About hit30g

hit30g is a nutrition reference that helps you hit your daily protein, fiber, and probiotic targets - meal by meal, food by food. Whether you're planning breakfast or standing in a grocery aisle, we want to make the answer easy to find.

Why Protein Matters More Than Ever

In January 2026, the U.S. Dietary Guidelines for Americans were updated for the first time in five years. The new guidelines represent a significant shift in how nutrition experts think about what we should eat.

For the first time, protein moved to the top of dietary priorities - essentially inverting the old food pyramid to emphasize protein, dairy, and healthy fats. The recommended protein intake increased to 1.2-1.6 grams per kilogram of body weight per day, higher than previous federal guidance. The guidelines also acknowledged the gut microbiome as a factor in health for the first time.

This shift validates what many nutrition researchers have been saying for years: most people don't eat enough protein, especially spread across meals. Breakfast tends to be carb-heavy. Lunch is often an afterthought. And by dinner, we try to make up for it all at once - which research suggests is less effective than distributing protein throughout the day.

The science is catching up to what many of us already felt - protein matters, fiber matters, and gut health matters. We built hit30g to make acting on that knowledge simple.

Source: Dietary Guidelines for Americans, 2025-2030

The 30/30/3 Framework

Inspired by the 30/30/3 protocol popularized by Dr. Amy Shah, we organized our entire database around three daily targets that research supports.

30

30 grams of protein per meal

Distributing protein evenly across meals - rather than loading it all at dinner - better supports muscle protein synthesis. Aiming for roughly 30 grams at each main meal helps ensure you hit this threshold consistently.

30

30 grams of fiber per day

Most adults get about half the fiber they need. We target 30 grams as a practical goal that accounts for daily variability while ensuring adequate intake for digestive health and sustained energy.

3

3 fermented foods daily

Research on the gut microbiome suggests that regular consumption of fermented foods supports microbial diversity. Three daily servings - yogurt at breakfast, kimchi at lunch, kefir as a snack - help maintain consistent probiotic intake.

Learn more about the protocol →

How We Source Our Data

Every nutrition value on hit30g comes from authoritative sources. Our primary reference is the USDA FoodData Central database, maintained by the U.S. Department of Agriculture. For Canadian-specific products, we cross-reference with the Canadian Nutrient File.

We track over 170 foods and 300+ meals, with every nutrition value linked to its source. We verify each food's data before publication and include direct links so you can check our work. When USDA values differ significantly from nutrition labels on popular products, we note the discrepancy. Our commitment is to accuracy, not convenience.

Every food profile displays a "Last Verified" date, and we systematically review our database quarterly to incorporate any updates from our source agencies.

Our Editorial Standards

Every page on this site follows these principles:

  • Evidence-based claims only. We don't make health claims that aren't supported by peer-reviewed research. When evidence is emerging or mixed, we say so.
  • No miracle foods. We don't sensationalize individual foods as "superfoods" or make promises about weight loss, disease prevention, or other outcomes that depend on many factors beyond any single food.
  • Practical, not prescriptive. We present information to help you make choices. We don't tell you what you must eat. Dietary needs vary based on health conditions, activity levels, and personal preferences.
  • Transparent methodology. Our Methodology page explains exactly how we calculate our scores and metrics. No black boxes.

Who We Are

hit30g started with a simple frustration: nutrition information is everywhere, but finding a practical answer to "what should I eat to hit 30g of protein at breakfast?" shouldn't require a calculator and three browser tabs.

We're nutrition enthusiasts who believe good tools beat good intentions. Every food on this site has been verified against USDA data. Every comparison uses the same methodology. Every recommendation is backed by the numbers, not opinions.

Our goal is to be the most useful protein and nutrition reference on the internet - not the loudest.

Questions?

We'd love to hear from you. Whether you've spotted an error in our data, have a suggestion for improvement, or just want to say hello, reach out at hello@hit30g.com.