recommended approach
The food and meal lists in this report have been tailored to help JEFF get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle.
| approach | average glucose (mg/dL) | average glucose (mmol/L) | selected |
|---|---|---|---|
| therapeutic ketosis | > 140 | > 7.8 | |
| diabetes management | 108 to 140 | 6.8 to 7.8 | |
| weight loss & blood sugar control | 100 to 108 | 5.4 to 6.0 | |
| weight loss | < 97 | < 5.4 | |
| most nutrient dense | < 97 | < 5.4 | |
| nutrient dense maintenance | < 97 | < 5.4 | |
| lean bulking | < 97 | < 5.4 | |
| athletic performance | < 97 | < 5.4 |
micronutrient profile
The chart below shows the micronutrients provided by JEFF’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide JEFF with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.
Most people do not meet the recommended intake vitamin D from their food so ensuring adequate sun exposure and vitamin D supplementation is important.
nutrient ratios
The graphs below show the key micronutrient ratios in your diet. The Nutrient Optimiser uses the micronutrient ratios as a safety check to make sure that you’re emphasising foods or meals that might worsen these micronutrient imbalances. For more details about micronutrient ratios check out article.
nutrients to prioritise
Going forward, we want to prioritise the micronutrients that JEFF’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: depression, hypothyroidism, inflammation, low testosterone, sleep apnea.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin K1 | 22% | |
| Potassium | 26% | |
| Phosphorus | 34% | |
| Tryptophan | 40% | |
| Lysine | 46% | |
| Methionine | 46% | |
| Histidine | 47% | |
| Tyrosine | 47% | |
| Threonine | 50% | |
| Sodium | 52% | |
| Cystine | 60% | |
| Phenylalanine | 61% | |
| Calcium | 76% |
optimal foods for you
The foods listed below will provide JEFF with the nutrients that he is currently not getting in large amounts while also aligning with his goal of lean bulking . The foods are ranked in descending order of priority (from the top of the page to the bottom).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| egg white | 15.0 | 0.52 | 74% |
| veal | 14.8 | 1.51 | 65% |
| chicken breast | 15.3 | 1.48 | 60% |
| pork shoulder | 13.1 | 1.62 | 56% |
| leg ham | 13.1 | 1.65 | 56% |
| lean pastrami | 10.9 | 0.95 | 72% |
| ground pork | 12.9 | 1.85 | 54% |
| cream cheese (low fat) | 9.5 | 1.05 | 76% |
| pork chops | 12.2 | 1.74 | 54% |
| porterhouse steak (fat trimmed) | 13.7 | 1.45 | 50% |
| beef liver | 10.4 | 1.75 | 60% |
| pork liver | 10.4 | 1.65 | 59% |
| beef roast | 12.1 | 1.78 | 48% |
| chuck steak | 10.9 | 1.94 | 51% |
| sirloin steak (lean) | 10.1 | 1.77 | 57% |
| lamb kidney | 12.2 | 1.12 | 52% |
| top round steak | 9.5 | 2.09 | 56% |
| ground beef (lean) | 9.7 | 1.44 | 60% |
| bison | 10.5 | 1.71 | 53% |
| veal liver | 9.5 | 1.92 | 55% |
| lamb shank | 10.6 | 1.96 | 48% |
| beef heart | 9.8 | 1.79 | 52% |
| beef tripe | 10.7 | 1.03 | 55% |
| beef kidney | 9.7 | 1.57 | 52% |
| rib eye fillet | 10.2 | 1.99 | 45% |
| lamb lungs | 9.3 | 0.95 | 58% |
| lamb heart | 10.3 | 1.61 | 48% |
| chicken liver | 9.0 | 1.72 | 50% |
| lamb liver | 9.2 | 1.68 | 48% |
| chicken drumstick | 9.5 | 1.49 | 47% |
| veal loin | 7.9 | 1.75 | 48% |
| cottage cheese (low fat) | 6.5 | 0.81 | 62% |
| pork (lean) | 8.0 | 2.09 | 44% |
| turkey | 5.4 | 1.12 | 63% |
| sour cream (fat free) | -0.3 | 0.74 | 93% |
| roast beef | 8.5 | 2.19 | 38% |
| chocolate milk (fat free) | 0.0 | 0.67 | 91% |
| lamb sweetbread | 8.5 | 1.44 | 43% |
| turkey gizzard | 5.1 | 1.55 | 57% |
| roast pork | 7.5 | 1.99 | 41% |
| turkey | 5.6 | 1.89 | 50% |
| non-fat yogurt | -2.5 | 0.78 | 96% |
| pork ribs | 6.9 | 2.16 | 39% |
| pork loin | 6.9 | 1.93 | 41% |
| cheddar | 5.7 | 1.73 | 48% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| cod | 16.3 | 2.9 | 71% |
| haddock | 15.9 | 1.16 | 71% |
| white fish | 16.0 | 1.08 | 70% |
| halibut | 16.5 | 1.11 | 66% |
| pollock | 15.7 | 1.11 | 69% |
| welk | 8.8 | 2.75 | 82% |
| whiting | 15.1 | 1.16 | 66% |
| lobster | 14.5 | 0.89 | 71% |
| orange roughy | 14.2 | 1.05 | 70% |
| crab | 14.5 | 0.83 | 71% |
| rockfish | 15.0 | 1.09 | 66% |
| shrimp | 13.5 | 1.19 | 69% |
| clam | 11.9 | 1.42 | 73% |
| crayfish | 14.3 | 0.82 | 67% |
| octopus | 10.9 | 1.64 | 71% |
| perch | 13.7 | 0.96 | 62% |
| flounder | 13.4 | 0.86 | 57% |
| salmon | 12.7 | 1.56 | 52% |
| scallop | 6.7 | 1.11 | 77% |
| tuna | 10.0 | 1.84 | 52% |
| fish roe | 11.1 | 1.43 | 47% |
| molluscs | 5.9 | 0.69 | 77% |
| sturgeon | 9.0 | 1.35 | 49% |
| trout | 8.3 | 1.68 | 45% |
| mussel | 5.8 | 0.86 | 63% |
| anchovy | 7.0 | 2.1 | 44% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spirulina | 13.8 | 0.26 | 70% |
| seaweed (laver) | 11.1 | 0.35 | 80% |
| candied fruit | -0.7 | 3.22 | 98% |
| watercress | 12.2 | 0.11 | 65% |
| raisins | 0.1 | 2.96 | 89% |
| dried currants | 0.1 | 2.83 | 88% |
| lemongrass | 1.3 | 0.99 | 93% |
| poi | -0.3 | 1.12 | 97% |
| wheat, soft white | -0.4 | 3.4 | 76% |
| egg noodles, enriched | -0.7 | 4.75 | 64% |
| amaranth leaves | 3.2 | 0.21 | 86% |
| oat flour | -0.5 | 4.04 | 67% |
| apple juice | 0.0 | 0.47 | 97% |
| prune juice | 0.3 | 0.71 | 93% |
| grapefruit juice | 0.2 | 0.46 | 95% |
| apricot nectar | -0.2 | 0.56 | 94% |
| jerusalem-artichokes | 0.8 | 0.73 | 87% |
| prunes | 0.2 | 1.07 | 87% |
| kidney beans | -2.1 | 3.37 | 74% |
| black beans | -2.4 | 3.41 | 73% |
| spinach | 9.2 | 0.23 | 49% |
| quince | 0.3 | 0.57 | 86% |
| guava nectar | -0.6 | 0.48 | 89% |
| wheat flour | -7.6 | 3.63 | 91% |
macronutrients
The macronutrient split of JEFF’s diet is shown in the chart below.
protein
JEFF’s protein intake is 1.7g/kg LBM or 112g/day.
The average protein intake for all people who have had a Nutrient Optimiser analysis done is 1.9g/kg LBM, with half of the population sitting between 1.4 and 2.5g/kg LBM.
Generally accepted minimum protein intake levels are shown in the table below. Higher levels are required to support lean body mass if you are more muscular and/or more active.
The table below shows how JEFF’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 26 |
| RDI/sedentary | ~11% | 0.8 | 52 |
| typical | ~16% | 1.2 | 78 |
| minimum nutrient optimiser | ~24% | 1.8 | 90 |
| JEFF | 44% | 1.72 | 112 |
macro targets
While JEFF’s primary focus should be on nutrient density, the table below shows the macro ranges required to achieve a reasonable level of nutrition. These ranges can be entered in Cronometer as a guide.
| macros | lower limit | upper limit |
|---|---|---|
| protein (g) | 90 | 220 |
| fat (g) | 25 | 85 |
| carbs (g) | 0 | 135 |
| energy (calories) | 1650 |
Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.
daily nutrient score
The chart below shows a comparison of the nutrient density of JEFF’s food log based on the harder to find 50% of the essential nutrients. JEFF’s most nutrient dense day is April 16 2019 while his least nutrient-dense day is April 18 2019.
best and worst days
JEFF’s food diary for the best and worst days are shown below for comparison. JEFF should try to eat more of the foods towards the top and less of the ones towards the bottom of these tables.
Note: If you don't see worst and best days please upload your servings.csv file from Cronometer. Cronometer API doesn't allow individual foods to be imported.
Best Day
| food name | energy (kcal) |
|---|---|
| Fitjoy, Protein Bar, Cookie Dough Brownie | 210 |
| MyProtein, Greens Superfood Blend | 13 |
| CVS Health, Fish Oil, 1000mg | 30 |
| MTS Nutrition, Machine Fuel, Strawberry Kiwi | 20 |
| MyProtein, Greens Superfood Blend | 25 |
| Food For Life Ezekiel 4:9, Sprouted Whole Grain Bread, Ezekiel 4:9, Flourless, Low Sodium | 160 |
| Hamburger or Ground Beef, 80% Lean | 418 |
| Kroger, Seedless Raisins | 85 |
| MyProtein, Bedtime Extreme, Chocolate Smooth | 209 |
Worst Day
| food name | energy (kcal) |
|---|---|
| MyProtein, Greens Superfood Blend | 13 |
| Muscle Pharm, Combat Crunch, Cinnamon Twist, Hybrid Series | 210 |
| CVS Health, Fish Oil, 1000mg | 30 |
| MyProtein, Greens Superfood Blend | 25 |
| Man Sports Iso-Protein Pancakes N Syrup | 220 |
| Kroger, Old Fashioned, 100% Whole Grain Oats | 300 |
| MyProtein, Bedtime Extreme, Chocolate Smooth | 209 |
diet log analysis
How much protein will maximise satiety?
How much fat will maximise satiety?
Should you eat more or less carbs?
How many net carbs will maximise satiety?
How much fiber will maximise satiety?
What macros contribute the most to you overeating?
How much sugar should you eat to lose weight?
Which days of the week are best/worst for you?
Does water consumption improve weight management?
Insulin Load (g)
Insulinogenic Calories (%)
Net Carbs (g)
Protein (g)
optimized recipes for you
optimized recipes for lean bulking
The meals listed below will provide more of the nutrients JEFF is not getting in large quantities while also helping with his goal of building muscle.
- salted caramel protein coffee
- turkey & spinach egg white omelette
- shrimp fajitas taco
- spicy sriracha shrimp & crispy cabbage
- Ahi tuna & asparagus
- prawn & stir fry vege
- spinach, cottage cheese & protein sludge
- surf & turf
- garlic & chilli prawns
- tuna, salad & sprouts
- green Hulk omelette with chicken
- PSMF green smoothie
- strawberry protein fluff
- Ketogains protein pudding
- chinese prawn & cabbage stir fry
- quick tuna salad
- low fat spinach muffins
- Hulk green smoothie
- Popeye bowl
- PSMF Flan
- beef, ham, broccoli & cauliflower
- protein powder & coconut water
- shrimp taco
- steak, mushrooms & asparagus
- spinach stuffed chicken breast
- chicken breast, mushrooms, broccoli, spinach, asparagus
- carne asada burrito
- cod, veggies & pickles
- Martylent
- shrimp & zucchini with asiago cheese
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances