The food and meal lists in this report have been tailored to help Tones get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of fat loss with a low insulin load diet and being zero carb.

The chart below shows the micronutrients provided by Tones’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

The supplements listed below will provide Tones with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

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

nutrient	% DRI	prioritize
Sodium	71%
Potassium	75%
Calcium	86%
Magnesium	109%
Vitamin D	114%
Phosphorus	129%
Manganese	140%
Valine	150%
Leucine	156%
Isoleucine	175%
Omega-3	182%
Methionine	192%
Lysine	212%

The foods listed below will provide Tones with the nutrients that he is currently not getting in large amounts while also aligning with his 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).

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

macro targets

While Tones’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	265
fat (g)	30	180
carbs (g)	0	0
energy (calories)		2050

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

The chart below shows a comparison of the nutrient density of Tones’s food log based on the harder to find 50% of the essential nutrients. Tones’s most nutrient dense day is February 21 2019 while his least nutrient-dense day is February 22 2019.

Tones’s food diary for the best and worst days are shown below for comparison. Tones 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)
Pura, Thick Cream	70
Coffee, Prepared From Grounds	6
Lindt, Supreme Dark Chocolate, 90% Cocoa Solids	170
Spinach, Raw	20
John West, Salmon Slices in Springwater	87
Trout, Smoked	341
French dressing, homemade	52
Blueberries, Fresh	16
Blackberries, Fresh	12
Strawberries, Fresh	9
Salmon, Atlantic, Farmed, Cooked	280
Cauliflower, Cooked from Fresh	128
Prawns, Cooked from Fresh	215
Mayonnaise, Homemade	101

Worst Day

food name	energy (kcal)
Coffee, Prepared From Grounds	6
Pura, Thick Cream	70
Woolworths, Australian Hickory Smoked almonds	185
Woolworths, Smoked Chicken Drumstick	265
Swiss Cheese, Natural	165
Prosciutto	100
Liverwurst	180
Lindt, Supreme Dark Chocolate, 90% Cocoa Solids	170
Beef Steak, T-Bone, Visible Fat Eaten	247
Blueberries, Fresh	16
Blackberries, Fresh	12
Strawberries, Fresh	9
Tomato Raw, Includes Cherry, Grape, Roma	24
Mayonnaise, Homemade	101
Salmon, Smoked	64
Seggiano, Fresh Artichoke Tapenade	100
Red Wine, Other Types	200

optimized recipes for weight loss & blood sugar control

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

1. low-carb blueberry smoothie
2. pina colada ice cream
3. raw chilled avocado soup
4. savory green smoothie
5. broccoli soup
6. arugula cucumber salad with lemon dressing
7. spicy avocado carrot tomato smoothie
8. carrot ginger soup
9. zucchini and watercress soup
10. creamy cauliflower mash
11. sauteed kale
12. red cabbage slaw
13. raw avocado cucumber sushi rolls
14. stuffed avocados with crunchy Asian cabbage slaw
15. chocolate potassium coffee
16. summer squash salad
17. Roasted Carrots with Parsley-Yogurt Sauce
18. toasted cauliflower Soup
19. asparagus basil salad
20. endive and watercress salad
21. creamy blended vegetable soup
22. oven roasted broccoli
23. warm belgian endive and pine nut salad
24. Tommy Wood fatty coffee
25. mango & zucchini lettuce wraps
26. mashed cauliflower
27. roasted cauliflower carrots and zucchini
28. mango lassi smoothie
29. lemon garlic green beans with almonds
30. kale guacamole

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