DEMO 7-Day Meal Plan

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

  Problems

Over consumption of fatty and oily food.

  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 3

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.
MON
TUE
WED
THU
FRI
SAT
SUN

Breakfast

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

Nutrition Facts

Calories: 391
Total Fat 20.1g26%
> Saturated Fat 11.8g59%
Cholesterol 59mg20%
Sodium 353mg15%
Total Carbohydrate 30.2g11%
> Dietary Fiber 3.6g13%
> Total Sugars 0.3g
Protein 20.7g
Vitamin D 7mcg34%
Calcium 409mg31%
Iron 0mg0%
Potassium 171mg4%

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
Total Fat 16.3g21%
> Saturated Fat 4.5g23%
Cholesterol 266mg89%
Sodium 161mg7%
Total Carbohydrate 39.4g14%
> Dietary Fiber 5.3g19%
> Total Sugars 16.8g
Protein 25.3g
Vitamin D 34mcg170%
Calcium 35mg3%
Iron 3mg16%
Potassium 412mg9%

Dinner

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

Nutrition Facts

Calories: 389
Total Fat 7.9g10%
> Saturated Fat 1.2g6%
Cholesterol 111mg37%
Sodium 146mg6%
Total Carbohydrate 33g12%
> Dietary Fiber 3.8g13%
> Total Sugars 7.1g
Protein 44.2g
Vitamin D 0mcg0%
Calcium 57mg4%
Iron2mg13%
Potassium 808mg17%