Nutrition Fingerprint

Leah Williamson
NAME
30 Dec 17 - 07 Jan 18
DATES
70.0kg
WEIGHT
25.0%
BODY FAT
52.5kg
LBM
weight loss & blood sugar control
GOAL
How to export your Cronometer data.

recommended approach

The food and meal lists in this report have been tailored to help Leah 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 with a low insulin load diet and being paleo.

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 Leah’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

supplements

The supplements listed below will provide Leah with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her diet.

Niacin (B3)

Leucine

Folate

Isoleucine

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.

Omega-6 : Omega-3
Zinc : Copper
Potassium : Sodium
Calcium : Magnesium
0.0
Iron : Copper
Calcium : Phosphorus

nutrients to prioritise

Going forward, we want to prioritise the micronutrients that Leah’s is not getting a lot of. These are highlighted in the table below.

nutrient % DRI prioritize
Calcium 0%
Copper 0%
Cystine 0%
Folate 0%
Histidine 0%
Iron 0%
Isoleucine 0%
Leucine 0%
Lysine 0%
Magnesium 0%
Manganese 0%
Methionine 0%
Niacin (B3) 0%

optimal foods for you

The foods listed below will provide Leah with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss & blood sugar control . 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
porterhouse steak (fat trimmed) 10.5 1.45 50%
chicken breast 12.4 1.48 60%
lamb kidney 10.1 1.12 52%
chicken liver 10.3 1.72 50%
veal 12.1 1.51 65%
beef tripe 9.6 1.03 55%
beef roast 9.2 1.78 48%
pork shoulder 10.3 1.62 56%
beef liver 10.6 1.75 60%
leg ham 9.8 1.65 56%
pork chops 9.4 1.74 54%
ground pork 9.4 1.85 54%
lamb liver 8.0 1.68 48%
rib eye fillet 7.7 1.99 45%
veal liver 9.6 1.92 55%
lamb heart 7.7 1.61 48%
roast beef 6.5 2.19 38%
chicken drumstick 7.3 1.49 47%
bison 8.7 1.71 53%
lamb shank 7.9 1.96 48%
sirloin steak (lean) 9.2 1.77 57%
pork liver 9.2 1.65 59%
lamb sweetbread 5.8 1.44 43%
ground beef (lean) 8.9 1.44 60%
beef kidney 7.6 1.57 52%
chuck steak 7.9 1.94 51%
veal loin 7.0 1.75 48%
egg white 10.2 0.52 74%
lamb (lean) 5.4 1.44 43%
beef heart 7.5 1.79 52%
roast pork 5.6 1.99 41%
turkey liver 6.5 1.89 47%
pork loin 5.3 1.93 41%
pork ribs 5.3 2.16 39%
top round steak 8.1 2.09 56%
pork (lean) 5.9 2.09 44%
lamb lungs 6.7 0.95 58%
whole egg 1.4 1.43 30%
lamb brains 0.8 1.54 27%
beef brains -0.3 1.51 22%
beef rib eye steak 2.8 2.48 32%
elk 4.1 1.93 44%
chicken 2.7 2.19 36%
lamb chop 4.1 2.34 42%
rotisserie chicken drumstick 3.0 2.06 39%
sirloin steak 2.7 2.43 36%
rotisserie chicken thigh 2.5 1.93 39%
turkey heart 3.8 1.74 47%
beef loin, top loin 2.2 2.5 34%
beef brisket 2.5 2.44 37%
turkey 4.4 1.89 50%
lamb leg 1.5 2.58 31%
ground turkey 1.3 2.58 30%
beef rib, eye 1.7 2.65 32%
rotisserie chicken back 0.9 2.12 32%
beef tenderloin steak 1.5 2.62 32%
beef tenderloin steak 1.3 2.73 31%

Suggested seafood based foods

food name nutrient density energy density insulin load
halibut 12.8 1.11 66%
salmon 9.5 1.56 52%
flounder 9.5 0.86 57%
crayfish 10.9 0.82 67%
haddock 11.9 1.16 71%
pollock 11.4 1.11 69%
fish roe 7.7 1.43 47%
sturgeon 7.8 1.35 49%
whiting 10.8 1.16 66%
white fish 11.3 1.08 70%
rockfish 10.4 1.09 66%
perch 9.3 0.96 62%
crab 10.8 0.83 71%
tuna 8.2 1.84 52%
trout 6.5 1.68 45%
anchovy 6.7 2.1 44%
shrimp 10.2 1.19 69%
orange roughy 10.3 1.05 70%
lobster 10.1 0.89 71%
cod 11.4 2.9 71%
sardine 3.3 2.08 38%
herring 2.8 2.17 36%
mackerel -0.5 3.05 14%

Suggested plant based foods

food name nutrient density energy density insulin load
alfalfa 3.9 0.23 19%
endive 0.2 0.17 7%
coriander 3.0 0.23 30%
olives -0.8 1.45 3%
spinach 5.9 0.23 49%
spirulina 9.9 0.26 70%
turnip greens 4.0 0.29 44%
chicory greens -0.2 0.23 23%
blackberries 0.4 0.43 27%
banana pepper 1.4 0.27 36%
escarole -1.0 0.19 24%
seaweed (laver) 9.7 0.35 80%
raspberries 0.1 0.52 30%
chinese cabbage 3.9 0.12 54%
mustard greens 0.4 0.27 36%
asparagus 2.8 0.22 50%
arugula 2.0 0.25 45%
watercress 5.2 0.11 65%

macronutrients

The macronutrient split of Leah’s diet is shown in the chart below.

protein

Leah’s protein intake is 0.0g/kg LBM or 0g/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 Leah’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario % calories g/kg LBM for you (g/day)
minimum (starvation) ~6% 0.4 21
RDI/sedentary ~11% 0.8 42
typical ~16% 1.2 63
minimum nutrient optimiser ~24% 1.8 75
Leah 0% 0.00 0

macro targets

While Leah’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) 75 185
fat (g) 20 95
carbs (g) 0 60
energy (calories) 1400

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 Leah’s food log based on the harder to find 50% of the essential nutrients. Leah’s most nutrient dense day is N/A while her least nutrient-dense day is N/A.

best and worst days

Leah’s food diary for the best and worst days are shown below for comparison. Leah 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)
Avocados, Raw, All Commercial Varieties 322
Raw Egg 233
Butter, Salted 72
Baby Spinach 2
Nature's Eats, Slivered Almonds 116
Seeds, Black Sesame Powder 27
Seeds, Pumpkin and Squash Seed Kernels, Dried 56
Sunflower Seeds, Raw 117
Butter, Salted 143
MCT Oil 116
Cinnamon, Ground 6
Sunfood, Organic Cacao Powder 81
Bacon, Pork 75
Arugula, raw 5
Olive Oil 40
Roast Beef, Rump, Visible Fat Eaten 306
Butter, Salted 72
Broccoli, Raw 10
Cauliflower, Cooked from Fresh 7
Cleavers Pork meatball 86
Macadamia Nuts, Raw 74
Cleavers Pork meatball 458
Brown Mushrooms, Raw 13
Arugula, raw 5
Avocados, Raw, All Commercial Varieties 322
Raw Egg 233
Pork Chops, Blade, Visible Fat Eaten 552
Cauliflower, Cooked from Fresh 12
Butter, Salted 287
Sunflower Seeds, Raw 234
Raw Egg 233
Kale, Cooked from Fresh 8
Bacon, Pork 75
Cream, Fluid, Heavy Whipping 51
Butter, Salted 215
Pork Chops, Blade, Visible Fat Eaten 552
Sour Cream 85
Baby Spinach 5
Beef, Mince, Fried in Olive Oil 990
Broccoli, Raw 14
Cauliflower, Cooked from Fresh 9
Carrots, Raw 4
Celery, Raw 2
Mutti, Tomato Puree Passata 21
Eggs, Cooked 233
Bacon, Pork 37
Kale, Cooked from Fresh 6
Baby Spinach 5
Butter, Salted 430
MCT Oil 83
Cleavers Pork meatball 344
Arugula, raw 8
Green Olives 29
Olive Oil 119
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 182
Baby Spinach 7
Asparagus, Cooked from Fresh 10
Avocados, Raw, All Commercial Varieties 322
Raw Egg 233
Kale, Cooked from Fresh 8
Butter, Salted 215
MCT Oil 83
Cleavers Pork meatball 344
Avocados, Raw, All Commercial Varieties 322
Diamond, Silvered Almonds 57
Olive Oil 119
Green Olives 15
Shepherds Of Cyprus, Halloumi Cheese 590
Chicken Breast, Skin Removed Before Cooking 121
Raw Egg 233
Bacon, Pork 37
Baby Spinach 7
Butter, Salted 215
MCT Oil 83
Roast beef, top round, visible fat eaten 306
Coleslaw, Plain, Mayo Dressing 384
Avocados, Raw, All Commercial Varieties 322
Shepherds Of Cyprus, Halloumi Cheese 118
Bacon, Pork 37
Tomato Raw, Includes Cherry, Grape, Roma 2
Green Olives 29
Onion, White, Yellow or Red, Cooked 2
Raw Egg 233
Bacon, Pork 37
Baby Spinach 7
Butter, Salted 215
Roast Beef, Rump, Visible Fat Eaten 122
MCT Oil 83
Coleslaw, Plain, Mayo Dressing 192
Macadamia Nuts, Raw 74
Chicken Breast, Skin Removed Before Cooking 104
Cauliflower, Cooked from Fresh 21
Coconut Milk, Plain or Original, Fortified, Unsweetened 21
Tomato Paste 13
Fat Bomb 312
Raw Egg 233
Butter, Salted 359
Spinach, Raw 7
Almonds, Raw 58
Sunflower Seeds, Raw 117
MCT Oil 83
Fat Bomb 156
Chicken Breast, Skin Removed Before Cooking 104
Cauliflower, Cooked from Fresh 23
Beef, Mince, Fried in Olive Oil 264
Mutti, Tomato Puree Passata 42
Celery, Raw 2
Carrots, Raw 4
Garlic, Raw 4
Onion, White, Yellow or Red, Raw 4
Sour Cream 57
Coconut Milk, Plain or Original, Fortified, Unsweetened 21
Raw Egg 310
Butter, Salted 359
MCT Oil 83
Bacon, Pork 75
Onion, White, Yellow or Red, Raw 4
Balsamic Vinegar 14
Avocados, Raw, All Commercial Varieties 161
Shepherds Of Cyprus, Halloumi Cheese 197
Celery, Raw 2
Cucumber, Raw, With Peel 1
Snow Peas, Edible Pea Pods, Raw 4
Arugula, raw 8
Feta Cheese 53
Lamb roast, rib, visible fat eaten 718
Fat Bomb 156
Fried Eggs, Whole Egg 303
Butter, Salted 143
Bacon, Pork 23
Parmesan Cheese, Fresh, Hard 9
MCT Oil 42
Lamb roast, loin, visible fat eaten 216
Shepherds Of Cyprus, Halloumi Cheese 197
Green Beans, Cooked from Fresh 11
Green Olives 29
Olive Oil 119
Fat Bomb 156
Sour Cream 57
Beef, Mince, Fried in Olive Oil 495
Mutti, Tomato Puree Passata 21
Celery, Raw 2
Carrots, Raw 4
Raw Egg 155
Butter, Salted 143
MCT Oil 83
Bolognese Sauce, Beef Mince, Onions, Homemade 312
Sour Cream 28
Pork Chops, Blade, Visible Fat Eaten 552
Green Beans, Cooked from Fresh 7
Avocados, Raw, All Commercial Varieties 80
Olive Oil 119
Green Olives 13
Primal Kind 1256
Raw Egg 233
Bacon, Pork 75
Spinach, Raw 7
Butter, Salted 143
Pork Chops, Blade, Visible Fat Eaten 552
Avocados, Raw, All Commercial Varieties 161
Olive Oil 119
Green Olives 13
Green Beans, Cooked from Fresh 4
Pork Chops, Blade, Visible Fat Eaten 552
Shepherds Of Cyprus, Halloumi Cheese 197
Fat Bomb 312
Raw Egg 233
Mushrooms, Cooked from Fresh 7
Shepherds Of Cyprus, Halloumi Cheese 118
Butter, Salted 143
MCT Oil 83
Coffee, Prepared From Grounds 4
Chicken, Roasting, Meat and Skin, Cooked, Roasted 535
Avocados, Raw, All Commercial Varieties 161
Green Olives 8
Olive Oil 119
Arugula, raw 8
Beef, rib, shortribs, separable lean only, choice, cooked, braised 295
Balsamic Vinegar 28
Celery, Raw 2
Carrots, Raw 4
Garlic, Raw 4
Pacific, Organic Bone Broth, Turkey with Rosemary, Sage & Thyme 4
Lettuce, Romaine or Cos 8
Tomato Raw, Includes Cherry, Grape, Roma 2
Mayonnaise, Homemade 302
Bacon, Pork 37
Raw Egg 233
Butter, Salted 72
Milk, Whole 149
Chicken Thigh, Skin Removed Before Cooking 125
Teriyaki Sauce, Store Bought 16
Baby Spinach 7
Macadamia Nuts, Raw 74
Shepherds Of Cyprus, Halloumi Cheese 79
French Fries, Cooked from Fresh 98
Chicken Broth, Kitchen Basics, unsalted 20
Butter, Salted 143
Vegemite 10
Fat Bomb 156
Paleo Bread 176
Raw Egg 233
Turmeric, Ground 10
Chili Powder 8
Sunflower Seeds, Raw 58
Avocados, Raw, All Commercial Varieties 32
Butter, Salted 287
MCT Oil 83
healthy every day meal bologanaise 326
Beef, Mince, Fried in Olive Oil 462
Curry Powder 7
Carrots, Raw 4
Coconut Milk, Plain or Original, Fortified, Unsweetened 21
Papad, Papadum 156
Sour Cream 28
Raw Egg 233
Spinach, Raw 207
Sunflower Seeds, Raw 117
Butter, Salted 215
Beef, Mince, Fried in Olive Oil 462
Carrots, Raw 8
Onion, White, Yellow or Red, Raw 4
Garlic, Cooked 3
Pork chops, loin, fresh, visible fat eaten 378
Kale, Cooked from Fresh 14
Almonds, Raw 14
Dark Chocolate Bar, 70%-85% Cacao 49
Bacon, Pork 75
Sauerkraut 3
Raw Egg 233
Bacon, Pork 75
Spinach, Raw 7
Sunflower Seeds, Raw 117
Grilld low carb burger 552
Pork Chops, Blade, Visible Fat Eaten 828
Shepherds Of Cyprus, Halloumi Cheese 393
Cauliflower, Cooked from Fresh 12
Sauerkraut 3

Worst Day

food name energy (kcal)
Avocados, Raw, All Commercial Varieties 322
Raw Egg 233
Butter, Salted 72
Baby Spinach 2
Nature's Eats, Slivered Almonds 116
Seeds, Black Sesame Powder 27
Seeds, Pumpkin and Squash Seed Kernels, Dried 56
Sunflower Seeds, Raw 117
Butter, Salted 143
MCT Oil 116
Cinnamon, Ground 6
Sunfood, Organic Cacao Powder 81
Bacon, Pork 75
Arugula, raw 5
Olive Oil 40
Roast Beef, Rump, Visible Fat Eaten 306
Butter, Salted 72
Broccoli, Raw 10
Cauliflower, Cooked from Fresh 7
Cleavers Pork meatball 86
Macadamia Nuts, Raw 74
Cleavers Pork meatball 458
Brown Mushrooms, Raw 13
Arugula, raw 5
Avocados, Raw, All Commercial Varieties 322
Raw Egg 233
Pork Chops, Blade, Visible Fat Eaten 552
Cauliflower, Cooked from Fresh 12
Butter, Salted 287
Sunflower Seeds, Raw 234
Raw Egg 233
Kale, Cooked from Fresh 8
Bacon, Pork 75
Cream, Fluid, Heavy Whipping 51
Butter, Salted 215
Pork Chops, Blade, Visible Fat Eaten 552
Sour Cream 85
Baby Spinach 5
Beef, Mince, Fried in Olive Oil 990
Broccoli, Raw 14
Cauliflower, Cooked from Fresh 9
Carrots, Raw 4
Celery, Raw 2
Mutti, Tomato Puree Passata 21
Eggs, Cooked 233
Bacon, Pork 37
Kale, Cooked from Fresh 6
Baby Spinach 5
Butter, Salted 430
MCT Oil 83
Cleavers Pork meatball 344
Arugula, raw 8
Green Olives 29
Olive Oil 119
Salmon, Atlantic, Wild, Cooked from Fresh or Frozen 182
Baby Spinach 7
Asparagus, Cooked from Fresh 10
Avocados, Raw, All Commercial Varieties 322
Raw Egg 233
Kale, Cooked from Fresh 8
Butter, Salted 215
MCT Oil 83
Cleavers Pork meatball 344
Avocados, Raw, All Commercial Varieties 322
Diamond, Silvered Almonds 57
Olive Oil 119
Green Olives 15
Shepherds Of Cyprus, Halloumi Cheese 590
Chicken Breast, Skin Removed Before Cooking 121
Raw Egg 233
Bacon, Pork 37
Baby Spinach 7
Butter, Salted 215
MCT Oil 83
Roast beef, top round, visible fat eaten 306
Coleslaw, Plain, Mayo Dressing 384
Avocados, Raw, All Commercial Varieties 322
Shepherds Of Cyprus, Halloumi Cheese 118
Bacon, Pork 37
Tomato Raw, Includes Cherry, Grape, Roma 2
Green Olives 29
Onion, White, Yellow or Red, Cooked 2
Raw Egg 233
Bacon, Pork 37
Baby Spinach 7
Butter, Salted 215
Roast Beef, Rump, Visible Fat Eaten 122
MCT Oil 83
Coleslaw, Plain, Mayo Dressing 192
Macadamia Nuts, Raw 74
Chicken Breast, Skin Removed Before Cooking 104
Cauliflower, Cooked from Fresh 21
Coconut Milk, Plain or Original, Fortified, Unsweetened 21
Tomato Paste 13
Fat Bomb 312
Raw Egg 233
Butter, Salted 359
Spinach, Raw 7
Almonds, Raw 58
Sunflower Seeds, Raw 117
MCT Oil 83
Fat Bomb 156
Chicken Breast, Skin Removed Before Cooking 104
Cauliflower, Cooked from Fresh 23
Beef, Mince, Fried in Olive Oil 264
Mutti, Tomato Puree Passata 42
Celery, Raw 2
Carrots, Raw 4
Garlic, Raw 4
Onion, White, Yellow or Red, Raw 4
Sour Cream 57
Coconut Milk, Plain or Original, Fortified, Unsweetened 21
Raw Egg 310
Butter, Salted 359
MCT Oil 83
Bacon, Pork 75
Onion, White, Yellow or Red, Raw 4
Balsamic Vinegar 14
Avocados, Raw, All Commercial Varieties 161
Shepherds Of Cyprus, Halloumi Cheese 197
Celery, Raw 2
Cucumber, Raw, With Peel 1
Snow Peas, Edible Pea Pods, Raw 4
Arugula, raw 8
Feta Cheese 53
Lamb roast, rib, visible fat eaten 718
Fat Bomb 156
Fried Eggs, Whole Egg 303
Butter, Salted 143
Bacon, Pork 23
Parmesan Cheese, Fresh, Hard 9
MCT Oil 42
Lamb roast, loin, visible fat eaten 216
Shepherds Of Cyprus, Halloumi Cheese 197
Green Beans, Cooked from Fresh 11
Green Olives 29
Olive Oil 119
Fat Bomb 156
Sour Cream 57
Beef, Mince, Fried in Olive Oil 495
Mutti, Tomato Puree Passata 21
Celery, Raw 2
Carrots, Raw 4
Raw Egg 155
Butter, Salted 143
MCT Oil 83
Bolognese Sauce, Beef Mince, Onions, Homemade 312
Sour Cream 28
Pork Chops, Blade, Visible Fat Eaten 552
Green Beans, Cooked from Fresh 7
Avocados, Raw, All Commercial Varieties 80
Olive Oil 119
Green Olives 13
Primal Kind 1256
Raw Egg 233
Bacon, Pork 75
Spinach, Raw 7
Butter, Salted 143
Pork Chops, Blade, Visible Fat Eaten 552
Avocados, Raw, All Commercial Varieties 161
Olive Oil 119
Green Olives 13
Green Beans, Cooked from Fresh 4
Pork Chops, Blade, Visible Fat Eaten 552
Shepherds Of Cyprus, Halloumi Cheese 197
Fat Bomb 312
Raw Egg 233
Mushrooms, Cooked from Fresh 7
Shepherds Of Cyprus, Halloumi Cheese 118
Butter, Salted 143
MCT Oil 83
Coffee, Prepared From Grounds 4
Chicken, Roasting, Meat and Skin, Cooked, Roasted 535
Avocados, Raw, All Commercial Varieties 161
Green Olives 8
Olive Oil 119
Arugula, raw 8
Beef, rib, shortribs, separable lean only, choice, cooked, braised 295
Balsamic Vinegar 28
Celery, Raw 2
Carrots, Raw 4
Garlic, Raw 4
Pacific, Organic Bone Broth, Turkey with Rosemary, Sage & Thyme 4
Lettuce, Romaine or Cos 8
Tomato Raw, Includes Cherry, Grape, Roma 2
Mayonnaise, Homemade 302
Bacon, Pork 37
Raw Egg 233
Butter, Salted 72
Milk, Whole 149
Chicken Thigh, Skin Removed Before Cooking 125
Teriyaki Sauce, Store Bought 16
Baby Spinach 7
Macadamia Nuts, Raw 74
Shepherds Of Cyprus, Halloumi Cheese 79
French Fries, Cooked from Fresh 98
Chicken Broth, Kitchen Basics, unsalted 20
Butter, Salted 143
Vegemite 10
Fat Bomb 156
Paleo Bread 176
Raw Egg 233
Turmeric, Ground 10
Chili Powder 8
Sunflower Seeds, Raw 58
Avocados, Raw, All Commercial Varieties 32
Butter, Salted 287
MCT Oil 83
healthy every day meal bologanaise 326
Beef, Mince, Fried in Olive Oil 462
Curry Powder 7
Carrots, Raw 4
Coconut Milk, Plain or Original, Fortified, Unsweetened 21
Papad, Papadum 156
Sour Cream 28
Raw Egg 233
Spinach, Raw 207
Sunflower Seeds, Raw 117
Butter, Salted 215
Beef, Mince, Fried in Olive Oil 462
Carrots, Raw 8
Onion, White, Yellow or Red, Raw 4
Garlic, Cooked 3
Pork chops, loin, fresh, visible fat eaten 378
Kale, Cooked from Fresh 14
Almonds, Raw 14
Dark Chocolate Bar, 70%-85% Cacao 49
Bacon, Pork 75
Sauerkraut 3
Raw Egg 233
Bacon, Pork 75
Spinach, Raw 7
Sunflower Seeds, Raw 117
Grilld low carb burger 552
Pork Chops, Blade, Visible Fat Eaten 828
Shepherds Of Cyprus, Halloumi Cheese 393
Cauliflower, Cooked from Fresh 12
Sauerkraut 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 & blood sugar control

The meals listed below will provide more of the nutrients Leah is not getting in large quantities while also helping with her goal of fat loss with and insulin management.

  1. Ahi tuna & asparagus
  2. turkey & spinach egg white omelette
  3. chicken liver mushroom pate
  4. tuna, salad & sprouts
  5. broccoli, egg whites, mackerel, mussels
  6. spinach stuffed chicken breast
  7. surf & turf
  8. chicken breast, mushrooms, broccoli, spinach, asparagus
  9. green Hulk omelette with chicken
  10. quick tuna salad
  11. salted caramel protein coffee
  12. quick fish salad with mussels
  13. Popeye bowl
  14. beef, ham, broccoli & cauliflower
  15. steak, mushrooms & asparagus
  16. shrimp fajitas taco
  17. grilled chicken & veggies
  18. spicy sriracha shrimp & crispy cabbage
  19. steak, tomato, egg & spinach
  20. seared tuna on bok choy
  21. pan fried chicken & sage butter
  22. carne asada burrito
  23. prawn & stir fry vege
  24. salmon & salad bowl
  25. sautéed spinach with bacon
  26. Hulk green smoothie
  27. pork loin in green salsa with cauliflower
  28. steak & eggs
  29. salmon, broccoli & vege
  30. egg white omelette

popular recipes

NOTE: these recipes are not optimized for your allergies/intolerances

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