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Simplify meal planning with a framework that fits into any lifestyle or dietary preference.
Enjoy an approach to eating *without* the stress of calorie counting or restrictive diets.
Learn how to make informed food choices while honoring your cravings. <3
Unlock the 30·3·30 Method
Discover a plate-building framework that empowers you to eat better, feel stronger, and—most importantly!—transform your relationship with food. It's time to ditch your diet mentality, once and for all.
Every meal includes...
30 Grams of Protein
The star of the show (other than fiber!). It's the *most* important macronutrient for body recomposition. It keeps you full, protects your muscles, improves your blood sugar response, and helps your body burn fat more efficiently. Win, win, win, and win. As a nutrition consultant, I can attest that most women aren't eating enough protein.
3 Colors on Your Plate
Colors = micronutrients and fiber. If your meal looks beige, it’s missing probably something! Three colors is a simple visual cue that keeps you eating real food without obsessing over every gram.
30 Min or Less
Why? Because most of us don’t have more than 30 minutes to slave away in the kitchen. Every single recipe in this guide is done in no time. Weeknights included, of course.
What's inside: 20 recipes + budget-friendly grocery list
Plus, a 7-day meal plan and nutrition glossary!
Breakfast: 5 High-Protein Mornings
1. Loaded Chia Pudding 2. Greek Yogurt Protein Parfait 3. Egg White & Veggie Scramble 4. High-Protein Smoothie Bowl 5. High-Protein Avocado Toast
Lunch: 5 Easy Midday Meals
1. Ground Turkey Taco Bowl 2. Grilled Chicken Caesar Salad 3. No-Cook High-Protein Bento Box 4. Cottage Cheese Egg Salad 5. Rotisserie Chicken Salad
Dinner: 7 Weeknight Dinners + 3 Desserts!
1. Sheet Pan Lemon Herb Chicken & Veggies 2. Salmon with Sweet Potato & Asparagus, 3. Air Fryer Naan Pizzas 4. Garlic Shrimp Stir Fry 5. Beef Meatballs & Zucchini Noodles 6. Crispy Tofu Tacos 7. One-Pan Chicken & Broccoli Rice 8. PB Banana Ice Cream 9. Cottage Cheese Cheesecake Cups 10. Mini Chocolate Collagen Waffles
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Bonuses Included:
Bonus 01: 7-Day Meal Plan - A full week mapped out for you: breakfast, lunch, dinner, and dessert using the recipes in the guide. Bonus 02: Weekly Grocery List - Everything you need to make all 20 recipes. Stock these staples once, and you're good to go. :) Bonus 03: Nutrition Guide - Inspried by one of my health coaching clients, this is a no-jargon breakdown of protein, carbs, fat, fiber, and key micronutrients so you understand the why behind every meal.
Meet Your Nutrition Expert
Hi, hello! I'm Edie. I’m a double-certified Integrative Nutrition Health Coach and Nutrition Consultant, passionate about helping you feel grounded and empowered through every season of life. My approach blends evidence-based nutrition with a realistic, sustainable lens. To rewind, I spent most of my 20s completely disconnected from my body. I was chronically under-eating and over-cardio-ing (because that's what I thought I needed to do to achieve my "dream body"). After two C-sections, severe ab separation during pregnancy, and a lot of trial and error, I finally found the thing that changed my physique: eating enough protein and lifting weights. Over 15 months of consistent strength training and adequate nutrition, I gained 9 pounds of lean muscle and lost 7% body fat. Numbers aside, I finally feel at home in my body...in a way I never did when I was trying to shrink it. And that's what I want for you. This guide is the exact framework I use to feed myself and my family. It's also the one I use with my clients every day! - Certified Integrative Nutrition Health Coach (INHC) - Certified Nutrition Consultant (CNC) - Coached hundreds of women since 2016 - Owner of Wellness with Edie, LLC - Mom of two <3
You might be wondering…
Discover how the 30·3·30 method is changing the lives of women just like you.
Do I need to track macros or calories?
Nope. The 30·3·30 method replaces tracking with a simple visual framework: 30g protein, 3 colors, done in 30 minutes. No apps, no logging. You’ll learn to eyeball it naturally.
What if I have dietary restrictions?
Each recipe is clearly labeled: Gluten-Free, Dairy-Free, Vegetarian, Vegan. There are options across every category, and most recipes include easy swaps so you can adapt them to what works for your body.
I’m not a great cook. Are these recipes easy to make?
Yes. This guide was built for the person who doesn’t have time to be a great cook. Every recipe uses simple ingredients, minimal equipment, and straightforward steps. Several require zero cooking at all.
Will this work if I’m not trying to lose weight?
Absolutely. The 30·3·30 method is designed for body recomposition, which means building muscle and reducing body fat, not necessarily losing weight on a scale. It works whether your goal is to lean out, build muscle, or simply eat more intentionally.
How is this different from free recipes online?
The internet has endless recipes. What it doesn’t have is a cohesive framework that tells you how to build every meal, a 7-day plan that maps it out for you, a grocery list, and a nutrition guide. All in one place, built around a single, repeatable method. That’s the beauty of 30·3·30!
Do I need to track macros or calories?
Nope. The 30·3·30 method replaces tracking with a simple visual framework: 30g protein, 3 colors, done in 30 minutes. No apps, no logging. You’ll learn to eyeball it naturally.
Will this work if I’m not trying to lose weight?
Absolutely. The 30·3·30 method is designed for body recomposition, which means building muscle and reducing body fat, not necessarily losing weight on a scale. It works whether your goal is to lean out, build muscle, or simply eat more intentionally.
What if I have dietary restrictions?
Each recipe is clearly labeled: Gluten-Free, Dairy-Free, Vegetarian, Vegan. There are options across every category, and most recipes include easy swaps so you can adapt them to what works for your body.
I’m not a great cook. Are these recipes easy to make?
Yes. This guide was built for the person who doesn’t have time to be a great cook. Every recipe uses simple ingredients, minimal equipment, and straightforward steps. Several require zero cooking at all.
How is this different from free recipes online?
The internet has endless recipes. What it doesn’t have is a cohesive framework that tells you how to build every meal, a 7-day plan that maps it out for you, a grocery list, and a nutrition guide. All in one place, built around a single, repeatable method. That’s the beauty of 30·3·30!
Get the Guide
Time to fuel yourself with delicious, feel-good meals.
$5.99
