Social media algorithms love challenges with a number. I, for one, can’t get enough of the viral 12-3-30 treadmill workout (walking at 12% incline, at a speed of 3 miles per hour, for 30 minutes). I’ve yet to dabble in any others, but there’s a new one circulating that I’m tempted to take for a spin: the 30-30-3 method.
Developed by board-certified physician Amy Shah, MD, 30-30-3 entails eating 30 grams of protein for your first meal, 30 grams of fiber throughout the day, and 3 servings of probiotic foods daily. Mel Robbins recently read from Dr. Shah’s forthcoming book, Hormone Havoc, in an episode of her famous podcast; in the excerpt, the author attests that the 30-30-3 method promises everything from less anxiety and sharper thinking to a fitter figure, healthier digestion, and less fatigue. The skeptic in me immediately thought this all sounded too good to be true. So is it legit?
We asked registered dietitians to see whether the nutrition principles behind these claims hold up. Plus: what the 30-30-3 eating plan looks like in practice, and if it’s ultimately worth a try.
Should you eat 30 grams of protein at breakfast?
If you’re like many people who eat minimal protein at breakfast (news flash: two eggs offer just 12 grams of the macro), you’re likely to reap some palpable benefits by upping your intake. “If you’re coming from skipped breakfasts, low protein, and ultra-processed foods, this approach can create noticeable changes simply by meeting your body where it’s been under-fueled,” says Erin Jowett, MS, RD, LDN, founder of Integrative Weight & Wellness in Salem, Massachusetts.
Aiming for 30 grams at your first meal of the day is a solid target. According to Amy Shapiro, MS, RD, founder of Real Nutrition in New York City and lead nutritionist for Butcher Box, this amount helps set the tone for blood sugar, appetite, and energy for hours. “Protein at breakfast has been shown to improve satiety and reduce cravings (particularly for sugar and refined carbs), support stable blood sugar (which can reduce mid-morning crashes), preserve lean muscle mass, support metabolic health, and support hormone signaling (including appetite-regulating hormones like ghrelin and GLP-1),” she explains. While we’ve kind of lost the plot on protein as of late—PSA: protein water, protein popcorn, and protein cold foam aren’t vital for muscle gains and good health—the macronutrient really does earn a prime spot at breakfast and each meal thereafter. (A friendly reminder: Adults should aim to eat 1.2 to 1.6 grams of protein per kilogram of body weight, per the 2025–2030 Dietary Guidelines for Americans. Spacing out your intake evenly throughout the day is ideal for optimal absorption, minimal digestive distress, and peak satiation and energy levels.)
So what does 30 grams of protein look like on your breakfast lineup? Shapiro offers the following ideas, each of which also helpfully includes the next pillar we’ll talk about—fiber:
- 2 eggs + ¾ cup egg whites, sautéed veggies, and avocado
- 1 to 1 ¼ cup Greek yogurt with chia seeds, berries, and nuts
- 1 ½ cups cottage cheese with fruit and nut butter
- Protein smoothie with protein powder, milk, berries, and flax
- Tofu scramble with vegetables and a side of beans
Do you need 30 grams of fiber a day?
If you’re reading this, chances are you’re underconsuming fiber. An estimated 95 percent of Americans don’t get enough of it daily—which, per the United States Department of Agriculture (USDA), is at least 25 grams for women and 38 grams for men. Some research shows the average intake in the US is just 16 grams per day, yet doubling this number has the potential to be transformative.
“Fiber helps improve gut health by feeding beneficial bacteria, supports regular digestion, stabilizes blood sugar and insulin response, lowers LDL cholesterol, and enhances fullness to naturally support weight management,” Shapiro shares. But that’s not all. “When gut bacteria ferment fiber, they produce short-chain fatty acids, which are linked to better metabolic health, reduced inflammation, and even improved brain signaling along the gut-brain axis,” Jowett adds. She says this is why people who rev up their fiber intake often notice more stable energy, a better mood, and clearer thinking.
Clearly, the benefits of a high-fiber diet can’t be understated—hence why the fibermaxxing trend is taking off with abandon, with many experts actually rallying behind it (within reason). To inch closer to the 30-gram threshold, consider adding some of the following high-fiber foods to your diet:
- Raspberries (8g per cup)
- Pears (5.5g)
- Apples (4.5g)
- Green peas (9g per cup)
- Broccoli (5g per cup)
- Whole-wheat spaghetti (6g per cup, cooked)
- Lentils (15.5g per cup)
- Black beans (15g per cup)
- Chia seeds (10g per ounce)
Tip: Shapiro advises increasing your fiber intake slowly, as well as hydrating aplenty, to mitigate digestive distress. These helpful fiber hacks will come in handy, too.
Should you eat three probiotic foods daily?
Probiotics (not to mention probiotic supplements) have dominated the wellness scene over the past 10 years, and the 30-30-3 method places them at top-tier status. According to Shapiro, probiotic foods—many of which also contain protein or fiber, too—have the potential to improve digestion, reduce bloating, support immune health by strengthening gut barrier function, and promote microbial diversity. Given their effects on the gut-brain axis, they may even stand to improve your mood and mental health. “This helps explain why some people feel calmer or more mentally clear when their digestion improves,” says Jowett.
However, she’s careful to call out that probiotics are supportive, rather than curative, for each of these aspects of health. Plus, probiotic foods aren’t ideal for everyone—including those with histamine intolerance, irritable bowel syndrome (IBS), or active gut issues.
As long as you can tolerate them, probiotic foods worth adding to your diet include:
- Yogurt with live cultures
- Kefir
- Sauerkraut
- Kimchi
- Miso
- Tempeh
Tip: Aim to mix and match these foods as much as possible. “Variety matters since different fermented foods provide different strains,” says Shapiro.
The final word on the 30-30-3 method
Most TikTok trends are best approached with a grain of salt (or, let’s be honest, avoided altogether). But the expert-backed 30-30-3 method offers a solid, sound foundation from which many people could improve their diets. “What I like about the 30-30-3 method is that it quietly fixes what most people are missing without asking them to overhaul their entire life,” Jowett shares. “Protein at breakfast, fiber across the day, and probiotic foods aren’t trendy; they’re foundational. For people who don’t already eat this way, these three shifts can feel surprisingly powerful.”
But can it actually change the game for how you feel and function throughout daily life? “For many people, yes—particularly when it comes to energy, digestion, and appetite regulation,” says Shapiro. However, both dietitians suggest that you can’t just stick to 30-30-3, call it a day, and expect miracles. You also have to mind the rest of your diet—not to mention see how your sleep, stress, physical activity, and relationships fare, as each has a bearing on your well-being and overall quality of life.
All said, it could very well be worth trying 30-30-3 for yourself. Dr. Shah says you can notice results in as soon as three days—which, if you ask me, is a modest ask to jumpstart such meaningful rewards.
Related:
- Why You Don’t Need a Detox to Reset Your Body
- What 5 Brain Health Experts Eat to Preserve Their Cognitive Health
- What Is ‘Period Steak Theory’—and Will It Actually Help Your Cramps?
Get more of SELF’s great nutrition advice delivered right to your inbox.
