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mydna Custimised for you
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{"Type":"Lower Fat (Omega-3 rich)","Kj":"6200","Age":"19-50","Gender":"Male","Menus":[{"Reference":"breakfast","Name":"Breakfast","Type":"Lower Fat (Omega-3 rich)","Meat":"1","VegLowStarch":"","VegStarchy":"","Grain":"1","Dairy":"1","Fruit":"1","Fat":"0-1","Meals":[{"Reference":"salmonontoast","Name":"Salmon on toast","Ingredients":"smoked salmon (100g) + 1 slice sourdough rye (40g) + cream cheese extra light (25g) + 1 medium size raw sliced tomato ","Kj":"1500","Protein":"30","Carbs":"30","Fat":"10","Fibre":"6","Omega3":"2.2"},{"Reference":"porridge","Name":"Porridge ","Ingredients":"1/3 cup plain raw rolled oats (25g) + 1 cup high protein skim milk (250ml) + 1 tbs chia seeds grounded (15g) + 1 grated apple (150g) + cinnamon sprinkles","Kj":"1800","Protein":"25","Carbs":"50","Fat":"10","Fibre":"10","Omega3":"1.9"},{"Reference":"muesliandyoghurt","Name":"Muesli and yoghurt","Ingredients":"1/3 cup untoasted muesli without dried fruit (30g) + high protein low fat plain yoghurt (200g) + 1 cup blueberries (150g) + 1tbs of grounded flax seeds (15mg)","Kj":"1800","Protein":"25","Carbs":"50","Fat":"10","Fibre":"10","Omega3":"2.3"}]},{"Reference":"lunch","Name":"Lunch","Type":"Lower Fat (Omega-3 rich)","Meat":"1","VegLowStarch":"3","VegStarchy":"","Grain":"1","Dairy":"","Fruit":"","Fat":"1","Meals":[{"Reference":"tunasalad","Name":"Tuna salad","Ingredients":"1 can tuna in spring water + 3-4 cups mixed salad (e.g. lettuce, tomato, cucumber) + 1/2 cup cooked quinoa (90g) + 1 ts olive oil ","Kj":"1800","Protein":"30","Carbs":"35","Fat":"9","Fibre":"10","Omega3":"1.5"},{"Reference":"chickenwrap","Name":"Chicken wrap","Ingredients":"grilled chicken breast (80g) + 1 mountain bread rye wrap (25-40g) + avocado (20g)+ 3-4 cups mixed salad (e.g. lettuce, cabbage, capsicum)","Kj":"1500","Protein":"30","Carbs":"30","Fat":"4","Fibre":"9","Omega3":"0.4-0.7"}]},{"Reference":"afternoonsnack","Name":"Afternoon Snack","Type":"Lower Fat (Omega-3 rich)","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":"0"}]},{"Reference":"dinner","Name":"Dinner ","Type":"Lower Fat (Omega-3 rich)","Meat":"1","VegLowStarch":"3","VegStarchy":"","Grain":"1","Dairy":"","Fruit":"","Fat":"1","Meals":[{"Reference":"beefstirfry","Name":"Beef stir fry","Ingredients":"lean fat trimmed beef (65g) + 1.5-2 cups vegetables cooked (e.g. broccoli, cauliflower, onion) + 1/2 cup brown rice cooked (80g) + 1 ts olive oil + 1 tbs soy sauce","Kj":"1700","Protein":"25","Carbs":"45","Fat":"10","Fibre":"15","Omega3":"0.4-0.7"},{"Reference":"fishandvegetables","Name":"Fish and vegetables","Ingredients":" blue grenadier grilled (100g) + 1.5-2 cups vegetables steamed (e.g. carrot, asparagus, broccoli) + 1/2 medium size baked sweet potato with skin on (75g) + 1 ts olive oil ","Kj":"1600","Protein":"25","Carbs":"30","Fat":"7","Fibre":"10","Omega3":"1"}]}]}