recommended approach
The food and meal lists in this report have been tailored to help Kette 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.
| 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 Kette’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Kette 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 Kette’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: female infertility.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 41% | |
| Vitamin D | 49% | |
| Sodium | 74% | |
| Iron | 76% | |
| Omega-3 | 93% | |
| Vitamin E | 99% | |
| Thiamin (B1) | 103% | |
| Phosphorus | 108% | |
| Potassium | 122% | |
| Zinc | 128% | |
| Folate | 134% | |
| Panto Acid (B5) | 165% | |
| Copper | 181% |
optimal foods for you
The foods listed below will provide Kette 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 |
|---|---|---|---|
| lamb kidney | 6.9 | 1.12 | 52% |
| lamb liver | 6.7 | 1.68 | 48% |
| chicken liver | 6.2 | 1.72 | 50% |
| pork liver | 5.4 | 1.65 | 59% |
| veal liver | 5.1 | 1.92 | 55% |
| beef liver | 4.3 | 1.75 | 60% |
| beef kidney | 3.8 | 1.57 | 52% |
| turkey liver | 3.2 | 1.89 | 47% |
| non-fat yogurt | -0.8 | 0.78 | 96% |
| lean pastrami | 1.0 | 0.95 | 72% |
| beef heart | 2.0 | 1.79 | 52% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| oysters | 6.2 | 1.02 | 59% |
| fish roe | 5.9 | 1.43 | 47% |
| crab | 3.5 | 0.83 | 71% |
| mussel | 3.9 | 0.86 | 63% |
| octopus | 2.6 | 1.64 | 71% |
| lobster | 3.0 | 0.89 | 71% |
| welk | -0.2 | 2.75 | 82% |
| trout | 3.6 | 1.68 | 45% |
| mollusks conch | 3.2 | 1.3 | 54% |
| cod | 0.5 | 2.9 | 71% |
| caviar | 3.7 | 2.64 | 33% |
| salmon | 2.9 | 1.56 | 52% |
| crayfish | 2.0 | 0.82 | 67% |
| anchovy | 2.6 | 2.1 | 44% |
| white fish | 1.0 | 1.08 | 70% |
| shrimp | 1.0 | 1.19 | 69% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| seaweed (laver) | 8.5 | 0.35 | 80% |
| seaweed (wakame) | 8.2 | 0.45 | 79% |
| seaweed (kelp) | 7.4 | 0.43 | 77% |
| spinach | 9.9 | 0.23 | 49% |
| amaranth leaves | 6.7 | 0.21 | 86% |
| watercress | 7.8 | 0.11 | 65% |
| asparagus | 8.0 | 0.22 | 50% |
| parsley | 7.7 | 0.36 | 48% |
| coriander | 9.2 | 0.23 | 30% |
| chicory greens | 9.4 | 0.23 | 23% |
| yeast extract spread | 5.2 | 1.85 | 59% |
| arugula | 7.4 | 0.25 | 45% |
| beet greens | 8.2 | 0.22 | 35% |
| chinese cabbage | 6.6 | 0.12 | 54% |
| turnip greens | 7.1 | 0.29 | 44% |
| endive | 10.2 | 0.17 | 7% |
| radicchio | 5.1 | 0.23 | 68% |
| lettuce | 6.6 | 0.15 | 50% |
| spirulina | 4.7 | 0.26 | 70% |
| lemongrass | 2.2 | 0.99 | 93% |
| chard | 6.2 | 0.19 | 51% |
| okra | 6.0 | 0.22 | 50% |
| escarole | 8.1 | 0.19 | 24% |
| onions | 4.5 | 0.32 | 65% |
| chives | 5.8 | 0.3 | 48% |
| mung beans | 3.4 | 0.19 | 74% |
| broccoli | 5.2 | 0.35 | 50% |
| mustard greens | 6.4 | 0.27 | 36% |
| peas | 4.0 | 0.42 | 65% |
| pinto beans | 2.6 | 0.22 | 83% |
| black beans | 0.9 | 3.41 | 73% |
| white mushroom | 3.8 | 0.22 | 65% |
| pumpkin | 2.9 | 0.2 | 76% |
| kidney beans | 0.5 | 3.37 | 74% |
| cornmeal | -1.2 | 3.7 | 89% |
| garbanzo beans | 0.4 | 3.78 | 69% |
| leeks | 1.5 | 0.61 | 83% |
| butternut squash | 2.1 | 0.45 | 75% |
| jerusalem-artichokes | 0.8 | 0.73 | 87% |
| oat bran | 1.3 | 2.46 | 65% |
| shallots | -0.9 | 3.48 | 80% |
| zucchini | 4.9 | 0.17 | 40% |
| celery | 4.1 | 0.18 | 50% |
| poi | -0.6 | 1.12 | 97% |
| Oats | -0.5 | 3.89 | 70% |
| snap beans | 3.3 | 0.15 | 58% |
| white rice | -2.5 | 3.65 | 95% |
| cauliflower | 3.8 | 0.25 | 50% |
| corn-starch | -3.0 | 3.81 | 99% |
| sprouted wheat | -0.9 | 1.98 | 90% |
| kale | 2.9 | 0.28 | 60% |
| cowpeas | 1.5 | 1.16 | 68% |
| white flour | -2.4 | 3.67 | 92% |
| edamame | 3.7 | 1.21 | 41% |
| wheat flour | -2.4 | 3.63 | 91% |
| peas | 0.0 | 3.52 | 63% |
| wheat, soft white | -1.0 | 3.4 | 76% |
| rice flour | -2.6 | 3.66 | 92% |
| candied fruit | -2.7 | 3.22 | 98% |
| egg noodles | -2.0 | 3.84 | 83% |
| winter squash | 1.8 | 0.4 | 69% |
| cornmeal, white | -1.8 | 3.62 | 81% |
| cornmeal, yellow | -1.8 | 3.62 | 81% |
| rye flour | -1.7 | 3.49 | 81% |
| garlic | -0.8 | 1.49 | 89% |
| wheat bran | 2.8 | 2.16 | 38% |
| lentils | 1.4 | 1.16 | 64% |
| portabella mushrooms | 2.8 | 0.29 | 55% |
| raisins | -2.1 | 2.96 | 89% |
| lupin seeds | 0.4 | 3.71 | 51% |
macronutrients
The macronutrient split of Kette’s diet is shown in the chart below.
