High Energy Diet

The High Energy Diet is a robust nutritional strategy designed to fuel individuals with elevated caloric demands, providing approximately 2,100 to 2,300 calories and over 100 grams of protein daily. Ideally suited for those needing to support active lifestyles or higher metabolic rates, this plan focuses on nutrient-dense whole foods while strictly adhering to gluten-free and dairy-free protocols. By eliminating common irritants like gluten and dairy, the menu helps reduce potential digestive stress while maximizing nutrient absorption. This approach directly complements insights from your PlexusDx report, particularly for genes like FTO and MC4R, which influence appetite regulation and satiety, as well as ADRB2 and UCP1, which play roles in energy expenditure, thermogenesis, and muscle metabolism. Rather than relying on empty calories, this diet strategically pairs macronutrients to support sustained energy and muscle preservation, harmonizing your daily intake with your body’s unique genetic metabolic framework.

This program is grounded in evidence-based nutrition principles that prioritize energy density without compromising metabolic health. The meal plan ensures that increased caloric intake is met with quality nutrients that support steady blood sugar levels and inflammation management. Key recommendations include:

Energy Needs: Reach daily requirements through balanced meals where carbohydrate sources are paired with healthy fats and proteins to create a steady, sustained release of energy throughout the day.
Low Glycemic Carbohydrates: Focus on low glycemic foods like vegetables, legumes, and whole grains to optimize blood sugar and insulin levels, providing up to 45 grams of fiber daily.
High-Quality Protein: Consume over 100 grams of protein per day from digestible sources such as chicken, salmon, turkey, beef, eggs, and quinoa to support muscle strength, hypertrophy, and recovery.
Omega-3 Fats: Incorporate anti-inflammatory fats from salmon, nut butters, nuts, and seeds to support cardiovascular health and cognitive function.

To customize this high-calorie plan to your specific tastes or dietary needs, click the button below to access the PlexusDx meal planning tool. You can easily modify any suggestion to better fit your preferences while staying within the diet's guidelines. Follow these simple steps to find the perfect alternative:

Locate the meal you wish to change in your planner.
Click the three dots associated with that meal card.
Select “Swap recipe” from the dropdown menu.
Choose “Swap” to change just that single meal, or “Swap all” to replace it across the entire plan.
Keep clicking “Swap” to cycle through delicious alternatives that match strict rules like gluten-free, dairy-free, or 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