High Protein, Low Carb Diet

High Protein, Low Carb Diet

This meal plan is designed to optimize your body composition by maximizing protein intake while keeping carbohydrates low, making it a powerful tool for weight management and metabolic health. We have tailored this specific version to be strictly gluten-free, grain-free, and soy-free, ensuring it aligns with common sensitivities while delivering nutrient-dense, real-food nutrition. This approach directly supports the insights found in your PlexusDx report; for example, genes like FTO and MC4R can influence your appetite and satiety signaling, while ADIPOQ and PPARG play key roles in how your body metabolizes fat and regulates insulin. By focusing on high satiety and stable blood sugar, this diet works in harmony with your unique genetic blueprint to help support energy levels and efficient metabolism.

The science behind this program focuses on four pillars: sustaining muscle mass, reducing inflammation, optimizing digestion, and boosting immune defense. It provides up to 30% of your daily calories from complete protein sources, ensuring you have the amino acids necessary for muscle repair and growth, especially if you are active. To balance the reduction in carbs, we prioritize healthy fats and fiber-rich plants that keep you full without spiking blood sugar. Based on evidence-backed guidelines, your plan includes:

• High-Quality Protein: Lean, bioavailable sources like chicken, salmon, eggs, turkey, and beef to support muscle strength and hypertrophy.
• Omega-3 Fatty Acids: Anti-inflammatory fats from salmon, walnuts, and seeds to support heart health and cognitive function.
• Gut-Healthy Fiber: Up to 30g of daily fiber from non-starchy vegetables and legumes to support digestion and blood sugar regulation.
• Essential Antioxidants: Vitamin A and E from sweet potatoes, leafy greens, and nuts to strengthen your immune system and cellular health.

Ready to get started? Click the button below to access your personalized meal planning tool. If you see a meal that doesn't fit your preferences or current inventory, you can easily find a delicious alternative using our "Swap" feature. Just follow these steps:

1. Locate the meal you want to change on your daily view.
2. Click the three dots in the corner of the meal card.
3. Select "Swap recipe" from the menu.
4. Choose "Swap" to change just that meal, or "Swap all" to replace it for the whole week.
5. Keep clicking "Swap" to browse through alternatives that match your plan's gluten-free and soy-free rules.

PlexusDx provides educational information about genetic predispositions only. This content is not medical advice. Always discuss genetic findings, test results, symptoms, and treatment decisions with your healthcare provider or an allergist to determine appropriate care for your situation.