Nutrition Plan
Stoic Physique
Fritz Menke
Updated Jul 30, 2026
Daily Targets
MondayAug 31916 cal · 173P 162C 64F
TuesdayAug 41909 cal · 178P 171C 57F
WednesdayAug 51904 cal · 173P 168C 60F
ThursdayAug 61904 cal · 173P 168C 60F
FridayAug 71898 cal · 171P 182C 54F
SaturdayAug 81895 cal · 175P 184C 51F
SundayAug 91900 cal · 175P 183C 52F
Monday
Aug 3Daily Totals
1916
Calories
173g
Protein
162g
Carbs
64g
Fat
21g
Fibre
Breakfast7:00 AM
- Egg (Large)3 egg226 cal
- Egg White50 g25 cal
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
- Blueberries100 g64 cal
Meal Totals
522cal42gprotein48gcarbs18gfat7gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- White Rice (Cooked)100 grams126 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
440cal46gprotein37gcarbs12gfat6gfibre
Snack3:00 PM
- Whey Protein Powder1 scoop122 cal
- A2/A2 - 2% Milk240 ml125 cal
Meal Totals
251cal32gprotein15gcarbs7gfat1gfibre
Dinner7:00 PM
- Salmon (Cooked)6 oz300 cal
- Potatoes (Uncooked)220 g160 cal
- Olive Oil15 g135 cal
Meal Totals
591cal52gprotein35gcarbs27gfat4gfibre
Pre workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Tuesday
Aug 4Daily Totals
1909
Calories
178g
Protein
171g
Carbs
57g
Fat
25g
Fibre
Breakfast7:00 AM
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- Blueberries100 g64 cal
- Egg White50 g25 cal
- Egg (Large)3 egg226 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Meal Totals
522cal42gprotein48gcarbs18gfat7gfibre
Lunch12:00 PM
- 93/7 Lean Ground Beef (Cooked)6 oz276 cal
- White Rice (Cooked)100 grams126 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
Meal Totals
440cal46gprotein37gcarbs12gfat6gfibre
Snack3:00 PM
- Whey Protein Powder1 scoop122 cal
- A2/A2 - 2% Milk240 ml125 cal
Meal Totals
251cal32gprotein15gcarbs7gfat1gfibre
Dinner7:00 PM
- Grilled Chicken (Oz)6 oz246 cal
- Pasta (Cooked)(gm)100 grams157 cal
- Tomato Pasta Sauce (Red)60 grams28 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil12 g108 cal
Meal Totals
584cal57gprotein44gcarbs20gfat8gfibre
Pre workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Wednesday
Aug 5Daily Totals
1904
Calories
173g
Protein
168g
Carbs
60g
Fat
27g
Fibre
Breakfast7:00 AM
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- Blueberries100 g64 cal
- Egg White50 g25 cal
- Egg (Large)3 egg226 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Meal Totals
522cal42gprotein48gcarbs18gfat7gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)5 oz205 cal
- Potatoes (gm)(Cooked)160 grams143 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil6 g54 cal
Meal Totals
439cal45gprotein40gcarbs11gfat7gfibre
Snack3:00 PM
- Whey Protein Powder1 scoop122 cal
- A2/A2 - 2% Milk240 ml125 cal
Meal Totals
251cal32gprotein15gcarbs7gfat1gfibre
Dinner7:00 PM
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil10 g90 cal
Meal Totals
580cal53gprotein38gcarbs24gfat9gfibre
Pre workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Thursday
Aug 6Daily Totals
1904
Calories
173g
Protein
168g
Carbs
60g
Fat
27g
Fibre
Breakfast7:00 AM
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- Blueberries100 g64 cal
- Egg White50 g25 cal
- Egg (Large)3 egg226 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Meal Totals
522cal42gprotein48gcarbs18gfat7gfibre
Lunch12:00 PM
- Grilled Chicken (Oz)5 oz205 cal
- Olive Oil6 g54 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Potatoes (gm)(Cooked)160 grams143 cal
Meal Totals
439cal45gprotein40gcarbs11gfat7gfibre
Snack3:00 PM
- Whey Protein Powder1 scoop122 cal
- A2/A2 - 2% Milk240 ml125 cal
Meal Totals
251cal32gprotein15gcarbs7gfat1gfibre
Dinner7:00 PM
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Sweet Potato (cooked)(Gm)150 g131 cal
- Olive Oil10 g90 cal
Meal Totals
580cal53gprotein38gcarbs24gfat9gfibre
Pre workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Friday
Aug 7Daily Totals
1898
Calories
171g
Protein
182g
Carbs
54g
Fat
33g
Fibre
Breakfast7:00 AM
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- Blueberries100 g64 cal
- Egg White50 g25 cal
- Egg (Large)3 egg226 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Meal Totals
522cal42gprotein48gcarbs18gfat7gfibre
Lunch12:00 PM
- Canned Chunk Chicken Breast (In Water)6.5 oz178 cal
- Onion (Gm)20 g8 cal
- Pickled Cucumber Dill20 grams4 cal
- Dave's Killer Bread - 21 Whole Grains2 slice243 cal
Meal Totals
431cal43gprotein49gcarbs7gfat15gfibre
Snack3:00 PM
- Whey Protein Powder1 scoop122 cal
- A2/A2 - 2% Milk240 ml125 cal
Meal Totals
251cal32gprotein15gcarbs7gfat1gfibre
Dinner7:00 PM
- 93/7 Lean Ground Beef (Cooked)7 oz322 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil8 g72 cal
- White Rice (Cooked)120 grams151 cal
Meal Totals
582cal53gprotein43gcarbs22gfat7gfibre
Pre workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Saturday
Aug 8Daily Totals
1895
Calories
175g
Protein
184g
Carbs
51g
Fat
34g
Fibre
Breakfast7:00 AM
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- Blueberries100 g64 cal
- Egg White50 g25 cal
- Egg (Large)3 egg226 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Meal Totals
522cal42gprotein48gcarbs18gfat7gfibre
Lunch12:00 PM
- Canned Chunk Chicken Breast (In Water)6.5 oz178 cal
- Onion (Gm)20 g8 cal
- Pickled Cucumber Dill20 grams4 cal
- Dave's Killer Bread - 21 Whole Grains2 slice243 cal
Meal Totals
431cal43gprotein49gcarbs7gfat15gfibre
Snack3:00 PM
- Whey Protein Powder1 scoop122 cal
- A2/A2 - 2% Milk240 ml125 cal
Meal Totals
251cal32gprotein15gcarbs7gfat1gfibre
Dinner7:00 PM
- Onion (Gm)60 g26 cal
- Bell Pepper90 g28 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)100 g41 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Olive Oil12 g108 cal
- Grilled Chicken (Oz)6 oz246 cal
- White Rice (Cooked)80 grams101 cal
Meal Totals
579cal57gprotein45gcarbs19gfat8gfibre
Pre workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Sunday
Aug 9Daily Totals
1900
Calories
175g
Protein
183g
Carbs
52g
Fat
34g
Fibre
Breakfast7:00 AM
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- Blueberries100 g64 cal
- Egg White50 g25 cal
- Egg (Large)3 egg226 cal
- Greek Yogurt - Nonfat - Any Flavor150 grams84 cal
Meal Totals
522cal42gprotein48gcarbs18gfat7gfibre
Lunch12:00 PM
- Canned Chunk Chicken Breast (In Water)6.5 oz178 cal
- Onion (Gm)20 g8 cal
- Pickled Cucumber Dill20 grams4 cal
- Dave's Killer Bread - 21 Whole Grains2 slice243 cal
Meal Totals
431cal43gprotein49gcarbs7gfat15gfibre
Snack3:00 PM
- Whey Protein Powder1 scoop122 cal
- A2/A2 - 2% Milk240 ml125 cal
Meal Totals
251cal32gprotein15gcarbs7gfat1gfibre
Dinner7:00 PM
- Salmon (Cooked)6 oz300 cal
- Pasta (Cooked)(gm)100 grams157 cal
- Tomato Pasta Sauce (Red)60 grams28 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Olive Oil6 g54 cal
Meal Totals
584cal57gprotein44gcarbs20gfat8gfibre
Pre workout
- Banana, Single1 medium (~118 g)116 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
NoteConsume 30-60 minutes prior to training. Adjust timing as needed. SKIP IF NOT TRAINING
Additional Options
Breakfast Option #1
- Whey Protein Powder1.5 scoop183 cal
- A2/A2 - 2% Milk260 ml135 cal
- Banana, Single1 medium (~118 g)116 cal
- Almond Butter (gm)15 grams98 cal
Meal Totals
532cal49gprotein48gcarbs16gfat6gfibre
Lunch Option #1 (Heat N' Eat)
- Costco - Chicken Souvlaki Skewers1.5 skewers215 cal
- Minute Rice1 cups199 cal
Meal Totals
420cal45gprotein42gcarbs8gfat
Lunch Option #2
- Greek Yogurt - Nonfat - Any Flavor250 grams140 cal
