Your 7-Day Meal Plan

Crafted by Edna Loh, Accredited Practising Dietitian (AU) on 20/7/2018

  Problems

Over consumption of fatty and oily food.

Desk bell
  •   Intervention 1

    Your genetic predisposition has shown that you have high risk of impaired satiety. Having high fibre from wholegrains, vegetables and fruits, as well as high protein food such as dairy products and eggs could help boost your satiety.

  •   Intervention 2

    Aim for at least 1.4g/kg/day of protein, based on your current weight of 47kg, that's around 65g of protein per day. As a start, try to meet 50g (75%) protein per day as baseline.

    Zinc-containing supplements may help to enhance effects of essential amino acids needed for muscle building, as your gene profile shows variations that may be associated to zinc deficiency.

  •   Intervention 2

    Reduce your frequency of eating outside food by at least 1 meal per day, to reduce your intake of undesirable fats such as saturated fats and trans fat.

    Alternatively, this meal plan consists of foods that are rich in monounsaturated fats for your genes, such as olive oil and avocado.

7-day Meal Plan

Dietitian's recommendation

The recommended diet below is a balanced diet that should provide you with high monounsaturated fats and high fibre. Be mindful of your eating patterns, and avoid staying up until late at night, which may lead to snacking behaviour.

Bread coffee

Breakfast

  • 2 slices of wholemeal bread with sliced cheese
  • 1 cup of coffee with no sugar or creamer

Nutrition Facts

Calories: 391


  • 26%Total Fat 20.1g
  • 59%> Saturated Fat 11.8g
  • 20%Cholesterol 59mg
  • 15%Sodium 353mg
  • 11%Total Carbohydrate 30.2g
  • 13%> Dietary Fiber 3.6g
  • > Total Sugars 0.3g
  • Protein 20.7g

  • 34%Vitamin D 7mcg
  • 31%Calcium 409mg
  • 0%Iron 0mg
  • 4%Potassium 171mg
Chicken rice

Lunch

  • 1/3 bowl brown rice
  • 1 portion stir fried vegetables
  • 1 scrambled egg
  • 1 small chicken thigh
  • 1 medium sized apple

Nutrition Facts

Calories: 403


  • 21%Total Fat 16.3g
  • 23%> Saturated Fat 4.5g
  • 89%Cholesterol 266mg
  • 7%Sodium 161mg
  • 14%Total Carbohydrate 39.4g
  • 19%> Dietary Fiber 5.3g
  • > Total Sugars 16.8g
  • Protein 25.3g

  • 170%Vitamin D 34mcg
  • 3%Calcium 35mg
  • 16%Iron 3mg
  • 9%Potassium 412mg
Salmon noodles

Dinner

  • Half portion of noodles
  • 1 small portion of poached salmon
  • 1 cup of strawberries

Nutrition Facts

Calories: 389


  • 10%Total Fat 7.9g
  • 6%> Saturated Fat 1.2g
  • 37%Cholesterol 111mg
  • 6%Sodium 146mg
  • 12%Total Carbohydrate 33g
  • 13%> Dietary Fiber 3.8g
  • > Total Sugars 7.1g
  • Protein 44.2g

  • 0%Vitamin D 0mcg
  • 4%Calcium 57mg
  • 13%Iron 2mg
  • 17%Potassium 808mg