90 30 50 Diet Plan: 7-Day Weight Loss Meal Plan

90 30 50 diet plan

TikTok has originated many diet-related patterns, from the fasting-focused 5:2 diet to the food-based Valencia diet. One of the most recent trending approaches is the 90 30 50 diet plan, which involves macro-tracking. Specific health influencers say this 7-day weight loss meal plan helped them lose weight, control illnesses that cause autoimmune disease, and boost their hormone levels.

Like every trending diet or diet plan derived through social networks, it’s crucial to research the science behind it before trying it for yourself. 

We gathered information to get professionals’ opinions on the matter and determine whether or not this new 90 30 50 diet plan trend is as efficient as TikTok claims it to be. 

Let’s learn what it is, its benefits, and a weak sample menu.

What Is The 90-30-50 Diet Plan?

The 90 30 50 diet plan is a simple and easy-to-follow eating plan focused on particular proportions of macronutrients.

The program is intended to boost metabolism, aid in burning fat, increase satisfaction, regulate blood sugar levels, and boost lean muscle mass, all of which help achieve the best health and weight loss goals.


The numbers 90, 30, and 50 represent the proportion of each macronutrient that should constitute your daily caloric intake.

Based on the 90 30 50 diet plan, the recommended breakdown of macronutrients is as follows:

  • Protein (90 grams) emphasizes its importance in muscle repair, immune function, and enzyme production. It is available from lean meats, poultry, fish, legumes, dairy, and other products.
  • Thirty grams of fiber (30 grams) is essential for digestive health and helps manage weight and blood sugar levels. It is available from fruits, vegetables, whole grains, and legumes.
  • Healthy fats (50 grams) recognize the importance of healthy fats to the brain’s hormone production and fat-soluble vitamin absorption. They come from avocados, seeds, nuts, olive oil, and fatty fish.

Focusing on whole foods and nutrient-dense components, this 90-30-50 meal plan is efficient and sustainable to achieve the highest well-being and health.

7-Day Weight Loss Meal Plan With  90 30 50 Diet Plan

Making a 7-day weight loss meal plan for the 90-30-50 Diet is about incorporating balanced meals that follow the macronutrient distribution of 90 grams of protein, 30 grams of fat, and 50% of your daily caloric intake from carbohydrates. 

This plan aims to give you various options, assure nutritional balance, and keep you interested in the eating plan. 

Here is a sample weekly schedule that can be  modified based on your personal preferences and needs for food

Day 1

  • Breakfast: Oatmeal topped with blueberries, chia seeds, and bananas sliced
  • Lunch: Quinoa salad with chickpeas as well as tomatoes and cucumbers with olive oil dressing
  • Dinner: Filets of salmon that have been grilled, served with sweet potato
  • Snack: Greek yogurt with sliced strawberries and flaxseeds

Day 2


  • Greek yogurt parfait topped with almonds, berries, and Chia seeds (1 cup Greek yogurt, half cup of mixed berries, one tablespoon almonds, one tablespoon Chia seeds)


  • Grilled chicken Caesar salad with avocado and cherry tomatoes, as well as whole grain croutons as well as flaxseeds (6-8 oz of grilled chicken, 2 cups romaine salad, 1/4 avocado, one tablespoon of flaxseeds)


  • Baked salmon filets with the quinoa and roast Brussels sprouts and 1 cup of sauteed spinach (6-8 oz salmon, 1 Cup cooked quinoa)


  • Apple slices topped with almond butter and a small amount of walnuts (1 apple, two tablespoons of almond butter, and a a small few walnuts)

Day 3

  • Breakfast: Smoothie made of protein with spinach, banana protein powder, and almond milk.
  • Lunch: Quinoa bowl with black beans, tomatoes, corn, and cilantro.
  • Dinner: Grilled shrimp on mixed greens, with sweet potato as a side.
  • Snacks: Apple slices with peanut butter and a boiling egg.

Day 4

  • Breakfast: Whole wheat toast, avocado, and poached eggs.
  • Lunch: Turkey and spinach salad with avocado, chickpeas as well as olive oil dressing
  • Dinner: Grilled chicken breasts with the quinoa and steamed bell peppers
  • Snack: The snack consists of a handful of blueberries and almonds.

Day 5


  • Protein-rich pancakes made that include 1 cup Greek yogurt mixed with berries, a dusting of almonds, and a drizzle of almond butter (2 protein pancakes 1/2 cup mixed fruit one teaspoon almond butter)


  • Lentil and quinoa salads with cheese feta, cherry tomatoes, cucumber, olives, as well as a lemon-tahini dressing (1/2 cup lentils cooked half cup cooked quinoa)


  • Grilled steak served with sweet potato mash, steamed beans, and a serving of avocado (6- 8 oz of grilled steak, one sweet potato medium 1/4 avocado)


  • Hummus is made with whole pita bread made of whole grain and carrot sticks. One handful of nuts (1/4 cup hummus one pita whole grain bread)

Day 6

  • Breakfast: Oats, coconut oil, apple slices and walnuts
  • Lunch: Salad of black beans with tomatoes, cucumbers, avocado, and tomatoes drizzled with olive oils
  • Dinner: lean ground turkey meatballs, cooked carrots and quinoa.
  • Snack: Hummus served with cucumber slices, bell peppers, and bell peppers.

Day 7


  • Protein-rich smoothie made with Greek yogurt as well as spinach, banana almonds, Chia seeds (1 cup Greek yogurt 1, 1 banana cup spinach one tablespoon Chia seeds)


  • Quinoa salad featuring cooked chicken, avocado, cherry tomatoes, cucumber, and lime-tahini sauce (1/2 Cup cooked quinoa, 4 oz of grilled chicken, 1/4 avocado)


  • Baked tofu served with stir-fried veggies in olive oil and a side dish of brown rice (8 8 oz baked tofu 1 cup brown rice cooked)


  • Cottage cheese, sliced pear, and flaxseeds, and a little portion of chopped walnuts (1/2 cup cottage cheese, one pear, one tablespoon flax seeds)

Benefits Of 90-30-50 Meal Plan For Weight Loss

Let’s explore why this 90-30-50 meal plan isn’t simply another trend but an effective method of losing weight.

  • Sustainable Weight Management

One of the 90-30-50 meal plan‘s most significant advantages is its approach to sustainable weight loss. It emphasizes the increased consumption of high-quality carbohydrates and balances that with sufficient protein and healthy fats, keeping the body fuller for longer durations.

  • Energy Levels

If your diet is high in complex carbohydrates, your body will have a constant energy supply all day. This benefits your fitness levels and helps prevent mid-afternoon slumps of energy. A high energy level also makes you more likely to remain active, two critical elements to losing weight.

  • Keeps Your Metabolism in Check

The 90-30-50 meal plan’s unique macronutrient proportion ensures your metabolism remains in good shape. Proteins in the diet benefit from keeping muscle mass in check, which is vital since muscle tissue is more efficient at burning calories than fat tissue.

If you stick to this plan, you make your body an energy-burning machine.

  • Nutrient-Rich for Overall Health

It’s not all about losing weight, isn’t it?

You want to feel great as well! This diet ensures that your body gets the right amount of nutrients from various food sources. The healthy fats in sources such as nuts and avocados are excellent for your skin, heart, and brain. At the same time, the abundant fruits and vegetables provide antioxidants and vitamins.

  • Flexibility

The fantastic thing about the 90-30-50 meal plan is the flexibility it offers. Whether a meat lover, vegetarian, or vegan, you can customize your meals to fit your diet preferences while adhering to the macronutrient goals.

This allows you to stick to the diet for a longer time because, let’s be honest, when you enjoy your meals, you’re more likely to adhere to the diet plan.

Foods To Eat In 7-Day Weight Loss Meal Plan

  • Lean Proteins include turkey breast, chicken breast tofu, and legumes such as chickpeas and lentils.
  • Whole grains, such as brown rice, quinoa, whole wheat pasta, sweet potatoes, and oatmeal, are sources of complex carbohydrates.
  • Healthy fats include avocados, nuts like walnuts, almonds, flaxseeds, and chia seeds.
  • Fruits: Berries are a favorite of blueberries and strawberries, as well as apples, pears, and strawberries, because of their high fiber content and low-calorie content.
  • Vegetables include leafy greens like Kale and spinach and cruciferous vegetables like broccoli and Brussels sprouts.

Foods Not To Eat In 7-Day Weight Loss Meal Plan

  • Refined carbohydrate: white bread sweets along with sugary grains.
  • High Sugar Foods Chocolate bars, candy, and sweet drinks such as soda and juices for fruit.
  • High-Fat Meats: Fat cuts of pork, beef, and processed meats such as bacon and sausages.
  • Trans Fats are Foods that contain hydrogenated oils like margarine, baked products, and fried food items.
  • Alcohol: Alcoholic drinks that are high in calories and cocktails that contain sugar.

How Can I Follow The 90-30-50 Meal Plan?

If you’ve determined that the 90-30-50 meal plan is one you’d like to try and your doctor has cleared you, here are some tips to help you succeed.

  • “Piggyback” your new goals to your current goals. “For instance, if your goal is to eat breakfast every morning, come up with a high protein, high fiber meal with some healthy fats, like a piece of wheat toast with avocado and egg’’.
  • Increase the amount of fiber gradually. If you’re eating the recommended thirty grams of fiber, slowly increase your consumption by 5 grams per week to prevent constipation.
  • It is essential to prioritize whole food items. 

With this 90-30-50 meal plan, you can indulge in whatever you want if you meet the minimum quantities. Focus on healthy proteins (like fish or chicken), complex carbs (fruits, vegetables, and whole grains), and healthy fats (like avocado oil or olive oil).

  • Monitor your food intake. Research shows that monitoring your intake is critical to better diet compliance and weight loss. 

You’ll be able to keep track of the amount of protein, fat, and fiber you consume each day (along with the other nutrients and calories) and see the areas you could rise.

Even if you don’t adhere to the 90-30-50 approach to the letter, you can draw valuable conclusions from it. 

Common Errors To Avoid On The 90-30-50 Diet Plan

Making these mistakes won’t benefit you by making the most of the 90-30-50 diet plan.

  • Inattention To Portion Sizes

Although the 90-30-50 meal plan is based on ratios, paying attention to portion sizes is vital to avoid overeating.

  • Doing Too Much With Processed Food Items

Although certain processed foods might be included in the 90-30 50 diet, focusing on healthy, nutrient-dense foods is crucial for the best health.

  • Pay Attention To Your Body’s Unique Requirements

Each person is unique, so what is effective for one individual might not be the same for another. Pay attention to your body, and adjust the proportions as necessary.

  • Concentrating Solely On Weight Loss

Although weight loss is one goal of the 90-30-50 diet, focusing on overall well-being and healing is vital.

Key Takeaways

  1. The 90/30/50 strategy is a new trend in TikTok’s diet, which involves logging the intake of fat, protein, and fiber. It demands at least 90 grams of protein, 30 grams of fiber, and 50 grams of fat daily.
  2. Although no research on the 90-30-50 meal plan is available, evidence supports the advantages of eating more protein, fiber, and healthy fats. These include hormone balance, a lower risk of developing chronic diseases, and improved blood sugar levels.
  3. Weight loss is always a result of an insufficient caloric intake. Thus, the 90/30/50 technique assists in controlling calories and creates an energy deficit that could cause weight loss.
  4. The 90/30/50 strategy could prove helpful even if it’s not strictly adhered to. It focuses on the consumption of nutritious foods and an improvement in fiber intake, which many people still need to include on their menus.


Is The 90 30 50 Diet Plan Suitable For Vegetarians Or Vegans?


Is The 90 30 50 Diet Plan Suitable For Vegetarians Or Vegans? Yes, the 90-30-50 diet plan can be modified to accommodate vegan or vegetarian diets. Plant-based protein sources like tofu, tempeh, legumes, and quinoa satisfy protein needs.

Can I Drink Alcohol While Following The 90 30 50 Diet Plan?

In general, it is desirable to avoid or limit drinking alcohol, as it provides empty calories and may hinder weight loss. If you decide to drink, select lighter beverages that are lower in calories, such as light beer or dry wine, in moderate amounts.

Is Exercise Necessary With The 90-30-50 Diet?

Is Exercise Necessary With The 90-30-50 Diet? While diet is integral to maintaining health, combining exercise can boost its benefits, including improved endurance, metabolism, and fat loss. Ensure your workout routine incorporates exercise, strength training, and flexibility exercises to complement the diet’s high-carbohydrate intake.

How Can I Track My Macronutrient Intake On The 90-30-50 Diet Plan?

Use Apps

How Can I Track My Macronutrient Intake On The 90-30-50 Diet Plan? Use apps for food tracking or notebooks to track what you consume daily regarding fiber, protein, and healthy fats. Be aware of serving sizes and nutrition labels to ensure you hit every macronutrient’s suggested goals. Change your food and snack choices depending on your need to stay in equilibrium and obtain your diet goals.


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