Magic 30

The goal is to earn 30 points each week by incorporating a variety of nutrient-rich ingredients into your diet. Why is this important? Research shows that a diverse diet is crucial for gut health, which plays a key role in many aspects of your body, including digestion, immunity, mood, and more. Did you know your gut produces about 95% of the body’s serotonin? This powerful chemical influences mood, cognition, memory, and numerous other functions. Visit our website to learn more about how a healthy gut supports your mental and physical well-being.

Every week, you’ll log the different foods you eat, specifically focusing on:
- Vegetables
- Fruits
- Beans
- Herbs
- Spices
- Nuts and Seeds
- Whole grains
You will be awarded points depending on what you eat, and the goal is to end the week having scored at least 30 points. Every week, your points reset to zero, allowing you to start fresh and challenge yourself again!

You can add your own foods to the lists if you dont find them there, and remove any foods you dont ever plan on eating (though maybe try ... you might surprise yourself). Here is an example:
- Breakfast: Oatmeal with blueberries and chia seeds (1 fruit, 1 herb, oats), a cup of black coffee = 2.50 points (yes, coffee gets you a quarter point).
- Lunch: Salad with iceberg lettuce, rocket, chopped red and green peppers, carrots, and chickpeas (5 vegetable, 1 bean) = 6 points (different peppers are counted separately).
- Dinner: Stir-fry with red peppers, broccoli, and prawns, seasoned with garlic, ginger, and turmeric (1 vegetable, 3 spices) = 3.75 points (Since you ate red peppers at lunch, they dont count again - remember to vary your diet).

Daily Total: 12.25 points.

But - you dont need to worry about the rules. Just eat a varied diet and let Magic 30 do the calculations for you.

Magic 30 encourages healthy, balanced eating by focusing on whole, plant-based foods. This system helps you increase your intake of essential vitamins, minerals, and fiber, supporting overall wellness.

Make it a game, and aim for those 30 points each week. Youll be surprised at how easy—and enjoyable—it is to eat a colorful, nutrient-rich diet.

Good luck with your Magic 30 journey!