Imagine a way to balance your meals that feels intuitive, energizes your body, and promotes healthy weight management—without resorting to restrictive diets. Enter the 90-30-50 Method, a macronutrient framework developed by registered dietitian Courtney Kassis. This method simplifies your nutritional goals by focusing on three daily targets: 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats.

Kassis created this framework based on her personal health journey and professional expertise, and it quickly gained traction on TikTok. Users began sharing success stories of feeling more satisfied, energized, and even losing weight without the struggle of deprivation. According to Kassis, “These nutrients work together to boost metabolism, enhance satiety, regulate blood sugar levels, and support lean muscle growth—key factors for sustainable health and weight management.”

Unlike fad diets that banish entire food groups, the 90-30-50 Method empowers you to fuel your body while still enjoying your favorite foods. Curious about why this method is so effective and how you can integrate it into your life? Let’s break it down step by step.

What is the 90-30-50 Method?

The 90-30-50 Method provides a balanced approach to nutrition by focusing on three macronutrient targets:

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

These targets work together to optimize your metabolism, support muscle growth, enhance satiety, and stabilize blood sugar levels. As Kassis explains, “This method leverages the synergistic benefits of protein, fiber, and healthy fats to create a holistic approach to health and wellness.”

Why Does the 90-30-50 Method Work?

This method’s effectiveness lies in its alignment with nutritional science. Let’s explore each component:

Protein (90 grams)

Protein is essential for building muscle, repairing tissues, and boosting metabolism. It’s also highly satiating, which helps curb hunger and prevent overeating.

Sample Sources:

• Lean meats, fish, eggs, dairy
• Legumes and tofu

Example Plan to Reach 90g of Protein:

• Breakfast: 2 large eggs (12g) with ½ cup cottage cheese (14g)
• Snack: 1 ounce almonds (6g)
• Lunch: Grilled chicken breast (3 oz, 26g) with a side of quinoa (8g)
• Dinner: Baked salmon (3 oz, 23g)
• Optional: Protein shake (20-25g, depending on the brand)

Fiber (30 grams)

Fiber promotes digestive health, stabilizes blood sugar levels, and enhances feelings of fullness. It also supports a healthy gut microbiome.

Sample Sources:

• Fruits, vegetables, whole grains
• Nuts, seeds, legumes

Example Plan to Reach 30g of Fiber:

• Breakfast: ½ cup oatmeal (4g) topped with ¼ cup raspberries (2g)
• Snack: 1 medium apple (4g) paired with 1 tablespoon chia seeds (5g)
• Lunch: Mixed greens (2g) with ½ cup black beans (7g) and avocado slices (4g)
• Dinner: Steamed broccoli (1 cup, 5g) and sweet potato (4g)

Healthy Fats (50 grams)

Healthy fats support brain function, hormone regulation, and nutrient absorption. They also help keep meals satisfying.

Sample Sources:

• Avocados, olive oil, nuts, seeds
• Fatty fish like salmon

Example Plan to Reach 50g of Healthy Fats:

• Breakfast: ¼ avocado (6g) on whole-grain toast
• Snack: 1 ounce walnuts (18g)
• Lunch: Salad with olive oil dressing (1 tbsp, 14g)
• Dinner: Grilled salmon (3 oz, 10g) with roasted Brussels sprouts
• Optional: 1 tbsp peanut butter (8g) with apple slices

Why is the 90-30-50 Method Different?

Unlike diets that vilify carbohydrates or demand extreme calorie restrictions, the 90-30-50 Method focuses on balance and inclusion. There’s room for pizza nights and desserts because the emphasis is on meeting macronutrient goals rather than cutting out entire food groups.

As Kassis explains, “This isn’t about deprivation. It’s about fueling your body with the nutrients it needs to thrive.”

However, some critics note potential limitations. Dietitian Rachel Green highlights that “While the macronutrient targets are great guidelines, the method may oversimplify nutritional needs by not addressing micronutrients or individualized caloric requirements.”

A Day in the 90-30-50 Lifestyle

Here’s a sample day to show how you can meet these targets while enjoying delicious meals:

• Breakfast: Greek yogurt with berries, chia seeds, and a drizzle of honey (20g protein, 10g fiber, 10g healthy fats)
• Snack: A handful of almonds with an apple (6g protein, 5g fiber, 15g healthy fats)
• Lunch: Grilled chicken salad with avocado, quinoa, and olive oil dressing (30g protein, 10g fiber, 20g healthy fats)
• Dinner: Baked salmon with roasted vegetables and a side of brown rice (34g protein, 5g fiber, 5g healthy fats)

This variety ensures you meet your macronutrient goals while savoring flavorful, satisfying meals.

Tips for Success

• Meal Prep: Preparing meals or ingredients ahead of time can help you stay on track, especially during busy weeks.
• Track Your Intake: Apps or food journals can help you monitor your progress until you’re comfortable estimating portions.
• Focus on Whole Foods: While the method doesn’t forbid processed foods, opting for nutrient-dense choices will maximize your results.
• Listen to Your Body: Adjust the targets to fit your unique needs and lifestyle. Remember, the method is a guideline, not a rigid rule.

Benefits Beyond Weight Loss

The 90-30-50 Method isn’t just about shedding pounds. It also:

• Boosts energy levels
• Improves muscle tone
• Enhances digestion
• Stabilizes blood sugar levels
• Supports long-term health

Health over Restriction

The 90-30-50 Method offers a sustainable and balanced approach to eating that prioritizes health over restriction. Whether your goal is weight management, increased energy, or overall wellness, this method provides a clear roadmap to success. As Kassis puts it, “It’s not just about what you eat but how you nourish your body and mind.”

Before adopting any new dietary plan, consult a healthcare provider or dietitian, especially if you have specific health concerns. Remember, the best diet is one that works for your unique needs and lifestyle.

Ready to give the 90-30-50 Method a try? Share your journey—your story could inspire someone else to take their first step toward a healthier life.

FAQs About the 90-30-50 Method

Can I include carbs?

Yes! Carbs aren’t restricted. They can complement your meals and help you achieve your goals.

Is this method suitable for vegetarians or vegans?

Absolutely! Plant-based eaters can meet their protein, fiber, and fat needs with options like lentils, chickpeas, quinoa, nuts, seeds, and plant-based oils.

What about weight loss?

While weight loss can occur, the primary goal is improved health and well-being. The emphasis on satiety and balanced nutrition often leads to natural weight management.

Is weight loss really 80% diet and 20% exercise?

This popular saying underscores the importance of nutrition, but the exact ratio varies. Exercise complements diet by building muscle and enhancing metabolism. Kassis notes, “A balanced approach combining nutrition and physical activity is key to sustainable weight loss and long-term health.