The 30g Plan – by Emma Bardwell

The author, a registered nutritionist, gives us a 30/30/30 plan:

• 30 plants per week
• 30g fiber per day
• 30g protein per meal

…all of which is very consistent with the best of current science, and each of which we at 10almonds have encouraged our readers to do previously (having written main features on getting 30 plants per week, getting 30g fiber per day, and getting 1–2g/kg protein per day, so how much that means per meal depends on your size and how many meals per day you have).

Upon following this plan, she tells us that readers can expect the following results within certain timescales:

• 24 hours: changes in mood and gut microbiome
• 1 week: changes in digestion
• 1–2 weeks: changes in taste buds
• 2–3 weeks: changes in metabolic markers
• 1 month: reduction in weight, or more specifically, body fat
• Long-term: reduction in chronic health risks

Of course, some changes may be more slight if you’re already close to this plan in how you eat, and some changes may be more dramatic if, for example, your current body fat percentage is currently high (in which case, you’ll see fat loss sooner than others).

She covers the science of why these figures (30/30/30) were chosen, and how the plan will deliver on them, and there’s a lot of talk about portion sizes and to what extent x portion of y food will deliver z nutrient.

The recipes themselves are plants-centric without being entirely plant-based, and in terms of the scale of simplicity to complexity, strike a nice middleground comparable to that of our own recipes section here at 10almonds. For the visually-inclined, we’ll mention that there are no images in the book, though.

Bottom line: if you’d like to enjoy more plants, fiber, and protein, and meet optimal levels of all those without having juggle competing recipe books (i.e. one for plant diversity, one for high fiber, one for high protein), then this book is great for that.

Click here to check out The 30g Plan, and upgrade your daily diet!