consumerportal/assets/data/dietv2/plans/female19-50yo7900kjlowfat.json

mydna Custimised for you

{"Type":"Lower Fat","Kj":"7900","Age":"19-50","Gender":"Female","Menus":[{"Reference":"breakfast","Name":"Breakfast","Type":"Lower Fat","Meat":"0.5","VegLowStarch":"","VegStarchy":"","Grain":"2","Dairy":"1","Fruit":"1","Fat":"0-1","Meals":[{"Reference":"eggontoast","Name":"Egg on toast","Ingredients":"1 large poached egg (60g) + 2 slices sourdough rye bread (80g) + avocado (20g) + 1 medium size raw sliced tomato (100g)","Kj":"1700","Protein":"20","Carbs":"55","Fat":"13","Fibre":"8","Omega3":""},{"Reference":"muesliandyoghurt","Name":"Muesli and yoghurt","Ingredients":"1/2 cup untoasted muesli without dried fruit (60g) + low fat plain yoghurt (200g) + 1 cup blueberries (150g)","Kj":"2000","Protein":"20","Carbs":"55","Fat":"10","Fibre":"10","Omega3":""},{"Reference":"porridge","Name":"Porridge","Ingredients":"1/2 cup plain raw rolled oats (45g) + 1 cup skim milk (250ml) + 1 tbs pumpkin seeds + 1 grated apple (150g) + cinnamon sprinkles","Kj":"1800","Protein":"15","Carbs":"60","Fat":"10","Fibre":"12","Omega3":""}]},{"Reference":"lunch","Name":"Lunch","Type":"Lower Fat","Meat":"1","VegLowStarch":"3","VegStarchy":"","Grain":"2","Dairy":"0.5","Fruit":"","Fat":"0-1","Meals":[{"Reference":"salmonandsalad","Name":"Salmon and salad","Ingredients":"grilled salmon (100g) + 3 cups mixed salad (e.g. lettuce, tomato, cucumber) + 1 cup cooked quinoa (190g) + low fat feta cheese (20g) + 1 ts olive oil","Kj":"2500","Protein":"35","Carbs":"60","Fat":"23","Fibre":"12","Omega3":""},{"Reference":"chickenwrap","Name":"Chicken wrap","Ingredients":"grilled chicken breast (80g) + 1 rye wrap (80g) + 3 cups mixed salad (e.g. lettuce, cabbage, capsicum) + spread low fat yoghurt plain (100g)","Kj":"2000","Protein":"35","Carbs":"60","Fat":"5","Fibre":"10","Omega3":""}]},{"Reference":"afternoonsnack","Name":"Afternoon Snack","Type":"Lower Fat","Meat":"","VegLowStarch":"","VegStarchy":"","Grain":"","Dairy":"1","Fruit":"1","Fat":"","Meals":[{"Reference":"yoghurt","Name":"Yoghurt","Ingredients":"low fat plain yoghurt (200g) + 1 banana (150g)","Kj":"1000","Protein":"10","Carbs":"30","Fat":"0.2","Fibre":"3","Omega3":""}]},{"Reference":"dinner","Name":"Dinner ","Type":"Lower Fat","Meat":"1","VegLowStarch":"3","VegStarchy":"","Grain":"2","Dairy":"","Fruit":"","Fat":"1","Meals":[{"Reference":"chickenstirfry","Name":"Chicken stir fry","Ingredients":"chicken breast (80g) + 1.5 cups vegetables cooked  (e.g. broccoli, carrot, onion) + 1 cup brown rice cooked (160g) + 1 ts olive oil + 1 tbs soy sauce","Kj":"2100","Protein":"30","Carbs":"60","Fat":"9","Fibre":"11","Omega3":""},{"Reference":"steakandvegetables","Name":"Steak and vegetables","Ingredients":"lean fat trimmed beef (65g) + 1.5 cups vegetables steamed (e.g. zucchini, asparagus, broccolini) + 1 medium size baked sweet potato with skin on (150g) + 1 ts olive oil ","Kj":"1800","Protein":"25","Carbs":"45","Fat":"10","Fibre":"10","Omega3":""}]}]}