The 90-30-50 Method approach that builds momentum for life
The 90-30-50 Method approach that builds momentum for life
MORE THAN JUST A MEAL PLAN
Daily nutrition targets designed to support fat loss, hormone balance, and steady energy, without restriction or all-or-nothing thinking.
Weekly structure that works with real life, not against it.
Explore the Method
The 90-30-50 Method was created to simplify nutrition in a way that actually works with your body, not against it. Instead of focusing on restriction, calorie cuts, or perfection, this approach centers on giving your body what it needs most each day to support fat loss, hormone balance, muscle maintenance, and steady energy.
By prioritizing key nutrients first, the method naturally helps regulate appetite, stabilize blood sugar, and reduce inflammation. Making consistency feel more achievable over time. There’s no all-or-nothing thinking, no extremes, and no starting over. Just a clear, repeatable structure you can return to day after day, whether you’re cooking at home, eating out, traveling, or navigating a busy season of life.
This isn’t a diet. It’s a sustainable framework designed to help you feel better in your body while building habits you can maintain long-term.
90g Protein Daily
Supports metabolism, muscle maintenance, blood sugar stability, and satiety so you feel fuller, more energized, and more consistent throughout the day.
30g Fiber Daily
Promotes digestion, gut health, hormone balance, and steady blood sugar while helping reduce cravings and improve overall metabolic health.
50g Healthy Fats Daily
Provides sustained energy, supports hormone production, aids nutrient absorption, and helps meals feel more satisfying and balanced.
MY STORY
About the Founder
I’m a registered dietitian, but my approach to nutrition was shaped just as much by my personal experience as my professional training.
After having my twins, I struggled with weight, energy, and hormone imbalances while navigating Hashimoto’s. I felt like I was doing everything “right,” but nothing felt consistent or sustainable. That frustration is what led me to create the
90-30-50 Method. A simple framework focused on getting enough protein, fiber, and healthy fats each day.
By prioritizing what my body actually needed, I was able to put my Hashimoto’s into remission, lose 55 pounds postpartum, and finally feel stable in my energy and hunger in a way I hadn’t before.
Now, my mission is to help other women experience that same clarity, building results that last without restriction, extremes, or starting over.
What’s Included in the
Balanced Roots App:
Discover groundbreaking features designed to tackle tomorrow’s challenges head-on. Explore innovative solutions shaping the future landscape.
Instant Recipe Library
Access 200+ dietitian-created recipes with new additions added regularly, designed to keep meals flexible, realistic, and aligned with the 90-30-50 Method.
90-30-50 Method Tracking
The 90-30-50 framework is built directly into the app, helping you stay focused on hitting protein, fiber, and healthy fat targets with simple tracking designed for awareness, not perfection.
Private Community Support
Connect with others following the same method inside a private community space designed for accountability, encouragement, and shared progress.
Structured Programs
Follow guided programs created by Courtney to support fat loss, hormone balance, muscle building, and long-term consistency, including both core programs and seasonal resets.
Easy Recipe Swaps
Rotate meals you enjoy while staying aligned with the method using the simple recipe swap feature, so you never feel stuck or restricted.
Macros + Nutrition Education
Every recipe includes clear macro breakdowns so you understand what you’re eating and why it supports your goals, alongside a growing Learn library with articles and guidance to build confidence over time.
Find the Perfect Fit for Your Routine
Flexible options that support your goals without restriction, extremes, or starting over.
Monthly Plan
Flexible access to the complete 90-30-50 Method so you can build consistency at your own pace.
$29/mo
Annual Plan
Commit to your health long term while saving over 15% compared to monthly.
$290/year ($24 a month)
01
Who This is For
This membership is for you if you want:
– Clear nutrition structure built around the 90-30-50
– Method (90g protein, 30g fiber, 50g healthy fats)
– A simple, repeatable framework that supports fat loss, hormone balance, muscle building, and long-term consistency
– Guidance created by a registered dietitian, not trends or extremes
– Tracking that emphasizes awareness and consistency, not perfection
A system that works with real life: busy schedules, travel, social events, and seasons
02
This May Not Be For You If
This may not be the best fit if you’re looking for:
– Extreme calorie cuts, detoxes, or crash dieting
– Strict macro tracking or all-or-nothing food rules
– A fully customized 1:1 meal plan or coaching
– A quick fix without consistency or habit-building
Frequently Asked Questions
What’s included with a paid membership?
A paid membership unlocks full access to The 90-30-50 Method App, including:
– Full access to all programs and content available inside the app
– The complete recipe library built around the 90-30-50 Method
– Pre-calculated macros with in-app macro tracking
– Ongoing content updates and newly released programs
– Tools and resources designed to support consistency and long-term results
Do I need to track calories or macros?
No, you don’t need to manually calculate or micromanage calories or macros.
All meals and recipes inside the app are pre-calculated and built around the 90-30-50 Method, so your focus stays on hitting your protein, fiber, and healthy fat targets without extra math or guesswork. Tracking is designed to support awareness and consistency, not perfection.
Is this a personalized meal plan?
No. The 90-30-50 Method provides structured, educational nutrition guidance and is not an individualized or medical nutrition plan. Content is designed to be flexible so users can adapt meals to their preferences and needs.
Who is this app for?
The 90-30-50 Method App is designed for those who want a clear, structured approach to nutrition that emphasizes protein, fiber, and healthy fats without extreme restriction or constant tracking.The 90-30-50 Method is designed to support fat loss, blood sugar balance, reduced inflammation, and hormone health through consistent, well-balanced nutrition.
Do you accommodate dietary restrictions or allergies?
Many recipes allow for meal substitutions and flexibility. However, the app is not allergy-specific and may not be suitable for individuals with severe food allergies.
What devices can I use to access the app?
The 90-30-50 Method App is available on iOS and Android devices.
What happens if I cancel my membership?
You’ll retain access through the end of your current billing period. All content access will expire once your membership ends.
Can I get a refund?
All purchases are non-refundable. Refund requests for in-app subscriptions are subject to Apple or Google’s policies and handled directly by those platforms.
I’m having trouble accessing my account. What should I do?
Please ensure you’re logged in using the same email used at signup and that your app is updated to the latest version. If issues persist, contact support.
How do I contact customer support?
For billing questions, technical issues, or general support, please email:
???? info@balancedrootsnutrition.com
Please include your full name and the email associated with your account.
Disclaimer
The information provided within this app, including but not limited to content, programs, meal plans, recommendations, tools, links, or resources, is intended for educational and informational purposes only and is not a substitute for medical advice, diagnosis, or treatment.
Always seek the advice of a qualified healthcare professional with any questions you may have regarding a medical condition, health concern, or nutrition goals. Never disregard or delay professional medical advice because of information provided through this app.
