90 30 50 diet plan for two
Diet plan grocery list
Chicken breast
Salmon fillets
Lean ground beef
Eggs
Greek yogurt
Cottage cheese
Tofu
Quinoa
Brown rice
Sweet potatoes
Broccoli
Spinach
Bell peppers
Avocados
Strawberries
Blueberries
Oranges
Bananas
Apples
Almonds
Walnuts
Chia seeds
Flaxseeds
Olive oil
Coconut oil
Hummus
Whole grain bread
Oats
Lentils
Black beans
Chickpeas
Green tea
Watermelon
Diet plan overview
The 90 30 50 diet plan for two is designed to help couples manage their daily intake with a specific balance of 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats. This structure supports sustained energy and overall wellness, making it ideal for maintaining a healthy lifestyle together. Meals are crafted to be both nutritious and satisfying, ensuring that both individuals meet their dietary needs without feeling deprived.
This plan encourages sharing meals that are rich in nutrients and flavors, promoting a collaborative approach to healthy eating. It's a great way to strengthen a relationship through shared goals and mutual support in achieving health objectives.
Foods to eat
- Proteins: Lean meats like chicken breast, turkey, and lean cuts of beef; include tofu and tempeh for plant-based options.
- Healthy Fats: Avocados, nuts like almonds and walnuts, seeds such as flaxseeds and chia seeds, and olive oil.
- Complex Carbohydrates: Whole grains like quinoa, brown rice, and whole-wheat products; legumes like lentils and chickpeas.
- Fruits: Focus on those with a lower glycemic index, such as berries, apples, and pears.
- Vegetables: A variety of colorful vegetables, especially leafy greens, bell peppers, and cruciferous vegetables like broccoli and cauliflower.
✅ Tip
Foods not to eat
- Refined Sugars: Avoid sugary snacks, candies, cakes, and soda.
- Refined Carbs: White bread, white pasta, and other refined grain products.
- Excessive Fats: Limit intake of saturated fats found in butter, cream, and fatty cuts of meat.
- High-Sodium Snacks: Processed snacks that are high in salt and additives.
- Alcohol: Minimize alcohol consumption as it can disrupt metabolic balance and nutrient absorption.
Main benefits
The 90 30 50 diet plan for two offers a balanced approach to nutrition, ensuring that couples get at least 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats daily. It's ideal for maintaining energy levels and promoting digestive health while sharing meals. This plan makes meal preparation and diet management a shared, more enjoyable experience.
📊 Nutrient breakdown of the 90 30 50 diet (Source)
How to budget on this diet plan
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Meal plan suggestion
7-Day Meal Plan for 90 30 50 Diet Plan for Two
Day 1
- Breakfast: Greek yogurt with strawberries, chia seeds, and a drizzle of honey
- Lunch: Quinoa salad with grilled chicken breast, bell peppers, and avocado, dressed with olive oil
- Dinner: Baked salmon fillets with a side of steamed broccoli and sweet potatoes
- Snack: Apple slices with almond butter
Day 2
- Breakfast: Oats soaked overnight in Greek yogurt, topped with blueberries and flaxseeds
- Lunch: Spinach salad with grilled lean ground beef, walnuts, and oranges, dressed with olive oil
- Dinner: Stir-fried tofu with brown rice and mixed bell peppers
- Snack: Cottage cheese with sliced bananas
Day 3
- Breakfast: Scrambled eggs with spinach and whole grain bread
- Lunch: Lentil soup with carrots and a side of whole grain bread
- Dinner: Grilled chicken breast with quinoa and steamed broccoli
- Snack: Hummus with sliced bell peppers
Day 4
- Breakfast: Smoothie with Greek yogurt, strawberries, and a banana
- Lunch: Black bean salad with avocado, diced tomatoes, and corn, dressed with olive oil
- Dinner: Baked salmon with sweet potatoes and a side of spinach
- Snack: A handful of almonds and an orange
Day 5
- Breakfast: Cottage cheese with sliced peaches and flaxseeds
- Lunch: Chickpea salad with cucumbers, bell peppers, and a drizzle of olive oil
- Dinner: Stir-fried tofu with broccoli and quinoa
- Snack: Greek yogurt with walnuts and honey
Day 6
- Breakfast: Omelette with spinach, mushrooms, and feta cheese
- Lunch: Quinoa and lentil bowl with roasted bell peppers and a dollop of hummus
- Dinner: Grilled lean ground beef patties with a side of sautéed spinach and brown rice
- Snack: Sliced apples with peanut butter
Day 7
- Breakfast: Pancakes made with oats, topped with blueberries and a small amount of maple syrup
- Lunch: Grilled chicken salad with mixed greens, strawberries, and almonds, dressed with balsamic vinaigrette
- Dinner: Baked tofu with sweet potatoes and steamed green beans
- Snack: A handful of walnuts and a few slices of watermelon
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⚠️ Keep in mind
Article reviewed
- Written by Zuzanna Kędziora
- Published on Apr 29, 2024
- Updated on Nov 1, 2024