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Meal Plan Examples

Examples of a full day of eating at common calorie levels, in popular eating styles and with different macro splits, to show what hitting your numbers can look like. Find your number with the Macro, TDEE & BMR Calculator, then see the example closest to it.

By calorie level

1,500 Calorie meal plan example1,489 calories · 125 g protein · 27 g fiber 1,600 Calorie meal plan example1,592 calories · 134 g protein · 30 g fiber 1,800 Calorie meal plan example1,815 calories · 151 g protein · 35 g fiber 2,000 Calorie meal plan example2,017 calories · 165 g protein · 34 g fiber 2,200 Calorie meal plan example2,210 calories · 176 g protein · 36 g fiber 2,500 Calorie meal plan example2,548 calories · 210 g protein · 41 g fiber 3,000 Calorie meal plan example2,958 calories · 233 g protein · 43 g fiber

By eating style

Vegetarian

Vegetarian meal plan example1,800 calories · 126 g protein · 53 g fiber Vegetarian High-Protein meal plan example2,004 calories · 211 g protein · 38 g fiber Vegetarian Low-Carb meal plan example2,003 calories · 165 g protein · 39 g fiber Vegetarian 30/40/30 meal plan example1,990 calories · 145 g protein · 35 g fiber 2,500 Calorie Vegetarian meal plan example2,495 calories · 177 g protein · 50 g fiber

Vegan

Vegan meal plan example1,957 calories · 118 g protein · 60 g fiber Vegan High-Protein meal plan example1,994 calories · 176 g protein · 47 g fiber Vegan Low-Carb meal plan example2,006 calories · 148 g protein · 51 g fiber Vegan 30/40/30 meal plan example1,990 calories · 150 g protein · 43 g fiber 2,500 Calorie Vegan meal plan example2,519 calories · 157 g protein · 66 g fiber

Dairy-Free

Dairy-Free meal plan example2,016 calories · 148 g protein · 34 g fiber Dairy-Free High-Protein meal plan example1,986 calories · 201 g protein · 27 g fiber Dairy-Free Low-Carb meal plan example1,998 calories · 162 g protein · 40 g fiber Dairy-Free 30/40/30 meal plan example2,000 calories · 151 g protein · 37 g fiber 2,500 Calorie Dairy-Free meal plan example2,507 calories · 183 g protein · 39 g fiber

Mediterranean

Mediterranean meal plan example1,976 calories · 135 g protein · 38 g fiber Mediterranean High-Protein meal plan example2,003 calories · 206 g protein · 32 g fiber Mediterranean Low-Carb meal plan example2,004 calories · 162 g protein · 24 g fiber Mediterranean 30/40/30 meal plan example2,003 calories · 155 g protein · 38 g fiber 2,500 Calorie Mediterranean meal plan example2,495 calories · 166 g protein · 46 g fiber

Paleo

Paleo meal plan example1,985 calories · 149 g protein · 37 g fiber Paleo High-Protein meal plan example1,988 calories · 203 g protein · 32 g fiber Paleo Low-Carb meal plan example2,002 calories · 156 g protein · 37 g fiber Paleo 30/40/30 meal plan example2,006 calories · 156 g protein · 35 g fiber 2,500 Calorie Paleo meal plan example2,493 calories · 180 g protein · 46 g fiber

Budget

Budget meal plan example2,044 calories · 131 g protein · 45 g fiber Budget High-Protein meal plan example2,001 calories · 187 g protein · 31 g fiber Budget Low-Carb meal plan example2,001 calories · 163 g protein · 27 g fiber Budget 30/40/30 meal plan example2,010 calories · 149 g protein · 33 g fiber 2,500 Calorie Budget meal plan example2,501 calories · 150 g protein · 51 g fiber

By macro split

High-Protein

High-Protein meal plan example1,940 calories · 201 g protein · 26 g fiber 2,500 Calorie High-Protein meal plan example2,504 calories · 252 g protein · 32 g fiber

Low-Carb

Low-Carb meal plan example1,786 calories · 156 g protein · 28 g fiber 2,500 Calorie Low-Carb meal plan example2,500 calories · 213 g protein · 39 g fiber

30/40/30

30/40/30 meal plan example1,964 calories · 147 g protein · 40 g fiber 2,500 Calorie 30/40/30 meal plan example2,503 calories · 191 g protein · 45 g fiber

Common questions

How do I find my calorie level?

Our free Macro, TDEE & BMR Calculator estimates it from your age, height, weight, activity and goal. It's an estimate, so if you track your weight for a few weeks, you'll see how your body responds. To do the math by hand, see How to calculate your macros.

Can I eat the same thing every day?

Yes. You may find it easier to repeat the same breakfast and lunch and change up dinner. If you rotate your fruits and vegetables through the week, you'll get a good mix of vitamins and minerals.

Can I move the meals around?

Yes. Your daily total matters more than when you eat it, so you can fold the snacks into your meals or split the meals into smaller ones, whatever fits your day.

Every number comes from the USDA's FoodData Central database. Examples only, not a prescription or medical advice.