Low Fat Oil-Free Diet (Plant-Based)

The Low Fat Oil-Free Diet is a rigorous, plant-based nutrition plan designed to minimize dietary inflammation and support optimal lipid health. By capping daily fat intake at under 20% of total calories and completely eliminating added oils, this program encourages your body to rely on whole, unprocessed foods for energy. It is specifically structured to be dairy-free, egg-free, and soy-free, making it a safe and highly effective option for individuals with these specific sensitivities. This approach is naturally vegan and appropriate for pescatarians seeking a plant-forward reset. These dietary principles directly complement insights found in your PlexusDx report; for example, genes like APOA2 and APOB can influence how your body metabolizes saturated fats and clears cholesterol, while ABCG8 helps regulate how dietary cholesterol is absorbed. Additionally, understanding genes like FADS1 can reinforce the importance of selecting the right plant-based nutrient sources to support healthy inflammation levels without relying on animal products.

This program was created with four key considerations: reducing added fats, leveraging plant sterols, maximizing fiber, and ensuring adequate protein. A low-fat, whole-food diet is often associated with improved lipid profiles, better blood sugar control, and reduced risk of chronic conditions like diabetes in high-risk individuals. To help you maximize these benefits, we have organized the following evidence-backed recommendations:

Keep Fat Intake Low: Maintain daily fat under 20% of total calories by avoiding all added oils and sourcing fats solely from whole foods like chia seeds, cashews, and coconut milk.
Leverage Plant Sterols: Focus on naturally occurring sterols found in fruits, vegetables, and legumes to help block cholesterol absorption in the gut.
Target High Fiber: Aim for at least 40 grams of fiber daily from oats, beans, lentils, and whole grains to support digestive health, inflammation control, and blood lipid management.
Prioritize Plant Protein: Prevent muscle loss and balance blood sugar by including protein-rich foods such as lentils, chickpeas, freekeh, and barley in your daily meals.

Ready to customize your menu? Click the button below to access the PlexusDx meal planning tool. You can easily tailor this plan to your specific tastes using our "Swap" feature. Just follow these steps:

Locate the meal.
Click the three dots.
Select “Swap recipe”.
Choose “Swap” vs “Swap all”.
Keep clicking “Swap” to find alternatives that match plan rules like GF/DF/egg-free.

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.

Meal Planning Tool ➜

Diets & Meal Plans