recommended approach
The food and meal lists in this report have been tailored to help Shell get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss.
| 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 Shell’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Shell 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 Shell’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: fatigue, hypothyroidism, inflammation, insomnia.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 35% | |
| Vitamin E | 56% | |
| Vitamin D | 59% | |
| Phosphorus | 80% | |
| Thiamin (B1) | 80% | |
| Magnesium | 88% | |
| Iron | 92% | |
| Zinc | 102% | |
| Potassium | 106% | |
| Omega-3 | 122% | |
| Sodium | 125% | |
| Niacin (B3) | 140% | |
| Manganese | 141% |
optimal foods for you
The foods listed below will provide Shell with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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 |
|---|---|---|---|
| lamb kidney | 4.6 | 1.12 | 52% |
| lamb liver | 4.2 | 1.68 | 48% |
| chicken liver | 3.6 | 1.72 | 50% |
| pork liver | 3.3 | 1.65 | 59% |
| beef liver | 2.8 | 1.75 | 60% |
| beef tripe | 2.4 | 1.03 | 55% |
| lamb lungs | 2.3 | 0.95 | 58% |
| lean pastrami | 2.3 | 0.95 | 72% |
| veal liver | 2.7 | 1.92 | 55% |
| pork chops | 1.8 | 1.74 | 54% |
| beef kidney | 1.4 | 1.57 | 52% |
| turkey heart | 1.3 | 1.74 | 47% |
| ground beef (lean) | 1.1 | 1.44 | 60% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| oysters | 4.2 | 1.02 | 59% |
| mussel | 2.8 | 0.86 | 63% |
| fish roe | 3.0 | 1.43 | 47% |
| crab | 2.1 | 0.83 | 71% |
| anchovy | 2.6 | 2.1 | 44% |
| sturgeon | 2.1 | 1.35 | 49% |
| octopus | 2.2 | 1.64 | 71% |
| halibut | 1.8 | 1.11 | 66% |
| salmon | 2.0 | 1.56 | 52% |
| trout | 1.9 | 1.68 | 45% |
| crayfish | 1.2 | 0.82 | 67% |
| lobster | 0.9 | 0.89 | 71% |
| mollusks conch | 1.1 | 1.3 | 54% |
| white fish | 1.0 | 1.08 | 70% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spinach | 10.9 | 0.23 | 49% |
| beet greens | 9.8 | 0.22 | 35% |
| coriander | 9.2 | 0.23 | 30% |
| endive | 9.0 | 0.17 | 7% |
| asparagus | 8.6 | 0.22 | 50% |
| mustard greens | 8.5 | 0.27 | 36% |
| watercress | 8.4 | 0.11 | 65% |
| chard | 8.0 | 0.19 | 51% |
| chicory greens | 8.0 | 0.23 | 23% |
| amaranth leaves | 8.0 | 0.21 | 86% |
| turnip greens | 8.0 | 0.29 | 44% |
| parsley | 7.9 | 0.36 | 48% |
| seaweed (laver) | 7.8 | 0.35 | 80% |
| chinese cabbage | 7.2 | 0.12 | 54% |
| lettuce | 6.9 | 0.15 | 50% |
| arugula | 6.8 | 0.25 | 45% |
| escarole | 6.6 | 0.19 | 24% |
| chives | 5.9 | 0.3 | 48% |
| spirulina | 5.7 | 0.26 | 70% |
| okra | 5.6 | 0.22 | 50% |
| white mushroom | 5.4 | 0.22 | 65% |
| yeast extract spread | 6.1 | 1.85 | 59% |
| kale | 4.9 | 0.28 | 60% |
| pickles | 4.7 | 0.12 | 40% |
| cucumber | 4.7 | 0.12 | 40% |
| radicchio | 4.7 | 0.23 | 68% |
| pumpkin | 4.6 | 0.2 | 76% |
| seaweed (kelp) | 4.7 | 0.43 | 77% |
| portabella mushrooms | 4.6 | 0.29 | 55% |
| wheat bran | 5.6 | 2.16 | 38% |
| jalapeno peppers | 4.5 | 0.27 | 37% |
| onions | 4.5 | 0.32 | 65% |
| banana pepper | 4.2 | 0.27 | 36% |
| shiitake mushroom | 4.2 | 0.39 | 58% |
| broccoli | 4.2 | 0.35 | 50% |
| lemongrass | 4.5 | 0.99 | 93% |
| seaweed (wakame) | 4.2 | 0.45 | 79% |
| sauerkraut | 4.0 | 0.19 | 39% |
| collards | 4.0 | 0.33 | 37% |
| celery | 3.8 | 0.18 | 50% |
| snap beans | 3.7 | 0.15 | 58% |
| zucchini | 3.6 | 0.17 | 40% |
| summer squash | 3.6 | 0.19 | 45% |
| alfalfa | 3.5 | 0.23 | 19% |
| rhubarb | 3.5 | 0.21 | 55% |
| turnips | 3.4 | 0.21 | 51% |
| red peppers | 3.3 | 0.31 | 40% |
| butternut squash | 3.4 | 0.45 | 75% |
| mung beans | 3.1 | 0.19 | 74% |
| peas | 3.1 | 0.42 | 65% |
| winter squash | 2.9 | 0.4 | 69% |
| red cabbage | 2.7 | 0.29 | 55% |
| cabbage | 2.5 | 0.23 | 55% |
| cauliflower | 2.4 | 0.25 | 50% |
| radishes | 2.3 | 0.16 | 42% |
| pinto beans | 2.2 | 0.22 | 83% |
| artichokes | 2.2 | 0.47 | 49% |
| eggplant | 2.0 | 0.25 | 34% |
| mulberries | 1.9 | 0.43 | 74% |
| carrots | 1.8 | 0.41 | 64% |
| jerusalem-artichokes | 2.0 | 0.73 | 87% |
| coconut water | 1.6 | 0.19 | 66% |
| brussel sprouts | 1.6 | 0.42 | 50% |
| celeriac | 1.5 | 0.42 | 72% |
| blackberries | 1.4 | 0.43 | 27% |
| chayote | 1.0 | 0.24 | 40% |
| leeks | 0.9 | 0.61 | 83% |
| soybeans (sprouted) | 1.0 | 0.81 | 49% |
| beets | 0.6 | 0.43 | 70% |
| turnips | 0.5 | 0.22 | 61% |
| oat bran | 1.6 | 2.46 | 65% |
| tofu | 0.7 | 0.83 | 34% |
| cantaloupe | 0.4 | 0.34 | 70% |
macronutrients
The macronutrient split of Shell’s diet is shown in the chart below.
macro targets
While Shell’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) | 80 | 175 |
| fat (g) | 15 | 75 |
| carbs (g) | 0 | 55 |
| energy (calories) | 1200 |
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 Shell’s food log based on the harder to find 50% of the essential nutrients. Shell’s most nutrient dense day is January 12 2019 while her least nutrient-dense day is January 13 2019.
best and worst days
Shell’s food diary for the best and worst days are shown below for comparison. Shell 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) |
|---|---|
| Eggs, Cooked | 136 |
| Raw Egg, White | 31 |
| Spinach, Cooked from Fresh | 25 |
| Onion, White, Yellow or Red, Raw | 6 |
| Mushrooms, Cooked from Fresh | 20 |
| Beef, Variety Meats and By-Products, Liver, Raw | 95 |
| Whole Foods, Nutritional Yeast | 30 |
| Salmon, Atlantic, Wild, Cooked | 258 |
| Shell's Shrimp Scampi | 173 |
| Whole Foods, Cauliflower Rice | 30 |
| Beet Greens, Cooked | 39 |
| Brussels Sprouts, Cooked from Fresh | 56 |
| Ghee Shell's Homemade | 120 |
| Turmeric Paste | 12 |
| Shell's Almond Milk | 30 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Green Olives | 57 |
| Coffee, Prepared From Grounds | 2 |
| Shell's Almond Milk | 60 |
| Eggs, Cooked | 136 |
| Egg Whites Only, Cooked | 35 |
| Crown Prince, Naturally Smoked Oysters | 150 |
| Spinach, Cooked from Fresh | 28 |
| Whole Foods, Nutritional Yeast | 30 |
| Mushrooms, Cooked from Fresh | 17 |
| Ground Beef Panorama Organic 85% Grass Fed | 240 |
| Portabella Mushrooms, Raw | 31 |
| Lettuce, Romaine or Cos | 8 |
| Tomato Raw, Includes Cherry, Grape, Roma | 11 |
| Dijon Mustard | 31 |
| Artisana Organics, Coconut Butter, Whole Coconut Puree | 105 |
| Raspberries, Fresh, Red | 3 |
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 weight loss
The meals listed below will provide more of the nutrients Shell is not getting in large quantities while also helping with her goal of fat loss.
- lean burgers, spinach & mushrooms
- lemon vegetables
- eggs, sardines, oysters & broccoli
- chicken liver mushroom pate
- broccoli soup
- potassium caramel salted coffee
- quick fish salad with mussels
- cod, veggies & pickles
- Hulk green smoothie
- halibut with mixed salad & seeds
- roo burgers, asparagus, avo & cucumber
- salmon & salad bowl
- cauliflower & spinach soup
- sautéed spinach with bacon
- cauliflower soup
- broccoli, egg white, mackerel, oysters & sauerkraut
- sautéed spinach & mushrooms
- mushroom & asparagus egg white omelette with greens & ham
- pork loin in green salsa with cauliflower
- cruciferous juice
- arugula, chicory, sauerkraut & prosciutto
- chicken breast, mushrooms, broccoli, spinach, asparagus
- quick mackerel salad
- Popeye bowl
- Ahi tuna & asparagus
- salmon, broccoli & vege
- tuna, salad & sprouts
- salmon, chicory, sauerkraut & greens
- green juice
- medium fat spinach omelette
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances