The 30g Plan Cookbook: Easy, delicious recipes that hit your protein, fibre and plant goals to lose

"In a world full of dietary confusion, Emma’s easy-to-read book is a breath of fresh air. Packed with excellent information and truly delicious recipes, this is an indispensable read for wishing to up their nutritional game.” - Liz Earle MBE, author, founder of Liz Earle Wellbeing

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:

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
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
Easy ways to adapt recipes for flexitarian, vegetarian and vegan diets
Advice about how to make The 30g Plan work for your whole family
An introduction to the concept of protein and fibre stacking
Meal planners, shopping lists, actionable tips and tricks to help you stay on track

Emma Bardwell is a registered nutritionist, currently completing a Masters in Clinical Nutrition. She is known for her clear, practical and evidence-based approach to nutrition, helping people cut through diet noise to focus on what genuinely supports long-term health. While Emma has a special interest in women’s health and ageing well, her work is grounded in principles that benefit everyone, from weight management and gut health to building sustainable eating habits that last.

As one of the UK’s leading nutrition experts, Emma has written four books: The Perimenopause Solution (2021), The 30g Plan (2025), which became an instant Sunday Times bestseller, The Fibre Effect (2026) and The 30g Plan Cookbook (2026).

Emma is a regular media contributor and speaker, frequently featured in national newspapers, magazines and podcasts, and works closely with healthcare professionals and brands to promote accurate, science-led nutrition advice. Over the last year she has been supporting The Food Foundation with their Bang In Some Beans campaign that aims to double UK bean consumption by 2028. Overall, her mission is simple: to make healthy eating feel achievable, realistic and rooted in real life.

Instagram @emma.bardwell