Nutrition guru Emma Bardwell has revealed the effortless daily meals she relies on to keep her fuller for longer, and to ward off the middle-aged spread. 

Breakfast is either overnight oats or Greek yoghurt with fibre-full chia seeds, then sardines on toast for lunch, followed by a tofu or chicken stir fry for supper.

The diet expert, 54, who has created a uniquely simple six-week weight loss plan for Daily Mail readers, transformed her health six years ago by overhauling her diet; freeing her from debilitating symptoms like insomnia, acne and stubborn weight gain. 

She went 'back to basics' eating regular meals based on protein, fibre and a wide variety of fruit and veg. She stopped skipping breakfast, reduced her alcohol intake and cut back on snacks.

Now, she feels better than ever and has shed light on the habits she swears by to maintain her wellbeing, as well as offer little-known tips in an exclusive Q&A, available to watch below.

And, if you want to take part in Emma's six-week weight-loss journey - which is already helping thousands of you get in shape for your holidays this summer - sign up here. If you're a subscriber, it's completely free.

Insightful tidbits from her new Q&A include the supplements she thinks are worth taking — including the gym bunny favourite Creatine — and why she'd never recommend a low-carb diet. 

Creatine, a compound made from the building blocks of protein, as well as old fashioned protein powders, are worth trying for those trying to get fit and strong, says Bardwell. 

'[Creatine] is particularly helpful for those trying to build muscle,' she says, adding that protein powder can 'really help people to kind of nudge up their [protein] targets'.

Bardwell's diet mantra revolves around upping the protein and fibre content of your diet, using simple tweaks that you barely notice.  

This can boost your overall health – turbo-charging your immune system, improving digestion, banishing low mood, and transforming your energy levels.  

Not to mention making you up to a stone lighter in just six weeks. If you're heavier to begin with, it could be even more.

While she admitted it isn't possible to target belly fat per se ('we can't reduce the fat in certain places'), Bardwell told the Daily Mail that her diet transformation 'got rid' of her bloat. 

 'I felt like myself again,' she said. 'I used to hide this weight around my middle and everything had felt very sluggish, but upping my fibre and eating consistently in a regular way, rather than trying to skip meals and over-eating later in the day, just got rid of that bloat. It really worked.' 

And it's not just Emma who has benefited. Over the last few years she has refined her approach into an easy-to-follow regime which has proved hugely successful for thousands of others.

Called The 30 Gram Plan, it's based on a scientific approach to boosting health and maintaining a healthy weight.

There are no banned foods, no punishing restrictions, and no obsession with calories. Instead, the focus is on consuming 30g of protein in every meal, 30g of fibre every day, and 30 different types of plant across an average week.

The idea is deceptively simple: fill up on foods which will keep you feeling satisfied, and you'll naturally consume fewer calories overall and not feel like you're denying yourself anything.

So could it work for you? 

In May, The Mail on Sunday launched a brand new newsletter series which gives you – the reader – the opportunity to transform your life in just six weeks by following Emma's simple but life-altering habits.

Every week, those signing up to the newsletter will receive exclusive access to Emma's evidence-based insights, hints and tips, alongside mouth-watering, filling recipes for breakfast, lunch and dinner from her new book, The 30g Plan Cookbook. There are even recipes for cakes.

Week one on the diet plan tells you everything you need to know about getting started, including a guide to what 30g of fibre and 30g of protein actually looks like on a plate, a ready-made shopping list, and which store-cupboard staples can play an essential role in overhauling your diet.

The second newsletter, which you'll be sent a week later, reveals the unsung diet hero foods that will stop you snacking for good.

Over six weeks, Emma's emails will keep you on track to shed those pounds with motivational insight and easy meal fixes to help you stack up your protein, fibre and plant goals – all with exclusive recipes which won't make you give up the foods you love.

As Emma says, this is not about perfection, or obsessing over scales and calories, but about small tweaks which will keep you full and stop bad habits. And once the six weeks is over, this will be the diet you stick to for life.

As Emma explains: 'It isn't super restrictive and full of what people would call "rabbit food". People tell me they've never eaten so much on a diet. But the idea is that this isn't really a diet at all – it's a way of life which they can just continue.

'I don't want people to feel like they're white-knuckling it for two weeks – I want this to feel like a new way of eating which isn't just a temporary fix.'

There is good, solid science behind Emma's approach.

Protein is often known as 'nature's Ozempic' because it triggers the release of satiety hormones such as GLP-1, PYY and CCK in the gut – telling the brain it is full – and reduces the amount of ghrelin, the hunger hormone. Weight-loss jabs, in contrast, mimic GLP-1 to have the same effect.

Alongside weight loss and better appetite control, eating enough protein also better regulates blood sugar levels, boosts energy, and in the long term can improve bone and skin health.

Research suggests 25g to 30g of protein, which can come from fish, meat, eggs, tofu, nuts or beans and lentils, at every meal is optimal – because the body can't store it, it needs to be topped up throughout the day.

Fibre is 'just as powerful', Emma says. The Scientific Advisory Committee on Nutrition in the UK recommends consuming 30g a day, but research regularly suggests most people don't get enough – with most reaching just 18g.

Evidence suggests even modest increases in fibre – as little as a handful of raspberries – can lower the risk of disease; another 8g is enough to lower the risk of heart disease, stroke and all-cause mortality. Fibre also slows down digestion, stabilises blood sugar and feeds the colony of beneficial bacteria in the gut, which in turn releases chemicals which reduce inflammation and boost the immune system.

In addition, eating a broad range of plants – from veg, fruit, nuts and seeds to spices and herbs – has been linked to better metabolic and immune system health. The American Gut Project found those consuming more than 30 different types a week had less reliance on ultra-processed foods and consumed more vitamins and minerals overall.

  Emma says: 'Ultimately, following the 30g Plan is about being healthier overall, with the added bonus that you end up consuming fewer calories so you lose weight steadily. You'll feel fuller for longer, you'll have more energy, and it doesn't come along with a side portion of misery because you're denying yourself the foods you love.

'These rules aren't the law – they're guidelines – and small changes really can add up to big effects. A drop in cholesterol and blood pressure can happen fairly quickly, your mood will improve and long-term, your risk of chronic disease, such as type 2 diabetes and even certain cancers, will reduce.

'It's a way of eating that changed my life for the better – and I know it can do the same for you.'

Answers should strictly be taken in a general context - you must always consult your own GP with any health concerns. 

Want to lose up to a stone in six weeks, plus boost your mood and energy levels? As a subscriber, you have FREE access to our weight-loss series with nutritionist Emma Bardwell - sign up HERE.