recommended approach
The food and meal lists in this report have been tailored to help Scott 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 and being zero carb.
| 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 Scott’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Scott 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 Scott’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: insomnia.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 82% | |
| Sodium | 103% | |
| Zinc | 135% | |
| Magnesium | 141% | |
| Omega-3 | 150% | |
| Vitamin D | 150% | |
| Vitamin E | 152% | |
| Potassium | 161% | |
| Vitamin B12 | 163% | |
| Panto Acid (B5) | 169% | |
| Folate | 205% | |
| Phosphorus | 223% | |
| Riboflavin (B2) | 251% |
optimal foods for you
The foods listed below will provide Scott 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 |
|---|---|---|---|
| turkey liver | 7.3 | 1.89 | 47% |
| beef kidney | 6.3 | 1.57 | 52% |
| beef heart | 2.3 | 1.79 | 52% |
| lamb heart | 2.7 | 1.61 | 48% |
| turkey heart | 2.6 | 1.74 | 47% |
| lamb brains | 3.0 | 1.54 | 27% |
| veal | -0.1 | 1.51 | 65% |
| beef tripe | 1.0 | 1.03 | 55% |
| ground beef (lean) | 0.3 | 1.44 | 60% |
| lamb lungs | 0.6 | 0.95 | 58% |
| bison | 0.3 | 1.71 | 53% |
| turkey gizzard | 0.0 | 1.55 | 57% |
| beef roast | 0.5 | 1.78 | 48% |
| chuck steak | 0.1 | 1.94 | 51% |
| sirloin steak (lean) | -0.4 | 1.77 | 57% |
| lamb shank | 0.1 | 1.96 | 48% |
| pork chops | -0.3 | 1.74 | 54% |
| chicken breast | -0.7 | 1.48 | 60% |
| elk | 0.1 | 1.93 | 44% |
| top round steak | -0.9 | 2.09 | 56% |
| leg ham | -0.7 | 1.65 | 56% |
| pork shoulder | -0.8 | 1.62 | 56% |
| lamb sweetbread | 0.3 | 1.44 | 43% |
| lamb chop | -0.4 | 2.34 | 42% |
| lamb (lean) | 0.1 | 1.44 | 43% |
| veal loin | -0.5 | 1.75 | 48% |
| porterhouse steak (fat trimmed) | -0.5 | 1.45 | 50% |
| beef brisket | -0.3 | 2.44 | 37% |
| roast beef | -0.5 | 2.19 | 38% |
| beef rib eye steak | -0.4 | 2.48 | 32% |
| pork loin | -0.6 | 1.93 | 41% |
| beef shortribs | -0.9 | 2.95 | 33% |
| chicken drumstick | -1.0 | 1.49 | 47% |
| roast pork | -0.9 | 1.99 | 41% |
| ground turkey | -0.6 | 2.58 | 30% |
| pork (lean) | -1.2 | 2.09 | 44% |
| beef brisket | -1.0 | 2.8 | 33% |
| beef brisket, flat half | -1.0 | 2.89 | 32% |
| pork ribs | -1.0 | 2.16 | 39% |
| flank, steak | -0.9 | 2.63 | 32% |
| lamb | -1.4 | 6.39 | 4% |
| beef brisket, flat half | -1.0 | 2.98 | 31% |
| roast ham | -1.0 | 1.78 | 41% |
| ground beef, 80/20 | -0.9 | 2.7 | 31% |
| sirloin steak | -1.1 | 2.43 | 36% |
| ground beef, 75/25 | -1.0 | 2.77 | 31% |
| ground beef 70/30 | -0.9 | 2.77 | 30% |
| ground beef 70/30 | -1.0 | 2.7 | 30% |
| beef loin, top loin | -1.1 | 2.5 | 34% |
| ground beef | -0.9 | 2.48 | 30% |
| beef tenderloin steak | -1.2 | 2.62 | 32% |
| beef rib, eye | -1.2 | 2.65 | 32% |
| beef rib, small end | -1.2 | 2.78 | 31% |
| lamb leg | -1.1 | 2.58 | 31% |
| beef tenderloin steak | -1.2 | 2.73 | 31% |
| rotisserie chicken thigh | -1.3 | 1.93 | 39% |
| beef loin | -1.3 | 2.78 | 30% |
| t-bone steak | -1.2 | 2.94 | 26% |
| ham | -0.5 | 1.49 | 29% |
| chicken | -1.5 | 2.19 | 36% |
| pork ribs | -1.4 | 3.61 | 18% |
| lamb rib | -1.6 | 3.61 | 19% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| crab | 4.8 | 0.83 | 71% |
| lobster | 3.7 | 0.89 | 71% |
| trout | 4.4 | 1.68 | 45% |
| salmon | 3.8 | 1.56 | 52% |
| cod | 1.2 | 2.9 | 71% |
| crayfish | 2.7 | 0.82 | 67% |
| white fish | 2.1 | 1.08 | 70% |
| pollock | 2.1 | 1.11 | 69% |
| rockfish | 2.2 | 1.09 | 66% |
| sardine | 3.5 | 2.08 | 38% |
| tuna | 2.5 | 1.84 | 52% |
| sturgeon | 3.0 | 1.35 | 49% |
| herring | 3.3 | 2.17 | 36% |
| whiting | 1.7 | 1.16 | 66% |
| anchovy | 2.6 | 2.1 | 44% |
| halibut | 1.6 | 1.11 | 66% |
| flounder | 2.3 | 0.86 | 57% |
| mackerel | 3.8 | 3.05 | 14% |
| perch | 1.3 | 0.96 | 62% |
| haddock | 0.3 | 1.16 | 71% |
| orange roughy | -0.8 | 1.05 | 70% |
macronutrients
The macronutrient split of Scott’s diet is shown in the chart below.
macro targets
While Scott’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) | 105 | 245 |
| fat (g) | 25 | 175 |
| carbs (g) | 0 | 0 |
| energy (calories) | 2400 |
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 Scott’s food log based on the harder to find 50% of the essential nutrients. Scott’s most nutrient dense day is August 22 2021 while his least nutrient-dense day is August 26 2021.
best and worst days
Scott’s food diary for the best and worst days are shown below for comparison. Scott 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 Scott is not getting in large quantities while also helping with his goal of building muscle.
- chicken liver mushroom pate
- eggs, sardines, oysters & broccoli
- broccoli soup
- lean burgers, spinach & mushrooms
- broccoli, egg white, mackerel, oysters & sauerkraut
- roo burgers, asparagus, avo & cucumber
- potassium caramel salted coffee
- lemon vegetables
- Hulk green smoothie
- quick fish salad with mussels
- salmon & salad bowl
- halibut with mixed salad & seeds
- salmon, broccoli & vege
- salmon, asparagus, spinach & mushroom
- chicken liver, eggs & greens
- cod, veggies & pickles
- Popeye bowl
- cauliflower soup
- quick fish salad with sardines
- quick mackerel salad
- cauliflower & spinach soup
- liver & eggs
- salmon, chicory, sauerkraut & greens
- super salad with golden turmeric dressing
- seared tuna on bok choy
- sautéed spinach & mushrooms
- spinach, cottage cheese & protein sludge
- Ketogains protein pudding
- cruciferous juice
- broccoli, egg whites, mackerel, mussels
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances