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 other 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:
Tuesday 4th March (PLEASE NOTE CHANGE OF DATE)
Monday 17th March
Monday 31st March
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.
I am blown away with the Triple 30 plan.
Great variety of recipes, all gorgeous, easy to prep and tasty, plus lots of tips from Dominique.
It is easy to follow and good for people like me who get overwhelmed when trying new things as you can start with a few recipes you like the look of and build up.
I honestly have no more food chatter as am feeding my body what is wants and that is the answer.
The zoom meeting is a lovely touch, Dominique is warm and friendly and of course a genius with her knowledge.
Please please do try this plan, it is the best of the best in my opinion.
I wanted to say a huge “thank you” for the invaluable information in your Triple 30 Plan, which I recently completed. Whilst I have always focused on eating healthily, as a 64-year-old who is physically active, I was becoming increasingly aware that my protein intake was inadequate. I began to increase the protein in my diet after following you on Instagram, and this was the impetus to join your program. I am now consistently meeting my protein requirements, along with adequate fibre and at least 30 different plant foods a week. I have not needed to snack between meals and feel more energised than I have in years.
Thank you too for the wonderful recipes and information you share on Instagram.
Keep up the great work!
It is sp good to listen to someone who is so knowledgeable about their subject. Really useful information.
Well done on your comprehensive videos/writing on why we need to eat differently to get a better food balance. I’m not good at sticking to diets, but to top up my plate with better choices has become infinitely easier… It’s just the portion control I need to get straight.
It’s super easy to follow, it all makes a lot of sense and it’s tasty as well. I certainly benefit from your knowledge. I listened to your video call the day after and there too, your explanation was simple and easy to follow. Well done and good luck.
I so enjoyed your Triple 30 programme. I have loved the feeling of being satiated, never hungry. My body is functioning very well. The meals are great ! particularly the breakfasts. I have recognised the “switch” that you talk about. Looking forward to a healthier future. Thankyou Dominique. Regards Jane from sunny Perth in Western Australia