recommended approach
The food and meal lists in this report have been tailored to help Lilly get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of building muscle 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 Lilly’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Lilly with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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 Lilly’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: headaches.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 57% | |
| Folate | 76% | |
| Vitamin E | 76% | |
| Iron | 81% | |
| Sodium | 83% | |
| Vitamin A | 91% | |
| Magnesium | 106% | |
| Panto Acid (B5) | 109% | |
| Vitamin D | 113% | |
| Omega-3 | 120% | |
| Phosphorus | 121% | |
| Potassium | 121% | |
| Zinc | 133% |
optimal foods for you
The foods listed below will provide Lilly with the nutrients that she is currently not getting in large amounts while also aligning with her 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 | 4.7 | 1.75 | 60% |
| veal liver | 4.7 | 1.92 | 55% |
| chicken liver | 4.9 | 1.72 | 50% |
| turkey liver | 4.4 | 1.89 | 47% |
| pork liver | 3.6 | 1.65 | 59% |
| lamb liver | 3.0 | 1.68 | 48% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mollusks conch | 5.0 | 1.3 | 54% |
| welk | 0.3 | 2.75 | 82% |
| fish roe | 3.9 | 1.43 | 47% |
| crab | 2.2 | 0.83 | 71% |
| cod | 0.7 | 2.9 | 71% |
| lobster | 1.5 | 0.89 | 71% |
| caviar | 2.7 | 2.64 | 33% |
| white fish | 0.9 | 1.08 | 70% |
| crayfish | 1.3 | 0.82 | 67% |
| trout | 2.3 | 1.68 | 45% |
| pollock | 0.8 | 1.11 | 69% |
| shrimp | 0.6 | 1.19 | 69% |
| octopus | 0.1 | 1.64 | 71% |
| halibut | 0.8 | 1.11 | 66% |
| salmon | 1.5 | 1.56 | 52% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| watercress | 9.9 | 0.11 | 65% |
| amaranth leaves | 7.8 | 0.21 | 86% |
| spinach | 10.0 | 0.23 | 49% |
| chicory greens | 11.8 | 0.23 | 23% |
| seaweed (wakame) | 6.7 | 0.45 | 79% |
| seaweed (kelp) | 6.8 | 0.43 | 77% |
| coriander | 10.3 | 0.23 | 30% |
| parsley | 8.7 | 0.36 | 48% |
| arugula | 8.9 | 0.25 | 45% |
| seaweed (laver) | 6.0 | 0.35 | 80% |
| turnip greens | 8.7 | 0.29 | 44% |
| chinese cabbage | 7.9 | 0.12 | 54% |
| chard | 7.7 | 0.19 | 51% |
| butternut squash | 5.5 | 0.45 | 75% |
| beet greens | 8.7 | 0.22 | 35% |
| chives | 7.5 | 0.3 | 48% |
| lettuce | 7.2 | 0.15 | 50% |
| mustard greens | 8.1 | 0.27 | 36% |
| winter squash | 5.3 | 0.4 | 69% |
| pumpkin | 4.9 | 0.2 | 76% |
| broccoli | 6.5 | 0.35 | 50% |
| endive | 9.9 | 0.17 | 7% |
| escarole | 8.5 | 0.19 | 24% |
| radicchio | 5.2 | 0.23 | 68% |
| yeast extract spread | 4.4 | 1.85 | 59% |
| asparagus | 6.3 | 0.22 | 50% |
| kale | 5.3 | 0.28 | 60% |
| okra | 6.0 | 0.22 | 50% |
| onions | 4.5 | 0.32 | 65% |
| celery | 5.5 | 0.18 | 50% |
| pinto beans | 2.8 | 0.22 | 83% |
| collards | 6.2 | 0.33 | 37% |
| leeks | 2.2 | 0.61 | 83% |
| red peppers | 5.6 | 0.31 | 40% |
| lemongrass | 1.0 | 0.99 | 93% |
| mung beans | 2.8 | 0.19 | 74% |
| peas | 3.1 | 0.42 | 65% |
| carrots | 3.0 | 0.41 | 64% |
| poi | 0.0 | 1.12 | 97% |
| shallots | -0.5 | 3.48 | 80% |
| cauliflower | 4.0 | 0.25 | 50% |
| candied fruit | -1.8 | 3.22 | 98% |
| spirulina | 2.2 | 0.26 | 70% |
| beets | 2.1 | 0.43 | 70% |
| white mushroom | 2.4 | 0.22 | 65% |
| snap beans | 2.9 | 0.15 | 58% |
| raisins | -1.5 | 2.96 | 89% |
| cantaloupe | 1.8 | 0.34 | 70% |
| taro | -0.1 | 1.42 | 85% |
| cabbage | 2.9 | 0.23 | 55% |
| artichokes | 3.2 | 0.47 | 49% |
| brussel sprouts | 3.2 | 0.42 | 50% |
| dried apples | -1.8 | 3.46 | 86% |
| sunflower seeds | 2.2 | 5.46 | 15% |
| dried currants | -1.5 | 2.83 | 88% |
| almond butter | 1.6 | 6.14 | 16% |
| almonds | 1.7 | 6.07 | 15% |
| rhubarb | 2.8 | 0.21 | 55% |
| zucchini | 3.9 | 0.17 | 40% |
| garlic | -0.8 | 1.49 | 89% |
| plantains | -0.8 | 1.22 | 90% |
| apricots | 0.1 | 0.48 | 86% |
| jalapeno peppers | 3.9 | 0.27 | 37% |
| pickles | 3.8 | 0.12 | 40% |
| cucumber | 3.8 | 0.12 | 40% |
| portabella mushrooms | 2.4 | 0.29 | 55% |
| mulberries | 0.9 | 0.43 | 74% |
| grapefruit | 0.2 | 0.3 | 83% |
| shiitake mushroom | 2.1 | 0.39 | 58% |
| summer squash | 3.2 | 0.19 | 45% |
| apricots | 0.8 | 0.48 | 71% |
| celeriac | 0.8 | 0.42 | 72% |
| sesame butter | 0.8 | 5.86 | 21% |
| grapefruit | -0.2 | 0.33 | 85% |
| grapefruit juice | -1.0 | 0.46 | 95% |
| ginger | -0.2 | 0.8 | 81% |
| apricot nectar | -1.0 | 0.56 | 94% |
macronutrients
The macronutrient split of Lilly’s diet is shown in the chart below.
macro targets
While Lilly’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) | 145 | 150 |
| fat (g) | 15 | 75 |
| carbs (g) | 0 | 50 |
| energy (calories) | 1450 |
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 Lilly’s food log based on the harder to find 50% of the essential nutrients. Lilly’s most nutrient dense day is April 19 2024 while her least nutrient-dense day is April 10 2024.
best and worst days
Lilly’s food diary for the best and worst days are shown below for comparison. Lilly 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 Lilly is not getting in large quantities while also helping with her goal of building muscle.
- broccoli soup
- lean burgers, spinach & mushrooms
- lemon vegetables
- Hulk green smoothie
- cod, veggies & pickles
- cauliflower & spinach soup
- broccoli, egg white, mackerel, oysters & sauerkraut
- optimised electrolyte mix
- sautéed spinach & mushrooms
- cauliflower soup
- roo burgers, asparagus, avo & cucumber
- chicken liver mushroom pate
- cruciferous juice
- halibut with mixed salad & seeds
- mango & zucchini lettuce wraps
- sautéed spinach with bacon
- Popeye bowl
- medium fat spinach omelette
- quinoa stuffed peppers
- spinach, cottage cheese & protein sludge
- potassium caramel salted coffee
- baked kale chips
- salmon, chicory, sauerkraut & greens
- low fat spinach muffins
- green juice
- chicken breast, mushrooms, broccoli, spinach, asparagus
- quick mackerel salad
- Rhonda Patrick Smoothie 1
- Ketogains protein pudding
- arugula salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances