Modern Rituals by Exhale The Triple 30 Framework: No Nonsense Nutrition With Dominique Ludwig
4 snips
Feb 24, 2026 Dominique Ludwig, a King's College London qualified nutritionist with 20+ years’ clinical practice and author of No Nonsense Nutrition, shares practical, science-led food strategies. She explains the Triple 30 framework, building the perfect plate, raw vs cooked veg timing, why snacking hijacks appetite, and simple kitchen hacks to boost fibre, protein and plant diversity.
AI Snips
Chapters
Books
Transcript
Episode notes
Follow The Triple 30 Framework
- Do aim for the Triple 30 framework: ~30g protein per meal, ~30g fiber per day, and 30+ unique plants per week.
- Dominique built recipes around ~25–35g protein and ~10g fiber per meal so meals hit the targets without calorie counting.
Microbial Diversity Needs Many Different Plants
- Think of your gut microbiome as a zoo that needs varied food types to keep different bacteria healthy.
- 30+ plants weekly includes grains, legumes, herbs, spices, nuts, seeds, coffee and dark chocolate as valid plant sources.
Assemble A Balanced Plate Every Meal
- Build a plate with ¼ protein, ½ vegetables, ¼ whole grains/healthy carbs and a source of healthy fats.
- Dominique suggests ~200–250g veg (≈5g fiber) and top-ups like beans, nuts or whole grains to reach fiber/protein goals.
