recommended approach
The food and meal lists in this report have been tailored to help Alex 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 Alex’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Alex 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 Alex’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 96% | |
| Omega-3 | 126% | |
| Calcium | 132% | |
| Sodium | 151% | |
| Vitamin E | 189% | |
| Zinc | 196% |
optimal foods for you
The foods listed below will provide Alex 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 |
|---|---|---|---|
| lamb liver | 2.4 | 1.68 | 48% |
| mozzarella (non fat) | 2.0 | 1.41 | 55% |
| cream cheese (low fat) | 0.8 | 1.05 | 76% |
| non-fat yogurt | 0.1 | 0.78 | 96% |
| chocolate milk (fat free) | 0.3 | 0.67 | 91% |
| veal liver | 1.2 | 1.92 | 55% |
| 1.4 | 0.41 | 64% | |
| lamb kidney | 1.6 | 1.12 | 52% |
| lean pastrami | 0.8 | 0.95 | 72% |
| beef kidney | 1.3 | 1.57 | 52% |
| pork liver | 0.9 | 1.65 | 59% |
| sour cream (fat free) | -0.3 | 0.74 | 93% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 5.7 | 1.43 | 47% |
| oysters | 4.8 | 1.02 | 59% |
| crab | 3.4 | 0.83 | 71% |
| trout | 4.1 | 1.68 | 45% |
| lobster | 3.1 | 0.89 | 71% |
| salmon | 3.5 | 1.56 | 52% |
| sturgeon | 3.0 | 1.35 | 49% |
| white fish | 2.2 | 1.08 | 70% |
| anchovy | 2.9 | 2.1 | 44% |
| sardine | 3.2 | 2.08 | 38% |
| flounder | 2.8 | 0.86 | 57% |
| rockfish | 2.3 | 1.09 | 66% |
| mackerel | 3.6 | 3.05 | 14% |
| shrimp | 2.0 | 1.19 | 69% |
| halibut | 2.0 | 1.11 | 66% |
| mollusks conch | 2.4 | 1.3 | 54% |
| pollock | 1.8 | 1.11 | 69% |
| whiting | 1.9 | 1.16 | 66% |
| crayfish | 2.0 | 0.82 | 67% |
| cod | 1.0 | 2.9 | 71% |
| mussel | 2.0 | 0.86 | 63% |
| octopus | 1.3 | 1.64 | 71% |
| caviar | 2.2 | 2.64 | 33% |
| perch | 1.5 | 0.96 | 62% |
| tuna | 1.5 | 1.84 | 52% |
| herring | 1.9 | 2.17 | 36% |
| welk | -0.2 | 2.75 | 82% |
| haddock | 0.8 | 1.16 | 71% |
| clam | 0.3 | 1.42 | 73% |
| scallop | 0.2 | 1.11 | 77% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| seaweed (wakame) | 4.0 | 0.45 | 79% |
| seaweed (laver) | 3.6 | 0.35 | 80% |
| spinach | 4.5 | 0.23 | 49% |
| amaranth leaves | 2.8 | 0.21 | 86% |
| watercress | 3.6 | 0.11 | 65% |
| seaweed (kelp) | 2.8 | 0.43 | 77% |
| turnip greens | 3.8 | 0.29 | 44% |
| beet greens | 3.9 | 0.22 | 35% |
| radicchio | 2.4 | 0.23 | 68% |
| chard | 3.0 | 0.19 | 51% |
| mustard greens | 3.4 | 0.27 | 36% |
| parsley | 2.7 | 0.36 | 48% |
| chicory greens | 3.8 | 0.23 | 23% |
| pumpkin | 1.6 | 0.2 | 76% |
| asparagus | 2.5 | 0.22 | 50% |
| coriander | 3.2 | 0.23 | 30% |
| arugula | 2.5 | 0.25 | 45% |
| kale | 1.9 | 0.28 | 60% |
| lemongrass | 0.2 | 0.99 | 93% |
| almonds | 1.4 | 6.07 | 15% |
| poi | -0.1 | 1.12 | 97% |
| butternut squash | 1.0 | 0.45 | 75% |
| almond butter | 1.3 | 6.14 | 16% |
| walnuts | 1.3 | 6.19 | 13% |
| corn-starch | -1.4 | 3.81 | 99% |
| white rice | -1.2 | 3.65 | 95% |
| broccoli | 1.9 | 0.35 | 50% |
| sunflower seeds | 1.4 | 5.46 | 15% |
| chinese cabbage | 1.8 | 0.12 | 54% |
| collards | 2.4 | 0.33 | 37% |
| winter squash | 1.0 | 0.4 | 69% |
| zucchini | 2.3 | 0.17 | 40% |
| white flour | -1.2 | 3.67 | 92% |
| rice flour | -1.3 | 3.66 | 92% |
| egg noodles | -1.0 | 3.84 | 83% |
| candied fruit | -1.3 | 3.22 | 98% |
| wheat flour | -1.2 | 3.63 | 91% |
| taro | -0.1 | 1.42 | 85% |
| onions | 1.1 | 0.32 | 65% |
| okra | 1.7 | 0.22 | 50% |
| raisins | -0.9 | 2.96 | 89% |
| rhubarb | 1.5 | 0.21 | 55% |
| sprouted wheat | -0.6 | 1.98 | 90% |
| cornmeal | -1.3 | 3.7 | 89% |
| Oats | -0.6 | 3.89 | 70% |
| buckwheat | -0.7 | 3.43 | 78% |
| corn flour, masa | -1.0 | 3.63 | 82% |
| rye flour | -0.9 | 3.49 | 81% |
| garlic | -0.5 | 1.49 | 89% |
macronutrients
The macronutrient split of Alex’s diet is shown in the chart below.
protein
Alex’s protein intake is 4.5g/kg LBM or 313g/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 Alex’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 28 |
| RDI/sedentary | ~11% | 0.8 | 56 |
| typical | ~16% | 1.2 | 83 |
| minimum nutrient optimiser | ~24% | 1.8 | 95 |
| Alex | 36% | 4.50 | 313 |
macro targets
While Alex’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 | 255 |
| fat (g) | 30 | 170 |
| carbs (g) | 0 | 145 |
| energy (calories) | 2500 |
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 Alex’s food log based on the harder to find 50% of the essential nutrients. Alex’s most nutrient dense day is February 17 2018 while his least nutrient-dense day is February 15 2018.
best and worst days
Alex’s food diary for the best and worst days are shown below for comparison. Alex 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) |
|---|---|
| Egg, Whole, Raw, Fresh | 215 |
| Beef, Variety Meats and By-Products, Liver, Raw | 162 |
| Fish, Salmon, Pink, Raw | 419 |
| Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care | 129 |
| Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Raw | 300 |
| Oat Bran, Dry | 197 |
| Beverages, Protein Powder Whey Based | 113 |
| Cocoa Powder, Unsweetened | 25 |
| Sweet Potato, Baked | 180 |
| Potatoes, Russet, Flesh and Skin, Baked | 485 |
| Carrots, Raw | 62 |
| Spinach, Raw | 26 |
| Lettuce, Mixed Greens | 20 |
| Cucumber, Raw, With Peel | 13 |
| Onion, White, Yellow or Red, Raw | 23 |
| Radish, Raw | 9 |
| Tomato Raw, Includes Cherry, Grape, Roma | 10 |
| Shiitake Mushrooms, Raw | 29 |
| Cabbage, Red, Raw | 93 |
| Sauerkraut | 22 |
| Cider Vinegar | 19 |
| Cinnamon, Ground | 19 |
| Ginger, Ground | 12 |
| Portabella Mushrooms, Raw | 37 |
| Lettuce, Iceberg | 16 |
| Cauliflower, Raw | 125 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Egg, Whole, Raw, Fresh | 215 |
| Beverages, Protein Powder Whey Based | 225 |
| Great Lakes Gelatin, Collagen Hydrolysate, Unflavored, Joint Care | 129 |
| Goat Cheese, Hard | 128 |
| Chicken, Broiler or Fryers, Breast, Skinless, Boneless, Meat Only, Raw | 600 |
| Almonds, Raw | 164 |
| Filberts, Raw | 178 |
| Cocoa Powder, Unsweetened | 25 |
| Brazil Nuts, Unsalted | 66 |
| Black Beans, Cooked from Dried | 264 |
| Rice, White, Long-Grain, Regular, Unenriched, Cooked without Salt | 260 |
| Raspberries, Fresh, Red | 146 |
| Potatoes, Russet, Flesh and Skin, Baked | 485 |
| Sweet Potato, Baked | 180 |
| Oat Bran, Dry | 197 |
| Carrots, Raw | 62 |
| Spinach, Raw | 20 |
| Lettuce, Mixed Greens | 15 |
| Tomato Raw, Includes Cherry, Grape, Roma | 10 |
| Cucumber, Raw, With Peel | 9 |
| Onion, White, Yellow or Red, Raw | 23 |
| Radish, Raw | 5 |
| Shiitake Mushrooms, Raw | 19 |
| Sauerkraut | 22 |
| Cabbage, Red, Raw | 93 |
| Cinnamon, Ground | 39 |
| Cider Vinegar | 25 |
| Portabella Mushrooms, Raw | 18 |
| Lettuce, Iceberg | 8 |
| Ginger, Ground | 12 |
| Zucchini, Raw | 85 |
| Celery, Raw | 19 |
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 Alex is not getting in large quantities while also helping with his goal of building muscle.
- eggs, sardines, oysters & broccoli
- broccoli soup
- halibut with mixed salad & seeds
- cauliflower soup
- Hulk green smoothie
- lemon vegetables
- salmon, broccoli & vege
- Rhonda Patrick Smoothie 1
- salmon, chicory, sauerkraut & greens
- salmon, asparagus, spinach & mushroom
- zucchini & carrot fritters
- Popeye bowl
- green breakfast salad
- spinach, cottage cheese & protein sludge
- Ketogains protein pudding
- raspberry chia pudding
- salmon, spinach, sauerkraut, cottage cheese & olives
- blackberries, linseeds & yoghurt
- cod, veggies & pickles
- pan fried fish, olive & tomato salad (lean)
- lean burgers, spinach & mushrooms
- quick mackerel salad
- cauliflower & spinach soup
- baked salmon & asparagus
- salmon, broccoli & purple cabbage
- salmon, mushrooms & bell peppers
- salmon bites
- quick fish salad with sardines
- quick baked salmon
- PSMF green smoothie
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances