DEMO 7-Day Meal Plan
Crafted by Edna Loh, Accredited Practising Dietitian (AU) on 20/7/2018
Over consumption of fatty and oily food.
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.
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.
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 PlanDietitian'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.