30/30/3 Meal Plans
Full day meal plans designed to hit all three targets: 30g+ protein per meal, 30g+ fiber daily, and 3 fermented food servings.
30g protein per meal + 30g fiber daily + 3 fermented servings. Learn more
Greek Yogurt Parfait
- Greek yogurt - 1 cup
- Chia seeds - 2 tbsp
- Natural peanut butter - 1 tbsp
- Raspberries - 1 cup
Chicken Quinoa and Black Bean Bowl with Kimchi
- Cooked chicken breast - 150g
- Cooked quinoa - 1 cup
- Cooked black beans - 1 cup
- Raw broccoli - 1 cup
- Kimchi - 2/3 cup
Salmon Avocado Toast
- Cooked salmon - 3 oz
- Whole wheat bread - 2 slices
- Avocado - 1/4 fruit
- Fresh spinach - 3 cups
Greek Yogurt Oats with Hemp and Flax
- Greek yogurt - 1 cup
- Rolled oats (cooked) - 1 cup cooked
- Hemp hearts - 3 tbsp
- Ground flaxseed - 1 tbsp
Tempeh Edamame Quinoa Bowl with Kimchi
- Tempeh - 3.5 oz
- Shelled edamame - 1 cup
- Cooked quinoa - 1 cup
- Kimchi - 2/3 cup
- Fresh spinach - 3 cups
Lentil Chickpea Sweet Potato Hemp Bowl
- Cooked lentils - 1 cup
- Cooked chickpeas - 1 cup
- Baked sweet potato - 1 medium
- Fresh spinach - 3 cups
- Hemp hearts - 3 tbsp
Salmon Quinoa Black Bean Bowl with Sauerkraut
- Cooked salmon - 6 oz
- Cooked quinoa - 1 cup
- Cooked black beans - 1 cup
- Raw broccoli - 1 cup
- Sauerkraut - 3/4 cup
Tuna Lentil Avocado Salad
- Canned tuna (water-packed) - 1 can
- Cooked lentils - 1 cup
- Avocado - 1/4 fruit
- Fresh spinach - 3 cups
Tofu and Edamame Quinoa Bowl with Sauerkraut
- Firm tofu - 1/2 cup
- Shelled edamame - 1 cup
- Cooked quinoa - 1 cup
- Sauerkraut - 3/4 cup
Lentil Chickpea Avocado Salad with Kimchi
- Cooked lentils - 1 cup
- Cooked chickpeas - 1 cup
- Fresh spinach - 3 cups
- Avocado - 1/4 fruit
- Kimchi - 2/3 cup
Tempeh Lentil Black Bean Quinoa Stir Fry
- Tempeh - 3.5 oz
- Cooked lentils - 1 cup
- Cooked black beans - 1 cup
- Raw broccoli - 1 cup
- Cooked quinoa - 1 cup
Budget Protein Oat and Yogurt Bowl
- Rolled oats (cooked) - 1 cup cooked
- Greek yogurt - 1 cup
- Natural peanut butter - 2 tbsp
- Chia seeds - 1 tbsp
Lentil and Black Bean Bowl with Sauerkraut
- Cooked lentils - 1 cup
- Cooked black beans - 1 cup
- Fresh spinach - 3 cups
- Avocado - 1/4 fruit
- Sauerkraut - 3/4 cup
Chickpea and Egg Edamame Skillet
- Cooked chickpeas - 1 cup
- Eggs - 2 large
- Shelled edamame - 1 cup
- Fresh spinach - 3 cups
How to Use These Plans
Start Simple
Pick one plan and follow it for a week. Don't worry about perfection. The goal is to get familiar with the portions and combinations that hit 30/30/3 targets.
Meal Prep on Sundays
Many ingredients repeat across meals: cooked quinoa, lentils, black beans. Cook a big batch on Sunday and assemble meals throughout the week.
Track Your Fermented Servings
The fermented foods are easy to forget. Many plans front-load them with yogurt at breakfast and kefir as a snack, so you hit 2 servings by lunch.
Adjust Portions for Your Goals
These plans range from 1,700-2,150 calories. Scale portions up or down based on your activity level and goals. Protein and fiber ratios stay roughly the same.
What Counts as a Fermented Serving?
Fermented foods contain live beneficial bacteria that support gut health. But not all fermented foods are created equal. Here's what counts as one serving in these plans:
Important: Check for Live Cultures
Not all products contain live probiotics. Look for labels that say "live and active cultures" or "unpasteurized." Many commercial sauerkrauts are pasteurized after fermentation, which kills the beneficial bacteria. Buy from the refrigerated section when possible.
Frequently Asked Questions
The 30/30/3 protocol is a daily nutrition framework: 30g of protein per meal (or 90-120g total daily), 30g of fiber daily, and 3 servings of fermented foods for gut health. This combination supports muscle health, digestive function, and overall wellness.
The meal plans range from about 1,700 to 2,150 calories daily. The Standard plan is around 1,726 calories, Vegetarian is 2,143 calories, Pescatarian is 1,807 calories, Dairy-Free is 2,149 calories, and Budget-Friendly is 1,925 calories. Adjust portions based on your individual calorie needs.
One fermented food serving equals: 1 cup (245g) of yogurt or kefir, 100g of kimchi (about 2/3 cup), 140g of sauerkraut (1 cup), or 100g of tempeh (3.5 oz). Look for products labeled with live and active cultures or unpasteurized after fermentation to ensure probiotic benefits.
Yes, you can mix and match meals from different plans. Just ensure your daily totals hit the 30/30/3 targets: at least 90g protein (30g per meal), 30g fiber, and 3 fermented food servings. Track your running totals throughout the day to stay on target.
The Dairy-Free plan shows you how. Replace yogurt and kefir with plant-based fermented foods like sauerkraut, kimchi, and tempeh. Focus on legumes, tofu, and seeds for protein. The dairy-free plan exceeds 30/30/3 targets with 149g protein, 94g fiber, and 3 fermented servings.
Focus on affordable staples: oats, dried lentils, dried beans, eggs, and bulk Greek yogurt. The Budget-Friendly plan uses these ingredients to hit 129g protein and 74g fiber for minimal cost. Buy fermented foods like sauerkraut in jars rather than the refrigerated section for savings.
These plans are templates, not prescriptions. Use them as starting points and adjust based on your hunger, schedule, and preferences. The key is hitting the daily totals - how you get there is flexible. Some people prefer larger meals, others prefer smaller meals with snacks.
The 30/30/3 framework is designed for long-term sustainable eating, not a short-term diet. These are evidence-based nutrition targets that support ongoing health. Most people notice improved energy and digestion within 1-2 weeks of consistent adherence.
Build Your Own Meals
Want to create custom combinations? Browse our individual meal combos or check out our food database to build your own 30/30/3 compliant days.