30/40/30 Meal Plan Example

An example of a full day of 30/40/30 eating at about 2,000 calories, with every food, serving and number listed.

Written by Somatics · Updated Oct 22, 2026

About 30% of this day's calories come from protein, 40% from carbs and 30% from fat. That works out to about 150 grams of protein, 200 grams of carbs and 65 grams of fat. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,964 cal

Carbs208 g

Protein147 g

Fat66 g

Fiber: 40 g

Breakfast

467 cal · 35 g protein

Food	Calories	Protein	Carbs	Fat
Oats (rolled), cooked with water½ cup dry (41 g)	153	5 g	27 g	3 g
Whey protein powder1 scoop (32 g)	113	25 g	2 g	0 g
Banana1 medium (118 g)	105	1 g	27 g	0 g
Peanut butter1 tbsp (16 g)	96	4 g	4 g	8 g

Lunch

485 cal · 43 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked4 oz (113 g)	186	35 g	0 g	4 g
Brown rice, cooked½ cup (101 g)	124	3 g	26 g	1 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

311 cal · 24 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat6 oz (170 g)	100	17 g	6 g	1 g
Strawberries1 cup (144 g)	46	1 g	11 g	0 g
Almonds1 oz (28 g)	164	6 g	6 g	14 g

Dinner

515 cal · 33 g protein

Food	Calories	Protein	Carbs	Fat
Salmon, cooked4 oz (113 g)	233	25 g	0 g	14 g
Sweet potato, baked1 cup (200 g)	180	4 g	41 g	0 g
Green peas, cooked½ cup (80 g)	62	4 g	11 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 sweet potato. 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 30/40/30 example come from?

Most of it comes from chicken breast (35 g), whey protein powder (25 g) and salmon (25 g), about 58% of the day's 147 g.

How are the calories split in this 30/40/30 example?

Breakfast has about 467 calories, then lunch 485, the snack 311, dinner 515 and the evening snack 186. Dinner is the biggest meal, at about 26% of the day.

How much fiber does this 30/40/30 example have?

About 40 g, mostly from sweet potato and broccoli. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 27 g at this calorie level.