Nutrition Plan
Stoic Physique
Ryan Woodbury
Updated Jul 30, 2026
Daily Targets
MondayAug 32173 cal · 191P 224C 57F
TuesdayAug 42209 cal · 179P 245C 57F
WednesdayAug 51982 cal · 182P 147C 74F
ThursdayAug 62262 cal · 185P 223C 70F
FridayAug 72212 cal · 178P 267C 48F
SaturdayAug 81919 cal · 175P 181C 55F
SundayAug 91900 cal · 183P 184C 48F
Monday
Aug 3Daily Totals
2173
Calories
191g
Protein
224g
Carbs
57g
Fat
24g
Fibre
Breakfast6:15 AM
- Egg (Large)2 egg150 cal
- Egg White120 g58 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
392cal43gprotein28gcarbs12gfat3gfibre
Lunch12:30 PM
- Chicken Breast (Cooked)(OZ)6 oz265 cal
- White Rice (Cooked)175 grams221 cal
- Roasted Broccoli100 grams110 cal
- Olive Oil6 g54 cal
- G Hughes Sauce- Teriyaki30 grams16 cal
Meal Totals
662cal60gprotein56gcarbs22gfat4gfibre
Snack3:00 PM
- Greek Yogurt - Nonfat - Any Flavor180 grams101 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
204cal15gprotein36gcarbs0gfat4gfibre
Dinner6:30 PM
- Sirloin Steak - Cooked6 oz292 cal
- White Rice (Cooked)150 grams189 cal
- Green Beans150 g56 cal
- Olive Oil8 g72 cal
- Good Culture 2% Low-Fat Classic Cottage Cheese120 grams104 cal
Meal Totals
710cal71gprotein57gcarbs22gfat7gfibre
Pre workout
- Apple (Whole)1 medium (~182 g)105 cal
- Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
205cal2gprotein47gcarbs1gfat6gfibre
Tuesday
Aug 4Daily Totals
2209
Calories
179g
Protein
245g
Carbs
57g
Fat
25g
Fibre
Breakfast6:15 AM
- Egg (Large)2 egg150 cal
- Egg White120 g58 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
363cal42gprotein24gcarbs11gfat2gfibre
Lunch12:30 PM
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- LPE Mixed Greens Salad - (Side Portion)1 salad358 cal
- Cherry Tomatoes80 grams31 cal
- Cucumber80 g15 cal
- Newman's Own Dressing - Light Balsamic Vinaigrette10 grams15 cal
- White Rice (Cooked)150 grams189 cal
Meal Totals
833cal61gprotein82gcarbs29gfat4gfibre
Snack3:00 PM
- Greek Yogurt - Nonfat - Any Flavor180 grams101 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
204cal15gprotein36gcarbs0gfat4gfibre
Dinner7:30 PM
- Chicken Breast (Cooked)(OZ)6 oz265 cal
- White Rice (Cooked)150 grams189 cal
- Mixed Vegetables (Your Choice)150 grams60 cal
- Olive Oil10 g90 cal
Meal Totals
604cal59gprotein56gcarbs16gfat9gfibre
Pre workout
- Apple (Whole)1 medium (~182 g)105 cal
- Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
205cal2gprotein47gcarbs1gfat6gfibre
Wednesday
Aug 5Daily Totals
1982
Calories
182g
Protein
147g
Carbs
74g
Fat
17g
Fibre
Breakfast6:15 AM
- Egg (Large)3 egg226 cal
- Egg White150 g73 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
457cal52gprotein24gcarbs17gfat2gfibre
Lunch12:30 PM
- Chicken Breast (Cooked)(OZ)6 oz265 cal
- White Rice (Cooked)150 grams189 cal
- Roasted Broccoli150 grams165 cal
- G Hughes Sauce- Teriyaki30 grams16 cal
Meal Totals
633cal61gprotein50gcarbs21gfat3gfibre
Snack3:00 PM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Meal Totals
112cal16gprotein12gcarbs0gfat
Dinner7:30 PM
- New York Strip - Cooked6 oz508 cal
- Sweet Potato (cooked)(Gm)250 g218 cal
- Green Beans150 g56 cal
Meal Totals
780cal53gprotein61gcarbs36gfat12gfibre
Thursday
Aug 6Daily Totals
2262
Calories
185g
Protein
223g
Carbs
70g
Fat
13g
Fibre
Breakfast6:15 AM
- Egg (Large)2 egg150 cal
- Egg White120 g58 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
392cal43gprotein28gcarbs12gfat3gfibre
Lunch12:30 PM
- Chicken Breast (Cooked)(OZ)6 oz265 cal
- LPE Mixed Greens Salad - (Side Portion)1 salad358 cal
- Cherry Tomatoes80 grams31 cal
- Cucumber80 g15 cal
- Newman's Own Dressing - Light Balsamic Vinaigrette10 grams15 cal
- White Rice (Cooked)150 grams189 cal
Meal Totals
874cal69gprotein82gcarbs30gfat4gfibre
Snack3:00 PM
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
Meal Totals
112cal16gprotein12gcarbs0gfat
Dinner7:30 PM
- Salmon (Cooked)6 oz300 cal
- Jasmine Rice (Cooked)150 grams212 cal
- Roasted Broccoli150 grams165 cal
Meal Totals
679cal55gprotein54gcarbs27gfat
Pre workout
- Apple (Whole)1 medium (~182 g)105 cal
- Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
205cal2gprotein47gcarbs1gfat6gfibre
Friday
Aug 7Daily Totals
2212
Calories
178g
Protein
267g
Carbs
48g
Fat
54g
Fibre
Breakfast6:15 AM
- Egg (Large)2 egg150 cal
- Egg White120 g58 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
488cal44gprotein51gcarbs12gfat5gfibre
Lunch12:30 PM
- Chicken Breast (Cooked)(OZ)6 oz265 cal
- White Rice (Cooked)150 grams189 cal
- Mixed Vegetables (Your Choice)200 grams80 cal
- Olive Oil8 g72 cal
Meal Totals
606cal60gprotein60gcarbs14gfat11gfibre
Snack3:00 PM
- Greek Yogurt - Nonfat - Any Flavor180 grams101 cal
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
204cal15gprotein36gcarbs0gfat4gfibre
Snack
- Whiskey On The Rocks1 shot0 cal
- Beer1 can/bottle60 cal
Meal Totals
60cal2gprotein13gcarbs0gfat4gfibre
Pre workout
- Apple (Whole)1 medium (~182 g)105 cal
- Rice Cakes (Your Choice Flavor)2 Rice cake98 cal
Meal Totals
205cal2gprotein47gcarbs1gfat6gfibre
Dinner7:00 PM
- Extra Virgin Olive Oil10 mL90 cal
- Seasonings0 to taste0 cal
- Cilantro Leaves0.5 cup2 cal
- Chopped Peppers And Onions100 grams14 cal
- Sirloin Steak (Raw)8 oz264 cal
- 6" Yellow Corn Tortillas3 tortilla279 cal
Meal Totals
649cal55gprotein60gcarbs21gfat24gfibre
Saturday
Aug 8Daily Totals
1919
Calories
175g
Protein
181g
Carbs
55g
Fat
30g
Fibre
Breakfast8:30 AM
- Egg (Large)3 egg226 cal
- Egg White120 g58 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
465cal49gprotein29gcarbs17gfat3gfibre
Lunch1:00 PM
- Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans1 bowl548 cal
Meal Totals
548cal53gprotein48gcarbs16gfat12gfibre
Snack4:00 PM
- Greek Yogurt - Nonfat - Any Flavor180 grams101 cal
- Fresh/Frozen Mixed Berries150 grams68 cal
Meal Totals
169cal15gprotein25gcarbs1gfat3gfibre
Dinner7:00 PM
- Sirloin Steak - Cooked6 oz292 cal
- White Rice (Cooked)200 grams252 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil10 g90 cal
Meal Totals
677cal56gprotein66gcarbs21gfat8gfibre
Dinner
- Whiskey On The Rocks1 shot0 cal
- Beer1 can/bottle60 cal
Meal Totals
60cal2gprotein13gcarbs0gfat4gfibre
Sunday
Aug 9Daily Totals
1900
Calories
183g
Protein
184g
Carbs
48g
Fat
32g
Fibre
Breakfast8:30 AM
- Egg (Large)3 egg226 cal
- Egg White120 g58 cal
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Fresh/Frozen Mixed Berries100 grams45 cal
Meal Totals
445cal49gprotein24gcarbs17gfat2gfibre
Lunch1:00 PM
- Chicken Breast (Cooked)(OZ)6 oz265 cal
- Mixed Vegetables (Your Choice)200 grams80 cal
- Sweet Potato (cooked)(Gm)250 g218 cal
- Olive Oil8 g72 cal
Meal Totals
634cal61gprotein66gcarbs14gfat16gfibre
Snack4:00 PM
- Good Culture 2% Low-Fat Classic Cottage Cheese150 grams130 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
173cal20gprotein12gcarbs5gfat2gfibre
Dinner6:30 PM
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- White Rice (Cooked)200 grams252 cal
- Green Beans150 g56 cal
- Olive Oil6 g54 cal
Meal Totals
588cal51gprotein69gcarbs12gfat8gfibre
NoteHome dinner to close the weekend clean before the week.
Dinner
- Whiskey On The Rocks1 shot0 cal
- Beer1 can/bottle60 cal
Meal Totals
60cal2gprotein13gcarbs0gfat4gfibre
Shopping List
6" Yellow Corn Tortillas3 tortilla
Apple (Whole)7 medium (~182 g)
Banana, Single1 medium (~118 g)
Beer3 can/bottle
Cherry Tomatoes160 grams
Chicken Breast (Cooked)(OZ)46 oz
Chipotle - 2X Steak, 1/2 Rice, Veggies, Beans1 bowl
Chopped Peppers And Onions100 grams
Cilantro Leaves0.5 cup
Cucumber160 g
Egg (Large)17 egg
Egg White870 g
Extra Virgin Olive Oil10 mL
Fresh/Frozen Mixed Berries1080 grams
G Hughes Sauce- Teriyaki60 grams
Good Culture 2% Low-Fat Classic Cottage Cheese270 grams
Greek Yogurt - Nonfat - Any Flavor2520 grams
Green Beans450 g
Jasmine Rice (Cooked)150 grams
LPE Mixed Greens Salad - (Side Portion)2 salad
Mixed Vegetables (Your Choice)650 grams
New York Strip - Cooked6 oz
Newman's Own Dressing - Light Balsamic Vinaigrette20 grams
Olive Oil56 g
Rice Cakes (Your Choice Flavor)8 Rice cake
Roasted Broccoli400 grams
Salmon (Cooked)6 oz
Sirloin Steak - Cooked12 oz
Sirloin Steak (Raw)8 oz
Sweet Potato (cooked)(Gm)500 g
Whiskey On The Rocks3 shot
White Rice (Cooked)1475 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).