From protein-maxxing to intermittent fasting, with so much nutrition advice online it can be hard to know what’s actually worth trying.
It doesn’t have to be so complicated though, according to registered nutritionist Emma Bardwell, who has created a healthy food plan that’s easy to follow.
“This isn’t about rigid rules but about creating a structure that supports appetite, energy and overall health,” explains Bardwell, author of The 30g Plan and The Fibre Effect.
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Bringing together everything she’s learned in over a decade as a nutritionist, Bardwell’s created the 30-30-30 plan, which focuses on three simple targets:
30g of protein a meal30g of fibre a day30 different plant foods across the week
It’s less about removing foods from your diet or tracking calories. Instead, shifting the focus to consistently meeting these three goals.
Bardwell’s plan is particularly helpful for women in midlife when hormonal changes impact appetite, body composition and energy levels.
“Protein supports muscle maintenance and satiety, fiber plays a key role in gut health, blood sugar regulation and appetite control, while plant diversity supports the gut microbiome,” she explains.
Taken together, these three principles can boost energy levels, keep you fuller for longer and support weight loss or weight management.
“It isn’t restrictive, but it naturally supports appetite regulation, and meals that are high in protein and fiber can reduce the likelihood of energy dips and cravings,” Bardwell adds.
What to do know before you try the 30-30-30 plan
When starting the 30-30-30 plan, increase fiber intake gradually to reduce the chances of digestive discomfort, particularly for those who are currently eating a low-fiber diet.
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“Some individuals with certain gastrointestinal conditions may need to tailor fiber intake more carefully too, so a personalised approach can be helpful in those cases,” says Bardwell.
Otherwise, the 30-30-30 principles can be adapted to dietary needs.
“Those who are gluten intolerant, dairy-free, vegetarian or vegan can easily make it suit their lifestyle,” Bardwell says.
Keeping your cupboards full with staples high in protein and fiber is the key to success when it attempting to follow this plan. To help, Bardwell has shared a starter shopping list.
Bardwell’s 30-30-30 plan shipping list
Kitchen cupboard staples
Tinned beans, chickpeas and lentilsJumbo oatsWholegrains like brown rice or quinoa (precooked pouches are great for convenience)Variety of nuts and seeds (e.g. sesame, pumpkin, sunflower)Tinned fish (e.g. sardines)Olive oilHigh-fiber crackers
Fridge and freezer staples
Greek yoghurt, or soya yoghurt for a high-protein plant-based alternativeEggsA carton of egg whites for extra proteinLeafy greens (e.g. rocket, spinach, mixed salad leaves)Tofu, chicken breast or fishMilk or a plant-based alternative (choose the fortified options)Frozen vegetables (e.g. edamame, peas)Frozen berries