- Whey Protein Powder1 scoop122 cal
- Blueberries100 g64 cal
- Granola20 grams95 cal
Meal Totals
422cal47gprotein45gcarbs6gfat2gfibre
Dinner Option #1
- Megafit - Mf Burger1 serving643 cal
Meal Totals
643cal46gprotein54gcarbs27gfat
Dinner Option #2
- Megafit - Chicken Meatballs & Tortellini1 serving596 cal
Meal Totals
596cal53gprotein51gcarbs20gfat
Snack Option #1
- Greek Yogurt - Nonfat - Any Flavor200 grams112 cal
- Whey Protein Powder0.5 scoop61 cal
- Blueberries120 g77 cal
Meal Totals
249cal29gprotein31gcarbs1gfat3gfibre
Shopping List
93/7 Lean Ground Beef (Cooked)33 oz
A2/A2 - 2% Milk1680 ml
Banana, Single7 medium (~118 g)
Bell Pepper90 g
Blueberries700 g
Broccoli (gm)100 g
Canned Chunk Chicken Breast (In Water)19.5 oz
Dave's Killer Bread - 21 Whole Grains13 slice
Egg (Large)21 egg
Egg White350 g
Greek Yogurt - Nonfat - Any Flavor1050 grams
Grilled Chicken (Oz)22 oz
Mixed Vegetables (Your Choice)900 grams
Olive Oil85 g
Onion (Gm)120 g
Pasta (Cooked)(gm)200 grams
Pickled Cucumber Dill60 grams
Potatoes (gm)(Cooked)320 grams
Potatoes (Uncooked)220 g
Salmon (Cooked)12 oz
Soy Sauce, Low Sodium (tbsp)2 tbsp
Spinach (Gm)50 g
Sweet Potato (cooked)(Gm)300 g
Tomato Pasta Sauce (Red)120 grams
Whey Protein Powder7 scoop
White Rice (Cooked)400 grams
Options Shopping List
A2/A2 - 2% Milk260 ml
Almond Butter (gm)15 grams
Banana, Single1 medium (~118 g)
Blueberries220 g
Costco - Chicken Souvlaki Skewers1.5 skewers
Granola20 grams
Greek Yogurt - Nonfat - Any Flavor450 grams
Megafit - Chicken Meatballs & Tortellini1 serving
Megafit - Mf Burger1 serving
Minute Rice1 cups
Whey Protein Powder3 scoop
Recipes
Air Fryer Potato Wedgestap
Directions
NOTE: Potatoes weighed out UNCOOKED
1) Preheat an air fryer to 400 degrees F (200 degrees C).
2) Cut each potato in half lengthwise. Cut each half in half lengthwise, and then cut each quarter in half lengthwise. You will have 16 wedges. Gather the seasonings.
3) Place potato wedges in a large bowl. Add olive oil, paprika, parsley, chili, salt, and pepper; mix until well combined.
4) Place 1/2 of the potato wedges in the basket of the air fryer and cook for 10 minutes.
5) Flip wedges with tongs and cook for an additional 5 minutes. Remove to a plate.
6) Repeat to cook the remaining wedges.
Enjoy!
Seasonings: Paprika (Ground) (0.5 tsp), Chili Powder (0.5 tsp), Salt (0.5 tsp), Pepper, Black, Ground (2 dash).
High Protein Chicken Saladtap
Instructions
1. Make the mayo
• Whisk egg yolk, vinegar, lemon juice, salt, and pepper.
• Slowly drizzle in olive oil while whisking until thick and creamy.
2. Prepare the chicken salad
• Flake the drained chicken with a fork.
• Add onion and pickles.
• Fold in about 3 Tbsp of the homemade mayo (adjust to taste).
• Season with salt and pepper.
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash), Apple Cider Vinegar (1 tablespoons).
Chicken Stir Frytap
NOTE: Chicken is weighed out COOKED
1. **Prepare Vegetables**
* Slice the onion and green pepper into thin strips.
* Cut the broccoli into bite-sized florets.
* Rinse the spinach and set aside.
2. **Sauté the Base**
* Heat the olive oil in a large skillet or wok over medium-high heat.
* Add onions and peppers first, cooking for 3–4 minutes until slightly softened.
3. **Add Broccoli**
* Toss in the broccoli florets and continue stir-frying for another 4–5 minutes until bright green and tendercrisp.
4. **Add Chicken**
* Slice the pre-cooked chicken breast into strips or cubes.
* Add it to the skillet and stir well to combine with the veggies.
5. **Season with Soy Sauce**
* Pour in the low-sodium soy sauce.
* Stir everything together and let it cook for 2–3 minutes so the flavors blend.
6. **Finish with Spinach**