A nutritionist says the 30-30-30 plan is the easiest way to boost energy and reduce cravings

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 is designed to be flexible and non-restrictive, emphasizing nutrient intake rather than calorie counting, and is particularly beneficial for women in midlife experiencing hormonal changes affecting appetite and energy.
• Protein aids muscle maintenance and satiety, fiber supports gut health and blood sugar regulation, and plant diversity promotes a healthy gut microbiome, collectively helping to boost energy, control appetite, and support weight management.
• Bardwell advises gradually increasing fiber intake to avoid digestive discomfort, especially for those with low-fiber diets or gastrointestinal conditions, and notes the plan can be adapted for various dietary needs including gluten-free, dairy-free, vegetarian, and vegan lifestyles.
• A starter shopping list includes pantry staples like tinned beans, whole grains, nuts, and olive oil, as well as fridge and freezer items such as Greek or soya yoghurt, eggs, leafy greens, tofu or chicken, and frozen vegetables and berries to help maintain the plan.