meal Totals
2963cal258gprotein224gcarbs115gfat7gfibre

Shopping List

93/7 - Lean Ground Turkey (Cooked)36 oz
Albacore Tuna (Canned In Water)(5oz)4 can
Banana, Single6 medium (~118 g)
Brown Rice, Cooked280 g
Cheese - Reduced Fat - Your Choice20 grams
Egg (Large)8 egg
Egg White400 g
Fresh/Frozen Mixed Berries660 grams
Grapes470 g
Grilled Chicken (Oz)24 oz
Mayonnaise, Low Fat16 g
Microwaveable Petite Sweet Potato220 grams
Mixed Vegetables (Your Choice)870 grams
Oikos - Triple 0 Greek Yogurt19 container
Pasta (Cooked)(gm)110 grams
Slate - Chocolate Ultra Protein Shake2 serving
Tomato Pasta Sauce (Red)80 grams
Transparent Labs - Protein Powder5 scoop
Tuna Fillet (Cooked)24 oz
Veggie Greens Drink6 serving

Options Shopping List

Keto Cheeseburger Bowl - MegafiT1 bowl
Megafit - Caprese Chicken Wrap1 serving
Megafit - Chicken & Sweet Potatoes1 serving
Megafit - Chicken Meatballs & Tortellini1 serving
Megafit - Garlic Parm Chicken1 serving
Megafit - Mini-Ritos1 serving
Megafit - Spanish Omlette1 serving
Megafit - Steak & Eggs1 serving
Megafit - Surf & Turf1 serving
Megafit - The Spartan1 serving
Megafit - White Chicken Pinsa1 pizza