You are currently viewing 90 30 50 Diet Meal Plan. Loose 4-8 pounds in a month!

90 30 50 Diet Meal Plan. Loose 4-8 pounds in a month!

Nowadays, the 90 30 50 diet is getting attention over the internet, but nobody is there to let you know the 90 30 50 diet meal plan.

In this blog, we are going to provide a complete diet meal plan and various delicious recipes for you.

What is the 90, 30, 50 diet meal plan?

In the world of social media, those things go viral, which has some value, and recently, a TikTok content creator (@dietitianwithtwins) got attention when she shared her unexpected results.

Under this diet, you have to eat 90 grams of protein, 30 grams of fiber, and 50 grams of healthy fats.

Sounds interesting, right? There are various pros and cons to this diet, so keep reading.

Also Read: Can you eat takis if you have braces?

Why has the 90, 30, 50 diet gained popularity on the internet?

Nowadays, every third person is suffering from obesity or overweight. The problem is that the internet is flooded with lots of fad diets that have their side effects, and misinformation makes them the worst.

Recently, a content creator on TikTok shared her unexpected results of losing 15 LBS in just 2 months.

Her video went viral when she shared before and after images of herself. 

Complete 90 30 50 diet meal plan.

Complete 90 30 50 diet meal plan.

Here is a full-day meal plan for the 90-30-50 diet.


Scrambled eggs (prepare them in olive oil): Add tomatoes and spinach in the preparation process. You’ll get 20 grams of protein, 8 grams of fiber, and 10 grams of healthy fats.

Mid-morning snack

Almonds (handful): You’ll get 6 grams of protein, 3 grams of fiber, and 14 grams of healthy fats.


Chicken (grilled) breast with salad. Don’t forget to mix cherry tomatoes, quinoa, and spinach. You’ll get 30 grams of protein, 10 grams of fiber, and 15 grams of healthy fats.

Afternoon snacks

Humus with normal salad options. You’ll get: 5 grams of protein 7 grams of fiber 10 grams of healthy fats.


Salmon fillets (baked) with sweet potatoes (roasted). 30 grams of protein, 5 grams of fiber, and 15 grams of healthy fats

Evening snacks

 cottage cheese and pineapple (9 grams of protein, 2 grams of fiber, and 1 gram of fat).

Recipes and food options for the 90, 30, and 50 diet meal plan

food list under 90 30 50 diet
Sr No. TimingName of RecipeIngredients How to prepare
1BreakfastProtein-Packed OmeletTomatoes, olive oil, salt, pepper, eggs, and spinachBeat eggs and add salt and pepper. Sauté diced tomatoes and spinach in olive oil in your fry pan.
Spread beat eggs on veggies and cook them properly.
Greek yogurt with a berry bowlBerries (mixed), chia seeds, cashews, pistachios, and Greek yogurtTake a bowl and add berries and Greek yogurt to it. To enhance the taste, you can add cashews and pistachios on top. 
2Mid-morning snacks Almond and berry smoothieAlmond milk, berries (mixed), and protein powderIn your smoothie maker, add the above ingredients and blend them.
Pour it into a glass and add almonds as a topping.
Greek yogurt with mixed nutsHoney, Greek yogurt, and mixed nutsTake Greek yogurt in a bowl and sprinkle with mixed nuts like walnuts, cashews, and almonds. Spread healthy sweeteners as per your taste.
3Lunch Options: Grilled Chicken Quinoa BowlGrilled chicken breast, Mixed greens, Avocado, Olive oil, Balsamic vinaigrette, Quinoa, Cucumber,
Cherry tomatoes
Grill the chicken until it is fully cooked; also, cook the quinoa as per the instructions given in the box.
In a bowl, add quinoa (cooked), sliced avocado, and diced cucumber. Top it with grilled chicken and enjoy it.
Salmon and vegetable stir-fryOlive oil, Cubed salmon fillets, Brown rice, Broccoli (florets), Ginger
Sliced bell peppers,Snow peas
Soy sauce
Cook brown rice as per the instructions given on the packet, and take a pan to sauté the salmon. Always use olive oil, and make sure it is properly cooked.

Add grated ginger and minced garlic to a pan.
Stir-fry the veggies and drizzle them with soy sauce.
Serve the salmon and veggies with brown rice.
4DinnerGrilled salmon with quinoaGrilled Salmon: 150 g, Cooked quinoa: 30 g, Roasted broccoli: 50 g, Olive oil: 50 g, and lemon wedgesGrill the salmon and cook the quinoa as per the instructions given in the package. Roast the broccoli in olive oil.
Take grilled salmon on cooked quinoa and serve it with broccoli.
Serve it with fresh lemon juice.
Vegetables (stir fry) with chickpeas and tofu Tofu: 150g, Chickpea: 30g
Mixed vegetables: 50g, Olive oil: 50g, Soy sauce: 
Fru tofu in olive oil and wait until it becomes brownish.

Add cooked chickpeas and mixed veggies and stir-fry so that the veggies become tender.
Season it with sauce and serve it.

How long can I follow the 90-30-50 diet?

There is no hard-and-fast rule on how long you can follow this diet, but it is recommended for 2-3 weeks because all other essential nutrients are not in this diet.

What are the advantages and disadvantages of the 90-30-50 diet?

advantages and disadvantages of the 90-30-50 diet

Balanced Nutrition As this diet covers a sufficient amount of protein, healthy fats, and fiber, that’s why we can say that it fulfills the criteria of balanced nutrition.

It helps to manage weight. As this diet contains enough fiber and protein, it also helps to maintain your weight.

Stable energy level: The micronutrients present in this diet help you maintain an optimum energy level.

Mental pressure: If you’re eating without awareness, then there are chances that you may feel mental pressure about specific grams of protein, fats, and fibers.

Individual requirements may not be fulfilled: Protein, fats, and fiber depend on person to person, but this diet restricts you to specific grams.

Lacks essential vitamins: This diet focuses on micronutrients, and that’s good, but what about essential vitamins and minerals?

Do I need to seek consultation from a healthcare professional?

Yes, it is mandatory to seek consultation from your healthcare professional because he knows your body conditions and the potential risks involved in them. 

If there is a lack of availability of healthcare professionals, then we would recommend that you take online consultations from various consultants with minimum fees involved.


Is the 90-30-50 diet meal plan good for weight loss?

Yes, in some cases, this diet is good for weight loss.

Is there any cheat day on the 90, 30, or 50 diet?

There are no cheat days in this diet, but you can take it.

Is the 90, 30, 50 diet a fad diet?

No, this diet is not a fad diet.

Final Words

In this blog post, we shared various meal plans and food options, and all of them are healthy.

If you’re following this diet, then this blog post will help you a lot.

Thanks for reading.

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