2,500 Calorie 30/40/30 Meal Plan Example

An example of a full day of 30/40/30 eating at about 2,500 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

This 30/40/30 day is about 2,500 calories, with about 191 grams of protein, 251 grams of carbs and 88 grams of fat. Most of its protein comes from chicken breast, salmon and whey protein powder. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,503 cal

Carbs251 g

Protein191 g

Fat88 g

Fiber: 45 g

Breakfast

756 cal · 46 g protein

Food	Calories	Protein	Carbs	Fat
Oats (rolled), cooked with water1 cup dry (81 g)	307	11 g	55 g	5 g
Whey protein powder1 scoop (32 g)	113	25 g	2 g	0 g
Banana½ medium (59 g)	53	1 g	13 g	0 g
Peanut butter2 tbsp (32 g)	191	7 g	7 g	16 g
Walnuts½ oz (14 g)	93	2 g	2 g	9 g

Lunch

704 cal · 63 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked6 oz (170 g)	281	53 g	0 g	6 g
Brown rice, cooked1 cup (202 g)	248	6 g	52 g	2 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Avocado¼ avocado (50 g)	80	1 g	4 g	7 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Snack

273 cal · 29 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat1 cup (245 g)	145	25 g	9 g	1 g
Strawberries1 cup (144 g)	46	1 g	11 g	0 g
Almonds½ oz (14 g)	82	3 g	3 g	7 g

Dinner

585 cal · 41 g protein

Food	Calories	Protein	Carbs	Fat
Salmon, cooked5½ oz (156 g)	321	34 g	0 g	19 g
Sweet potato, baked1 cup (200 g)	180	4 g	41 g	0 g
Green beans, cooked1 cup (125 g)	44	2 g	10 g	0 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

186 cal · 12 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%½ cup (113 g)	92	12 g	5 g	3 g
Apple1 medium (182 g)	95	0 g	25 g	0 g

Numbers come from the USDA's FoodData Central database for the serving shown. We've rounded them, so meals may not add up to the exact daily totals. Packaged foods vary by brand.

This is an example of what a day of eating can look like, not a prescription or medical advice. If you have a food allergy, are pregnant or breastfeeding, or have a health condition, go with what your doctor or dietitian recommends.

Need an app to track your meals?

Somatics keeps your calories, carbs, protein and fat in one place, so you can see how close you are to your targets every day.

Using this example

You can swap any food for a similar one you like better, like another lean protein for the chicken breast or another carb you enjoy for the oats. Our high-protein foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this 2,500 calorie 30/40/30 example come from?

Most of it comes from chicken breast (53 g), salmon (34 g) and whey protein powder (25 g), about 59% of the day's 191 g.

How are the calories split in this 2,500 calorie 30/40/30 example?

Breakfast has about 756 calories, then lunch 704, the snack 273, dinner 585 and the evening snack 186. Breakfast is the biggest meal, at about 30% of the day.

How much fiber does this 2,500 calorie 30/40/30 example have?

About 45 g, mostly from oats and sweet potato. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 35 g at this calorie level.