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mydna Custimised for you
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{"Type":"Mediterranean","Kj":"5500","Age":"19-50","Gender":"Female","Menus":[{"Reference":"breakfast","Name":"Breakfast","Type":"Mediterranean","Meat":"0.5","VegLowStarch":"","VegStarchy":"","Grain":"1","Dairy":"1","Fruit":"0.5","Fat":"1","Meals":[{"Reference":"eggontoast","Name":"Egg on toast","Ingredients":"1 large poached egg (60g) + 1 slice sourdough rye bread (40g) + avocado (20g) + 1 medium size raw sliced tomato (100g) ","Kj":"1500","Protein":"20","Carbs":"25","Fat":"12","Fibre":"6","Omega3":""},{"Reference":"muesliandyoghurt","Name":"Muesli and yoghurt","Ingredients":"1/3 cup untoasted muesli without dried fruit (30g) + high protein low fat plain yoghurt (200g) + 1 tbs pumpkin seeds (15g) + 1/2 banana (150g)","Kj":"1700","Protein":"30","Carbs":"40","Fat":"12","Fibre":"10","Omega3":""},{"Reference":"porridge","Name":"Porridge","Ingredients":"1/3 cup plain raw rolled oats (25g) + 1 cup high protein skim milk (250ml) + 1 tbs sunflower seeds (15g) + 1/2 grated apple (150g) + cinnamon sprinkles","Kj":"1700","Protein":"25","Carbs":"50","Fat":"10","Fibre":"10","Omega3":""}]},{"Reference":"lunch","Name":"Lunch","Type":"Mediterranean","Meat":"1","VegLowStarch":"3","VegStarchy":"","Grain":"1","Dairy":"","Fruit":"","Fat":"1","Meals":[{"Reference":"salmonandsalad","Name":"Salmon and salad","Ingredients":"grilled salmon (100g) + 3 cups mixed salad (e.g. lettuce, tomato, cucumber) + 1/2 cup cooked quinoa (80g) + 1 ts olive oil","Kj":"1700","Protein":"30","Carbs":"30","Fat":"15","Fibre":"8","Omega3":""},{"Reference":"chickenwrap","Name":"Chicken wrap","Ingredients":"grilled chicken breast (80g) + 1 mountain bread rye wrap (40g) + avocado (20g) + 3 cups mixed salad (e.g. salad, cabbage, capsicum)","Kj":"1600","Protein":"30","Carbs":"30","Fat":"5","Fibre":"9","Omega3":""}]},{"Reference":"afternoonsnack","Name":"Afternoon Snack","Type":"Mediterranean","Meat":"","VegLowStarch":"","VegStarchy":"","Grain":"","Dairy":"1","Fruit":"","Fat":"","Meals":[{"Reference":"yoghurt","Name":"Yoghurt","Ingredients":"low fat plain yoghurt (200g) ","Kj":"600","Protein":"10","Carbs":"10","Fat":"0.2","Fibre":"-","Omega3":""}]},{"Reference":"dinner","Name":"Dinner ","Type":"Mediterranean","Meat":"1","VegLowStarch":"2","VegStarchy":"","Grain":"1","Dairy":"","Fruit":"","Fat":"1","Meals":[{"Reference":"beefstirfry","Name":"Beef stir fry","Ingredients":"lean fat trimmed beef (65g) + 1 cup vegetables cooked (e.g. broccoli, cauliflower, carrot) + 1/2 cup brown rice cooked (80g) + 1 ts olive oil + 1 tbs soy sauce","Kj":"1500","Protein":"25","Carbs":"35","Fat":"9","Fibre":"9","Omega3":""},{"Reference":"fishandvegetables","Name":"Fish and vegetables","Ingredients":"barramundi fish grilled (100g) + 1 cup vegetables steamed (e.g. carrot, broccoli, zucchini) + 1/2 medium size baked sweet potato with skin on (75g) + 1 ts olive oil ","Kj":"1300","Protein":"25","Carbs":"25","Fat":"7","Fibre":"9","Omega3":""}]}]}