If you've ever tried to "eat healthily" and found yourself counting calories, cutting out whole food groups or feeling hungry by 11am, you're not alone. Most of us have been taught to think about food in terms of what to cut back on. But some of the most powerful changes come from what you add.
That's why I like to give my clients a simple weekly framework built around one easy-to-remember number: 30. It focuses on the nutrients most of us are missing, it works for the whole family, and there's no counting calories in sight.
What is the 30/30/30 approach?
The goal each week is:
• 30g of protein per meal
• 30g of fibre per day
• 30 different plants per week
Why 30g of protein per meal?
Most of us eat plenty of protein at dinner but very little at breakfast and lunch. Spreading it evenly keeps you fuller for longer, steadies your blood sugar, reduces cravings and helps protect your muscles, which becomes more important as we get older.
Why 30g of fibre per day?
Thirty grams a day is the UK recommendation, yet most of us manage only around 20g. Fibre slows down how quickly sugar reaches your bloodstream, keeps your digestion moving and feeds the beneficial bacteria in your gut.
Why 30 plants per week?
Research from the American Gut Project found that people who ate 30 or more different plant foods a week had a more diverse gut microbiome than those who ate 10 or fewer. A diverse microbiome is linked to better digestion, immunity, mood and overall health.
How to hit your 30s
Protein: what 30g looks like
• 3 eggs plus a slice of seeded toast
• A 250g pot of Greek yoghurt topped with seeds (or 100g of yoghurt and 20g of protein from protein powder)
• A chicken breast or salmon fillet
• A tin of tuna
• 150g of tofu with a handful of edamame beans
Fibre: build it into every meal
• Start the day with oats, chia seeds or ground flaxseed
• Add a tin of beans or lentils to soups, stews, curries and salads
• Choose wholegrain or seeded breads, brown rice and quinoa
• Keep the skins on potatoes and fruit
• If you're not used to much fibre, increase it gradually and drink plenty of water so your gut can adjust
Plants: make it a game
This is the goal my clients enjoy most, because it's all about adding, not restricting. Every different vegetable, fruit, wholegrain, bean, lentil, nut, seed, herb and spice counts, and different colours of the same vegetable (red and yellow peppers, for example) count separately.
• Buy mixes: a bag of mixed seeds, mixed leaves, mixed beans or a frozen stir-fry mix gives you several plants at once
• Swap, don't repeat: if you always buy broccoli, try kale or green beans next week
• Use herbs and spices generously: they all count
• Keep a tally on the fridge: most people are surprised by how quickly the number climbs
15 recipe ideas for your 30/30/30 week
Each of these provides roughly 30g of protein per serving, plus plenty of fibre and plant variety. Mix and match them through the week.
Breakfast
1. Greek yoghurt power bowl: 250g Greek yoghurt with mixed berries, 1 tbsp chia seeds, 2 tbsp mixed seeds and 1 tbsp ground flaxseed
2. Veggie-loaded scramble: 3 eggs scrambled with spinach, mushrooms and red pepper, topped with 50g feta, on seeded rye
3. Protein overnight oats: 40g oats soaked in 150g Greek yoghurt and 100ml milk with chia seeds, grated apple and cinnamon, topped with nut butter
4. Smoked salmon and avocado rye: 100g smoked salmon on two slices of rye with smashed avocado, cucumber, rocket and lemon
5. Breakfast beans and eggs: cannellini beans simmered with tomatoes, spinach and cumin, topped with 2 eggs and a little feta, with wholegrain toast
Lunch
1. Chicken, quinoa and rainbow salad: chicken breast with quinoa, grated carrot, red cabbage, tomatoes, cucumber and pumpkin seeds
2. Tuna and butter bean salad: a tin of tuna with butter beans, red onion, peppers, parsley, rocket and a mustard dressing
3. Smoked mackerel and lentil bowl: smoked mackerel with puy lentils, roasted beetroot, watercress, walnuts and horseradish yoghurt
4. Tofu and edamame noodle salad: baked tofu with edamame, soba noodles, carrot, spring onion, coriander and sesame seeds, with a tamari, lime and ginger dressing
5. Turkey and hummus wrap: a wholemeal wrap with turkey breast, hummus, spinach, grated carrot, beetroot and red pepper
Dinner
1. Salmon traybake: salmon roasted with new potatoes (skins on), broccoli, red onion and cherry tomatoes, finished with lemon and dill
2. Chicken and chickpea curry: chicken thigh with chickpeas, spinach, onion, garlic, ginger, tomatoes and spices, served with brown rice
3. Turkey and bean chilli: turkey mince with kidney beans, black beans, peppers, carrot and tomatoes, served with a jacket potato and Greek yoghurt
4. Tofu and vegetable stir-fry: firm tofu with edamame, broccoli, pak choi, peppers and mushrooms in a garlic, ginger and tamari sauce, with brown rice
5. Prawn and butter bean one-pan: king prawns with butter beans, courgette, cherry tomatoes, olives, garlic and spinach, finished with fresh basil
Ready to start your 30/30/30 week?
You don't need to hit every target from day one. Start with one goal, perhaps adding protein to breakfast or trying three new plants this week, and build from there. Small, consistent changes are what make the biggest difference.
If you'd like help putting the 30/30/30 approach into practice for your own life and goals, my 6-week personalised nutrition package includes a full initial consultation, a tailored nutrition plan, weekly check-ins and ongoing support.
Book your free discovery call at martinafraneynutrition.co.uk, or download my free 28-page Healthy Eating Starter Booklet to get started right away.
Martina Franey, B.Sc. PGDip Functional Nutrition mBANT
