recommended approach
The food and meal lists in this report have been tailored to help Pavel 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 Pavel’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Pavel 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 Pavel’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 26% | |
| Magnesium | 31% | |
| Zinc | 32% | |
| Manganese | 40% | |
| Potassium | 40% | |
| Vitamin K1 | 40% | |
| Vitamin C | 41% | |
| Thiamin (B1) | 51% | |
| Niacin (B3) | 54% | |
| Vitamin D | 54% | |
| Folate | 55% | |
| Vitamin E | 62% | |
| Phosphorus | 74% |
optimal foods for you
The foods listed below will provide Pavel 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 |
|---|---|---|---|
| veal liver | 3.2 | 1.92 | 55% |
| beef liver | 2.8 | 1.75 | 60% |
| non-fat yogurt | -1.1 | 0.78 | 96% |
| lean pastrami | 1.5 | 0.95 | 72% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| welk | -0.1 | 2.75 | 82% |
| cod | 1.0 | 2.9 | 71% |
| crab | 3.0 | 0.83 | 71% |
| mollusks conch | 4.2 | 1.3 | 54% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| watercress | 14.8 | 0.11 | 65% |
| amaranth leaves | 11.4 | 0.21 | 86% |
| spinach | 15.1 | 0.23 | 49% |
| parsley | 13.9 | 0.36 | 48% |
| yeast extract spread | 9.5 | 1.85 | 59% |
| seaweed (laver) | 8.5 | 0.35 | 80% |
| chinese cabbage | 11.7 | 0.12 | 54% |
| chard | 11.6 | 0.19 | 51% |
| coriander | 14.0 | 0.23 | 30% |
| chives | 11.7 | 0.3 | 48% |
| asparagus | 11.6 | 0.22 | 50% |
| beet greens | 13.2 | 0.22 | 35% |
| radicchio | 9.3 | 0.23 | 68% |
| mustard greens | 12.7 | 0.27 | 36% |
| lettuce | 11.2 | 0.15 | 50% |
| okra | 10.8 | 0.22 | 50% |
| turnip greens | 11.4 | 0.29 | 44% |
| arugula | 11.2 | 0.25 | 45% |
| chicory greens | 13.7 | 0.23 | 23% |
| seaweed (kelp) | 7.2 | 0.43 | 77% |
| onions | 8.5 | 0.32 | 65% |
| seaweed (wakame) | 6.6 | 0.45 | 79% |
| broccoli | 9.9 | 0.35 | 50% |
| lemongrass | 3.9 | 0.99 | 93% |
| kale | 8.5 | 0.28 | 60% |
| cabbage | 8.1 | 0.23 | 55% |
| mung beans | 5.8 | 0.19 | 74% |
| endive | 13.5 | 0.17 | 7% |
| butternut squash | 5.2 | 0.45 | 75% |
| pinto beans | 4.3 | 0.22 | 83% |
| black beans | 1.9 | 3.41 | 73% |
| escarole | 10.9 | 0.19 | 24% |
| white mushroom | 5.9 | 0.22 | 65% |
| pumpkin | 4.7 | 0.2 | 76% |
| spirulina | 4.9 | 0.26 | 70% |
| garbanzo beans | 1.2 | 3.78 | 69% |
| celery | 7.3 | 0.18 | 50% |
| kidney beans | 0.9 | 3.37 | 74% |
| brussel sprouts | 6.9 | 0.42 | 50% |
| oat bran | 2.8 | 2.46 | 65% |
| winter squash | 4.4 | 0.4 | 69% |
| cauliflower | 6.8 | 0.25 | 50% |
| wheat bran | 6.0 | 2.16 | 38% |
| shallots | -0.5 | 3.48 | 80% |
| banana pepper | 8.1 | 0.27 | 36% |
| peas | 4.5 | 0.42 | 65% |
| buckwheat | -0.3 | 3.43 | 78% |
| cornmeal | -2.0 | 3.7 | 89% |
| snap beans | 5.4 | 0.15 | 58% |
| zucchini | 7.3 | 0.17 | 40% |
| Oats | -0.2 | 3.89 | 70% |
| leeks | 1.8 | 0.61 | 83% |
| sprouted wheat | -0.5 | 1.98 | 90% |
| red peppers | 7.0 | 0.31 | 40% |
| summer squash | 6.6 | 0.19 | 45% |
| portabella mushrooms | 5.3 | 0.29 | 55% |
| bulgur | -1.2 | 3.42 | 81% |
| rhubarb | 5.2 | 0.21 | 55% |
| shiitake mushroom | 4.7 | 0.39 | 58% |
| poi | -0.7 | 1.12 | 97% |
| white rice | -3.3 | 3.65 | 95% |
| beets | 3.1 | 0.43 | 70% |
| corn-starch | -4.0 | 3.81 | 99% |
| cornmeal, white | -1.8 | 3.62 | 81% |
| cornmeal, yellow | -1.8 | 3.62 | 81% |
| rice flour | -3.2 | 3.66 | 92% |
| white flour | -3.2 | 3.67 | 92% |
| wheat flour | -3.1 | 3.63 | 91% |
| collards | 6.8 | 0.33 | 37% |
| raisins | -2.1 | 2.96 | 89% |
| lupin seeds | 1.5 | 3.71 | 51% |
| red cabbage | 4.7 | 0.29 | 55% |
| rye grain | -1.3 | 3.38 | 77% |
| wheat, soft white | -1.2 | 3.4 | 76% |
| barley, hulled | -1.0 | 3.54 | 73% |
| dried currants | -2.1 | 2.83 | 88% |
| corn grain, yellow | -1.8 | 3.65 | 78% |
| artichokes | 5.0 | 0.47 | 49% |
| rye flour | 0.2 | 3.25 | 64% |
| jerusalem-artichokes | 0.3 | 0.73 | 87% |
| corn flour, masa | -2.3 | 3.63 | 82% |
| rye flour | -2.0 | 3.49 | 81% |
| egg noodles | -2.7 | 3.84 | 83% |
| garlic | -0.8 | 1.49 | 89% |
| celeriac | 2.2 | 0.42 | 72% |
| coconut water | 3.2 | 0.19 | 66% |
| cucumber | 6.3 | 0.12 | 40% |
| pickles | 6.3 | 0.12 | 40% |
| corn flour, whole yellow | -2.3 | 3.61 | 81% |
| corn flour, whole-grain | -2.3 | 3.61 | 81% |
| candied fruit | -3.9 | 3.22 | 98% |
macronutrients
The macronutrient split of Pavel’s diet is shown in the chart below.
macro targets
While Pavel’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) | 85 | 205 |
| fat (g) | 20 | 140 |
| carbs (g) | 0 | 105 |
| energy (calories) | 2000 |
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 Pavel’s food log based on the harder to find 50% of the essential nutrients. Pavel’s most nutrient dense day is June 23 2020 while his least nutrient-dense day is March 07 2020.
best and worst days
Pavel’s food diary for the best and worst days are shown below for comparison. Pavel 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) |
|---|
Worst Day
| food name | energy (kcal) |
|---|
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 Pavel is not getting in large quantities while also helping with his goal of building muscle.
- lemon vegetables
- lean burgers, spinach & mushrooms
- optimised electrolyte mix
- cod, veggies & pickles
- cauliflower & spinach soup
- chicken liver mushroom pate
- cruciferous juice
- broccoli soup
- baked kale chips
- Hulk green smoothie
- eggs, sardines, oysters & broccoli
- sautéed spinach with bacon
- quick fish salad with mussels
- green juice
- quinoa stuffed peppers
- potassium caramel salted coffee
- sautéed spinach & mushrooms
- roast turmeric cauliflower
- salmon & salad bowl
- halibut with mixed salad & seeds
- chicken breast, mushrooms, broccoli, spinach, asparagus
- mango & zucchini lettuce wraps
- arugula salad
- tuna, salad & sprouts
- roo burgers, asparagus, avo & cucumber
- salmon, chicory, sauerkraut & greens
- arugula, chicory, sauerkraut & prosciutto
- Popeye bowl
- eggs in a vege nest with ham
- medium fat spinach omelette
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances