A nutritionist says the 30-30-30 plan is the easiest way to boost energy and reduce cravings
Fit&Well • • health
Key Points:
- Registered nutritionist Emma Bardwell has developed the 30-30-30 plan, focusing on consuming 30g of protein per meal, 30g of fiber daily, and 30 different plant foods weekly to support appetite, energy, and overall health.
- The plan emphasizes structure over restriction, aiming to help especially women in midlife manage hormonal changes, maintain muscle, regulate blood sugar, and support gut health.
- Gradual fiber increase is recommended to avoid digestive discomfort, and the plan can be adapted for various dietary needs, including gluten intolerance, dairy-free, vegetarian, or vegan lifestyles.
- Key pantry staples for the plan include tinned beans, wholegrains, nuts, seeds, Greek or plant-based yoghurts, eggs, leafy greens, tofu, fish, and frozen vegetables and berries.
- Bardwell highlights that the 30-30-30 approach supports appetite regulation, reduces energy dips and cravings, and can aid weight management without the need for calorie counting or food elimination.
