Day 1
Breakfast: 1 slice of whole wheat bread (90g), 1 boiled egg (30g protein), 100g kale.
Lunch: 1 bowl of brown rice (90g), 100g grilled chicken breast, 50g Malabar spinach.
Dinner: 90g sweet potato, 50g steamed salmon, 100g boiled cauliflower.
Day 2
Morning: 90g oatmeal mixed with unsweetened nut milk, 20g chia seeds, 50g fruit.
Lunch: 1 bowl of brown rice noodles (90g), 50g rare beef, 50g raw vegetables.
Dinner: 90g corn, 50g steamed shrimp, 50g stir-fried bok choy with garlic.
Day 3
Breakfast: 1 slice of whole wheat bread (90g), 2 fried eggs, 100g cucumber.
Lunch: 1 bowl of brown rice (90g), 50g tofu with tomato sauce, 100g spinach.
Dinner: 90g soba noodles, 30g lean meat, 50g bok choy.
Day 4
Breakfast: 90g sweet potatoes, 50g low-fat cheese, 50g green vegetables.
Lunch: 1 bowl of brown rice (90g), 50g grilled mackerel, 100g cabbage.
Dinner: 90g rice paper rolls with vegetables, 50g shredded chicken, 50g bean sprouts.
Day 5
Morning: 90g oatmeal mixed with unsweetened milk, 20g walnuts, 50g banana.
Lunch: 1 bowl of brown rice (90g), 50g steamed lean pork, 100g boiled pumpkin.
Dinner: 90g brown rice noodles, 30g soft tofu, 50g sweet cabbage.
Day 6
Breakfast: 90g black bread, 30g nut butter, 50g green apple.
Lunch: 1 bowl of brown rice (90g), 50g steamed basa fish, 100g steamed vegetables.
Dinner: 90g boiled taro, 50g grilled chicken balls, 50g cauliflower.
Day 7
Breakfast: 90g whole wheat bread, 30g sugar-free fruit jam, 50g lettuce.
Lunch: 1 bowl of brown rice (90g), 50g steamed shrimp, 100g green cabbage.
Dinner: 90g brown noodles, 30g stir-fried beef, 50g spinach.
The effectiveness of the 90-30-50 regime:
Safe weight loss: Research from the American Journal of Clinical Nutrition confirms that a balance between starch, protein and fiber helps control calorie intake while increasing feelings of fullness.
Improve blood sugar: Complex starch from brown rice, sweet potatoes, and oats helps reduce sugar absorption, preventing sudden increases in blood sugar.
Support digestive health: Vegetables rich in fiber improve bowel function, reduce constipation.
The 90-30-50 diet is becoming a popular trend in the weight loss community thanks to its ability to balance nutrition and optimize the fat burning process. The basic rule of this diet is that each main meal only provides about 90 grams of starch, 30 grams of protein and 50 grams of vegetables.
The 90-30-50 diet not only supports effective weight loss but also ensures that the body is provided with adequate nutrition. Following this 7-day menu will help you control your weight, maintain good health and increase resistance during the weight loss process.
