If your flow of “for you” has recently been flooded with dietary halls, the chances are that you have stumbled upon the 90-30-50 method by Dietitian Courtney (@dietitianwithtwins). Instead of calorie measurement, the frame asks you to reset to three simple daily goals: 90 grams of protein, 30 grams of fiber and 50 grams of fat. Usually, we break the false Tiktok diet tips, but this method really has some feet!
I love how this method keeps mathematics simple, but it still covers the basic elements of muscle support, bowel health and hormone balance. As a dietitian who has trained thousands of customers, here is my streamlined because it works and how to make it happen.
Why the numbers make sense
90g protein
Most women can build and maintain lean tissue, recover from workouts and remain more fully around this sign. Think of 90g as a steady base line that you can push up or down based on body size and training load. Active men may need to shoot for over 90 grams to get the same results.
30g fiber
Thirty grams push you beyond the average of the US (a sad 15 g) and to the plants that supply your microbicide, the stable blood sugar and keep you regularly. Keep in mind that this fiber should come from real food, not these high fiber wrapping or a bar.
50g fat
This is a goal to hit, not a ceiling. Fifty grams offers enough healthy fats to support hormones, brain health and satiety without filled with proteins and fibers. Think of avocado, excellent virgin olive oil, salmon, walnuts and seeds.
An example of real world
Let’s apply the method 90-30-50 in practice:
A good example of breakfast would be a Greek-parfait-paved berries, chia seeds and a spoonful of almond butter soup, giving you about 25 grams of protein, 9 grams of fat and 10 grams of fiber before your day really begins.
For lunch: chicken, quinoa & black bowl with power-1/2 cup cooked quinoa, ¾ cup black beans, 4 oz chicken, roasted peppers and zucchini, ¼ avocado and sprinkle with pumpkin seeds and pumpkin seeds fat and 20 lips.
An afternoon slices of apple with peanut butter can easily get you another 5g of fiber, 8g protein and 9g of healthy fat.
The dinner could be a five -ounce salmon fillet alongside baked Brussels sprouts and half a cup of brown rice that gives you at least 30 grams of protein, 20g fat and 5g fiber. With one day so you have easily hit your 90-30-50 goals.
Why does the 90-30-50 method work
What makes the method 90-30-50 attractive is its built-in protectors. You cannot reach 30 grams of fiber in protein chips and swinged mortars and you will not hit 50 grams of fat unless you include foods such as avocado, olive oil, walnuts, seeds or fatty fish – just the sources recommended by most dietitians. At the same time, you do not demonize any macronutrient or adhere to strict calorie covers and instead focus on hitting positive references that naturally limit extremely processed foods and maintain calorie intake.
Of course, no context is perfect. The jump from 10 grams of fiber to 30 overnight can leave your gut swollen and crazy, so it gradually increases and drink plenty of water. Extremely active lifters or larger bodies can find 90 grams of protein are not enough, while the smaller, living rooms could thrive closer to 70-80 grams. And if the decades of low fat messages still echo your head, the deliberately eating 50 grams of fat may feel the hormones, skin and mood will probably thank you as soon as you rest in extremely virgin olive oil.
To make the transition smoother, front -load protein early in the day and watch your meals for a week to see what goal you usually miss. Based on your findings from that week, make some sting. Note how you feel your energy, digestion and saturation, and again modify the numbers up or down – or work with us for a custom application.
Bottom Line: The 90-30-50 method works like macroeconomic wheels-and enough for beginners, well-structured to cause real progress. We approve!
About the author: Megan Ware, RDN, LD, is a registered nutritionist in Orlando, Fl. It has private practice, nutritional awareness, where it teaches other entrepreneurs how to maximize productivity and performance with nutrition. Is the author of the book The Optimized Life: A Diet Guide for Entrepreneurs and his co-icedness Podcast.
If you want to maximize your health, well -being and happiness and reduce stress around your food and body, I would love to work with you!
