Let’s talk about the 90 30 50 diet plan. The method is new and popular on TikTok.

This diet is different. You don’t cut out food. Instead, you eat healthy ones.

The creator, Courtney Kassis, lost 15 pounds in two months. She kept it off for a year.

Here’s how the 90 30 50 diet works. Every day, eat:

  • 90 grams of protein
  • 30 grams of fiber
  • 50 grams of healthy fats

Why? These foods help you:

  • Burn fat
  • Feel full
  • Build muscle
  • Balance blood sugar

Is the 90 30 50 diet good for you? Experts mostly like it. But they have a few worries.

We’ll share what they think about this new diet trend.

90 30 50 diet plan don’t limit carbs

90 30 50 diet plan don't limit carbs

First, it doesn’t ban any foods. This is good. Dr. Suki Singh says very strict diets can cause health problems.

The diet focuses on three things:

But it still allows carbs. The creator, Kassis, says cutting out carbs doesn’t work long-term.

Julia Zumpano, a dietitian, thinks this diet could be healthy. But she warns it may not work for everyone.

The diet is new. There’s no research on it yet. But Dr. Singh says it makes sense that it could help with weight loss.

Why? Because it has lots of protein. One study found that eating more protein helps keep weight off.

The diet also has fiber and healthy fats. These help you feel full.

Most women need about 90 grams of protein a day. You can get this from meat, fish, or beans.

The diet asks for 30 grams of fiber daily. That’s more than most people eat. But it’s good for you.

Just be careful. If you’re not used to fiber, start slow. Add a little more each day.

Remember, everybody is different. It’s best to talk to a dietitian about your needs.

Experience of Courtney Kassis, a nutritionist after adopting the 90 30 50 plan

Courtney Kassis, a nutritionist and TikTok influencer, created this diet. She lost 15 pounds in just two months using it. Now, she’s sharing her method with others.

Here’s how the 90-30-50 diet works:

The Magic Numbers: 90, 30, 50

Every day, you aim to eat:

  • 90 grams of protein
  • 30 grams of fiber
  • 50 grams of healthy fats

Let’s break down each part:

Protein Power: 90 Grams

Protein is a key player in this diet. Here’s why it’s important:

  • It helps balance your hormones and blood sugar
  • It boosts your metabolism
  • It makes you feel full and satisfied

Before this diet, Kassis only ate 30 grams of protein a day. She felt tired and hungry all the time. Now, experts say women should eat at least 60 grams of protein a day, and men should eat 90 grams.

Fantastic Fiber: 30 Grams

Fiber is often overlooked, but it’s crucial for your health:

  • It feeds the good bacteria in your gut
  • It helps you feel full longer
  • It aids in your body’s natural detox processes

Most people don’t get enough fiber. This diet makes sure you do.

Healthy Fats: 50 Grams

Don’t fear fats! The right kinds are essential:

  • They fight inflammation in your body
  • They help balance your blood sugar and hormones
  • They help you burn fat instead of storing it

The Science Behind It

Studies show that eating more protein can help you lose weight. It can also help you keep muscle while losing fat. This is why the 90-30-50 method focuses so much on protein.

Want to Try It?

Start by tracking what you eat for a week. See how much protein, fiber, and healthy fats you’re getting. If it’s low, try adding more.

Remember, everyone is different. What works for one person might not work for another. It’s always best to talk to a doctor or nutritionist before starting a new diet.

The 90-30-50 diet offers a balanced approach to eating. It doesn’t cut out food groups. Instead, it focuses on getting enough of the nutrients your body needs to thrive.

Weekly Menu for the 90-30-50 Diet Plan

Weekly Menu for the 90-30-50 Diet Plan

Let’s explore a week of meals on the 90-30-50 diet. This plan gives you variety and balance. You can adjust it to fit your tastes and needs.

Day 1:

  • Breakfast: Scrambled eggs with spinach and toast
  • Lunch: Grilled chicken salad with avocado
  • Dinner: Baked salmon, quinoa, and broccoli
  • Snacks: Greek yogurt; carrots with hummus

Day 2:

  • Breakfast: Oatmeal with almond butter and berries
  • Lunch: Turkey and avocado wrap; mixed fruit
  • Dinner: Tofu stir-fry with brown rice
  • Snacks: Cottage cheese with pineapple; almonds

Day 3:

  • Breakfast: Protein smoothie with spinach and banana
  • Lunch: Quinoa bowl with beans, corn, and tomatoes
  • Dinner: Grilled shrimp salad with sweet potato
  • Snacks: Apple with peanut butter; boiled egg

Day 4:

  • Breakfast: Greek yogurt with granola and berries
  • Lunch: Lentil soup with whole grain bread
  • Dinner: Chicken fajitas with whole wheat tortillas
  • Snacks: Cucumber with tzatziki; mixed nuts

Day 5:

  • Breakfast: Avocado toast with poached eggs
  • Lunch: Tuna salad with olive oil dressing
  • Dinner: Beef stir-fry with barley
  • Snacks: Berries with coconut cream; celery with almond butter

Day 6:

  • Breakfast: Cottage cheese with peaches and chia seeds
  • Lunch: Chicken Caesar salad with homemade dressing
  • Dinner: Baked cod with Brussels sprouts and wild rice
  • Snacks: A pear; edamame

Day 7:

  • Breakfast: Almond flour banana pancakes
  • Lunch: Mediterranean quinoa salad
  • Dinner: Pork tenderloin with carrots and farro
  • Snacks: Green smoothie; pumpkin seeds

This plan follows the 90-30-50 diet rules. It gives you 90 grams of protein, 30 grams of fiber, and 50% of calories from carbs each day.

Remember to drink plenty of water. Also, feel free to change meals based on what you like or can eat. The goal is to enjoy your food while staying healthy.


Let’s sum up the 90-30-50 diet.

This diet is easy to understand. You don’t cut out foods. You just eat a mix of good stuff.

The plan focuses on three things:

  1. Protein
  2. Fiber
  3. Healthy fats

Eating this way might help you lose weight. It could also make you feel better.

But remember, we’re all different. What works for one person might not work for you.

The best part? It’s not hard to follow. You don’t need to count every bite.

If you want to try it, start slow. See how you feel. It’s okay to make changes if you need to.

The best diet is one you can stick with. If this sounds good to you, why not give it a try?

It might be just what you need to eat better and feel great.


  • What’s the 90 30 50 diet all about?

It’s a simple eating plan. You eat 90 grams of protein, 30 grams of fiber, and 50 grams of good fats each day. This mix helps you lose weight and feel better.

  • How does the 90-30-50 diet help you lose weight?

It works in a few ways. First, it speeds up your body. Then, it keeps you full longer. Also, it gives you more energy. All this helps you drop pounds.

  • Can you do the 90-30-50 diet if you don’t eat meat?

Sure thing! You can still do this diet without meat. Just eat lots of beans, lentils, and tofu. Nuts and seeds are good too. You’ll need to eat more of these to get enough protein.

  • Is the 90 30 50 diet safe for everyone?

Most people can do this diet safely. But it might be too much protein for some. So, it’s smart to talk to your doctor first. This is extra important if you have health problems.

  • How soon will you see results on the 90 30 50 diet?

You might start feeling better in a few weeks. Weight loss often comes next. But remember, slow changes usually last longer. So don’t rush it!