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Number of pages
336
Cover
Soft
Year of publication
2026
Publisher
PSychogios
Do you feel overwhelmed by the abundance of information about healthy eating, but lack practical ways to put the right things on your plate?
Discover a simple and sustainable way to eat well that doesn’t rely on restrictive diets and short-term solutions.
The 30-Gram Plan by nutritionist and health expert Emma Barnwell is scientifically proven and offers a simple yet revolutionary approach to nutrition. It is based on consuming 30 plant foods per week, combined with 30 grams of protein and fiber per day. This combination supports gut health, hormonal balance, and long-term weight management—without deprivation or calorie counting.
In the book you will find:
Over 80 delicious and satisfying recipes that can be fully adapted to your needs and preferences.
Weekly meal plans, making healthy eating simple, without complicated, expensive, or time-consuming preparations.
Specialized advice for the right balance of protein, dietary fiber, and vegetables in every meal.
Guidelines to improve your overall well-being and control your metabolic health.
THE 30-GRAM PLAN WILL BECOME YOUR GUIDE TO EATING WELL AND LIVING BETTER!
The explanation of how 30 grams of protein in each meal can change your energy levels.
Practical tips for managing hormonal changes, especially during perimenopause and menopause.
Easy recipes and strategies to improve your muscle mass and metabolism.
Emma Bardwell dispels the myths surrounding restrictive diets, proposing an approach based on empowering the body.
The book is full of "smart" tips that can be easily applied to the demanding daily life of a modern woman.
It combines scientific knowledge with understanding, making healthy eating feel like an act of self-care rather than a compulsion.
Do you want to better understand how your body works after forty, are you looking for greater well-being, and do you wish to build a healthy relationship with food without extremes?
“Protein is not just for bodybuilders or for those who spend all day at the gym. For women in middle age, it is the most important tool we have to maintain our muscle mass, regulate blood sugar, and keep our hormones in balance.
The ‘magic’ number of 30 grams per meal is not random. It is the amount our body needs to activate muscle synthesis and keep us feeling full for longer, avoiding the cravings that trouble us in the afternoon.
Start with your breakfast. Instead of a simple toast, try adding sources of protein that will give you the necessary boost. You will be surprised at how different you will feel by midday, just by changing this small habit.”
Emma Bardwell is a distinguished nutritionist specializing in women's health and menopause. Through her many years of experience, she helps women navigate hormonal changes by using nutrition as an ally. She is known for her ability to translate complex science into simple advice, regularly writing for major health magazines, and has established herself as one of the most trusted voices in the field of modern wellness.
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