High Protein Diet (Plant-Based)

This meal plan is a specialized vegan program designed to deliver 100 to 113 grams of plant-based protein daily, making it ideal for individuals with higher protein needs who adhere to meat-free lifestyles. By naturally excluding animal products, this plan strictly follows dairyfree, eggfree, vegan, and vegetarian guidelines, while also serving as a high-protein option for those following a pescatarian approach who wish to prioritize plant sources. Beyond macronutrients, this diet supports your unique biology by addressing key themes found in your PlexusDx genetic report. For example, high-protein intake can help counteract weaker satiety signals associated with the MC4R and FTO genes, while a focus on low-glycemic plants supports blood sugar regulation linked to the TCF7L2 gene. Additionally, by avoiding animal saturated fats, this plan aligns well with APOA2 variants related to fat sensitivity, and carefully selected plant foods help optimize nutrient absorption for genes like SLC40A1 (iron) and SLC30A8 (zinc).

This program is built on four evidence-based pillars: high-quality protein distribution, healthy fat balance, glycemic control, and gut microbiome support. It combines nutrient-dense whole foods to optimize muscle recovery, energy stability, and immune function without relying on animal products. To get the most out of this plan, focus on these key recommendations:

Prioritize plant protein: Consume at least 100 grams of protein daily from diverse sources like tofu, tempeh, edamame, quinoa, chickpeas, and plant-based protein powder to support muscle strength and hypertrophy.
Incorporate healthy fats: Include omega-3 sources like chia and flaxseeds, omega-6 from nuts, and omega-9 from olive and avocado oils to reduce inflammation and support heart health.
Choose low-glycemic carbohydrates: Focus on fiber-rich fruits, vegetables, and legumes to provide up to 50 grams of fiber daily, ensuring steady insulin levels and sustained energy.
Support gut health: Combine probiotic-rich foods with prebiotic vegetables like onions and garlic to restore healthy gut bacteria and boost immune defense.

Ready to start eating for your genes? Click the button below to access your personalized PlexusDx meal planning tool. If you have specific intolerances or simply want to try a different flavor, you can easily adjust any meal while keeping your nutrition targets on track. Just follow these steps:

Locate the meal you wish to change on your daily dashboard.
Click the three dots in the corner of the meal card.
Select “Swap recipe” from the menu options.
Choose “Swap” to change just that meal, or “Swap all” to replace it for the whole week.
Keep clicking “Swap” to browse alternatives until you find a delicious option that matches your specific dietary needs.

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