High Calorie, High Protein Diet

Designed for those with exceptional energy expenditure, the High Calorie, High Protein Diet delivers 3,000 to 3,200 calories and up to 206 grams of protein daily to maximize muscle synthesis and recovery. We have tailored this plan to be strictly gluten-free and soy-free, allowing you to fuel your body intensely without compromising your dietary restrictions. This nutritional strategy is particularly beneficial for supporting the biological pathways highlighted in your PlexusDx report, such as the rapid energy production cycles governed by the CKM and GATM genes, and the muscle recovery and inflammatory responses modulated by IL6, IGF2, and ACTN3.

The foundation of this diet rests on four evidence-based pillars designed to optimize physical performance and health: prioritizing complete proteins for tissue repair, incorporating omega-3 fatty acids to manage inflammation, selecting low-glycemic carbohydrates for sustained energy, and integrating gut-supporting foods. By focusing on nutrient density rather than just caloric volume, this protocol ensures your body has the specific building blocks needed to build lean mass and maintain stamina under stress.

High-Quality Protein: Consuming up to 206g daily from sources like chicken, salmon, eggs, and quinoa supports muscle hypertrophy and helps balance blood sugar.
Omega-3 Fats: Foods like salmon, tuna, nuts, and seeds provide EPA and DHA to reduce inflammation and support immune and cognitive function.
Low Glycemic Foods: Fiber-rich fruits, vegetables, legumes, and whole grains help stabilize insulin levels and provide a steady release of energy throughout the day.
Prebiotics & Probiotics: Nutrient-dense options like yogurt with fruit help restore gut microbiota balance that can be impacted by physical stress and illness.

To get started, click the button below to access your personalized meal planning tool. If you need to adjust any meal to better fit your preferences or pantry, follow this simple “Swap” flow:

Locate the meal you wish to change in your daily view.
Click the three dots associated with that meal card.
Select “Swap recipe” from the dropdown menu.
Choose “Swap” to change just this meal instance, or “Swap all” to replace it for the entire plan.
Keep clicking “Swap” to find alternative recipes that automatically match your plan's rules, such as gluten-free and soy-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