Nutrition Plan
Stoic Physique
Monique Nussbaum
Updated Jul 30, 2026
Daily Targets
MondayAug 31564 cal · 134P 158C 44F
TuesdayAug 41552 cal · 141P 157C 40F
WednesdayAug 51795 cal · 158P 185C 47F
ThursdayAug 61809 cal · 158P 175C 53F
FridayAug 71770 cal · 153P 195C 42F
SaturdayAug 81582 cal · 139P 144C 50F
SundayAug 91668 cal · 165P 108C 64F
Monday
Aug 3Daily Totals
1564
Calories
134g
Protein
158g
Carbs
44g
Fat
17g
Fibre
Breakfast 7:30 AM
- Greek Yogurt - Nonfat - Any Flavor180 grams101 cal
- Chia Seeds (Gm)5 grams26 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
166cal16gprotein21gcarbs2gfat2gfibre
Snack 10:00 AM
- Mandarin Orange2 medium80 cal
Meal Totals
80cal2gprotein18gcarbs0gfat3gfibre
Lunch 12:30 PM
- Megafit - Chicken Tenders1 serving500 cal
Meal Totals
500cal51gprotein38gcarbs16gfat5gfibre
Snack 4:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 7:00 PM
- Sirloin Steak (Raw)6 oz198 cal
- White Rice (Cooked)150 grams189 cal
- Bell Pepper, Green0.5 medium (~119 g)14 cal
- Olive Oil12 g108 cal
- Garlic Powder0.5 tsp6 cal
- Salt & Pepper1 To Taste Serving0 cal
Meal Totals
514cal40gprotein48gcarbs18gfat4gfibre
Snack 8:30 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Tuesday
Aug 4Daily Totals
1552
Calories
141g
Protein
157g
Carbs
40g
Fat
14g
Fibre
Breakfast 7:30 AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Chia Seeds (Gm)5 grams26 cal
- Fresh/Frozen Mixed Berries120 grams53 cal
Meal Totals
162cal13gprotein23gcarbs2gfat3gfibre
Snack 10:00 AM
- Premier Protein Shake1 bottle167 cal
Meal Totals
167cal30gprotein5gcarbs3gfat3gfibre
Lunch 12:30 PM
- Megafit - Thavage Bowl1 serving465 cal
Meal Totals
465cal40gprotein38gcarbs17gfat
Snack 4:00 PM
- Apple (Whole)1 medium (~182 g)105 cal
Meal Totals
104cal1gprotein25gcarbs0gfat4gfibre
Dinner 7:00 PM
- Sirloin Steak (Raw)8 oz264 cal
- White Rice (Cooked)150 grams189 cal
- Bell Pepper, Green0.5 medium (~119 g)14 cal
- Olive Oil10 g90 cal
- Garlic Powder0.5 tsp6 cal
- Salt & Pepper1 To Taste Serving0 cal
Meal Totals
562cal52gprotein48gcarbs18gfat4gfibre
Snack 8:30 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Wednesday
Aug 5Daily Totals
1795
Calories
158g
Protein
185g
Carbs
47g
Fat
22g
Fibre
Breakfast 7:30 AM
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Chia Seeds (Gm)5 grams26 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
146cal13gprotein19gcarbs2gfat2gfibre
Snack 10:00 AM
- Premier Protein Shake1 bottle167 cal
Meal Totals
167cal30gprotein5gcarbs3gfat3gfibre
Lunch 12:30 PM
- Megafit - buffalo mac and cheese1 serving613 cal
Meal Totals
613cal52gprotein54gcarbs21gfat
Snack 4:00 PM
- Apple (Whole)1 medium (~182 g)105 cal
- Peanut Butter15 grams91 cal
Meal Totals
195cal4gprotein29gcarbs7gfat4gfibre
Dinner 7:00 PM
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)50 grams65 cal
- White Rice (Cooked)80 grams101 cal
- Romaine/Cos Lettuce100 g21 cal
- Salsa75 grams25 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.25 medium (~123 g)7 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Olive Oil8 g72 cal
Meal Totals
582cal54gprotein60gcarbs14gfat13gfibre
Snack 8:30 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Thursday
Aug 6Daily Totals
1809
Calories
158g
Protein
175g
Carbs
53g
Fat
27g
Fibre
Breakfast 7:30 AM
- Greek Yogurt - Nonfat - Any Flavor180 grams101 cal
- Chia Seeds (Gm)5 grams26 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
166cal16gprotein21gcarbs2gfat2gfibre
Snack 10:00 AM
- Premier Protein Shake1 bottle167 cal
Meal Totals
167cal30gprotein5gcarbs3gfat3gfibre
Lunch 12:30 PM
- Megafit - buffalo mac and cheese1 serving613 cal
Meal Totals
613cal52gprotein54gcarbs21gfat
Snack 4:00 PM
- Apple (Whole)0.5 medium (~182 g)53 cal
- Almond Butter (gm)20 grams131 cal
Meal Totals
187cal5gprotein17gcarbs11gfat5gfibre
Dinner 7:00 PM
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)50 grams65 cal
- White Rice (Cooked)100 grams126 cal
- Romaine/Cos Lettuce100 g21 cal
- Salsa75 grams25 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.25 medium (~123 g)7 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Olive Oil10 g90 cal
Meal Totals
624cal54gprotein66gcarbs16gfat14gfibre
Snack 8:30 PM
- Mixed Fruit100 grams52 cal
Meal Totals
52cal1gprotein12gcarbs0gfat3gfibre
Friday
Aug 7Daily Totals
1770
Calories
153g
Protein
195g
Carbs
42g
Fat
30g
Fibre
Breakfast 7:30 AM
- Greek Yogurt - Nonfat - Any Flavor180 grams101 cal
- Chia Seeds (Gm)5 grams26 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
166cal16gprotein21gcarbs2gfat2gfibre
Snack 10:00 AM
- Premier Protein Shake1 bottle167 cal
Meal Totals
167cal30gprotein5gcarbs3gfat3gfibre
Lunch 12:30 PM
- Megafit - Orange Chicken1 serving461 cal
Meal Totals
461cal45gprotein59gcarbs5gfat
Snack 4:00 PM
- Apple (Whole)1 medium (~182 g)105 cal
- Almond Butter (gm)30 grams196 cal
Meal Totals
300cal7gprotein32gcarbs16gfat8gfibre
Dinner 7:00 PM
- Taco Seasoning Mix (40% Less Sodium)15 grams40 cal
- Black Beans (Boiled)50 grams65 cal
- White Rice (Cooked)100 grams126 cal
- Romaine/Cos Lettuce100 g21 cal
- Salsa75 grams25 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.25 medium (~123 g)7 cal
- Chicken Breast (Cooked)(OZ)5 oz221 cal
- Olive Oil10 g90 cal
Meal Totals
624cal54gprotein66gcarbs16gfat14gfibre
Snack 8:30 PM
- Mixed Fruit100 grams52 cal
Meal Totals
52cal1gprotein12gcarbs0gfat3gfibre
Saturday
Aug 8Daily Totals
1582
Calories
139g
Protein
144g
Carbs
50g
Fat
21g
Fibre
Breakfast 7:30 AM
- Greek Yogurt - Nonfat - Any Flavor180 grams101 cal
- Chia Seeds (Gm)5 grams26 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
166cal16gprotein21gcarbs2gfat2gfibre
Snack 10:00 AM
- Apple (Whole)0.5 medium (~182 g)53 cal
- Premier Protein Shake1 bottle167 cal
- Almond Butter (gm)20 grams131 cal
Meal Totals
354cal35gprotein22gcarbs14gfat8gfibre
Lunch 12:30 PM
- Panera - Strawberry Poppyseed Salad W/ Chicken1 serving366 cal
Meal Totals
366cal23gprotein37gcarbs14gfat
Snack 4:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 7:00 PM
- Megafit - 93% Grass Fed Beef (5oz)1 serving256 cal
- Sweet Potato (cooked)(Gm)100 g88 cal
- Mixed Vegetables (Your Choice)120 grams48 cal
Meal Totals
392cal40gprotein31gcarbs12gfat8gfibre
Snack 8:30 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Sunday
Aug 9Daily Totals
1668
Calories
165g
Protein
108g
Carbs
64g
Fat
26g
Fibre
Breakfast 7:30 AM
- Greek Yogurt - Nonfat - Any Flavor180 grams101 cal
- Chia Seeds (Gm)5 grams26 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
166cal16gprotein21gcarbs2gfat2gfibre
Snack 10:00 AM
- Premier Protein Shake1 bottle167 cal
Meal Totals
167cal30gprotein5gcarbs3gfat3gfibre
Lunch 12:30 PM
- Panera - Green Goddess Cobb Salad With Chicken1 serving521 cal
Meal Totals
521cal43gprotein22gcarbs29gfat
Snack 4:00 PM
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Dinner 7:00 PM
- Megafit - 93% Grass Fed Beef (5oz)1 serving256 cal
- Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
- BBQ Sauce40 grams80 cal
- Low Fat Shredded Cheese25 grams81 cal
- Romaine/Cos Lettuce100 g21 cal
Meal Totals
510cal51gprotein27gcarbs22gfat18gfibre
Snack 8:30 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
Meal Totals
92cal5gprotein18gcarbs0gfat
Additional Options
Lunch Option
- Panera - Green Goddess Cobb Salad With Chicken1 serving521 cal
- Panera - Strawberry Poppyseed Salad W/ Chicken1.5 serving549 cal
Meal Totals
1074cal78gprotein78gcarbs50gfat
Shopping List
Almond Butter (gm)70 grams
Apple (Whole)4 medium (~182 g)
Barebells Protein Bars3 bar
BBQ Sauce40 grams
Bell Pepper, Green1 medium (~119 g)
Black Beans (Boiled)150 grams
Chia Seeds (Gm)35 grams
Chicken Breast (Cooked)(OZ)15 oz
Fresh/Frozen Mixed Berries600 grams
Garlic Powder1 tsp
Greek Yogurt - Nonfat - Any Flavor1200 grams
Low Fat Shredded Cheese25 grams
Mandarin Orange2 medium
Megafit - 93% Grass Fed Beef (5oz)2 serving
Megafit - buffalo mac and cheese2 serving
Megafit - Chicken Tenders1 serving
Megafit - Orange Chicken1 serving
Megafit - Thavage Bowl1 serving
Mission Foods - Carb Balance Flour Tortillas1 serving
Mixed Fruit200 grams
Mixed Vegetables (Your Choice)120 grams
Olive Oil50 g
Onion1.5 medium (~110 g)
Panera - Green Goddess Cobb Salad With Chicken1 serving
Panera - Strawberry Poppyseed Salad W/ Chicken1 serving
Peanut Butter15 grams
Premier Protein Shake6 bottle
Romaine/Cos Lettuce400 g
Salsa225 grams
Salt & Pepper2 To Taste Serving
Sirloin Steak (Raw)14 oz
Sweet Potato (cooked)(Gm)100 g
Taco Seasoning Mix (40% Less Sodium)45 grams
Tomato0.8 medium (~123 g)
White Rice (Cooked)580 grams
Yasso Frozen Yogurt Bar5 bar
Options Shopping List
Panera - Green Goddess Cobb Salad With Chicken1 serving
Panera - Strawberry Poppyseed Salad W/ Chicken1.5 serving
Recipes
Grilled Steak Rice Bowltap
1 . Preheat grill to high heat.
2. Season steak with garlic powder, salt, and pepper.
3. Grill steak 4–5 minutes per side to desired doneness.
4. Toss peppers with olive oil and salt.
5. Grill peppers 4–5 minutes until slightly charred.
6. Slice steak and serve over rice with peppers.
Seasonings: Garlic Powder (0.5 tsp), Salt & Pepper (1 To Taste Serving).
Chicken Fiesta Bowltap
1. Cook chicken (grill/bake/airfry/skillet) with taco seasoning as the flavoring. (Use Cooking Spray or light olive oil)
2. In a large saucepan, mix beans, corn, salsa, premade rice and remaining tablespoon of taco seasoning. Heat over medium heat until warm.
3. Shred romaine lettuce, slice onions and tomato, and add to large salad bowl.
4. Top salad with chicken breast and dress with the bean and corn mixture.