Stoic Physique

Nutrition Plan

Stoic Physique
Jeff Lang
Updated Jul 30, 2026

Daily Targets

MondayAug 31586 cal · 185P 108C 46F
TuesdayAug 41684 cal · 191P 104C 56F
WednesdayAug 51532 cal · 183P 92C 48F
ThursdayAug 61407 cal · 185P 79C 39F
FridayAug 71802 cal · 193P 145C 50F
SaturdayAug 81653 cal · 189P 87C 61F
SundayAug 91573 cal · 167P 107C 53F

Monday

Aug 3
Daily Totals
1586
Calories
185g
Protein
108g
Carbs
46g
Fat
17g
Fibre
Preworkout
  • Almond Butter, Salted13 g85 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
209cal27gprotein5gcarbs9gfat1gfibre
Post workout
  • Whole Milk Greek Yogurt190 grams185 cal
  • Whey Protein Powder2 scoop243 cal
  • Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
466cal66gprotein19gcarbs14gfat2gfibre
Lunch 12:00 PM
  • Nutrisystem - Ravioli Formagglo1 serving288 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
414cal38gprotein43gcarbs10gfat3gfibre
Snack 3:00 PM
  • Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 7:00 PM
  • Shrimp (Cooked)5 oz165 cal
  • Beer2 can/bottle120 cal
Meal Totals
285cal34gprotein26gcarbs5gfat8gfibre

Tuesday

Aug 4
Daily Totals
1684
Calories
191g
Protein
104g
Carbs
56g
Fat
16g
Fibre
Preworkout
  • Almond Butter, Salted13 g85 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
209cal27gprotein5gcarbs9gfat1gfibre
Post workout
  • Whole Milk Greek Yogurt200 grams194 cal
  • Whey Protein Powder2 scoop243 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
478cal67gprotein21gcarbs14gfat2gfibre
Lunch 12:00 PM
  • Nutrisystem - Ravioli Formagglo1 serving288 cal
Meal Totals
288cal14gprotein40gcarbs8gfat3gfibre
Snack
  • Barebells Protein Bars2 bar424 cal
Meal Totals
424cal40gprotein30gcarbs16gfat6gfibre
Dinner 7:00 PM
  • Sirloin Steak - Cooked5 oz243 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
285cal43gprotein8gcarbs9gfat4gfibre

Wednesday

Aug 5
Daily Totals
1532
Calories
183g
Protein
92g
Carbs
48g
Fat
13g
Fibre
Preworkout
  • Almond Butter, Salted13 g85 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
209cal27gprotein5gcarbs9gfat1gfibre
Post workout
  • Whole Milk Greek Yogurt190 grams185 cal
  • Whey Protein Powder2 scoop243 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
474cal66gprotein21gcarbs14gfat2gfibre
Lunch 12:00 PM
  • Nutrisystem - Chicken Fettuccine Alfredo1 serving216 cal
Meal Totals
220cal18gprotein28gcarbs4gfat
Snack 3:00 PM
  • Barebells Protein Bars2 bar424 cal
Meal Totals
424cal40gprotein30gcarbs16gfat6gfibre
Dinner 7:00 PM
  • Shrimp (Cooked)5 oz165 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Whiskey On The Rocks2 shot0 cal
Meal Totals
205cal32gprotein8gcarbs5gfat4gfibre

Thursday

Aug 6
Daily Totals
1407
Calories
185g
Protein
79g
Carbs
39g
Fat
10g
Fibre
Preworkout
  • Whey Protein Powder1 scoop122 cal
Meal Totals
126cal24gprotein3gcarbs2gfat
Post workout
  • Whey Protein Powder2 scoop243 cal
  • Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
312cal49gprotein20gcarbs4gfat3gfibre
Lunch 12:00 PM
  • Nutrisystem - Bourbon Style Chicken1 serving346 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
472cal49gprotein33gcarbs16gfat
Snack 3:00 PM
  • Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 7:00 PM
  • Sirloin Steak - Cooked5 oz243 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
285cal43gprotein8gcarbs9gfat4gfibre

Friday

Aug 7
Daily Totals
1802
Calories
193g
Protein
145g
Carbs
50g
Fat
21g
Fibre
Preworkout
  • Almond Butter, Salted13 g85 cal
  • Whey Protein Powder1 scoop122 cal
Meal Totals
209cal27gprotein5gcarbs9gfat1gfibre
Post workout
  • Whole Milk Greek Yogurt190 grams185 cal
  • Whey Protein Powder1.5 scoop183 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
413cal54gprotein20gcarbs13gfat2gfibre
Lunch 12:00 PM
  • Nutrisystem - Chicken Fettuccine Alfredo2 serving431 cal
Meal Totals
431cal36gprotein56gcarbs7gfat
Snack 3:00 PM
  • Barebells Protein Bars2 bar424 cal
Meal Totals
424cal40gprotein30gcarbs16gfat6gfibre
Dinner 7:00 PM
  • Shrimp (Cooked)5 oz165 cal
  • Mixed Vegetables (Your Choice)100 grams40 cal
  • Beer2 can/bottle120 cal
Meal Totals
325cal36gprotein34gcarbs5gfat12gfibre

Saturday

Aug 8
Daily Totals
1653
Calories
189g
Protein
87g
Carbs
61g
Fat
12g
Fibre
Preworkout
  • Almond Butter, Salted20 g132 cal
Meal Totals
131cal4gprotein4gcarbs11gfat2gfibre
Post workout
  • Whole Milk Greek Yogurt250 grams242 cal
  • Whey Protein Powder2 scoop243 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
533cal72gprotein23gcarbs17gfat2gfibre
Lunch 12:00 PM
  • Nutrisystem - Roasted Turkey Medallions1 serving259 cal
Meal Totals
259cal22gprotein27gcarbs7gfat
Snack 3:00 PM
  • Barebells Protein Bars2 bar424 cal
Meal Totals
424cal40gprotein30gcarbs16gfat6gfibre
Dinner 7:00 PM
  • Sirloin Steak - Cooked6 oz292 cal
  • Asparagus (Single)5 Medium Spear(s)19 cal
Meal Totals
306cal51gprotein3gcarbs10gfat2gfibre

Sunday

Aug 9
Daily Totals
1573
Calories
167g
Protein
107g
Carbs
53g
Fat
18g
Fibre
Preworkout
  • Almond Butter, Salted13 g85 cal
Meal Totals
83cal3gprotein2gcarbs7gfat1gfibre
Post workout
  • Whole Milk Greek Yogurt235 grams228 cal
  • Whey Protein Powder0.5 scoop61 cal
  • Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
338cal35gprotein18gcarbs14gfat2gfibre
Lunch 12:00 PM
  • Nutrisystem - Ravioli Formagglo1 serving288 cal
  • Whey Protein Powder1.5 scoop183 cal
Meal Totals
470cal50gprotein45gcarbs10gfat3gfibre
Snack 3:00 PM
  • Barebells Protein Bars2 bar424 cal
Meal Totals
424cal40gprotein30gcarbs16gfat6gfibre
Dinner 7:00 PM
  • Shrimp (Cooked)6 oz198 cal
  • Mixed Vegetables (Your Choice)150 grams60 cal
Meal Totals
258cal39gprotein12gcarbs6gfat6gfibre

Shopping List

Almond Butter, Salted85 g
Asparagus (Single)5 Medium Spear(s)
Barebells Protein Bars12 bar
Beer4 can/bottle
Fresh/Frozen Mixed Berries730 grams
Mixed Vegetables (Your Choice)550 grams
Nutrisystem - Bourbon Style Chicken1 serving
Nutrisystem - Chicken Fettuccine Alfredo3 serving
Nutrisystem - Ravioli Formagglo3 serving
Nutrisystem - Roasted Turkey Medallions1 serving
Shrimp (Cooked)21 oz
Sirloin Steak - Cooked16 oz
Whey Protein Powder20.5 scoop
Whiskey On The Rocks2 shot
Whole Milk Greek Yogurt1255 grams