Meal Plan Examples

Vegetarian 30/40/30 Meal Plan Example

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

Written by Somatics · Updated Oct 22, 2026

This vegetarian 30/40/30 day has about 145 grams of protein, 203 grams of carbs and 72 grams of fat. It includes eggs and dairy but no meat or fish. Most of its protein comes from Greek yogurt, eggs and whey protein powder. Our free Macro, TDEE & BMR Calculator estimates your own number, so you can see the example closest to it.

Daily totals

Calories1,990 cal

Carbs203 g

Protein145 g

Fat72 g

Fiber: 35 g

Breakfast

598 cal · 45 g protein

Food	Calories	Protein	Carbs	Fat
Oats (rolled), cooked with water½ cup dry (40 g)	153	5 g	27 g	3 g
Skim milk1 cup (240 ml)	83	8 g	12 g	0 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 butter1½ tbsp (24 g)	144	5 g	5 g	12 g

Lunch

439 cal · 20 g protein

Food	Calories	Protein	Carbs	Fat
Lentils, cooked½ cup (99 g)	115	9 g	20 g	0 g
Quinoa, cooked½ cup (92 g)	111	4 g	20 g	2 g
Feta cheese1½ oz (43 g)	113	6 g	2 g	9 g
Cucumber½ cup sliced (52 g)	8	0 g	2 g	0 g
Cherry tomatoes½ cup (74 g)	13	1 g	3 g	0 g
Olive oil2 tsp (10 ml)	80	0 g	0 g	9 g

Snack

202 cal · 31 g protein

Food	Calories	Protein	Carbs	Fat
Greek yogurt, plain, nonfat1¼ cups (306 g)	181	31 g	11 g	1 g
Blueberries¼ cup (37 g)	21	0 g	5 g	0 g

Dinner

565 cal · 36 g protein

Food	Calories	Protein	Carbs	Fat
Eggs, hard-boiled4 large (200 g)	310	25 g	2 g	21 g
Whole-wheat toast2 slices (64 g)	161	8 g	27 g	2 g
Avocado¼ avocado (50 g)	80	1 g	4 g	7 g
Spinach2 cups (60 g)	14	2 g	2 g	0 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 Greek yogurt or another carb you enjoy for the oats. Our vegan protein list lists everyday foods with their numbers, so swaps are easy to check.

Common questions

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

Most of it comes from Greek yogurt (31 g), eggs (25 g) and whey protein powder (25 g), about 56% of the day's 145 g.

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

Breakfast has about 598 calories, then lunch 439, the snack 202, dinner 565 and the evening snack 186. Breakfast is the biggest meal, at about 30% of the day.

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

About 35 g, mostly from lentils and apple. That's above the Dietary Guidelines' 14 g per 1,000 calories, which works out to about 28 g at this calorie level.