Nutrition Plan
Stoic Physique
Neil Berenson
Updated Jul 30, 2026
Daily Targets
MondayAug 31511 cal · 148P 115C 51F
TuesdayAug 41508 cal · 144P 125C 48F
WednesdayAug 51518 cal · 143P 106C 58F
ThursdayAug 61507 cal · 141P 112C 55F
FridayAug 71519 cal · 150P 115C 51F
SaturdayAug 81652 cal · 143P 144C 56F
SundayAug 91645 cal · 145P 138C 57F
Monday
Aug 3Daily Totals
1511
Calories
148g
Protein
115g
Carbs
51g
Fat
13g
Fibre
Pre-Workout
- Banana, Single1 medium (~118 g)116 cal
- Creatine5 grams0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast10:30 AM
- Oikos - Triple 0 - Any Flavor250 grams147 cal
Meal Totals
148cal25gprotein12gcarbs0gfat
Lunch1:30 PM
- Chicken Breast, Cooked150 g226 cal
- Romaine/Cos Lettuce100 g21 cal
- Grated Parmesan Cheese12 grams52 cal
- LifeSmart 55% Less Fat Caesar Dressing20 ml47 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Cucumber60 g11 cal
- Carrots30 g14 cal
Meal Totals
380cal53gprotein15gcarbs12gfat3gfibre
Snack4:30 PM
- Almonds30 g186 cal
Meal Totals
187cal6gprotein7gcarbs15gfat
Dinner7:30 PM
- Salmon (Cooked)7 oz350 cal
- Sweet Potato (cooked)(Gm)100 g88 cal
- Mixed Vegetables (Your Choice)100 grams40 cal
- Kerrygold Butter8 grams57 cal
Meal Totals
532cal60gprotein28gcarbs20gfat7gfibre
Snack9:30 PM
- Lesser Evil - Popcorn40 grams153 cal
Meal Totals
152cal3gprotein26gcarbs4gfat
Tuesday
Aug 4Daily Totals
1508
Calories
144g
Protein
125g
Carbs
48g
Fat
12g
Fibre
Pre-Workout
- Banana, Single1 medium (~118 g)116 cal
- Creatine5 grams0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast10:30 AM
- Oikos - Triple 0 - Any Flavor250 grams147 cal
Meal Totals
148cal25gprotein12gcarbs0gfat
Lunch1:30 PM
- Chicken Breast, Cooked150 g226 cal
- Romaine/Cos Lettuce100 g21 cal
- Grated Parmesan Cheese12 grams52 cal
- LifeSmart 55% Less Fat Caesar Dressing20 ml47 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Cucumber60 g11 cal
- Carrots30 g14 cal
Meal Totals
380cal53gprotein15gcarbs12gfat3gfibre
Snack4:30 PM
- Almonds30 g186 cal
Meal Totals
187cal6gprotein7gcarbs15gfat
Dinner7:30 PM
- Grilled Chicken (Oz)6 oz246 cal
- Pasta Whole Wheat - (Cooked)80 grams126 cal
- Tomato Pasta Sauce (Red)80 grams36 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Olive Oil10 g90 cal
Meal Totals
529cal56gprotein38gcarbs17gfat6gfibre
Snack9:30 PM
- Lesser Evil - Popcorn40 grams153 cal
Meal Totals
152cal3gprotein26gcarbs4gfat
Wednesday
Aug 5Daily Totals
1518
Calories
143g
Protein
106g
Carbs
58g
Fat
8g
Fibre
Pre-Workout
- Banana, Single1 medium (~118 g)116 cal
- Creatine5 grams0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast10:30 AM
- Oikos - Triple 0 - Any Flavor250 grams147 cal
Meal Totals
148cal25gprotein12gcarbs0gfat
Lunch1:30 PM
- Chicken Breast, Cooked150 g226 cal
- Romaine/Cos Lettuce100 g21 cal
- Grated Parmesan Cheese12 grams52 cal
- LifeSmart 55% Less Fat Caesar Dressing20 ml47 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Cucumber60 g11 cal
- Carrots30 g14 cal
Meal Totals
380cal53gprotein15gcarbs12gfat3gfibre
Snack4:30 PM
- Almonds30 g186 cal
Meal Totals
187cal6gprotein7gcarbs15gfat
Dinner7:30 PM
- Pork Chops - Cooked7 oz415 cal
- Roasted Potatoes80 grams77 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
- Kerrygold Butter5 grams35 cal
Meal Totals
551cal55gprotein22gcarbs27gfat2gfibre
Snack9:30 PM
- Lesser Evil - Popcorn35 grams134 cal
Meal Totals
140cal3gprotein23gcarbs4gfat
Thursday
Aug 6Daily Totals
1507
Calories
141g
Protein
112g
Carbs
55g
Fat
11g
Fibre
Pre-Workout
- Banana, Single1 medium (~118 g)116 cal
- Creatine5 grams0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast10:30 AM
- Oikos - Triple 0 - Any Flavor250 grams147 cal
Meal Totals
148cal25gprotein12gcarbs0gfat
Lunch1:30 PM
- Chicken Breast, Cooked150 g226 cal
- Romaine/Cos Lettuce100 g21 cal
- Grated Parmesan Cheese12 grams52 cal
- LifeSmart 55% Less Fat Caesar Dressing20 ml47 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Cucumber60 g11 cal
- Carrots30 g14 cal
Meal Totals
380cal53gprotein15gcarbs12gfat3gfibre
Snack4:30 PM
- Almonds30 g186 cal
Meal Totals
187cal6gprotein7gcarbs15gfat
Dinner7:30 PM
- 93/7 - Lean Ground Turkey (Cooked)7 oz364 cal
- Brown Rice, Cooked80 g89 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Olive Oil5 g45 cal
Meal Totals
528cal53gprotein25gcarbs24gfat5gfibre
Snack9:30 PM
- Lesser Evil - Popcorn40 grams153 cal
Meal Totals
152cal3gprotein26gcarbs4gfat
Friday
Aug 7Daily Totals
1519
Calories
150g
Protein
115g
Carbs
51g
Fat
10g
Fibre
Pre-Workout
- Banana, Single1 medium (~118 g)116 cal
- Creatine5 grams0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast10:30 AM
- Oikos - Triple 0 - Any Flavor250 grams147 cal
Meal Totals
148cal25gprotein12gcarbs0gfat
Lunch1:30 PM
- Chicken Breast, Cooked150 g226 cal
- Romaine/Cos Lettuce100 g21 cal
- Grated Parmesan Cheese12 grams52 cal
- LifeSmart 55% Less Fat Caesar Dressing20 ml47 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Cucumber60 g11 cal
- Carrots30 g14 cal
Meal Totals
380cal53gprotein15gcarbs12gfat3gfibre
Snack4:30 PM
- Almonds30 g186 cal
Meal Totals
187cal6gprotein7gcarbs15gfat
Dinner7:30 PM
- Salmon (Cooked)7 oz350 cal
- Pasta Whole Wheat - (Cooked)70 grams110 cal
- Tomato Pasta Sauce (Red)60 grams28 cal
- Mixed Vegetables (Your Choice)60 grams24 cal
- Olive Oil5 g45 cal
Meal Totals
552cal62gprotein31gcarbs20gfat4gfibre
Snack9:30 PM
- Lesser Evil - Popcorn35 grams134 cal
Meal Totals
140cal3gprotein23gcarbs4gfat
Saturday
Aug 8Daily Totals
1652
Calories
143g
Protein
144g
Carbs
56g
Fat
17g
Fibre
Pre-Workout
- Banana, Single1 medium (~118 g)116 cal
- Creatine5 grams0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast10:30 AM
- Oikos - Triple 0 - Any Flavor250 grams147 cal
Meal Totals
148cal25gprotein12gcarbs0gfat
Lunch1:30 PM
- Chicken Breast, Cooked150 g226 cal
- Romaine/Cos Lettuce100 g21 cal
- Croutons8 grams35 cal
- Grated Parmesan Cheese10 grams43 cal
- LifeSmart 55% Less Fat Caesar Dressing10 ml23 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Cucumber60 g11 cal
- Carrots30 g14 cal
Meal Totals
383cal53gprotein18gcarbs11gfat3gfibre
Snack4:30 PM
- Almonds20 g124 cal
Meal Totals
122cal4gprotein4gcarbs10gfat
Dinner7:30 PM
- Pork Chops - Cooked7 oz415 cal
- Sweet Potato (cooked)(Gm)220 g192 cal
- Mixed Vegetables (Your Choice)120 grams48 cal
- Kerrygold Butter8 grams57 cal
Meal Totals
714cal57gprotein54gcarbs30gfat11gfibre
Snack9:30 PM
- Lesser Evil - Popcorn45 grams172 cal
Meal Totals
173cal3gprotein29gcarbs5gfat
Sunday
Aug 9Daily Totals
1645
Calories
145g
Protein
138g
Carbs
57g
Fat
9g
Fibre
Pre-Workout
- Banana, Single1 medium (~118 g)116 cal
- Creatine5 grams0 cal
Meal Totals
112cal1gprotein27gcarbs0gfat3gfibre
Breakfast10:30 AM
- Oikos - Triple 0 - Any Flavor250 grams147 cal
Meal Totals
148cal25gprotein12gcarbs0gfat
Lunch1:30 PM
- Chicken Breast, Cooked150 g226 cal
- Romaine/Cos Lettuce100 g21 cal
- Croutons8 grams35 cal
- Grated Parmesan Cheese10 grams43 cal
- LifeSmart 55% Less Fat Caesar Dressing10 ml23 cal
- Tomato (Slices)2 Slice (~20gm)10 cal
- Cucumber60 g11 cal
- Carrots30 g14 cal
Meal Totals
383cal53gprotein18gcarbs11gfat3gfibre
Snack4:30 PM
- Almonds20 g124 cal
Meal Totals
122cal4gprotein4gcarbs10gfat
Dinner7:30 PM
- Pork Chops - Cooked7 oz415 cal
- Roasted Potatoes200 grams192 cal
- Mixed Vegetables (Your Choice)80 grams32 cal
- Kerrygold Butter10 grams71 cal
Meal Totals
707cal59gprotein48gcarbs31gfat3gfibre
Snack9:30 PM
- Lesser Evil - Popcorn45 grams172 cal
Meal Totals
173cal3gprotein29gcarbs5gfat
Additional Options
Breakfast Option #1
- Cottage Cheese 1%160 grams168 cal
- Blueberries70 g44 cal
Meal Totals
216cal24gprotein21gcarbs4gfat2gfibre
Lunch Option #1
- Albacore Wild Tuna packet (in water)(3oz)1 packet107 cal
- Dolores Tuna Packet in Oil, Yellowfin (2.6oz)1 packet198 cal
- Hellmann'S - Light Mayonnaise35 grams93 cal
- Dijon Mustard3 tsp11 cal
- Onion0.5 medium (~110 g)24 cal
- Celery, Stalk1 medium (~40 g)7 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
Meal Totals
451cal41gprotein11gcarbs27gfat2gfibre
Lunch Option #2
- Canned Chunk Chicken Breast (In Water)9 oz246 cal
- Onion (Gm)20 g8 cal
- Pickled Cucumber Dill20 grams4 cal
- Olive Oil20 g180 cal
- Lemon Juice (Tbsp)1 Tbsp4 cal
- Apple Cider Vinegar1 tablespoons4 cal
- Salt (Dash)1 dash0 cal
- Black Pepper (Dash)1 dash0 cal
- Egg Yolk1 Yolk61 cal
Meal Totals
507cal48gprotein9gcarbs31gfat9gfibre
Dinner Option #1
- Onion (Gm)60 g26 cal
- Bell Pepper100 g31 cal
- Spinach (Gm)50 g15 cal
- Broccoli (gm)80 g33 cal
- Soy Sauce, Low Sodium (tbsp)3 tbsp24 cal
- Olive Oil10 g90 cal
- Salmon (Cooked)8 oz400 cal
Meal Totals
619cal72gprotein22gcarbs27gfat6gfibre
Dinner Option #2
- Jasmine Rice (Cooked)100 grams142 cal
- Cabbage80 g23 cal
- Olive Oil6 g54 cal
- Soy Sauce, Low Sodium (tbsp)2 tbsp16 cal
- Lime (Single)0.5 medium (~67 g)17 cal
- Garlic Powder0.5 tsp6 cal
- Ginger (Ground)(tsp)0.5 tsp4 cal
- Crushed Red Pepper Flakes0.25 tsp0 cal
- Salmon (Cooked)7 oz350 cal
Meal Totals
608cal62gprotein45gcarbs20gfat3gfibre
Dinner Option #3
- Black Beans (Boiled)60 grams79 cal
- Corn (canned)60 grams46 cal
- Salsa100 grams34 cal
- Romaine/Cos Lettuce100 g21 cal
- Onion0.5 medium (~110 g)24 cal
- Tomato0.5 medium (~123 g)14 cal
- 93/7 - Lean Ground Turkey (Cooked)5 oz260 cal
- Siete Grain Free Taco Shells2 taco shells136 cal
Meal Totals
615cal47gprotein55gcarbs23gfat17gfibre
Dinner Option #4
- 93/7 - Lean Ground Turkey (Cooked)6 oz312 cal
- Romaine/Cos Lettuce100 g21 cal
- Mission Foods - Carb Balance Flour Tortillas2 serving136 cal
- BBQ Sauce40 grams80 cal
- Low Fat Shredded Cheese20 grams64 cal
Meal Totals
617cal61gprotein28gcarbs29gfat35gfibre
Snack Option #1
- Barebells Protein Bars1 bar212 cal
Meal Totals
212cal20gprotein15gcarbs8gfat3gfibre
Snack9:30 PM
- Lesser Evil - Popcorn40 grams153 cal
Meal Totals
152cal3gprotein26gcarbs4gfat
Shopping List
93/7 - Lean Ground Turkey (Cooked)7 oz
Almonds190 g
Banana, Single7 medium (~118 g)
Brown Rice, Cooked80 g
Carrots210 g
Chicken Breast, Cooked1050 g
Creatine35 grams
Croutons16 grams
Cucumber420 g
Grated Parmesan Cheese80 grams
Grilled Chicken (Oz)6 oz
Kerrygold Butter31 grams
Lesser Evil - Popcorn280 grams
LifeSmart 55% Less Fat Caesar Dressing120 ml
Mixed Vegetables (Your Choice)580 grams
Oikos - Triple 0 - Any Flavor1750 grams
Olive Oil20 g
Pasta Whole Wheat - (Cooked)150 grams
Pork Chops - Cooked21 oz
Roasted Potatoes280 grams
Romaine/Cos Lettuce700 g
Salmon (Cooked)14 oz
Sweet Potato (cooked)(Gm)320 g
Tomato (Slices)14 Slice (~20gm)
Tomato Pasta Sauce (Red)140 grams
Options Shopping List
93/7 - Lean Ground Turkey (Cooked)11 oz
Albacore Wild Tuna packet (in water)(3oz)1 packet
Apple Cider Vinegar1 tablespoons
Barebells Protein Bars1 bar
BBQ Sauce40 grams
Bell Pepper100 g
Black Beans (Boiled)60 grams
Black Pepper (Dash)2 dash
Blueberries70 g
Broccoli (gm)80 g
Cabbage80 g
Canned Chunk Chicken Breast (In Water)9 oz
Celery, Stalk1 medium (~40 g)
Corn (canned)60 grams
Cottage Cheese 1%160 grams
Crushed Red Pepper Flakes0.3 tsp
Dijon Mustard3 tsp
Dolores Tuna Packet in Oil, Yellowfin (2.6oz)1 packet
Egg Yolk1 Yolk
Garlic Powder0.5 tsp
Ginger (Ground)(tsp)0.5 tsp
Hellmann'S - Light Mayonnaise35 grams
Jasmine Rice (Cooked)100 grams
Lemon Juice (Tbsp)2 Tbsp
Lesser Evil - Popcorn40 grams
Lime (Single)0.5 medium (~67 g)
Low Fat Shredded Cheese20 grams
Mission Foods - Carb Balance Flour Tortillas2 serving
Olive Oil36 g
Onion1 medium (~110 g)
Onion (Gm)80 g
Pickled Cucumber Dill20 grams
Romaine/Cos Lettuce200 g
Salmon (Cooked)15 oz
Salsa100 grams
Salt (Dash)2 dash
Siete Grain Free Taco Shells2 taco shells
Soy Sauce, Low Sodium (tbsp)5 tbsp
Spinach (Gm)50 g
Tomato0.5 medium (~123 g)
Recipes
Chicken Caesar Saladtap
Chop fresh romaine/cos lettuce and add to a large bowl
Toss with Caesar dressing until evenly coated
Add grated parmesan cheese
Sprinkle in croutons for crunch
Top with cooked chicken breast and toss lightly before serving
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).
Classic Tuna Saladtap
1. Flake tuna into a bowl.
2. Stir in mayonnaise, mustard, celery, onion, and lemon juice.
3. Chill or serve immediately
Seasonings: Lemon Juice (Tbsp) (1 Tbsp), Salt (Dash) (1 dash), Black Pepper (Dash) (1 dash).
Salmon Stir Frytap
DIRECTIONS
NOTE: Salmon is weighed out COOKED
- Cook up veggies with soy sauce and oil in a pan.
- Add salmon to the pan after veggies are pretty much fully cooked.
- Mix in pan together and let sit for a few minutes after turning stove top off to simmer
- Enjoy!
Thai Ginger Lime Salmon Bowltap
1. Cook jasmine rice according to package directions and set aside.
2. Heat olive oil in a skillet over medium heat.
3. Season salmon with garlic powder and ground ginger.
4. Sear salmon 3–4 minutes per side until fully cooked. Remove from pan.
5. In the same pan, add shredded cabbage and cook 2–3 minutes until slightly softened.
6. Stir soy sauce and lime juice into the cabbage.
7. Plate rice, top with salmon and cabbage mixture.
8. Add chili/red pepper flakes if desired.
Ground Turkey Taco Bowltap
Instructions:
1. Heat a nonstick skillet over medium heat.
2. Add the cooked 93/7 lean ground turkey and warm through for 2–3 minutes.
3. If desired, season turkey lightly with taco seasoning, salt, or pepper.
4. While beef heats, dice ½ medium onion and ½ medium tomato.
5. Rinse and drain black beans and corn if needed.
6. In a bowl, add romaine/cos lettuce as the base.
7. Layer warm ground turkey over the lettuce.
8. Add black beans, corn, diced onion, and diced tomato evenly.
9. Spoon salsa over the top.
10. Serve with Siete grain-free taco shells on the side or crushed on top.
Ground Turkey BBQ Wraptap
1) In a small bowl, lightly toss ground turkey, lettuce, bbq sauce and cheese.
2) Place mixture on tortilla. Fold up tightly.
NOTE: Ground Turkey is weighed out COOKED