Vegan 30/40/30 Meal Plan Example

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

Written by Somatics · Updated Oct 22, 2026

This vegan 30/40/30 day has about 150 grams of protein, 205 grams of carbs and 78 grams of fat. It has no animal products. Most of its protein comes from firm tofu, soy protein powder and tempeh. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,990 cal

Carbs205 g

Protein150 g

Fat78 g

Fiber: 43 g

Breakfast

407 cal · 37 g protein

Food	Calories	Protein	Carbs	Fat
Oats (rolled), cooked with water½ cup dry (40 g)	153	5 g	27 g	3 g
Soy milk½ cup (120 ml)	52	3 g	6 g	2 g
Soy protein powder1 scoop (30 g)	100	26 g	0 g	1 g
Banana½ medium (59 g)	53	1 g	13 g	0 g
Peanut butter½ tbsp (8 g)	48	2 g	2 g	4 g

Lunch

616 cal · 53 g protein

Food	Calories	Protein	Carbs	Fat
Firm tofu1 cup (252 g)	363	44 g	7 g	22 g
Quinoa, cooked¾ cup (139 g)	166	6 g	30 g	3 g
Kale, cooked1 cup (130 g)	47	4 g	7 g	2 g
Olive oil1 tsp (5 ml)	40	0 g	0 g	4 g

Snack

282 cal · 19 g protein

Food	Calories	Protein	Carbs	Fat
Edamame, cooked1 cup (155 g)	188	18 g	14 g	8 g
Apple1 medium (182 g)	95	0 g	25 g	0 g

Dinner

498 cal · 31 g protein

Food	Calories	Protein	Carbs	Fat
Tempeh4 oz (113 g)	218	23 g	9 g	12 g
Brown rice, cooked¾ cup (152 g)	186	4 g	39 g	1 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

187 cal · 9 g protein

Food	Calories	Protein	Carbs	Fat
Soy milk1 cup (240 ml)	104	6 g	12 g	4 g
Almonds½ oz (14 g)	82	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 firm tofu or another carb you enjoy for the brown rice. Our vegan protein list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

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

Most of it comes from firm tofu (44 g), soy protein powder (26 g) and tempeh (23 g), about 62% of the day's 150 g.

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

Breakfast has about 407 calories, then lunch 616, the snack 282, dinner 498 and the evening snack 187. Lunch is the biggest meal, at about 31% of the day.

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

About 43 g, mostly from edamame and firm tofu. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.