recommended approach
The food and meal lists in this report have been tailored to help Michael get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of nutrient dense maintenance and being vegan.
| 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 Michael’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Michael 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 Michael’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 0% | |
| Copper | 0% | |
| Cystine | 0% | |
| Folate | 0% | |
| Histidine | 0% | |
| Iron | 0% | |
| Isoleucine | 0% | |
| Leucine | 0% | |
| Lysine | 0% | |
| Magnesium | 0% | |
| Manganese | 0% | |
| Methionine | 0% | |
| Niacin (B3) | 0% |
optimal foods for you
The foods listed below will provide Michael with the nutrients that he is currently not getting in large amounts while also aligning with his goal of maintenance . The foods are ranked in descending order of priority (from the top of the page to the bottom).
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spirulina | 9.9 | 0.26 | 70% |
| seaweed (laver) | 9.7 | 0.35 | 80% |
| peanut butter | -0.1 | 5.9 | 18% |
| spinach | 5.9 | 0.23 | 49% |
| alfalfa | 3.9 | 0.23 | 19% |
| yeast extract spread | 3.9 | 1.85 | 59% |
| turnip greens | 4.0 | 0.29 | 44% |
| coriander | 3.0 | 0.23 | 30% |
| watercress | 5.2 | 0.11 | 65% |
| chinese cabbage | 3.9 | 0.12 | 54% |
| corn bran | -0.6 | 2.24 | 12% |
| olives | -0.8 | 1.45 | 3% |
| wheat bran | 0.7 | 2.16 | 38% |
| lupin seeds | 0.2 | 3.71 | 51% |
| endive | 0.2 | 0.17 | 7% |
| asparagus | 2.8 | 0.22 | 50% |
| butternuts | -4.1 | 6.12 | 17% |
| sesame seeds | -4.7 | 6.31 | 10% |
| egg noodles, enriched | -0.3 | 4.75 | 64% |
| pumpkin seeds | -3.8 | 5.59 | 19% |
| banana pepper | 1.4 | 0.27 | 36% |
| arugula | 2.0 | 0.25 | 45% |
| peanuts | -4.5 | 5.99 | 18% |
| walnuts | -5.0 | 6.19 | 13% |
| brazil nuts | -5.7 | 6.59 | 9% |
| blackberries | 0.4 | 0.43 | 27% |
| edamame | 0.6 | 1.21 | 41% |
| chives | 1.5 | 0.3 | 48% |
| raspberries | 0.1 | 0.52 | 30% |
| flax seed | -5.0 | 5.34 | 12% |
| lettuce | 1.6 | 0.15 | 50% |
| artichokes | 1.4 | 0.47 | 49% |
| pine nuts | -6.2 | 6.73 | 11% |
| pili nuts | -6.8 | 7.19 | 7% |
| soybeans (sprouted) | 1.1 | 0.81 | 49% |
| oat flour | -0.5 | 4.04 | 67% |
| sesame butter | -4.9 | 5.86 | 21% |
| chicory greens | -0.2 | 0.23 | 23% |
| hazelnuts | -6.0 | 6.29 | 10% |
| tofu | -0.2 | 0.83 | 34% |
| mustard greens | 0.4 | 0.27 | 36% |
| almonds | -5.8 | 6.07 | 15% |
| pistachio nuts | -5.1 | 5.69 | 22% |
| boysenberries | 1.1 | 0.5 | 54% |
| natto | -1.1 | 2.11 | 39% |
| almond butter | -5.9 | 6.14 | 16% |
| chard | 1.2 | 0.19 | 51% |
| pecans | -7.2 | 6.91 | 6% |
| amaranth leaves | 3.2 | 0.21 | 86% |
| wheat, soft white | -0.2 | 3.4 | 76% |
| garbanzo beans | -1.0 | 3.78 | 69% |
| macadamia nuts | -7.7 | 7.18 | 6% |
| oat bran | -0.1 | 2.46 | 65% |
| cashews | -5.6 | 5.8 | 26% |
| cauliflower | 0.5 | 0.25 | 50% |
| parsley | 0.0 | 0.36 | 48% |
| passion fruit | -0.3 | 0.97 | 52% |
| peas | -1.7 | 3.52 | 63% |
| mung beans | 1.7 | 0.19 | 74% |
| portabella mushrooms | 0.3 | 0.29 | 55% |
| white mushroom | 0.9 | 0.22 | 65% |
| okra | -0.1 | 0.22 | 50% |
| broccoli | -0.3 | 0.35 | 50% |
| rhubarb | 0.0 | 0.21 | 55% |
| lentils | -0.3 | 1.16 | 64% |
| kidney beans | -1.5 | 3.37 | 74% |
| gooseberries | -0.5 | 0.44 | 52% |
| black beans | -1.7 | 3.41 | 73% |
| lemongrass | 1.5 | 0.99 | 93% |
| brussel sprouts | -0.9 | 0.42 | 50% |
| zucchini | -1.3 | 0.17 | 40% |
| pomegrannets | -0.3 | 0.83 | 68% |
| dried currants | -0.7 | 2.83 | 88% |
| raisins | -0.8 | 2.96 | 89% |
| cherries | -0.5 | 0.5 | 61% |
| beet greens | -2.2 | 0.22 | 35% |
| cowpeas | -0.9 | 1.16 | 68% |
| candied fruit | -0.9 | 3.22 | 98% |
| -0.2 | 0.53 | 74% | |
| pineapple juice, unsweetened | -0.2 | 0.53 | 74% |
| celeriac | -0.2 | 0.42 | 72% |
| shiitake mushroom | -1.2 | 0.39 | 58% |
| guanabana nectar | -0.7 | 0.59 | 68% |
| mulberries | -0.3 | 0.43 | 74% |
| pinto beans | 0.2 | 0.22 | 83% |
| collards | -2.9 | 0.33 | 37% |
| coconut cream | -7.3 | 3.3 | 8% |
macronutrients
The macronutrient split of Michael’s diet is shown in the chart below.
protein
Michael’s protein intake is 0.0g/kg LBM or 0g/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 Michael’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 | 14 |
| RDI/sedentary | ~11% | 0.8 | 27 |
| typical | ~16% | 1.2 | 41 |
| minimum nutrient optimiser | ~24% | 1.8 | 60 |
| Michael | 0% | 0.00 | 0 |
macro targets
While Michael’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) | 60 | 170 |
| fat (g) | 15 | 135 |
| carbs (g) | 0 | 90 |
| energy (calories) | 1800 |
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 Michael’s food log based on the harder to find 50% of the essential nutrients. Michael’s most nutrient dense day is August 22 2020 while his least nutrient-dense day is August 22 2020.
best and worst days
Michael’s food diary for the best and worst days are shown below for comparison. Michael 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) |
|---|---|
| Seeded Watermelon, Raw (seed data excluded), With Rind [Corrected] | 267 |
| Chayote, fruit, raw [Corrected] | 121 |
| Mango, Fresh [Corrected] | 184 |
| Papaya, Fresh [Corrected] | 86 |
| Bell Pepper, Yellow California, Sweet, Raw [Corrected] | 31 |
| Hot Chili Peppers, Red, Raw, Habanero [Custom] | 30 |
| Arugula, Raw [Corrected] | 16 |
| Tomato Raw, Includes Cherry, Grape, Roma [Corrected] | 7 |
| Black Olives [Corrected] | 35 |
| Herbs, Culantro Coyote [Custom] | 2 |
| Seeds, Annatto [Custom] | 7 |
| Brazil Nuts, Unsalted [Corrected] | 13 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Seeded Watermelon, Raw (seed data excluded), With Rind [Corrected] | 267 |
| Chayote, fruit, raw [Corrected] | 121 |
| Mango, Fresh [Corrected] | 184 |
| Papaya, Fresh [Corrected] | 86 |
| Bell Pepper, Yellow California, Sweet, Raw [Corrected] | 31 |
| Hot Chili Peppers, Red, Raw, Habanero [Custom] | 30 |
| Arugula, Raw [Corrected] | 16 |
| Tomato Raw, Includes Cherry, Grape, Roma [Corrected] | 7 |
| Black Olives [Corrected] | 35 |
| Herbs, Culantro Coyote [Custom] | 2 |
| Seeds, Annatto [Custom] | 7 |
| Brazil Nuts, Unsalted [Corrected] | 13 |
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 Michael is not getting in large quantities while also helping with his goal of nutrient dense maintenance.
- Ahi tuna & asparagus
- turkey & spinach egg white omelette
- chicken liver mushroom pate
- tuna, salad & sprouts
- surf & turf
- quick tuna salad
- broccoli, egg whites, mackerel, mussels
- chicken breast, mushrooms, broccoli, spinach, asparagus
- spinach stuffed chicken breast
- green Hulk omelette with chicken
- quick fish salad with mussels
- salted caramel protein coffee
- shrimp fajitas taco
- spicy sriracha shrimp & crispy cabbage
- beef, ham, broccoli & cauliflower
- Popeye bowl
- steak, mushrooms & asparagus
- grilled chicken & veggies
- prawn & stir fry vege
- garlic & chilli prawns
- steak, tomato, egg & spinach
- salmon & salad bowl
- seared tuna on bok choy
- Hulk green smoothie
- carne asada burrito
- pan fried chicken & sage butter
- cod, veggies & pickles
- chinese prawn & cabbage stir fry
- pork loin in green salsa with cauliflower
- garlic & chilli prawns
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances