How to eat more protein, plants and fibre to lose weight and feel great

The 30g Plan

'My go-to for nutritionally balanced, great-tasting food'

'Easy and delicious ways to pack more protein, plants and fibre onto your plate'

Rosemary Ferguson, Functional Medicine Practitioner

'Everyone needs this book in their lives. Emma makes everything so deliciously simple; a beacon of light in a sometimes confusing world of nutrition'

'Forget fad diets – this is a way of eating for life'

Jaymie Moran, founder of Body Smart Fitness

Emma Bardwell is a registered nutritionist and health writer. Her evidence-based, no-nonsense approach has made her one of the go-to names in women's health and nutrition. She combines the most up-to-date research with a 360-degree lifestyle audit to help women optimise their well-being. Emma is deeply anti-fad and doesn't care for restriction, believing in positive rather than perfect nutrition.

THE SUNDAY TIMES BESTSELLER 
 
Discover a simple, sustainable way to lose weight, boost energy and eat well for life, from the bestselling nutritionist and health expert – featuring recipes, meal planners, and more! 
 
For many of us, weight loss can feel like a constant struggle, bouncing between restrictive diets and short-term fixes that never last. Until now. 
 
The 30g Plan offers a simple yet revolutionary new approach to nutrition: a balanced, science-backed way of eating that nourishes your body and helps you reach a healthy weight naturally, while reaping countless other health benefits too. 
 
Bestselling nutritionist Emma Bardwell’s easy-to-follow framework focuses on 30 different plants a week combined with 30 grams of protein and fibre a day. This powerful formula supports gut health, hormone balance and long-term weight management, without cutting food groups or counting calories. Inside you’ll find: <ul><li>Over 80 nutritionally complete recipes that are satisfying, flexible and full of flavour. </li></ul><ul><li>Weekly meal planners and shopping lists to make healthy eating simple. </li></ul><ul><li>Expert tips on balancing protein, fibre and plants at every meal. </li></ul><ul><li> Guidance on improving energy, digestion and overall wellbeing through everyday food choices. </li></ul> 
Packed with practical advice and empowering insights, The 30g Plan is your guide to feeling lighter, stronger and healthier — for life. 
 
Praise for The 30g Plan and Emma Bardwell 
 
'My go-to for nutritionally balanced, great-tasting food' Lisa Snowdon, model and presenter 
 
'Everyone needs this book in their lives.’ Amanda Lamb, model and presenter 
 
'Easy and delicious ways to pack more protein, plants and fibre onto your plate' Rosemary Ferguson, Functional Medicine Practitioner 
 
'Forget fad diets – this is a way of eating for life' Jaymie Moran, founder of Body Smart Fitness

Take control of your hormones before they take control of you

The Perimenopause Solution

Clear and informative, this is a book I'll be recommending to my friends

Emma's combination of research, knowledge and empathy helps make the confusing topic of perimenopause much easier to understand

Shahzadi Harper (Author) Dr Shahzadi Harper is a GP and has now dedicated herself to women's hormonal well-being at The Harper Clinic in London. Dr Harper believes in managing the symptoms of the perimenopause from an early stage and is committed to optimising women's health and empowering them to make informed choices. Emma Bardwell (Author) Emma Bardwell is a registered nutritionist and health writer. Her evidence-based, no-nonsense approach has made her one of the go-to names in women's health and nutrition. She combines the most up-to-date research with a 360-degree lifestyle audit to help women optimise their well-being. Emma is deeply anti-fad and doesn't care for restriction, believing in positive rather than perfect nutrition.

You are not going mad - it's your hormones! 
 
The perimenopause (the time leading up to the menopause) is often misunderstood. For some women, it lasts a few months; for others it consumes the best part of a decade. This transitional period can be a time of emotional turmoil, shifting priorities and physical changes: from hot flushes, insomnia, low mood and anxiety, to itchy skin, thinning hair, weight gain and loss of libido . . . to name just a few! Millions of women in their thirties and forties go through this without even realising they are perimenopausal. It's time they take back control. 
 
In The Perimenopause Solution, Dr Shahzadi Harper, a medical doctor specialising in women's health and Emma Bardwell, a registered nutritionist, provide a blueprint to help women find a new balance in this important phase of their lives, so they can be prepared, not scared. Akin to getting two expert consultations in one, this holistic and accessible guide combines practical, no-nonsense information on the physical and mental changes to expect, with powerful advice on managing symptoms and nutrition, as what you eat during the perimenopause can dramatically affect your experience of it. 
 
Expert-led and forward-thinking in its approach, The Perimenopause Solution will not just help you survive the journey towards the menopause - it will let you thrive.

Easy, delicious recipes that hit your protein, fibre and plant goals to lose weight and feel great

The 30g Plan Cookbook

The groundbreaking new cookbook from the Sunday Times bestselling author of The 30g Plan 
 
Tired of weird food rules and fad diets? Leading nutritionist Emma Bardwell has got you covered. 
 
Centred around three clear guidelines – eat 30g protein per meal, 30g fibre per day and 30 different plants per week – Emma’s cookbook is a practical guide to the no-nonsense, science-backed diet that actually works. 
 
With over 80 recipes, The 30g Plan Cookbook offers you: 
<ul><li>No restrictions, no fads and no weird food rules – just nutritious, filling meals that not only help you lose weight, but dramatically improve your health too</li><li>Achievable recipes you actually want to eat, such as Chocolate Pistachio Probiotics Pots, Lemon and Poppy Seed Pancakes with Blueberry Jam, Chunky Green Herb Fritters and Creamy Parmesan and Sun Dried Tomato Butterbeans</li><li>Easy ways to adapt recipes for flexitarian, vegetarian and vegan diets</li><li>Advice about how to make The 30g Plan work for your whole family</li><li>An introduction to the concept of protein and fibre stacking</li><li>Meal planners, shopping lists, actionable tips and tricks to help you stay on track</li></ul> 
Following on from the Sunday Times bestseller, The 30g Plan, this beautiful, easy-to-follow cookbook is the ultimate companion to a whole new way of eating that not only helps you to lose weight but dramatically improves your overall health too. 
 
** Praise for The 30g Plan ** 
 
'Everyone needs this book in their lives. Emma makes everything so deliciously simple; a beacon of light in a sometimes confusing world of nutrition.' – Amanda Lamb 
 
'Forget fad diets – this is a way of eating for life.' – Jaymie Moran, founder of Body Smart Fitness 
 
'Easy and delicious ways to pack more protein, plants and fibre onto your plate' – Rosemary Ferguson

Emma Bardwell

The surprising (and easy) way to transform your health

Forget the fads and transform your health with the unsung hero of the nutrition world – FIBRE. 
 
Fibre is known for its unsexy reputation of keeping people ‘regular’ – but the truth is, it benefits us in so many more ways. Fibre can reduce the risk of heart disease, stroke, type 2 diabetes and colon cancer while also lowering inflammation, boosting the health of our gut microbiome and brain and making us less susceptible to depression. Yet here in the UK, we’re only eating 16g a day, when the science says we should be getting 30g. 
 
In The Fibre Effect, readers will not only discover how easy it is – once you know how – to hit that 30g a day, but that fibre is far from brown, boring bland bran we thought it was. It’s Maple Pecan Baked Pears, Crispy Garlic Beans and Coconut Lentils with Crispy Kale. 
 
Unlike restrictive diets or calorie counting, Emma Bardwell’s science-backed approach guides you effortlessly towards better digestion, immunity, hormone regulation, metabolic health, blood sugar balance and weight loss – all by helping you focus on what to add to your diet, not what to take away. 
 
Through practical, feel-good advice and over 60 delicious recipes to help you eat all the fibre your body deserves, The Fibre Effect will show you how to reap the benefits of this unsung hero, helping you feel your very best.

Emma Bardwell

Books by Emma Bardwell

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