Paleo 30/40/30 Meal Plan Example

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

Written by Somatics · Updated Oct 22, 2026

This paleo 30/40/30 day has about 156 grams of protein, 208 grams of carbs and 66 grams of fat. It has no grains, beans or dairy. Most of its protein comes from chicken breast, pork tenderloin and eggs. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories2,006 cal

Carbs208 g

Protein156 g

Fat66 g

Fiber: 35 g

Breakfast

541 cal · 38 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled3 large (150 g)	232	19 g	2 g	16 g
Egg whites4 large (132 g)	69	14 g	1 g	0 g
Sweet potato, baked¾ cup (150 g)	135	3 g	31 g	0 g
Banana1 medium (118 g)	105	1 g	27 g	0 g

Lunch

463 cal · 51 g protein

Food	Calories	Protein	Carbs	Fat
Chicken breast, cooked5 oz (142 g)	234	44 g	0 g	5 g
Sweet potato, baked¾ cup (150 g)	135	3 g	31 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

Snack

242 cal · 6 g protein

Food	Calories	Protein	Carbs	Fat
Apple1 medium (182 g)	95	0 g	25 g	0 g
Almond butter1½ tbsp (24 g)	147	5 g	5 g	13 g

Dinner

447 cal · 44 g protein

Food	Calories	Protein	Carbs	Fat
Pork tenderloin, roasted5 oz (142 g)	203	37 g	0 g	5 g
Potato, baked, with skin1 medium (173 g)	161	4 g	37 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

312 cal · 19 g protein

Food	Calories	Protein	Carbs	Fat
Grapes1 cup (151 g)	104	1 g	27 g	0 g
Walnuts½ oz (14 g)	93	2 g	2 g	9 g
Ground turkey, cooked2 oz (57 g)	115	16 g	0 g	6 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 low-carb foods list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

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

Most of it comes from chicken breast (44 g), pork tenderloin (37 g) and eggs (19 g), about 64% of the day's 156 g.

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

Breakfast has about 541 calories, then lunch 463, the snack 242, dinner 447 and the evening snack 312. Breakfast is the biggest meal, at about 27% of the day.

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

About 35 g, mostly from sweet potato 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.