3-Day Meal Plan for the 30-30-3 diet (1200 to 1400 Daily Calories)

Read for information on the 30-30-3 diet, what it means, why it could be beneficial, and then walk away with a free 3 day meal plan!

Have you heard of the "30-30-3" nutrition concept that has taken the internet by storm? 

This nutrition concept was introduced by Dr. Amy Shah, double-board-certified doctor. It has quickly gained popularity on the internet. 

It emphasizes:

• 30 grams of protein in your first meal to stabilize blood sugar, curb cravings, and promote muscle health
• 30 grams of fiber daily for optimal health
• 3 probiotic foods each day to maintain gut health

This framework can be a straight forward way for people to start to positively impact their diets and their health without too much stress. 

The 30-30-3 framework may be especially beneficial as a way to support hormone health for women over 35. If you want to learn more about WHY this framework could be health-promoting, jump to the second half of this blog. 

(Great news, these principles align with Mediterranean Diet living too!)

Three Day Meal Plan for the 30-30-3 Framework

This 3-day meal plan incorporates 3 servings of probiotic-rich foods daily (yogurt, kefir, and fermented foods like kimchi), while still meeting the goals of 30 grams of protein per meal, and 30 grams of fiber daily.

🌿 Three Day Meal Plan for the 30-30-3 Framework

This 3-day meal plan supports the 30-30-3 approach:

• 30 grams of protein per meal

• 30 grams of fiber per day

• 3 servings of probiotic-rich foods per day
  Including foods like Greek yogurt, kefir, and fermented vegetables (kimchi, sauerkraut), this plan offers a nutrient-dense foundation for digestive and metabolic health.

💡 Note: The original 30-30-3 framework emphasizes 30g of protein at breakfast. We've expanded it to aim for 30g per meal — feel free to adapt based on your personal health goals.

Each day contains approximately 1,200–1,400 calories. You can increase serving sizes or add snacks if you need more calories. (Click here for healthy snack ideas.)

🌞 Day 1

Daily Totals: ~1,350 calories | 91g protein | 30g fiber | 3 probiotic servings

🥣 Breakfast: Greek Yogurt Bowl (350 cal)

• ¾ cup plain nonfat Greek yogurt (20g protein)

• ½ cup mixed berries (2g fiber)

• 1 tablespoon chia seeds (4g fiber)

• 1 teaspoon honey

🥗 Lunch: Kimchi Chicken Salad Bowl (400 cal)

• 3 oz grilled chicken breast (26g protein)

• 1 cup mixed greens

• ¼ cup cooked quinoa (2g fiber)

• ¼ cup kimchi (probiotic)

• 1 tbsp sesame oil + soy sauce

🍽 Dinner: Salmon with Sauerkraut & Veggies (450 cal)

• 3 oz baked salmon (22g protein)

• 1 cup steamed broccoli (5g fiber)

• ½ cup sauerkraut (probiotic, 3g fiber)

• ½ cup cooked quinoa (2g fiber)

🍏 Snack (150 cal)

• 1 hard-boiled egg (6g protein)

• 1 medium apple (4g fiber)

🌞 Day 2

Daily Totals: ~1,350 calories | 88g protein | 30g fiber | 3 probiotic servings

🥤 Breakfast: Kefir Smoothie (350 cal)

• ¾ cup plain kefir (10g protein, probiotic)

• ½ banana (1.5g fiber)

• 1 tablespoon peanut butter

• 1 tablespoon ground flaxseed (2g fiber)

🌯 Lunch: Turkey & Lentil Lettuce Wraps (400 cal)

• 3 oz lean ground turkey (26g protein)

• ½ cup cooked lentils (9g protein, 8g fiber)

• Romaine lettuce wraps

• 2 tbsp tzatziki sauce (probiotic)

🥘 Dinner: Shrimp Stir-Fry with Kimchi (450 cal)

• 3 oz shrimp (18g protein)

• 1 cup mixed stir-fry vegetables (4g fiber)

• ½ cup cooked brown rice (2g fiber)

• ¼ cup kimchi (probiotic)

🥕 Snack (150 cal)

• 1 cup baby carrots (4g fiber)

• 1 tbsp hummus

🌞 Day 3

Daily Totals: ~1,350 calories | 87g protein | 30g fiber | 3 probiotic servings

🍓 Breakfast: Greek Yogurt Parfait (350 cal)

• ¾ cup plain nonfat Greek yogurt (20g protein, probiotic)

• ½ cup mixed berries (2g fiber)

• 1 tablespoon chia seeds (4g fiber)

🍲 Lunch: Grilled Chicken Bowl with Sauerkraut (400 cal)

• 3 oz grilled chicken breast (26g protein)

• ½ cup black beans (8g protein, 7g fiber)

• 1 cup steamed kale (3g fiber)

• ½ cup sauerkraut (probiotic, 3g fiber)

• 1 tsp olive oil

🌶 Dinner: Turkey-Stuffed Bell Peppers with Kefir Dressing (450 cal)

• 3 oz ground turkey (22g protein)

• 1 medium bell pepper, halved (2g fiber)

• ¼ cup cooked farro (2g fiber)

• 2 tbsp plain kefir mixed with garlic and dill (probiotic)

🍐 Snack (150 cal)

• 1 small pear (4g fiber)

• 5 almonds

Would you like this plan AND the grocery list sent directly to your email? Click here. 

Why Would 30 Grams of Daily Fiber be Healthy?

Most Americans fail to reach the recommended intake of daily fiber, according to the 2020–2025 Dietary Guidelines for Americans.

Around 90% of women and 97% don't get enough fiber in their diets! 

Fiber is so important! In fact, lots of health experts agree that increasing your fiber intake may be one of the most important ways to improve your health. 

Digestive Health:
Fiber promotes healthy digestion. Fiber adds bulk to stool, prevents constipation, and supports a balanced gut microbiome. IE, better bathroom habits. ;)

Heart Health:
Soluble fiber is found in foods like chickpeas, oats, and fruits. It helps lower cholesterol levels by binding to cholesterol particles and removing them from the body.

Blood Sugar Management:
Fiber slows the absorption of sugar. This prevents rapid spikes and crashes in blood sugar levels. This is particularly important for preventing insulin resistance and managing diabetes.

Weight Management:
Fiber adds volume to meals without extra calories. This can help you feel full and satisfied. High-fiber foods also tend to be nutrient-dense, promoting better overall nutrition.

Reduced Disease Risk:
A high-fiber diet is associated with a reduced risk of several chronic diseases. These include heart disease, type 2 diabetes, and some cancers (like colorectal cancer).

Why Could 30 Grams of Protein per Meal?

Protein is an important macronutrient for everything from muscle maintenance, controlling hunger, and helping us stay at a health weight, especially as we age. 

Muscle Maintenance and Growth:
Protein is beneficial for muscle repair and growth. Studies suggest that distributing protein evenly across meals helps optimize muscle protein synthesis (MPS). This is particularly important for anyone looking to build strength, maintain muscle as they age, or recover from exercise.

Satiety and Hunger Control:
Protein is a very satiating macronutrient. This means that it could keep you feeling fuller longer. By consuming a balanced amount of protein at every meal, you also reduce the likelihood of snacking on less healthy foods between meals.

Blood Sugar Regulation:
Including protein at every meal slows down the digestion of carbohydrates and helps stabilize blood sugar levels. This prevents spikes and crashes in energy, keeping you more focused and productive throughout the day. Just like fiber. 

Fat Loss and Metabolism:
Protein has a higher thermic effect of food (TEF). This means that your body burns more calories digesting and metabolizing food, when compared to fats or carbs. Eating enough protein can support fat loss while preserving lean muscle mass.

Why Might 3 Probiotic Foods per Day Be Valuable?

Probiotic foods like yogurt provide live bacteria that can help support a balanced digestive system. A healthy gut microbiome plays a vital role in digestion, immunity, and even mental health. More on gut health here. 

Here's more:

1. Supports Digestive Health
A healthy gut can alleviate common issues such as bloating, constipation, and diarrhea, and may help manage chronic conditions like irritable bowel syndrome (IBS). Probiotic foods can contribute to a healthy gut!

2. Boosts Immune Function
Around 70% of the immune system lives in the gut. Probiotic foods help your body's immune system work better, helping to ward off illnesses. We have personally experienced this!

3. Improves Nutrient Absorption
Probiotics enhance the breakdown and absorption of nutrients like vitamins and minerals. This ensures that your body gets the maximum benefit from the foods you eat.

4. Balances Mental Health
New research has The gut-brain connection means that gut health impacts mood and cognitive function. Probiotics can influence the production of neurotransmitters like serotonin, helping to reduce stress and anxiety

Need a Quick Overview on Healthy Living?
Download our Mediterranean Diet Quick Start Guide—your simple, go-to resource for understanding the core principles of this heart-healthy lifestyle. It’s the perfect way to start your journey today.