Meal Plan Examples

Budget 30/40/30 Meal Plan Example

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

Written by Somatics · Updated Oct 22, 2026

This budget-friendly 30/40/30 day has about 149 grams of protein, 211 grams of carbs and 67 grams of fat. Most of its protein comes from chicken thigh, ground turkey and skim milk. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,010 cal

Carbs211 g

Protein149 g

Fat67 g

Fiber: 33 g

Breakfast

634 cal · 35 g protein

Food	Calories	Protein	Carbs	Fat
Oats (rolled), cooked with water½ cup dry (40 g)	153	5 g	27 g	3 g
Skim milk1½ cups (360 ml)	125	12 g	18 g	0 g
Eggs, hard-boiled2 large (100 g)	155	13 g	1 g	11 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

492 cal · 42 g protein

Food	Calories	Protein	Carbs	Fat
Chicken thigh, skinless, roasted5 oz (142 g)	254	35 g	0 g	12 g
Potato, baked, with skin½ medium (86 g)	80	2 g	18 g	0 g
Mixed vegetables, cooked1 cup (182 g)	118	5 g	24 g	0 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Snack

232 cal · 18 g protein

Food	Calories	Protein	Carbs	Fat
Cottage cheese, 2%¾ cup (170 g)	137	18 g	8 g	4 g
Apple1 medium (182 g)	95	0 g	25 g	0 g

Dinner

485 cal · 41 g protein

Food	Calories	Protein	Carbs	Fat
Ground turkey, cooked4 oz (113 g)	230	31 g	0 g	12 g
Lentils, cooked¼ cup (50 g)	57	4 g	10 g	0 g
White rice, cooked½ cup (79 g)	103	2 g	22 g	0 g
Broccoli, cooked1 cup (156 g)	55	4 g	11 g	1 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Evening snack

167 cal · 12 g protein

Food	Calories	Protein	Carbs	Fat
Skim milk1 cup (240 ml)	83	8 g	12 g	0 g
Peanuts, dry-roasted½ oz (14 g)	83	3 g	3 g	7 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 thigh or another carb you enjoy for the skim milk. Our high-fiber foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

Where does the protein in this budget 30/40/30 example come from?

Most of it comes from chicken thigh (35 g), ground turkey (31 g) and skim milk (21 g), about 58% of the day's 149 g.

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

Breakfast has about 634 calories, then lunch 492, the snack 232, dinner 485 and the evening snack 167. Breakfast is the biggest meal, at about 32% of the day.

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

About 33 g, mostly from mixed vegetables and broccoli. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.