The TRIPLE 30 plan is a fantastic stand-alone nutrition programme.
I created this plan to show how eating food in the right proportions can affect our wellbeing, health and weight management and to show it is not just what you eat, it is how you eat it that matters!
It is a fun 14 day plan with plenty of support material, a 2 week meal plan (around 40 recipes) and a tool kit so that you can continue to use the principles you have learned forever.
It is based on the following principles that I use in my clinics:
- 30g of protein per meal
- 30g of fibre per day
- 30 unique plants + (or more) per week
What is it?
The Triple 30 Plan helps to rebalance your meals in a way that helps you feel full up for longer.
Why did I create it?
I created it to support women and wanted to make a plan that could reach as many people as possible giving simple, clear advice and delicious recipes.
Having worked as a Nutritionist for almost 20 years, many of the women I see in clinic tell me that they want the following:
- A better relationship with food – I call this Food Freedom
- To feel full up for longer and have less cravings for snacks or sugar.
- To be able to maintain their weight easily without feeling deprived.
- To feel confident around food and their choices
- To have more energy and better focus
- To feel more balanced in themselves
- To feel BETTER in themselves
What do you receive?
You will receive the information over 2 weeks. The following is included in the plan:
- Shopping planner
- 2 x 1 week meal planners
- 2 x Recipe books with colour photographs for each recipe in a pdf eBook format
- Nutrition Factsheets
- Food Tables showing you exactly how much protein and fibre are in your everyday foods.
- 1 live ZOOM Group Zoom call with myself where I talk about the programme, every 4 weeks on a Monday at 6.00pm GMT – RECORDED and sent out afterwards for playback. You will automatically be invited to the next available session from when you signed up to the plan. Upcoming zoom sessions:
Monday 29th September
Monday 27th October
Why 30g protein?
This is just a guide, but from my experience in clinic when my clients have an optimal protein intake, the vast majority show improvements in how they feel.
Because eating enough protein regulates our appetite, we are less likely to overeat which makes it easier for us to maintain a healthy weight.
Why 30g fibre?
30g of fibre is the recommended daily amount to support a healthy microbiome. Currently the average person in the UK only consumes 18 to 20g of fibre daily. I make it simple for you to achieve these amounts on a daily basis.
Why 30+ Unique plants a week?
Research from Kings College, London has shown that eating 30 different plants a week helps to create diversity in the gut microbiome. Gut health is not just dependent on the overall numbers of beneficial bacteria living in our gut but is also reliant on us having a wide range of different strains of bacteria. It is these different strains that create diversity and have slightly different functions.
How does it differ to Renew Reset Recharge®?
Triple 30 is a shorter 14 day programme and not as comprehensive as my 28 day Renew Reset Recharge® programme. Triple 30 was created to help you feel better around food, to show you how to manage your diet more easily, improve health and wellbeing and give you information to continue using the principles afterwards.
Renew Reset Recharge® is a nutrition, lifestyle and weight loss programme which is carefully designed to facilitate healthy weight loss which slowly evolves into a forever plan and a delicious way of eating. Anyone who has completed the Renew Reset Recharge® programme would still benefit from the new material in the Triple 30 as it is a natural progression.
Is the diet suitable for vegetarian and vegan diets?
The plan is completely flexitarian, meaning it contains everything from meat to fish through to tofu and lentils. Many recipes contain yogurt, cheese and eggs. There are a few completely plant-based recipes on the programme, but the majority would require adapting to make them plant-based.
Is Triple 30 a weight loss programme?
It is not designed as a weight loss programme, although you may find that your appetite becomes more stable leading to weight loss. My Renew Reset Recharge® Nutrition, Lifestyle and weight loss programme is a more comprehensive 4-week programme which is more suitable if you are looking to reduce your weight.
Is the plan gluten /dairy free?
Almost all the recipes are gluten-free or can be made gluten-free easily, for example, by swapping oats for gluten-free oats or by using a gluten-free seeded bread. I have 2 gluten-free bread recipes on the programme.
There is dairy on the programme in the form of yogurt and cheese which appear in quite a few recipes. I do give alternatives; however, the alternatives may be lower in protein.
What happens if I cannot make the LIVE ZOOM CALL?
The LIVE Q+A Sessions will be recorded and sent out via email after the call, in audio and video format.
Will it work around family or work life?
Absolutely. Lots of the recipes come with a Make 1 take 1 philosophy so that you naturally have leftovers to take to work, or as a quick lunch the following day.
Does the plan use ‘regular’ ingredients?
The plan uses everyday foods but might make you think out of the box with a few novel recipes. There is a shopping list provided with the programme.
Do I have to follow the programme to the letter?
Luckily there are no awards for making all of the recipes in 2 weeks. The programme is a toolkit that you can keep for life and follow in your own time. You can slowly work through the plan and you may need to adjust fibre slowly.
In its simplicity, you can choose any breakfast, lunch or dinner and know that you are still following the programme. If you use recipes from the plan daily, you are likely to see the best results.
What happens after the 2 weeks finish?
You receive a nutrition toolkit at the start of the programme which fully explains where the fibre and protein in our food is coming from. You can use this to transform your existing recipes or use as a base for making interesting meals. The tables show you how to top up protein and fibre easily in your meals which should change the way you eat forever. You can keep the recipes forever, download and keep.
I have health issues and I am not sure if I should start the programme?
Please talk to your GP or health care professional if you are in any doubt before starting the programme. This is extremely important as while I am a nutritionist, I do not know your medical history. Triple 30 is an online group programme and is a general plan for people in good health. Please read and understand the medical disclaimer carefully before purchasing. This programme is a general GUIDE only and is not to be seen as medical advice or personalised nutrition in any way. By enrolling on the programme, you agree that you have fully read, accepted and understood the Terms and Conditions and Medical Disclaimer.
Terms and Conditions
By using any of the services or recommendations offered by Dominique Ludwig Nutrition Limited, you confirm that you have read, understood, and accept, the following Terms and Conditions , Medical Disclaimer also the Terms of use. If you have any health concerns whatsoever, we ask that you consult your doctor or other physician before using any advice given by Dominique Ludwig Nutrition Limited. By following any of our information, courses, eBooks, challenges, social media advice, work published in the media, recorded videos or live sessions (by Zoom or otherwise) or any other information, you understand and agree that neither Dominique Ludwig Nutrition Limited, nor any persons associated with it, have any liability to you for any injury or loss you may suffer in connection with any content we share. We accept no responsibility for misuse of data by any third-party organisation using our content, such as, but not limited to You Tube, Google and Zoom.
Is this plan refundable?
Unfortunately due to the downloadable nature of this programme, it is non-refundable.
Thank you for formulating the Triple 30 plan, I have been following it for a couple of months now and it has made a massive improvement to my mid-morning/afternoon hunger and energy slumps which was my main objective. I now rarely snack between meals and my digestion is also vastly improved. I have your other fact sheets, so I am a fan and have told lots of people about it.
I am not someone who usually does reviews but Dominique’s triple thirty program was such a success for both my husband and I, I felt I needed to, especially for those who have actually being trying to eat healthy for years .For us the biggest take away was really adding the correct portions of not just protein but fiber as well.We started back in March and it has transformed our eating habits,little to no snacking and have been able to apply principles to other recipes.We have lost 12 lbs to date ,have no plans to lose anymore ,we both have reached our goal weight .After years of trying this and that it really was so simple when following Dominique’s triple thirty plan ,the balance was key for us!!!
I have really enjoyed this plan. I ordered the triple thirty plan with week 1 and week 2 recipes. I printed them out and have them in a folder that I often consult. I’ve made only a few but my other meals are following the same guidelines. My sweets and carb cravings are gone! I’m working hard in the gym to build muscle at the same time so I’m not focusing on calories. The first 2-3 weeks I went down a size but the scale stayed the same. So I know I’m able to gain muscle on this plan. I’m 71 and it’s just very helpful. Look forward to making all the recipes eventually. Thanks, Dominique. Your information is really great, presented beautifully and clearly. I’m really glad I found you. I looked for a similar plan or cookbook and couldn’t find anything as good. Many thanks.
This was exactly what I needed and has set me up with a new love, passion and understanding of food and inspired our whole family with new recipes – we are all benefitting 🙂
I would definitely recommend it; I’ve been sleeping so much better, lost weight without even trying or feeling hungry either. My energy has improved too.
I have been a regular follower of Dominique for a while and have been telling many friends and family about the help and benefits. Thank you Dominique for making it so relatable, understandable and achievable even in the middle of a busy life – thank you. Definitely 5 stars from me.
This is a true investment in yourself. This way of eating aligns with my body on a cellular level. All guesswork is eliminated and it really does cut through the noise of misinformation / information overload and the internal noise of food doubt. I feel I am benefiting my body with each delicious mouthful.