Nutrition

How To Create
The Perfect Meal Plan
A Simple Guide To Building Delicious,
Balanced, Exciting Meals
We all know how hard it is to consistently eat healthy,
especially when you don’t have the time to prepare ahead.
Worry not, we have curated a simple cheat sheet to on your dietary needs, genetic profile, your size,
guide you on your way to building nutritious meals goals, activity levels etc. This guide could change
for any time of day. You just need to customise by your relationship with food - it takes the hustle out
mixing and matching the ingredients based of meal planning:

Step 1:
Choose Your Ingredients

Breakfasts
Slow-Release Carb Protein Fruit (or veggies) Healthy Fat

Whole Grain Bread Egg Spinach Avocado Oil

Toast makes a perfect Poached, boiled, Use as a base for Perfect for high
on-the-go base for scrambled, omelettes poached eggs, or add a temperature cooking!
eggs, nut butter, or avo. (the options are handful to smoothies.
endless).

Oats Nut Butter Blueberries Chia Seeds

Delicious as a porridge, Drizzle on porridge, add Delicious as they Soak with oats to
or raw in overnight oats to smoothies, or simply are! Or add to oats, thicken overnight oats,
or smoothies. spread over toast. smoothies, or yoghurt. or simply whizz them in
a smoothie.

High Fibre Muesli Greek Yoghurt Apple Crushed Walnuts

Go for low sugar, high A great way to add Grate raw apple into Gives oats, cereal,
fibre options. protein to smoothies, overnight oats, or or smoothies a
oats and cereal. saute and use to nutty twist.
top porridge.
Quick Lunches or Light Meals
Slow-Release Carb Protein Veggies Healthy Fat

Wholegrain Wraps Tinned Tuna Rocket Mayonnaise

A simple base for any Perfect for salad, Adds a bite to boring Make your own in a
protein or veggie. wraps, and sandwiches. salad leaves. blender using olive oil,
Drain and rinse to Also great in vinegar and egg yolks!
reduce salt. sandwiches and wraps.

Rye Bread Cottage Cheese Tomatoes Avocado

A great base for avo Choose low fat options Top avo toast with Delicious on salads and
toast or sandwiches. where possible. Chunky sliced tomatoes, or add toast, or in wraps
Fills the hungriest vs. smooth is up to you! them to your salads and sandwiches.
of tummies. and wraps.

Quinoa Edamame Beans Bell Peppers Walnut Oil

Cook a batch of quinoa Buy them shelled and Roast with onion and Perfect for dressings
for the week, and use it frozen for convenience. olive oil and add to and vinaigrettes. Whisk
as a base for salads and Other legumes such warm meals, or chill with your favourite
nourishing bowls. as chickpeas are also a them and add to salads vinegar, mustard
great protein source. and wraps. and herbs.
Dinners or Main Meals
Slow-Release Carb Protein Veggies Healthy Fat

Sweet Potato Salmon Broccoli Olive Oil

Roast in the oven Marinate in lemon juice, Sauté in olive oil with One of the healthiest
or steam for 25-35 garlic and low sodium garlic and chilli flakes, or oils - packed with
minutes. Serve whole soy sauce, and bake, roast until crispy. antioxidants. Olive
or mashed. steam or sauté for oil is safe to use for
10 minutes. moderate heat cooking.

New Potatoes Chicken Brussel Sprouts Almond Flakes

Steam whole and top Roast or saute chicken Slice thinly, and sauté Toasted almond flakes
with greek yoghurt, or breasts whole, or slice until cooked. Garnish make a crunchy addition
roast until crispy with into strips and use in with chilli flakes, lemon to cooked greens such
olive oil. curries and stir fries. juice and toasted nuts. as broccoli, kale and
Keep the skin on! sprouts.

Brown Rice Tofu Bok Choy Sesame Oil

Perfect for batch A great plant-based Add bok choy to your A great oil for high heat
cooking! Brown rice protein. Marinate in soy favourite colourful stir cooking. Gives a deli-
makes a great base for sauce, rice vinegar and fry vegetable mix, and cious nutty flavour to
stir-fries, curries, honey before cooking. sauté on high heat. stir fries.
and pilafs.

Lentils Steak Green Beans Sunflower Seeds

Tinned lentils, drained, Choose a lean cut and Lightly steamed or Toasted seeds are
rinsed and sautéed marinate in wine and quickly sautéed, green delicious in salads, and
with onions and veggies herbs before pan frying. beans are best served pair well with cabbage,
are delicious and Remember to limit red bright green and Brussel sprouts and
convenient. meat to less than 3 slightly crunchy. Add green beans.
times per week. toasted seeds and a
squeeze of lemon juice.
Step 2:
You can use our handy portion guide below:

Slow-Release Carb Protein Veggies & Fruit Healthy Fat

1/2 fist = 1 serving 1 palm = 1 serving Veggies: 1 thumb tip = 1 serving

1 fist, raw = 1 serving of oil
Women: 1-2 servings Women: 2/3 serving at 1/2 fist cooked = 1 serving 1 full thumb = 1 serving of
per meal. breakfast, 1 serving at avo or nuts
Men: 2-3 servings lunch and dinner. Everyone: 2 servings at
per meal. Men: 2/3 serving at break- most meals Women: 1-2 servings
fast, 2 servings at lunch per meal.
*1 serving also = 1 slice and dinner. Fruit: Men: 2-3 servings
of bread. ½ fist chopped = per meal.
*1 serving also = 3 eggs 1 serving

Everyone: 2-3 servings

per day.

Don’t Forget Snacks:

High fibre snacks such as fruit, vegetable sticks, or popcorn will help keep you full between meals, and
high protein snacks such as yoghurt, nuts or cheese will keep hunger at bay. If you are a snacker, plan
snacks every 3 hours to prevent constant grazing.

Adjust Your Portions:

Our nutrition needs differ vastly, and the suggested portions are simply a guide. You can adjust your
portions up or down according to factors such as:

• Your size and goals

• Your DNAfit results (carbohydrate and fat sensitivity)*
• How active you are
• How frequently you eat

*For more information visit DNAfit.com

Step 3:
Mix and Match Ingredients
We encourage you to get creative with your meals, but always keep it balanced with a slow-release carb, protein,
healthy fat and colourful fruit or vegetables. Check out our example meal plan:

Breakfast: Green Smoothie

Oats + Greek yoghurt + spinach
and blueberries + chia seeds

Snack 1
Apple + nuts

Lunch
Rye toast + cottage cheese + tomato
and rocket + avocado

Snack 2:
Strawberries + dark chocolate

Dinner: Chicken Stir Fry

Brown rice + chicken + bok choy and
stir fry vegetables + sesame oil