protein
Kette’s protein intake is 2.7g/kg LBM or 133g/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 Kette’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 20 |
| RDI/sedentary | ~11% | 0.8 | 39 |
| typical | ~16% | 1.2 | 59 |
| minimum nutrient optimiser | ~24% | 1.8 | 70 |
| Kette | 24% | 2.70 | 133 |
macro targets
While Kette’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) | 70 | 255 |
| fat (g) | 20 | 195 |
| carbs (g) | 0 | 105 |
| energy (calories) | 2450 |
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 Kette’s food log based on the harder to find 50% of the essential nutrients. Kette’s most nutrient dense day is July 11 2020 while her least nutrient-dense day is July 09 2020.
best and worst days
Kette’s food diary for the best and worst days are shown below for comparison. Kette 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) |
|---|---|
| Morning 3 carb 3 P 4F(24) | 445 |
| Eggs, Cooked | 68 |
| Cashews, Raw | 33 |
| Peanuts, Raw | 142 |
| Quäse, Protein, Minis | 13 |
| Apple, Fresh, With Skin | 31 |
| Leeks, Raw | 21 |
| Zucchini, Raw | 36 |
| Eggplant, Raw | 20 |
| Mushrooms, Raw | 22 |
| Chinese Cabbage, Pak-Choi, Raw | 13 |
| Parboiled Rice, Converted, Cooked in Salted Water | 68 |
| Hamburger or ground beef, rinsed after cooking, 85% lean | 170 |
| S&F, Cod Liver Pate | 216 |
| Olive Oil | 40 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Morning 3 carb 3 P 4F(24) | 445 |
| After Wod | 140 |
| Weis Quality, 100% Pure Ground Beef Hamburgers | 456 |
| Fried Eggs, Whole Egg | 101 |
| Bacon, Pork | 37 |
| Mushrooms, Cooked from Fresh | 8 |
| Tomato Raw, Includes Cherry, Grape, Roma | 3 |
| Lettuce, Romaine or Cos | 8 |
| Sweet Potato French Fries | 328 |
| Spinach, Raw | 14 |
| Cucumber, Raw, Without Peel | 10 |
| Green Bell Peppers, Raw | 23 |
| Carrots, Raw | 54 |
| Penny, Lentils, Canned | 117 |
| Tuna, Canned, Light, Water Pack, No Salt, Drained | 75 |
| Mixed Nuts, with Peanuts, Dry Roasted, Salted | 164 |
| Exquisa, Fitline, Cottage Cheese | 128 |
| Apple, Fresh, With Skin | 47 |
| Grapes, Fresh | 36 |
| Veganz, Kakao-Nibs | 36 |
| Peanut Butter, Natural, Unsalted | 176 |
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 Kette is not getting in large quantities while also helping with her goal of building muscle.
- chicken liver mushroom pate
- lean burgers, spinach & mushrooms
- roo burgers, asparagus, avo & cucumber
- eggs, sardines, oysters & broccoli
- lemon vegetables
- broccoli, egg white, mackerel, oysters & sauerkraut
- broccoli soup
- cod, veggies & pickles
- Hulk green smoothie
- halibut with mixed salad & seeds
- cauliflower & spinach soup
- sautéed spinach & mushrooms
- cauliflower soup
- salmon, broccoli & vege
- cruciferous juice
- salmon, asparagus, spinach & mushroom
- zucchini & carrot fritters
- sautéed spinach with bacon
- salmon, chicory, sauerkraut & greens
- potassium caramel salted coffee
- Popeye bowl
- mango & zucchini lettuce wraps
- quick mackerel salad
- salmon & salad bowl
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- Rhonda Patrick Smoothie 1
- quinoa stuffed peppers
- arugula, chicory, sauerkraut & prosciutto
- green juice
- chicken breast, mushrooms, broccoli, spinach, asparagus
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances