90 30 50 diet plan for beginners
Listonic team
Updated on Nov 1, 2024
If you’re new to balanced diets, the 90 30 50 plan is a straightforward start, focusing on 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats each day. This diet introduces you to the fundamentals of nutrient timing and portion control, easing the transition into mindful eating habits. It’s a simple guide to building a healthier plate, sustainable weight loss, and lean muscle mass.
Diet plan grocery list
Chicken breast
Salmon fillets
Lean ground turkey
Eggs
Greek yogurt
Cottage cheese
Tofu
Quinoa
Brown rice
Whole wheat bread
Oats
Sweet potatoes
Spinach
Broccoli
Bell peppers
Carrots
Cucumbers
Tomatoes
Avocados
Almonds
Walnuts
Olive oil
Coconut oil
Flaxseeds
Chia seeds
Lentils
Black beans
Chickpeas
Hummus
Strawberries
Blueberries
Apples
Bananas
Diet plan overview
Starting the 90 30 50 diet plan for beginners introduces a balanced approach to daily nutrition, focusing on 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats. This plan is designed to ease newcomers into a diet that supports muscle growth, blood sugar, digestive health, and optimal fat intake. It’s structured in a way that simplifies nutritional goals, making it easier for beginners to track and meet their daily requirements.
For those new to structured eating plans, this diet provides a clear guideline on how to balance meals effectively. It’s an educational journey that fosters healthier eating habits and a deeper understanding of nutritional needs. Thanks to it, you can safely and healthily lose weight, balance blood sugar, and support fat burning processes.
Foods to eat
Lean Meats: Chicken breast, turkey, tofu, and legumes like lentils and chickpeas for more protein.
Complex Carbohydrates: Whole grains like quinoa, brown rice, and whole-wheat pasta; sweet potatoes and oats.
Healthy Fats: Avocados, nuts like almonds and walnuts, seeds such as flaxseeds, chia seeds, and pumpkin seeds.
Fruits: Berries like strawberries and blueberries, apples, and pears for their high fiber and low calorie density.
Vegetables: Leafy greens such as spinach and kale, cruciferous vegetables like broccoli and Brussels sprouts.
✅ Tip
Foods not to eat
Refined Carbohydrates: White bread, pastries, and sugary cereals.
High Sugar Foods: Candy, chocolate bars, and sugary drinks like soda and fruit juices.
High-Fat Meats: Fatty cuts of beef, pork, and processed meats like sausages and bacon.
Trans Fats: Foods containing hydrogenated oils such as margarine, some baked goods, and fried foods.
Alcohol: High-calorie alcoholic beverages and cocktails loaded with sugar.
Main benefits
For those new to structured eating plans, the 90 30 50 method provides a clear framework of 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats, making it easier to understand and follow. This diet helps in gradually adapting to a healthier lifestyle while ensuring nutrient intake is balanced and sufficient for energy and overall health.
📊 Nutrient breakdown of the 90 30 50 diet (Source)
How to budget on this diet plan
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Meal plan suggestion
Day 1
- Breakfast:Oatmeal with chia seeds, blueberries, and sliced bananas
- Lunch:Quinoa salad with chickpeas, cucumbers, tomatoes, and olive oil dressing
- Dinner:Grilled salmon fillets with steamed broccoli and sweet potato
- Snack:Greek yogurt with sliced strawberries and flaxseeds
Day 2
- Breakfast:Scrambled eggs with spinach and whole wheat toast
- Lunch:Lentil soup with carrots and bell peppers, served with a side of whole wheat bread
- Dinner:Chicken breast baked with tomatoes and bell peppers, served with brown rice
- Snack:Cottage cheese with sliced apples and walnuts
Day 3
- Breakfast:Greek yogurt with sliced bananas and almonds
- Lunch:Tofu stir-fry with quinoa, broccoli, and carrots
- Dinner:Baked salmon with a side of roasted sweet potatoes and spinach
- Snack:Hummus with cucumber slices and carrot sticks
Day 4
- Breakfast:Whole wheat toast with avocado and poached eggs
- Lunch:Turkey and spinach salad with avocado, chickpeas, and olive oil dressing
- Dinner:Grilled chicken breast with quinoa and steamed bell peppers
- Snack:A handful of almonds and blueberries
Day 5
- Breakfast:Smoothie with Greek yogurt, strawberries, bananas, and flaxseeds
- Lunch:Lentils with brown rice and steamed spinach
- Dinner:Baked tofu with broccoli and sweet potatoes
- Snack:Cottage cheese with sliced peaches and chia seeds
Day 6
- Breakfast:Oats with coconut oil, sliced apples, and walnuts
- Lunch:Black bean salad with tomatoes, cucumbers, and avocado, drizzled with olive oil
- Dinner:Lean ground turkey meatballs with quinoa and sautéed carrots
- Snack:Hummus with bell pepper slices and cucumber
Day 7
- Breakfast:Scrambled tofu with spinach and tomatoes on whole wheat toast
- Lunch:Chickpea stew with quinoa and roasted bell peppers
- Dinner:Salmon fillets with steamed broccoli and brown rice
- Snack:Greek yogurt with chopped almonds and blueberries
Want to learn more?
⚠️ Keep in mind
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Listonic team
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