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

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.

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:

1. 30g of protein a meal
2. 30g of fibre a day
3. 30 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.

“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 lentils
• Jumbo oats
• Wholegrains 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 oil
• High-fiber crackers

Fridge and freezer staples

• Greek yoghurt, or soya yoghurt for a high-protein plant-based alternative
• Eggs
• A carton of egg whites for extra protein
• Leafy greens (e.g. rocket, spinach, mixed salad leaves)
• Tofu, chicken breast or fish
• Milk or a plant-based alternative (choose the fortified options)
• Frozen vegetables (e.g. edamame, peas)
• Frozen berries