Magic 30

The goal is to accumulate 30 points each week by diversifying your diet with nutrient-rich ingredients. But why? Research shows that a varied diet is essential for gut health, and this is important because it affects many aspects of your body, including your digestion, immune system, mood, and more. Check out our website for reasons why a healthy gut is so important to your mental and physical wellbeing.

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 don't find them there, and remove any foods you don't 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 don't count again - remember to vary your diet).

Daily Total: 12.25 points.

But - you don't 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. You'll be surprised at how easy—and enjoyable—it is to eat a colorful, nutrient-rich diet.

Good luck with your Magic 30 journey!