recommended approach
The food and meal lists in this report have been tailored to help Zoe get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance and being zero carb.
| 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 Zoe’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Zoe with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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 Zoe’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin C | 54% | |
| Calcium | 57% | |
| Folate | 69% | |
| Vitamin E | 70% | |
| Vitamin K1 | 86% | |
| Manganese | 91% | |
| Vitamin D | 120% | |
| Sodium | 152% | |
| Iron | 172% | |
| Magnesium | 194% | |
| Copper | 212% | |
| Omega-3 | 230% | |
| Panto Acid (B5) | 278% |
optimal foods for you
The foods listed below will provide Zoe with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . 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 |
|---|---|---|---|
| turkey liver | 3.5 | 1.89 | 47% |
| sweetbread | 1.2 | 3.18 | 12% |
| lamb brains | 1.8 | 1.54 | 27% |
| beef kidney | 2.4 | 1.57 | 52% |
| lamb | -1.1 | 6.39 | 4% |
| lamb heart | 1.2 | 1.61 | 48% |
| beef heart | 1.1 | 1.79 | 52% |
| beef tripe | 1.4 | 1.03 | 55% |
| goat cheese | -1.0 | 2.64 | 21% |
| pork ribs | -1.6 | 3.61 | 18% |
| ground turkey | -1.0 | 2.58 | 30% |
| duck | -1.7 | 3.37 | 18% |
| lamb sweetbread | -0.2 | 1.44 | 43% |
| lamb rib | -2.0 | 3.61 | 19% |
| ham | -0.9 | 1.49 | 29% |
| turkey heart | -0.5 | 1.74 | 47% |
| lamb chop | -0.9 | 2.34 | 42% |
| t-bone steak | -1.7 | 2.94 | 26% |
| beef rib eye steak | -1.3 | 2.48 | 32% |
| headcheese | -1.4 | 1.57 | 20% |
| lamb shank | -0.8 | 1.96 | 48% |
| turkey | -1.5 | 2.21 | 28% |
| beef brisket, flat half | -1.8 | 2.98 | 31% |
| beef brisket | -1.4 | 2.44 | 37% |
| beef brisket, flat half | -1.8 | 2.89 | 32% |
| ground beef 70/30 | -1.8 | 2.77 | 30% |
| beef rib, small end | -1.8 | 2.78 | 31% |
| beef tenderloin steak | -1.8 | 2.73 | 31% |
| ground beef, 80/20 | -1.8 | 2.7 | 31% |
| beef loin | -1.9 | 2.78 | 30% |
| lamb lungs | -0.3 | 0.95 | 58% |
| ground beef 70/30 | -1.8 | 2.7 | 30% |
| ground beef, 75/25 | -1.8 | 2.77 | 31% |
| flank, steak | -1.7 | 2.63 | 32% |
| beef rib, eye | -1.8 | 2.65 | 32% |
| beef tenderloin steak | -1.8 | 2.62 | 32% |
| beef brisket | -1.8 | 2.8 | 33% |
| lamb leg | -1.8 | 2.58 | 31% |
| pork loin | -1.3 | 1.93 | 41% |
| beef shortribs | -1.9 | 2.95 | 33% |
| beef loin, top loin | -1.8 | 2.5 | 34% |
| roast pork | -1.4 | 1.99 | 41% |
| ground beef | -1.9 | 2.48 | 30% |
| elk | -1.2 | 1.93 | 44% |
| sirloin steak | -1.8 | 2.43 | 36% |
| pork ribs | -1.5 | 2.16 | 39% |
| chicken | -1.7 | 2.19 | 36% |
| bison | -1.0 | 1.71 | 53% |
| rotisserie chicken thigh | -1.6 | 1.93 | 39% |
| chicken breast | -0.8 | 1.48 | 60% |
| beef roast | -1.3 | 1.78 | 48% |
| roast beef | -1.8 | 2.19 | 38% |
| roast ham | -1.5 | 1.78 | 41% |
| veal loin | -1.3 | 1.75 | 48% |
| pork chops | -1.2 | 1.74 | 54% |
| lamb (lean) | -1.4 | 1.44 | 43% |
| pork (lean) | -1.7 | 2.09 | 44% |
| chicken drumstick | -1.5 | 1.49 | 47% |
| turkey gizzard | -1.2 | 1.55 | 57% |
| chuck steak | -1.6 | 1.94 | 51% |
| leg ham | -1.4 | 1.65 | 56% |
| porterhouse steak (fat trimmed) | -1.6 | 1.45 | 50% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 3.1 | 3.05 | 14% |
| trout | 4.0 | 1.68 | 45% |
| crab | 4.6 | 0.83 | 71% |
| lobster | 4.2 | 0.89 | 71% |
| sardine | 2.5 | 2.08 | 38% |
| salmon | 3.1 | 1.56 | 52% |
| anchovy | 2.4 | 2.1 | 44% |
| crayfish | 3.4 | 0.82 | 67% |
| sturgeon | 2.7 | 1.35 | 49% |
| herring | 1.3 | 2.17 | 36% |
| flounder | 2.1 | 0.86 | 57% |
| tuna | 1.2 | 1.84 | 52% |
| white fish | 2.0 | 1.08 | 70% |
| rockfish | 1.7 | 1.09 | 66% |
| halibut | 1.4 | 1.11 | 66% |
| whiting | 1.3 | 1.16 | 66% |
| cod | 0.5 | 2.9 | 71% |
| pollock | 1.2 | 1.11 | 69% |
| perch | 0.9 | 0.96 | 62% |
| haddock | 0.1 | 1.16 | 71% |
| orange roughy | -0.7 | 1.05 | 70% |
macronutrients
The macronutrient split of Zoe’s diet is shown in the chart below.
macro targets
While Zoe’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) | 70 | 175 |
| fat (g) | 15 | 115 |
| carbs (g) | 0 | 0 |
| energy (calories) | 1600 |
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 Zoe’s food log based on the harder to find 50% of the essential nutrients. Zoe’s most nutrient dense day is May 04 2019 while her least nutrient-dense day is May 05 2019.
best and worst days
Zoe’s food diary for the best and worst days are shown below for comparison. Zoe 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) |
|---|---|
| Sardines, Cooked | 148 |
| Soy Sauce | 3 |
| Sesame Seeds, Hulled, Dried | 20 |
| Sesame Oil | 10 |
| Eggs, Cooked | 136 |
| Egg Whites Only, Cooked | 15 |
| Celery, Raw | 5 |
| Kimchi | 5 |
| Kefir | 163 |
| Raw Egg, Yolk | 94 |
| Vanilla Extract | 12 |
| Maple Syrup | 8 |
| Sunflower Seeds, Raw | 29 |
| Spinach, Raw | 7 |
| Celery, Raw | 2 |
| Tomato Raw, Includes Cherry, Grape, Roma | 5 |
| Eggs, Cooked | 136 |
| Hamburger or Ground Beef, 80% Lean | 429 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Banana, Fresh | 90 |
| Eggs, Cooked | 95 |
| Bacon, Pork | 225 |
| Tomato Raw, Includes Cherry, Grape, Roma | 5 |
| Spinach, Raw | 3 |
| Celery, Raw | 3 |
| Milk, Whole | 28 |
| Whipping Cream, Extra Heavy, Gourmet, Not Whipped | 303 |
| Vanilla Extract | 2 |
| Maple Syrup | 101 |
| Cocoa Powder, Unsweetened | 9 |
| Tomato Raw, Includes Cherry, Grape, Roma | 6 |
| Pork Ribs, Back, Fresh | 660 |
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 maintenance
The meals listed below will provide more of the nutrients Zoe is not getting in large quantities while also helping with her goal of nutrient dense maintenance.
- baked kale chips
- lean burgers, spinach & mushrooms
- lemon vegetables
- broccoli soup
- green juice
- cauliflower & spinach soup
- Hulk green smoothie
- sautéed spinach & mushrooms
- cod, veggies & pickles
- sautéed spinach with bacon
- quick fish salad with mussels
- cruciferous juice
- halibut with mixed salad & seeds
- cauliflower soup
- salmon, chicory, sauerkraut & greens
- salmon & salad bowl
- roast turmeric cauliflower
- broccoli, egg white, mackerel, oysters & sauerkraut
- arugula salad
- Popeye bowl
- roo burgers, asparagus, avo & cucumber
- quinoa stuffed peppers
- zucchini & carrot fritters
- salmon, broccoli & vege
- chicken liver mushroom pate
- parsley & spinach salad
- medium fat spinach omelette
- Rhonda Patrick Smoothie 1
- chicken breast, mushrooms, broccoli, spinach, asparagus
- salmon, asparagus, spinach & mushroom
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances