Meal Plan Examples

Dairy-Free 30/40/30 Meal Plan Example

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

Written by Somatics · Updated Oct 22, 2026

This dairy-free 30/40/30 day has about 151 grams of protein, 202 grams of carbs and 69 grams of fat. It has no milk, yogurt or cheese. Most of its protein comes from ground turkey, salmon and tuna. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,000 cal

Carbs202 g

Protein151 g

Fat69 g

Fiber: 37 g

Breakfast

364 cal · 26 g protein

Food	Calories	Protein	Carbs	Fat
Oats (rolled), cooked with water¼ cup dry (20 g)	77	3 g	14 g	1 g
Almond milk, unsweetened1 cup (240 ml)	36	1 g	3 g	2 g
Eggs, hard-boiled1 large (50 g)	78	6 g	1 g	5 g
Egg whites4 large (132 g)	69	14 g	1 g	0 g
Banana1 medium (118 g)	105	1 g	27 g	0 g

Lunch

712 cal · 54 g protein

Food	Calories	Protein	Carbs	Fat
Ground turkey, cooked5 oz (142 g)	288	39 g	0 g	15 g
Flour tortilla1 large (72 g)	220	6 g	36 g	6 g
Black beans, cooked½ cup (86 g)	114	8 g	20 g	0 g
Avocado¼ avocado (50 g)	80	1 g	4 g	7 g
Salsa2 tbsp (36 g)	10	1 g	2 g	0 g

Snack

185 cal · 27 g protein

Food	Calories	Protein	Carbs	Fat
Tuna, canned in water, drained3½ oz (99 g)	115	25 g	0 g	1 g
Brown rice cakes2 cakes (18 g)	70	1 g	15 g	1 g

Dinner

596 cal · 42 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
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

144 cal · 2 g protein

Food	Calories	Protein	Carbs	Fat
Apple1 medium (182 g)	95	0 g	25 g	0 g
Almond butter½ tbsp (8 g)	49	2 g	2 g	4 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 ground turkey 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 dairy-free 30/40/30 example come from?

Most of it comes from ground turkey (39 g), salmon (34 g) and tuna (25 g), about 65% of the day's 151 g.

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

Breakfast has about 364 calories, then lunch 712, the snack 185, dinner 596 and the evening snack 144. Lunch is the biggest meal, at about 36% of the day.

How much fiber does this dairy-free 30/40/30 example have?

About 37 g, mostly from black beans and sweet potato. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.