recommended approach
The food and meal lists in this report have been tailored to help Andy 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 Andy’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Andy 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 Andy’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 112% | |
| Vitamin E | 146% | |
| Vitamin C | 148% | |
| Folate | 149% | |
| Potassium | 149% | |
| Magnesium | 162% | |
| Sodium | 183% | |
| Thiamin (B1) | 193% | |
| Vitamin D | 211% | |
| Manganese | 262% | |
| Vitamin K1 | 270% | |
| Zinc | 273% | |
| Niacin (B3) | 293% |
optimal foods for you
The foods listed below will provide Andy 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 |
|---|---|---|---|
| beef liver | 2.2 | 1.75 | 60% |
| chicken liver | 2.8 | 1.72 | 50% |
| non-fat yogurt | -0.9 | 0.78 | 96% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mollusks conch | 4.4 | 1.3 | 54% |
| welk | -0.1 | 2.75 | 82% |
| cod | 0.5 | 2.9 | 71% |
| fish roe | 3.7 | 1.43 | 47% |
| crab | 1.5 | 0.83 | 71% |
| halibut | 1.6 | 1.11 | 66% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| watercress | 12.9 | 0.11 | 65% |
| spinach | 12.3 | 0.23 | 49% |
| amaranth leaves | 8.3 | 0.21 | 86% |
| parsley | 11.2 | 0.36 | 48% |
| seaweed (wakame) | 7.0 | 0.45 | 79% |
| chinese cabbage | 9.6 | 0.12 | 54% |
| coriander | 11.6 | 0.23 | 30% |
| beet greens | 11.0 | 0.22 | 35% |
| mustard greens | 10.7 | 0.27 | 36% |
| okra | 9.4 | 0.22 | 50% |
| chard | 9.3 | 0.19 | 51% |
| turnip greens | 9.8 | 0.29 | 44% |
| chives | 9.4 | 0.3 | 48% |
| yeast extract spread | 7.1 | 1.85 | 59% |
| seaweed (kelp) | 6.6 | 0.43 | 77% |
| lettuce | 9.2 | 0.15 | 50% |
| chicory greens | 11.5 | 0.23 | 23% |
| asparagus | 9.0 | 0.22 | 50% |
| seaweed (laver) | 5.8 | 0.35 | 80% |
| arugula | 8.9 | 0.25 | 45% |
| broccoli | 8.3 | 0.35 | 50% |
| radicchio | 6.7 | 0.23 | 68% |
| onions | 6.8 | 0.32 | 65% |
| kale | 7.0 | 0.28 | 60% |
| cabbage | 6.5 | 0.23 | 55% |
| pinto beans | 3.9 | 0.22 | 83% |
| lemongrass | 2.1 | 0.99 | 93% |
| mung beans | 4.5 | 0.19 | 74% |
| butternut squash | 4.0 | 0.45 | 75% |
| endive | 10.1 | 0.17 | 7% |
| spirulina | 4.3 | 0.26 | 70% |
| garbanzo beans | 1.4 | 3.78 | 69% |
| black beans | 1.4 | 3.41 | 73% |
| oat bran | 2.8 | 2.46 | 65% |
| brussel sprouts | 5.8 | 0.42 | 50% |
| escarole | 7.9 | 0.19 | 24% |
| collards | 6.6 | 0.33 | 37% |
| peas | 4.0 | 0.42 | 65% |
| kidney beans | 0.6 | 3.37 | 74% |
| cornmeal | -1.1 | 3.7 | 89% |
| buckwheat | 0.1 | 3.43 | 78% |
| celery | 5.4 | 0.18 | 50% |
| winter squash | 3.4 | 0.4 | 69% |
| leeks | 2.0 | 0.61 | 83% |
| red peppers | 5.9 | 0.31 | 40% |
| sprouted wheat | 0.0 | 1.98 | 90% |
| Oats | 0.2 | 3.89 | 70% |
| pumpkin | 2.7 | 0.2 | 76% |
| banana pepper | 6.2 | 0.27 | 36% |
| wheat bran | 4.3 | 2.16 | 38% |
| snap beans | 4.2 | 0.15 | 58% |
| cauliflower | 4.8 | 0.25 | 50% |
| white mushroom | 3.4 | 0.22 | 65% |
| poi | -0.2 | 1.12 | 97% |
| bulgur | -0.7 | 3.42 | 81% |
| shallots | -0.9 | 3.48 | 80% |
| cornmeal, yellow | -1.2 | 3.62 | 81% |
| cornmeal, white | -1.2 | 3.62 | 81% |
| white rice | -2.4 | 3.65 | 95% |
| corn-starch | -2.9 | 3.81 | 99% |
| rice flour | -2.3 | 3.66 | 92% |
| wheat flour | -2.3 | 3.63 | 91% |
| white flour | -2.3 | 3.67 | 92% |
| lupin seeds | 1.3 | 3.71 | 51% |
| corn grain, yellow | -1.2 | 3.65 | 78% |
| barley, hulled | -0.6 | 3.54 | 73% |
| corn flour, masa | -1.6 | 3.63 | 82% |
| rye grain | -0.9 | 3.38 | 77% |
| wheat, soft white | -0.9 | 3.4 | 76% |
| egg noodles | -2.0 | 3.84 | 83% |
| rye flour | -1.5 | 3.49 | 81% |
| zucchini | 5.0 | 0.17 | 40% |
| oat flour | -0.7 | 4.04 | 67% |
| raisins | -1.8 | 2.96 | 89% |
| rye flour | 0.1 | 3.25 | 64% |
| summer squash | 4.4 | 0.19 | 45% |
| candied fruit | -2.9 | 3.22 | 98% |
| corn flour, whole-grain | -1.7 | 3.61 | 81% |
| corn flour, whole yellow | -1.7 | 3.61 | 81% |
| rhubarb | 3.5 | 0.21 | 55% |
| cowpeas | 1.4 | 1.16 | 68% |
| egg noodles, enriched | -1.2 | 4.75 | 64% |
| garlic | -0.8 | 1.49 | 89% |
| beets | 1.8 | 0.43 | 70% |
| dried currants | -1.9 | 2.83 | 88% |
| artichokes | 3.6 | 0.47 | 49% |
| pearled barley | -1.6 | 3.52 | 78% |
| canned pineapple | -0.4 | 0.52 | 92% |
| grapefruit | 0.5 | 0.3 | 83% |
| mulberries | 1.3 | 0.43 | 74% |
macronutrients
The macronutrient split of Andy’s diet is shown in the chart below.
protein
Andy’s protein intake is 4.3g/kg LBM or 194g/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 Andy’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 | 18 |
| RDI/sedentary | ~11% | 0.8 | 36 |
| typical | ~16% | 1.2 | 55 |
| minimum nutrient optimiser | ~24% | 1.8 | 65 |
| Andy | 26% | 4.26 | 194 |
macro targets
While Andy’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) | 65 | 170 |
| fat (g) | 20 | 110 |
| carbs (g) | 0 | 95 |
| 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 Andy’s food log based on the harder to find 50% of the essential nutrients. Andy’s most nutrient dense day is November 03 2017 while his least nutrient-dense day is December 02 2017.
best and worst days
Andy’s food diary for the best and worst days are shown below for comparison. Andy 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) |
|---|---|
| Liverwurst (liver sausage) | 391 |
| Goat cheese, soft | 264 |
| Mackerel, canned, drained | 179 |
| Oat bran, dry | 185 |
| Milk, whole | 244 |
| Yogurt, plain, whole milk | 92 |
| Strawberries, fresh | 32 |
| Almonds, raw | 178 |
| Optimum Nutrition Gold Standard 100% Casein™ - Chocolate Supreme | 120 |
| Oyster, raw, Pacific | 210 |
| Avocado, black skin, California type | 454 |
| Salmon, Atlantic, wild, cooked from fresh or frozen | 410 |
| Beet greens, raw | 6 |
| Broccoli, leaves, raw | 7 |
| Spinach, raw | 6 |
| Olive oil | 60 |
| Tomato raw (includes cherry, grape, roma) | 31 |
| Cream cheese, tub, plain | 160 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Chicken, broilers or fryers, thigh, meat only, cooked, roasted | 215 |
| Avocado, black skin, California type | 227 |
| Egg, whole, cooked, hard-boiled | 233 |
| Sweet potato, raw | 215 |
| Beef, top sirloin, steak, separable lean only, trimmed to 1/8" fat, choice, raw | 203 |
| Chicken breast, skin removed before cooking | 173 |
| White rice, uncooked | 183 |
| Beef, grass-fed, ground, raw | 297 |
| Onion, white, yellow or red, raw | 7 |
| Parsley, fresh | 4 |
| Black pepper, ground | 1 |
| Raw egg | 17 |
| World Finer Foods, mustard, original english, Colman's, prepared | 10 |
| Cheese, cheddar | 81 |
| Spinach, raw | 7 |
| Tomato raw (includes cherry, grape, roma) | 24 |
| Cucumber, raw, with peel | 8 |
| Onion, white, yellow or red, raw | 3 |
| Red wine vinegar | 1 |
| World Finer Foods, mustard, original english, Colman's, prepared | 5 |
| Yogurt, plain, whole milk | 61 |
| Strawberries, fresh | 16 |
| Milk, whole | 122 |
| Bacon, pork | 117 |
| Flax seed oil | 80 |
| Olive oil | 40 |
| Avocado, black skin, California type | 227 |
| Butter, salted | 108 |
| Broccoli, leaves, raw | 7 |
| Almonds, raw | 178 |
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 Andy is not getting in large quantities while also helping with his goal of building muscle.
- lemon vegetables
- broccoli soup
- cod, veggies & pickles
- cauliflower & spinach soup
- lean burgers, spinach & mushrooms
- baked kale chips
- chicken liver mushroom pate
- Hulk green smoothie
- cruciferous juice
- sautéed spinach with bacon
- quick fish salad with mussels
- green juice
- quinoa stuffed peppers
- salmon & salad bowl
- roast turmeric cauliflower
- sautéed spinach & mushrooms
- halibut with mixed salad & seeds
- chicken breast, mushrooms, broccoli, spinach, asparagus
- mango & zucchini lettuce wraps
- cauliflower soup
- Popeye bowl
- salmon, chicory, sauerkraut & greens
- arugula salad
- tuna, salad & sprouts
- optimised electrolyte mix
- eggs in a vege nest with ham
- arugula, chicory, sauerkraut & prosciutto
- medium fat spinach omelette
- quick mackerel salad
- quick tuna salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances