recommended approach
The food and meal lists in this report have been tailored to help Lynne get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of nutrient dense maintenance.
| 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 Lynne’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Lynne 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 Lynne’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: dyslipedimia, hypertension, methylation.
| nutrient | % DRI | prioritize |
|---|---|---|
| Iron | 58% | |
| Phosphorus | 61% | |
| Potassium | 62% | |
| Vitamin A | 67% | |
| Sodium | 73% | |
| Calcium | 84% | |
| Copper | 116% | |
| Valine | 120% | |
| Leucine | 133% | |
| Folate | 134% | |
| Isoleucine | 139% | |
| Methionine | 140% | |
| Lysine | 162% |
optimal foods for you
The foods listed below will provide Lynne with the nutrients that she is currently not getting in large amounts while also aligning with her goal of maintenance . 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 | 11.5 | 1.75 | 60% |
| veal liver | 11.0 | 1.92 | 55% |
| lamb liver | 10.0 | 1.68 | 48% |
| chicken liver | 9.4 | 1.72 | 50% |
| pork liver | 9.7 | 1.65 | 59% |
| chicken breast | 9.4 | 1.48 | 60% |
| porterhouse steak (fat trimmed) | 8.0 | 1.45 | 50% |
| veal | 8.8 | 1.51 | 65% |
| lamb kidney | 8.4 | 1.12 | 52% |
| turkey liver | 7.3 | 1.89 | 47% |
| beef roast | 7.1 | 1.78 | 48% |
| lamb heart | 7.1 | 1.61 | 48% |
| beef heart | 7.0 | 1.79 | 52% |
| lamb shank | 6.6 | 1.96 | 48% |
| egg white | 9.1 | 0.52 | 74% |
| leg ham | 7.2 | 1.65 | 56% |
| beef kidney | 6.9 | 1.57 | 52% |
| bison | 6.9 | 1.71 | 53% |
| pork shoulder | 7.1 | 1.62 | 56% |
| pork chops | 6.5 | 1.74 | 54% |
| rib eye fillet | 5.8 | 1.99 | 45% |
| ground pork | 6.3 | 1.85 | 54% |
| chuck steak | 6.1 | 1.94 | 51% |
| ground beef (lean) | 6.9 | 1.44 | 60% |
| sirloin steak (lean) | 6.5 | 1.77 | 57% |
| beef tripe | 6.9 | 1.03 | 55% |
| top round steak | 6.0 | 2.09 | 56% |
| cream cheese (low fat) | 8.0 | 1.05 | 76% |
| roast beef | 4.7 | 2.19 | 38% |
| lamb sweetbread | 5.3 | 1.44 | 43% |
| chicken drumstick | 5.4 | 1.49 | 47% |
| veal loin | 4.8 | 1.75 | 48% |
| pork (lean) | 3.9 | 2.09 | 44% |
| cheddar | 4.4 | 1.73 | 48% |
| roast pork | 3.6 | 1.99 | 41% |
| lamb lungs | 5.4 | 0.95 | 58% |
| pork ribs | 3.2 | 2.16 | 39% |
| lamb (lean) | 3.9 | 1.44 | 43% |
| lean pastrami | 6.0 | 0.95 | 72% |
| pork loin | 3.2 | 1.93 | 41% |
| lamb chop | 2.7 | 2.34 | 42% |
| liver sausage | 0.1 | 3.31 | 12% |
| elk | 3.0 | 1.93 | 44% |
| beef rib eye steak | 1.5 | 2.48 | 32% |
| rotisserie chicken drumstick | 2.0 | 2.06 | 39% |
| turkey heart | 2.7 | 1.74 | 47% |
| cottage cheese (low fat) | 4.4 | 0.81 | 62% |
| gruyere cheese | -0.7 | 4.13 | 22% |
| beef brisket | 1.4 | 2.44 | 37% |
| sirloin steak | 1.3 | 2.43 | 36% |
| swiss cheese | -0.7 | 3.93 | 22% |
| beef shortribs | 0.7 | 2.95 | 33% |
| bratwurst | -0.8 | 3.33 | 16% |
| rotisserie chicken thigh | 1.6 | 1.93 | 39% |
| lamb leg | 0.6 | 2.58 | 31% |
| beef loin, top loin | 0.9 | 2.5 | 34% |
| chicken | 1.2 | 2.19 | 36% |
| beef brisket | 0.6 | 2.8 | 33% |
| edam cheese | -0.7 | 3.57 | 23% |
| ground turkey | 0.5 | 2.58 | 30% |
| flank, steak | 0.5 | 2.63 | 32% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| crayfish | 11.7 | 0.82 | 67% |
| crab | 11.6 | 0.83 | 71% |
| lobster | 10.7 | 0.89 | 71% |
| shrimp | 9.0 | 1.19 | 69% |
| octopus | 7.1 | 1.64 | 71% |
| clam | 7.2 | 1.42 | 73% |
| welk | 6.4 | 2.75 | 82% |
| mussel | 3.6 | 0.86 | 63% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| seaweed (laver) | 13.4 | 0.35 | 80% |
| watercress | 12.1 | 0.11 | 65% |
| spinach | 10.6 | 0.23 | 49% |
| spirulina | 10.9 | 0.26 | 70% |
| turnip greens | 8.8 | 0.29 | 44% |
| coriander | 8.0 | 0.23 | 30% |
| endive | 5.7 | 0.17 | 7% |
| alfalfa | 6.0 | 0.23 | 19% |
| chard | 7.5 | 0.19 | 51% |
| chicory greens | 5.7 | 0.23 | 23% |
| chinese cabbage | 7.5 | 0.12 | 54% |
| chives | 6.7 | 0.3 | 48% |
| arugula | 6.1 | 0.25 | 45% |
| mustard greens | 5.3 | 0.27 | 36% |
| asparagus | 6.0 | 0.22 | 50% |
| parsley | 5.7 | 0.36 | 48% |
| lettuce | 5.9 | 0.15 | 50% |
| amaranth leaves | 8.0 | 0.21 | 86% |
| escarole | 4.3 | 0.19 | 24% |
| peanut butter | -0.8 | 5.9 | 18% |
| yeast extract spread | 3.8 | 1.85 | 59% |
| portabella mushrooms | 4.7 | 0.29 | 55% |
| white mushroom | 5.3 | 0.22 | 65% |
| beet greens | 3.4 | 0.22 | 35% |
| banana pepper | 3.3 | 0.27 | 36% |
| artichokes | 3.4 | 0.47 | 49% |
macronutrients
The macronutrient split of Lynne’s diet is shown in the chart below.
macro targets
While Lynne’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) | 75 | 170 |
| fat (g) | 20 | 110 |
| carbs (g) | 0 | 40 |
| energy (calories) | 1500 |
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 Lynne’s food log based on the harder to find 50% of the essential nutrients. Lynne’s most nutrient dense day is April 30 2023 while her least nutrient-dense day is May 09 2023.
best and worst days
Lynne’s food diary for the best and worst days are shown below for comparison. Lynne 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 maintenance
The meals listed below will provide more of the nutrients Lynne is not getting in large quantities while also helping with her goal of nutrient dense maintenance.
- turkey & spinach egg white omelette
- chicken liver mushroom pate
- baked kale chips
- cod, veggies & pickles
- shrimp fajitas taco
- chicken breast, mushrooms, broccoli, spinach, asparagus
- spicy sriracha shrimp & crispy cabbage
- prawn & stir fry vege
- surf & turf
- salted caramel protein coffee
- Popeye bowl
- Ahi tuna & asparagus
- tuna, salad & sprouts
- garlic & chilli prawns
- garlic & chilli prawns
- Hulk green smoothie
- shrimp & zucchini with asiago cheese
- spinach, cottage cheese & protein sludge
- sautéed spinach with bacon
- medium fat spinach omelette
- quick tuna salad
- egg white omelette
- low fat spinach muffins
- green Hulk omelette with chicken
- chinese prawn & cabbage stir fry
- lemon vegetables
- spinach stuffed chicken breast
- Ketogains protein pudding
- steak, tomato, egg & spinach
- shrimp taco
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances