recommended approach
The food and meal lists in this report have been tailored to help Floyd 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 Floyd’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Floyd 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 Floyd’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin E | 26% | |
| Manganese | 35% | |
| Magnesium | 38% | |
| Calcium | 39% | |
| Vitamin D | 44% | |
| Copper | 56% | |
| Folate | 56% | |
| Potassium | 58% | |
| Omega-3 | 60% | |
| Vitamin C | 61% | |
| Sodium | 94% | |
| Zinc | 95% | |
| Iron | 102% |
optimal foods for you
The foods listed below will provide Floyd 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 | 2.3 | 1.75 | 60% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| crab | 5.0 | 0.83 | 71% |
| welk | 1.9 | 2.75 | 82% |
| mollusks conch | 5.6 | 1.3 | 54% |
| lobster | 4.2 | 0.89 | 71% |
| cod | 1.9 | 2.9 | 71% |
| crayfish | 4.2 | 0.82 | 67% |
| fish roe | 5.4 | 1.43 | 47% |
| oysters | 4.5 | 1.02 | 59% |
| pollock | 3.1 | 1.11 | 69% |
| white fish | 2.8 | 1.08 | 70% |
| octopus | 2.1 | 1.64 | 71% |
| mussel | 3.6 | 0.86 | 63% |
| rockfish | 2.6 | 1.09 | 66% |
| halibut | 2.3 | 1.11 | 66% |
| salmon | 3.2 | 1.56 | 52% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| amaranth leaves | 11.4 | 0.21 | 86% |
| watercress | 12.0 | 0.11 | 65% |
| seaweed (wakame) | 9.5 | 0.45 | 79% |
| seaweed (laver) | 9.2 | 0.35 | 80% |
| spinach | 12.2 | 0.23 | 49% |
| radicchio | 8.9 | 0.23 | 68% |
| parsley | 10.7 | 0.36 | 48% |
| chard | 10.6 | 0.19 | 51% |
| coriander | 11.9 | 0.23 | 30% |
| chicory greens | 12.6 | 0.23 | 23% |
| chinese cabbage | 9.3 | 0.12 | 54% |
| beet greens | 11.1 | 0.22 | 35% |
| chives | 9.4 | 0.3 | 48% |
| mustard greens | 10.7 | 0.27 | 36% |
| seaweed (kelp) | 6.4 | 0.43 | 77% |
| turnip greens | 9.7 | 0.29 | 44% |
| lemongrass | 4.0 | 0.99 | 93% |
| arugula | 9.2 | 0.25 | 45% |
| asparagus | 8.7 | 0.22 | 50% |
| kale | 7.1 | 0.28 | 60% |
| broccoli | 7.9 | 0.35 | 50% |
| onions | 6.4 | 0.32 | 65% |
| okra | 7.7 | 0.22 | 50% |
| pumpkin | 5.2 | 0.2 | 76% |
| butternut squash | 4.8 | 0.45 | 75% |
| zucchini | 8.5 | 0.17 | 40% |
| yeast extract spread | 5.0 | 1.85 | 59% |
| lettuce | 7.5 | 0.15 | 50% |
| pinto beans | 4.0 | 0.22 | 83% |
| summer squash | 7.7 | 0.19 | 45% |
| mung beans | 4.7 | 0.19 | 74% |
| black beans | 1.8 | 3.41 | 73% |
| garbanzo beans | 1.7 | 3.78 | 69% |
| kidney beans | 1.2 | 3.37 | 74% |
| cauliflower | 6.5 | 0.25 | 50% |
| winter squash | 4.3 | 0.4 | 69% |
| spirulina | 4.3 | 0.26 | 70% |
| celery | 6.5 | 0.18 | 50% |
| buckwheat | 0.4 | 3.43 | 78% |
| shallots | 0.2 | 3.48 | 80% |
| cabbage | 5.5 | 0.23 | 55% |
| leeks | 2.3 | 0.61 | 83% |
| beets | 3.7 | 0.43 | 70% |
| white mushroom | 4.3 | 0.22 | 65% |
| snap beans | 5.0 | 0.15 | 58% |
| banana pepper | 7.0 | 0.27 | 36% |
| artichokes | 5.5 | 0.47 | 49% |
| red peppers | 6.3 | 0.31 | 40% |
| rhubarb | 4.9 | 0.21 | 55% |
| poi | -0.2 | 1.12 | 97% |
| corn-starch | -3.0 | 3.81 | 99% |
| coconut water | 3.7 | 0.19 | 66% |
| white rice | -2.5 | 3.65 | 95% |
| peas | 3.6 | 0.42 | 65% |
| cornmeal | -2.0 | 3.7 | 89% |
| bulgur | -0.9 | 3.42 | 81% |
| oat bran | 1.6 | 2.46 | 65% |
| Oats | -0.3 | 3.89 | 70% |
| raisins | -1.3 | 2.96 | 89% |
| dried currants | -1.1 | 2.83 | 88% |
| escarole | 7.7 | 0.19 | 24% |
| sprouted wheat | -0.5 | 1.98 | 90% |
| endive | 9.4 | 0.17 | 7% |
| wheat bran | 4.3 | 2.16 | 38% |
| rice flour | -2.5 | 3.66 | 92% |
| lupin seeds | 1.6 | 3.71 | 51% |
| wheat flour | -2.4 | 3.63 | 91% |
| white flour | -2.5 | 3.67 | 92% |
| edamame | 4.9 | 1.21 | 41% |
| portabella mushrooms | 4.3 | 0.29 | 55% |
| egg noodles | -1.9 | 3.84 | 83% |
| taro | 0.2 | 1.42 | 85% |
| garlic | -0.3 | 1.49 | 89% |
| cornmeal, white | -1.6 | 3.62 | 81% |
| cornmeal, yellow | -1.6 | 3.62 | 81% |
| corn flour, masa | -1.7 | 3.63 | 82% |
| candied fruit | -2.9 | 3.22 | 98% |
| rye flour | -1.5 | 3.49 | 81% |
| rye grain | -1.0 | 3.38 | 77% |
| rye flour | 0.3 | 3.25 | 64% |
| ginger | 1.0 | 0.8 | 81% |
macronutrients
The macronutrient split of Floyd’s diet is shown in the chart below.
macro targets
While Floyd’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) | 95 | 235 |
| fat (g) | 20 | 165 |
| carbs (g) | 0 | 75 |
| energy (calories) | 2300 |
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 Floyd’s food log based on the harder to find 50% of the essential nutrients. Floyd’s most nutrient dense day is January 27 2019 while his least nutrient-dense day is June 25 2018.
best and worst days
Floyd’s food diary for the best and worst days are shown below for comparison. Floyd 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) |
|---|---|
| Eggs, Cooked | 233 |
| Coffee, Prepared From Grounds | 5 |
| Bacon, Pork | 75 |
| Kefir | 159 |
| Pork, Fresh, Shoulder, Boston Butt, Blade Steaks, Separable Lean and Fat, Cooked, Braised | 477 |
| Cauliflower, Cooked from Fresh | 37 |
| Lindt, Excellence 90% Cocoa | 593 |
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 Floyd is not getting in large quantities while also helping with his goal of building muscle.
- optimised electrolyte mix
- lemon vegetables
- baked kale chips
- broccoli soup
- green juice
- cod, veggies & pickles
- cauliflower & spinach soup
- cruciferous juice
- lean burgers, spinach & mushrooms
- Hulk green smoothie
- quick fish salad with mussels
- roast turmeric cauliflower
- sautéed spinach & mushrooms
- halibut with mixed salad & seeds
- quinoa stuffed peppers
- potassium caramel salted coffee
- sautéed spinach with bacon
- salmon & salad bowl
- mango & zucchini lettuce wraps
- cauliflower soup
- arugula salad
- Rhonda Patrick Smoothie 1
- quick mackerel salad
- spinach, cottage cheese & protein sludge
- Popeye bowl
- zucchini & carrot fritters
- green & lean smoothie
- salmon, chicory, sauerkraut & greens
- salmon, broccoli & vege
- chicken breast, mushrooms, broccoli, spinach, asparagus
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances