Social media algorithms love challenges with a number. I, for one, can’t get enough of the viral 12-3-30 treadmill workout (walking at 12% incline, at a speed of three miles per hour, for 30 minutes). I’ve yet to dabble in any others, but there’s a new one circulating that I’m tempted to take for a spin: the 30-30-3 method.
Developed by board-certified physician Amy Shah, MD, 30-30-3 entails eating 30 grams of protein for your first meal, 30 grams of fiber throughout the day, and three servings of probiotic foods daily. Mel Robbins recently read from Dr. Shah’s forthcoming book, Hormone Havoc, in an episode of her famous podcast; in the excerpt, the author attests that the 30-30-3 method promises everything from less anxiety and sharper thinking to a fitter figure, healthier digestion, and less fatigue. The skeptic in me immediately thought this all sounded too good to be true. So is it legit?
We asked registered dietitians to see whether the nutrition principles behind these claims hold up. Plus, what the 30-30-3 eating plan looks like in practice, and if it’s ultimately worth a try.
Should you eat 30 grams of protein at breakfast?
If you’re like many people who eat minimal protein at breakfast (news flash: two eggs offer just 12 grams of the macro), you’re likely to reap some palpable benefits by upping your intake. “If you’re coming from skipped breakfasts, low protein, and ultra-processed foods, this approach can create noticeable changes simply by meeting your body where it’s been underfueled,” says Erin Jowett, MS, RD, LDN, founder of Integrative Weight & Wellness in Salem, Massachusetts.
Aiming for 30 grams at your first meal of the day is a solid target. According to Amy Shapiro, MS, RD, founder of Real Nutrition in New York City and lead nutritionist for Butcher Box, this amount helps set the tone for blood sugar, appetite, and energy for hours. “Protein at breakfast has been shown to improve satiety and reduce cravings (particularly for sugar and refined carbs), support stable blood sugar (which can reduce mid-morning crashes), preserve lean muscle mass, support metabolic health, and support hormone signaling (including appetite-regulating hormones like ghrelin and GLP-1),” she explains. While we’ve kind of lost the plot on protein as of late—PSA: protein water, protein popcorn, and protein cold foam aren’t vital for muscle gains and good health—the macronutrient really does earn a prime spot at breakfast and each meal thereafter. (A friendly reminder: Adults should aim to eat 1.2 to 1.6 grams of protein per kilogram of body weight, per the 2025–2030 Dietary Guidelines for Americans. Spacing out your intake evenly throughout the day is ideal for optimal absorption, minimal digestive distress, and peak satiation and energy levels.)
