Create a meal plan following the 90/30/50 method
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90/30/50 meal plan method protein fiber fat daily targets
Good - I now have all the details I need to build a complete, accurate 7-day meal plan. The 90/30/50 method means 90g protein, 30g fiber, and 50g healthy fats daily (created by RD Courtney Kassis). Let me put together your full plan now.
90/30/50 Meal Plan - 7 Days (Fat Loss)
Daily targets: 90g protein | 30g fiber | 50g healthy fats
Each meal is designed to hit these minimums across the day. Calories land roughly 1,600-1,900/day depending on portions, which creates a moderate deficit for most adults.
How to Read the Plan
Each day is broken into Breakfast / Lunch / Snack / Dinner. After each meal, the running nutrient contribution is noted as P / F / Fat (protein / fiber / fat in grams).
Day 1 (Friday)
| Meal | Food | Protein | Fiber | Fat |
|---|---|---|---|---|
| Breakfast | 3 scrambled eggs + 1 slice whole-grain toast + 1/2 avocado | 20g | 5g | 18g |
| Lunch | Grilled chicken breast (150g) + 1 cup cooked lentils + mixed greens salad | 45g | 12g | 6g |
| Snack | 1 cup plain Greek yogurt (2%) + 1 tbsp chia seeds + handful blueberries | 17g | 7g | 8g |
| Dinner | Baked salmon (150g) + roasted broccoli + 1/2 cup quinoa + 1 tbsp olive oil drizzle | 35g | 7g | 20g |
| Daily Total | ~117g | ~31g | ~52g |
Day 2 (Saturday)
| Meal | Food | Protein | Fiber | Fat |
|---|---|---|---|---|
| Breakfast | Protein smoothie: 1 scoop whey protein + 1 cup unsweetened almond milk + 1 tbsp almond butter + banana + handful spinach | 30g | 5g | 10g |
| Lunch | Turkey lettuce wraps: 150g ground turkey + black beans + salsa + 1/4 avocado | 38g | 10g | 14g |
| Snack | 1 oz almonds + 1 medium apple | 6g | 6g | 14g |
| Dinner | Shrimp stir-fry (200g shrimp) + edamame + bell peppers + brown rice + sesame oil | 38g | 8g | 12g |
| Daily Total | ~112g | ~29g | ~50g |
Day 3 (Sunday)
| Meal | Food | Protein | Fiber | Fat |
|---|---|---|---|---|
| Breakfast | 2-egg veggie omelet (spinach, mushrooms, peppers) + 1 oz feta + 1 slice rye bread | 22g | 4g | 14g |
| Lunch | Tuna salad (1 can tuna + 1 tbsp olive oil mayo + celery) in lettuce cups + 1 cup chickpea soup | 40g | 9g | 14g |
| Snack | Cottage cheese (3/4 cup) + flaxseeds (1 tbsp) + sliced strawberries | 18g | 4g | 6g |
| Dinner | Lean beef (150g) stir-fry with broccoli, snap peas + 1/2 cup farro + 1 tsp sesame oil | 38g | 10g | 16g |
| Daily Total | ~118g | ~27g | ~50g |
Add 1 tbsp peanut butter as an evening snack if fiber feels short - adds 3g fiber, 8g fat.
Day 4 (Monday)
| Meal | Food | Protein | Fiber | Fat |
|---|---|---|---|---|
| Breakfast | Overnight oats: 1/2 cup rolled oats + 1 cup Greek yogurt + 1 tbsp chia seeds + raspberries | 22g | 9g | 8g |
| Lunch | Grilled chicken Caesar salad (150g chicken + romaine + 2 tbsp light Caesar + 1 tbsp parmesan) | 40g | 5g | 12g |
| Snack | Hard-boiled eggs (2) + 1/4 avocado + cherry tomatoes | 13g | 4g | 14g |
| Dinner | Baked cod (180g) + roasted sweet potato (medium) + sauteed kale in olive oil | 38g | 11g | 14g |
| Daily Total | ~113g | ~29g | ~48g |
Add 1 handful walnuts (7g fat, 2g fiber) to hit the fat target.
Day 5 (Tuesday)
| Meal | Food | Protein | Fiber | Fat |
|---|---|---|---|---|
| Breakfast | Turkey & egg breakfast bowl: 2 eggs + 60g turkey sausage + sauteed spinach + 1/4 avocado | 30g | 3g | 18g |
| Lunch | Lentil and vegetable soup (2 cups) + 1 slice whole-grain bread + 1 tbsp olive oil | 22g | 14g | 14g |
| Snack | 1 scoop protein powder + water + 1 tbsp almond butter | 27g | 2g | 8g |
| Dinner | Grilled chicken thigh (150g, skin-off) + 1 cup black beans + roasted zucchini + salsa | 44g | 12g | 10g |
| Daily Total | ~123g | ~31g | ~50g |
Day 6 (Wednesday)
| Meal | Food | Protein | Fiber | Fat |
|---|---|---|---|---|
| Breakfast | Smoked salmon (80g) + 2 eggs (poached) + 1 slice whole-grain toast + capers | 30g | 3g | 16g |
| Lunch | Chicken and quinoa bowl: 130g chicken + 1/2 cup quinoa + roasted veggies + tahini dressing (1 tbsp) | 40g | 6g | 14g |
| Snack | Edamame (1 cup, shelled) + sprinkle of sea salt | 17g | 8g | 8g |
| Dinner | Pork tenderloin (150g) + roasted Brussels sprouts + 1/2 cup barley + olive oil | 38g | 10g | 14g |
| Daily Total | ~125g | ~27g | ~52g |
Day 7 (Thursday)
| Meal | Food | Protein | Fiber | Fat |
|---|---|---|---|---|
| Breakfast | 3-egg frittata with goat cheese (1 oz) + sun-dried tomatoes + basil | 24g | 2g | 16g |
| Lunch | Sardines (1 can, in olive oil) on mixed greens + cucumber + lemon juice + 1 cup kidney beans | 36g | 10g | 16g |
| Snack | Apple + 2 tbsp natural peanut butter | 7g | 5g | 16g |
| Dinner | Turkey meatballs (150g turkey) + zucchini noodles + marinara + 1 tbsp parmesan | 40g | 6g | 10g |
| Daily Total | ~107g | ~23g | ~58g |
Add 1 cup cooked black lentils with dinner to boost fiber by ~8g and hit the 30g target.
Weekly Grocery List
Proteins
- Chicken breast/thighs
- Salmon, cod, shrimp, sardines, tuna (canned), smoked salmon
- Lean ground turkey + turkey sausage
- Pork tenderloin
- Lean ground beef
- Eggs (2 dozen)
- Greek yogurt (plain, 2%)
- Cottage cheese
- Whey or plant protein powder
- Feta + goat cheese (small amounts)
Fiber Powerhouses
- Lentils, black beans, chickpeas, kidney beans, edamame
- Broccoli, Brussels sprouts, kale, spinach, zucchini, snap peas
- Sweet potato, bell peppers, mushrooms, tomatoes
- Oats, quinoa, farro, barley, brown rice, rye/whole-grain bread
- Apples, bananas, blueberries, raspberries, strawberries
- Chia seeds, flaxseeds
Healthy Fats
- Avocados (3-4)
- Almonds, walnuts, peanut butter, almond butter
- Olive oil, sesame oil
- Tahini
Key Tips for Hitting Your Targets
- Protein first - build every meal around a protein source. Chicken, eggs, fish, or legumes at every sitting.
- Fiber from real food - legumes and vegetables are the fastest route to 30g. One cup of lentils = ~16g fiber.
- Fats from unsaturated sources - avocado, olive oil, nuts, and fatty fish keep you full and support hormones. Avoid relying on cheese or butter to hit the fat number.
- No calorie counting required - the protein and fiber alone create natural satiety, which typically produces a calorie deficit without tracking.
- Hydration matters - high-fiber diets need adequate water (aim for 8+ cups/day) to avoid digestive discomfort.
- Flex the plan - the 90/30/50 targets are minimums for protein and fiber, and a target for fat. Going a bit over on protein is fine; going under on fiber will undermine satiety.
Note: This plan is a general template. Exact nutrient counts vary by brand and portion size. If you have any underlying health conditions (especially kidney disease), consult a registered dietitian before significantly increasing protein intake.
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