Nutrition Plan
Stoic Physique
Justin Spicer
Updated Jul 30, 2026
Daily Targets
MondayAug 31484 cal · 141P 104C 56F
TuesdayAug 41450 cal · 138P 103C 54F
WednesdayAug 51665 cal · 149P 130C 61F
ThursdayAug 61770 cal · 158P 154C 58F
FridayAug 71615 cal · 128P 161C 51F
SaturdayAug 81881 cal · 156P 177C 61F
SundayAug 91827 cal · 167P 184C 47F
Monday
Aug 3Daily Totals
1484
Calories
141g
Protein
104g
Carbs
56g
Fat
35g
Fibre
Breakfast8:00 AM
- Egg (Large)1 egg75 cal
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- 80 Cal Light And Fit Greek Yogurt1 serving84 cal
Meal Totals
283cal23gprotein32gcarbs7gfat5gfibre
Lunch12:30 PM
- Albacore Wild Tuna packet (in water)(3oz)1 packet107 cal
- Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
- Hellmann'S - Light Mayonnaise15 grams40 cal
- Bell Pepper, Red1 medium (~119 g)37 cal
- Romaine/Cos Lettuce100 g21 cal
- Hummus40 g88 cal
Meal Totals
361cal32gprotein20gcarbs17gfat23gfibre
Snack4:00 PM
- Cottage Cheese 2%120 g99 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
131cal13gprotein13gcarbs3gfat2gfibre
Dinner6:30 PM
- Salmon (cooked)(grams)170 grams340 cal
- Sweet Potato (Single)1 medium (~130 g, baked)114 cal
- Broccoli (Cups)1 cup(s)36 cal
- Olive Oil5 g45 cal
Meal Totals
534cal43gprotein32gcarbs26gfat5gfibre
Pre-Workout
- Orgain Protein Shake1 serving175 cal
Meal Totals
175cal30gprotein7gcarbs3gfat
NoteConsume 30-60min prior to training | IF NOT TRAINING SKIP THIS MEAL
Tuesday
Aug 4Daily Totals
1450
Calories
138g
Protein
103g
Carbs
54g
Fat
36g
Fibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- 80 Cal Light And Fit Greek Yogurt1 serving84 cal
Meal Totals
356cal30gprotein32gcarbs12gfat5gfibre
Lunch12:30 PM
- Albacore Wild Tuna packet (in water)(3oz)1 packet107 cal
- Mission Foods - Carb Balance Flour Tortillas1 serving68 cal
- Hellmann'S - Light Mayonnaise30 grams80 cal
- Bell Pepper, Red1 medium (~119 g)37 cal
- Romaine/Cos Lettuce100 g21 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
Meal Totals
442cal31gprotein21gcarbs26gfat26gfibre
Snack4:00 PM
- Cottage Cheese 2%100 g82 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
119cal11gprotein12gcarbs3gfat2gfibre
Dinner6:30 PM
- Tilapia (Cooked)120 grams157 cal
- Brown Rice (Cooked)(Fr)90 grams134 cal
- Asparagus (Single)4 Medium Spear(s)15 cal
- Olive Oil5 g45 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
Meal Totals
358cal36gprotein31gcarbs10gfat3gfibre
Pre-Workout
- Orgain Protein Shake1 serving175 cal
Meal Totals
175cal30gprotein7gcarbs3gfat
NoteConsume 30-60min prior to training | IF NOT TRAINING SKIP THIS MEAL
Wednesday
Aug 5Daily Totals
1665
Calories
149g
Protein
130g
Carbs
61g
Fat
61g
Fibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- 80 Cal Light And Fit Greek Yogurt1 serving84 cal
Meal Totals
356cal30gprotein32gcarbs12gfat5gfibre
Lunch12:30 PM
- Albacore Wild Tuna packet (in water)(3oz)1 packet107 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- Hellmann'S - Light Mayonnaise20 grams53 cal
- Bell Pepper, Red1 medium (~119 g)37 cal
- Romaine/Cos Lettuce100 g21 cal
- Avocado (Single)0.25 medium (~150 g edible)66 cal
Meal Totals
418cal36gprotein19gcarbs22gfat40gfibre
Snack4:00 PM
- Cottage Cheese 2%100 g82 cal
- Fresh/Frozen Mixed Berries80 grams36 cal
Meal Totals
119cal11gprotein12gcarbs3gfat2gfibre
Dinner6:30 PM
- Shrimp (Cooked)5 oz165 cal
- Brown Rice (Cooked)(Fr)80 grams118 cal
- Bell Pepper, Red1 medium (~119 g)37 cal
- Broccoli (Cups)2 cup(s)72 cal
- Olive Oil5 g45 cal
- Coconut Aminos15 ml24 cal
- Sesame Seeds5 g34 cal
Meal Totals
499cal41gprotein50gcarbs15gfat14gfibre
Pre-Workout
- Orgain Protein Shake1 serving175 cal
Meal Totals
175cal30gprotein7gcarbs3gfat
NoteConsume 30-60min prior to training | IF NOT TRAINING SKIP THIS MEAL
Snack
- Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
98cal1gprotein10gcarbs6gfat
Thursday
Aug 6Daily Totals
1770
Calories
158g
Protein
154g
Carbs
58g
Fat
33g
Fibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- 80 Cal Light And Fit Greek Yogurt1 serving84 cal
- Mixed Fruit (Cups)1 cup72 cal
Meal Totals
428cal31gprotein49gcarbs12gfat8gfibre
Lunch12:30 PM
- Salmon (cooked)(grams)140 grams280 cal
- Quinoa (Cooked)(Grams)90 grams106 cal
- Baby Spinach50 grams16 cal
- Bell Pepper, Red1 medium (~119 g)37 cal
- Olive Oil5 g45 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
Meal Totals
493cal38gprotein29gcarbs25gfat17gfibre
Snack4:00 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
- 2% Greek Yogurt100 grams74 cal
- Strawberries80 g28 cal
Meal Totals
194cal16gprotein28gcarbs2gfat2gfibre
Dinner6:30 PM
- Tilapia (Cooked)140 grams183 cal
- Brown Rice (Cooked)(Fr)80 grams118 cal
- Asparagus (Single)10 Medium Spear(s)37 cal
- Olive Oil5 g45 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
Meal Totals
382cal42gprotein31gcarbs10gfat6gfibre
Pre-Workout
- Orgain Protein Shake1 serving175 cal
Meal Totals
175cal30gprotein7gcarbs3gfat
NoteConsume 30-60min prior to training | IF NOT TRAINING SKIP THIS MEAL
Snack
- Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
98cal1gprotein10gcarbs6gfat
Friday
Aug 7Daily Totals
1615
Calories
128g
Protein
161g
Carbs
51g
Fat
48g
Fibre
Breakfast8:00 AM
- Egg (Large)1 egg75 cal
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- 80 Cal Light And Fit Greek Yogurt1 serving84 cal
- Mixed Fruit (Cups)1 cup72 cal
Meal Totals
355cal24gprotein49gcarbs7gfat8gfibre
Lunch12:30 PM
- Salmon (cooked)(grams)150 grams300 cal
- Quinoa (Cooked)(Grams)100 grams118 cal
- Baby Spinach50 grams16 cal
- Bell Pepper, Red1 medium (~119 g)37 cal
- Olive Oil3 g27 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
Meal Totals
500cal40gprotein31gcarbs24gfat18gfibre
Snack4:00 PM
- 2% Greek Yogurt100 grams74 cal
- Strawberries80 g28 cal
Meal Totals
102cal11gprotein10gcarbs2gfat2gfibre
Dinner6:30 PM
- Minced Clams200 grams96 cal
- Brami - Protein Pasta (Cooked)120 grams200 cal
- Kerrygold Butter15 grams106 cal
- White Wine1 bottle (750 ml)80 cal
- Clam Juice1 ml0 cal
- Vegetable Broth - 3651 ml0 cal
Meal Totals
483cal23gprotein64gcarbs15gfat20gfibre
Pre-Workout
- Orgain Protein Shake1 serving175 cal
Meal Totals
175cal30gprotein7gcarbs3gfat
NoteConsume 30-60min prior to training | IF NOT TRAINING SKIP THIS MEAL
Saturday
Aug 8Daily Totals
1881
Calories
156g
Protein
177g
Carbs
61g
Fat
45g
Fibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Dave's Killer Bread - 21 Whole Grains1 slice122 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Mixed Fruit (Cups)1 cup72 cal
Meal Totals
475cal20gprotein47gcarbs23gfat13gfibre
Lunch12:30 PM
- Albacore Wild Tuna packet (in water)(3oz)1 packet107 cal
- Brown Rice (Cooked)(Fr)80 grams118 cal
- Edamame Beans80 g104 cal
- Cucumber100 g18 cal
- Carrot1 medium (~61 g)27 cal
- Coconut Aminos15 ml24 cal
- Sesame Seeds5 g34 cal
Meal Totals
431cal36gprotein47gcarbs11gfat8gfibre
Snack4:00 PM
- 2% Greek Yogurt150 grams111 cal
- Strawberries80 g28 cal
Meal Totals
139cal16gprotein12gcarbs3gfat2gfibre
Dinner6:30 PM
- Cod, Cooked200 g198 cal
- 6" Yellow Corn Tortillas2 tortilla186 cal
- Salsa50 grams16 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Cabbage100 g29 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
Meal Totals
563cal53gprotein54gcarbs15gfat22gfibre
Pre-Workout
- Orgain Protein Shake1 serving175 cal
Meal Totals
175cal30gprotein7gcarbs3gfat
NoteConsume 30-60min prior to training | IF NOT TRAINING SKIP THIS MEAL
Snack
- Skinny Pop Popcorn (100 Cal Snack Bag)1 bag98 cal
Meal Totals
98cal1gprotein10gcarbs6gfat
Sunday
Aug 9Daily Totals
1827
Calories
167g
Protein
184g
Carbs
47g
Fat
36g
Fibre
Breakfast8:00 AM
- Egg (Large)2 egg150 cal
- Dave's Killer Bread - 21 Whole Grains2 slice243 cal
- Avocado (Single)0.5 medium (~150 g edible)132 cal
- Mixed Fruit (Cups)1 cup72 cal
Meal Totals
601cal25gprotein69gcarbs25gfat18gfibre
Lunch12:30 PM
- Tilapia (Cooked)120 grams157 cal
- Brown Rice (Cooked)(Fr)80 grams118 cal
- Asparagus (Single)4 Medium Spear(s)15 cal
- Olive Oil4 g36 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
Meal Totals
333cal35gprotein28gcarbs9gfat3gfibre
Snack4:00 PM
- Yasso Frozen Yogurt Bar1 bar92 cal
- 2% Greek Yogurt120 grams89 cal
- Strawberries80 g28 cal
Meal Totals
215cal18gprotein29gcarbs3gfat2gfibre
Dinner6:30 PM
- Mahi-Mahi (Cooked)7 oz217 cal
- Brown Rice (Cooked)(Fr)80 grams118 cal
- Broccoli (Cups)2 cup(s)72 cal
- Coconut Aminos15 ml24 cal
- Olive Oil4 g36 cal
Meal Totals
463cal58gprotein42gcarbs7gfat11gfibre
Pre-Workout
- Mandarin Orange1 medium40 cal
- Orgain Protein Shake1 serving175 cal
Meal Totals
215cal31gprotein16gcarbs3gfat2gfibre
NoteConsume 30-60min prior to training | IF NOT TRAINING SKIP THIS MEAL
Shopping List
2% Greek Yogurt470 grams
6" Yellow Corn Tortillas2 tortilla
80 Cal Light And Fit Greek Yogurt5 serving
Albacore Wild Tuna packet (in water)(3oz)4 packet
Asparagus (Single)18 Medium Spear(s)
Avocado (Single)2.3 medium (~150 g edible)
Baby Spinach100 grams
Bell Pepper, Red6 medium (~119 g)
Brami - Protein Pasta (Cooked)120 grams
Broccoli (Cups)5 cup(s)
Brown Rice (Cooked)(Fr)490 grams
Cabbage100 g
Carrot1 medium (~61 g)
Clam Juice1 ml
Coconut Aminos45 ml
Cod, Cooked200 g
Cottage Cheese 2%320 g
Cucumber100 g
Dave's Killer Bread - 21 Whole Grains8 slice
Edamame Beans80 g
Egg (Large)12 egg
Fresh/Frozen Mixed Berries240 grams
Hellmann'S - Light Mayonnaise65 grams
Hummus40 g
Kerrygold Butter15 grams
Lemon Juice (Tbsp)6 Tbsp
Mahi-Mahi (Cooked)7 oz
Mandarin Orange1 medium
Minced Clams200 grams
Mission Foods - Carb Balance Flour Tortillas4 serving
Mixed Fruit (Cups)4 cup
Olive Oil36 g
Orgain Protein Shake7 serving
Quinoa (Cooked)(Grams)190 grams
Romaine/Cos Lettuce300 g
Salmon (cooked)(grams)460 grams
Salsa50 grams
Sesame Seeds10 g
Shrimp (Cooked)5 oz
Skinny Pop Popcorn (100 Cal Snack Bag)3 bag
Strawberries320 g
Sweet Potato (Single)1 medium (~130 g, baked)
Tilapia (Cooked)380 grams
Vegetable Broth - 3651 ml
White Wine1 bottle (750 ml)
Yasso Frozen Yogurt Bar2 bar