Balanced Roots

Balanced Roots Nutrition

About this app

Stop counting calories. Start hitting your minimums.
The Balanced Roots Nutrition App is a dietitian-designed meal planning app built around one simple method: the 90-30-50 method. At least 90g of protein, 30g of fiber and 50g of healthy anti-inflammatory fat every single day. When you consistently hit these three minimums, maintaining a calorie deficit, balancing hormones, stabilizing blood sugar and losing weight sustainably becomes effortless...without restriction, without obsession and without starting over every Monday.
Created by Courtney Kassis, Registered Dietitian, this app gives you everything you need to finally bridge the gap between knowing what to eat and actually doing it consistently.
WHAT'S INSIDE:
Dietitian-Created Structured Programs — Every meal and snack planned for you by a registered dietitian. Each program is built around the 90-30-50 method so your protein, fiber and healthy fat minimums are hit automatically every single day. No guesswork. No planning. Just follow the plan.
Auto-Generated Grocery List — Your full week of ingredients organized and ready. Shop once. Eat well all week. Never stand in the grocery store wondering what to buy again.
Recipe Swap Feature — Don't love what's on the plan? Swap it with one tap from the growing recipe library. Your grocery list and macros update automatically. The method stays intact. The meal changes.
Automatic Tracking — Calories, protein, fiber, fat and carbs are tracked automatically as you follow your program. Calories are visible for awareness, but they are never the focus. Hitting your 90-30-50 minimums is.
Growing Recipe Library — A database of 90-30-50 approved recipes added weekly. Every recipe is designed to be delicious, satisfying and built around real whole food ingredients. New recipes every week. Your subscription stays the same.
Community Platform — Connect with others following the method. Share wins, ask for support and stay consistent with a community that understands the journey.
Learn Section — Articles, blogs and education written by a registered dietitian to help you understand the method, apply it to everyday life and maintain it long term.
COMING SOON: New programs added regularly, including seasonal resets, blood sugar balancing, hormone health, autoimmune support, plant-based options and more. One subscription. Everything included. Forever.
THE 90-30-50 METHOD: The 90-30-50 method was developed and tested by Courtney Kassis, RD, through her own health journey, including losing 55 lbs postpartum and putting her Hashimoto's thyroiditis into remission through nutrition alone.
The method is simple. Every day hit a minimum of 90g of protein, 30g of fiber and 50g of healthy anti-inflammatory fat. When these three minimums are consistently met your body gets everything it needs to feel full, reduce cravings, balance hormones, stabilize blood sugar and lose weight sustainably without restriction, without calorie obsession and without white-knuckling through your day.
Not a diet. No starting over. Just minimums. And when you hit them consistently, everything changes.
For anyone who is tired of starting over. Built by a dietitian who was too.