The 30-30-3 diet is a high-protein, high-fiber nutrition framework that emphasizes 30 grams of protein in your first meal, 30 grams of fiber per day, and three probiotic foods daily. Many women over 40 are turning to this structure to support blood sugar balance, hormone health, muscle maintenance, and sustainable fat loss. Below you’ll find a complete 3-day 30-30-3 meal plan plus a free printable version.

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Sample 3-Day 30-30-3 Meal Plan

30g protein per meal | ~30g fiber per day | 3 probiotic foods daily

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

 

Why 30 Grams of Fiber Per Day Matters

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. 

1. Digestive Health:
   Fiber promotes healthy digestion. Fiber adds bulk to stool, prevents constipation, and supports a balanced gut microbiome. IE, better bathroom habits. 
2. 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.
3. 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.
4. 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.
5. 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).

Benefits of 30 Grams of Protein Per Meal

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

1. 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.
2. 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.
3. 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.
4. 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.

Do You Really Need 3 Probiotic Foods Per Day?

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. 

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 shown that 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.
   

30-30-3 Diet FAQs

What is the 30-30-3 diet?

The 30-30-3 diet is a nutrition framework that focuses on three daily targets: 30 grams of protein (originally emphasized at breakfast), 30 grams of fiber per day, and three probiotic-rich foods daily. The goal is to support blood sugar stability, muscle maintenance, digestive health, and appetite control through balanced, whole-food meals.

Who created the 30-30-3 diet?

The 30-30-3 concept was popularized by Dr. Amy Shah, a double board-certified physician. The framework gained traction online as a simplified way to focus on protein intake, fiber adequacy, and gut health without complicated tracking.

Is the 30-30-3 diet good for weight loss?

The 30-30-3 approach can support fat loss because adequate protein helps preserve lean muscle and increase satiety, while fiber helps regulate blood sugar and control hunger. When total calorie intake is appropriate for your body and activity level, this structure may reduce cravings and improve consistency — which is often the key to sustainable weight loss.

Is 30 grams of protein per meal too much?

For most healthy adults, 25–35 grams of protein per meal falls within a reasonable range to support muscle protein synthesis and appetite control. Individual needs vary based on body weight, activity level, and overall calorie intake. Women over 40 often benefit from distributing protein evenly across meals to help maintain muscle mass.

How much fiber should you eat per day?

Most dietary guidelines recommend around 25 grams of fiber per day for women and 38 grams per day for men. However, many adults consume far less than this. Aiming for around 30 grams daily from vegetables, legumes, whole grains, nuts, and seeds aligns well with current recommendations for heart and digestive health.

What are probiotic foods in the 30-30-3 diet?

Probiotic foods contain live beneficial bacteria that may support gut health. Common examples include yogurt with live cultures, kefir, sauerkraut, kimchi, and other fermented vegetables. Including a variety of these foods may help support digestion and immune function.

Can you follow the 30-30-3 diet on a Mediterranean diet?

Yes. The 30-30-3 framework aligns naturally with Mediterranean-style eating because both emphasize whole foods, lean proteins, legumes, vegetables, and fermented dairy. This makes it easy to combine high-protein, high-fiber meals with heart-healthy fats like olive oil.

How many calories is a 30-30-3 meal plan?

Calorie intake varies based on individual needs. A structured 30-30-3 plan may range from 1,200–1,800+ calories depending on portion sizes and activity level. Protein and fiber targets are frameworks — they can be adjusted within different calorie levels.

What does a typical 30-30-3 breakfast look like?

A typical 30-30-3 breakfast includes a protein-focused base (eggs, Greek yogurt, cottage cheese, or a protein smoothie), fiber from berries, chia/flax, or whole grains, and a probiotic food like yogurt or kefir.

Can I do 30-30-3 if I don’t eat dairy?

Yes. You can get probiotics from fermented vegetables (kimchi, sauerkraut), miso, tempeh, or non-dairy yogurts with live cultures. You can still hit protein and fiber targets using eggs, seafood, poultry, legumes, tofu/tempeh, and high-fiber plants.

How long should you follow the 30-30-3 diet?

Many people use 30-30-3 as an ongoing framework rather than a short-term diet. If it helps you feel better and you’re meeting your nutrition needs, it can be a long-term structure. If you have medical conditions, it’s smart to check with your clinician.

Ready to Turn 3 Days Into Real Results?

If you followed this plan for three days, you likely noticed something:

• You felt fuller at meals
• Your cravings were lower
• Your energy felt more stable
• You weren’t constantly thinking about food

When you consistently eat balanced meals with around 30 grams of protein and fiber-rich whole foods, your blood sugar stabilizes, your hunger hormones calm down, and your body starts working with you instead of against you.

But here’s the important part:

Three days can help you feel better.
Two months is where real change happens.

Muscle doesn’t build in a weekend.
Metabolism doesn’t reset in 72 hours.
Confidence doesn’t come from one good week.

It comes from repeating important habits consistently, without decision fatigue.

That’s exactly why we created the Strong & Nourished Transformation. 

Strong & Nourished takes the structure of the 30-30-3 and turns it into a complete, sustainable system for women 40+:

• Personalized protein, carb, and fat targets
• Mediterranean-style meal guidance with meal plans & swapable recipes
• Strength training three times per week (bodyweight or dumbbells)
• A repeatable framework that supports hormones, muscle, and long-term fat loss

This isn’t about dieting harder.

It’s about eating and training in a way that supports your body, especially in your 40s and beyond.

If these three days felt good, imagine what happens when you give your body 60.

This is where things shift.

More strength. More confidence. More energy. A system that works for women over 40.

This guide is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. The Mediterranean Movement and Strong & Nourished do not provide medical or individualized nutrition therapy. Always seek the advice of your physician or qualified healthcare provider with any questions regarding a medical condition or dietary change.