The food and meal lists in this report have been tailored to help Gene 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.

The chart below shows the micronutrients provided by Gene’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

The supplements listed below will provide Gene with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Going forward, we want to prioritise the micronutrients that Gene’s is not getting a lot of. These are highlighted in the table below.

nutrient	% DRI	prioritize
Potassium	57%
Niacin (B3)	62%
Panto Acid (B5)	68%
Vitamin C	74%
Calcium	76%
Lysine	78%
Magnesium	79%
Methionine	82%
Phosphorus	87%
Leucine	89%
Valine	91%
Sodium	100%
Isoleucine	101%

The foods listed below will provide Gene 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).

The macronutrient split of Gene’s diet is shown in the chart below.

protein

Gene’s protein intake is 1.4g/kg LBM or 76g/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 Gene’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	21
RDI/sedentary	~11%	0.8	42
typical	~16%	1.2	64
minimum nutrient optimiser	~24%	1.8	40
Gene	22%	1.43	76

macro targets

While Gene’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)	40	190
fat (g)	20	150
carbs (g)	0	40
energy (calories)		1650

Going forward the Nutrient Optimiser Smart Macros will adjust your macros on a weekly basis to ensure you are moving in the right direction.

The chart below shows a comparison of the nutrient density of Gene’s food log based on the harder to find 50% of the essential nutrients. Gene’s most nutrient dense day is June 18 2018 while his least nutrient-dense day is June 13 2018.

Gene’s food diary for the best and worst days are shown below for comparison. Gene 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)
Quest Bar, Rocky Road	210
Green Tea, Brewed, Unsweetened	7
Fiber mix	35
Spinach, Raw	9
Blueberries, Fresh	40
Chia Seeds	15
Ripple, Unsweetened Nutritious Plant-based Milk, Original	105
Vega One, Nutritional Shake, French Vanilla	160
Nuts, mixed nuts, oil roasted, without peanuts, lightly salted	172
Florida Bottling Company, Inc., Lakewood, Organic Super Veggie Juice	48
Walnuts	185
Vitamin mix May 2018	17
Pizza, Homemade or Restaurant, Cheese, Thin Crust	390
Diet Coke	7

Worst Day

food name	energy (kcal)
Kefir, plain, low fat (0.5-1.9% M.F.)	43
Blueberries, Fresh	61
Chia Seeds	49
Cinnamon, Ground	1
Green Tea, Brewed, Unsweetened	7
Walnuts	278
Brussels Sprouts, Cooked from Fresh	56
Starbucks, sandwich, bbq beef brisket, with sourdough	510
Beer, higher alcohol (e.g. craft beer)	142
Metamucil, Sugar-Free, Orange Smooth	18
Now, Acacia Fiber	8
Cider Vinegar	3
Pizza, Homemade or Restaurant, Cheese, Thick Crust or Deep Dish	335
Diet Coke	7

optimized recipes for maintenance

The meals listed below will provide more of the nutrients Gene is not getting in large quantities while also helping with his goal of nutrient dense maintenance.

1. optimised electrolyte mix
2. Ahi tuna & asparagus
3. potassium caramel salted coffee
4. turkey & spinach egg white omelette
5. chicken liver mushroom pate
6. tuna, salad & sprouts
7. shrimp fajitas taco
8. salted caramel protein coffee
9. prawn & stir fry vege
10. Hulk green smoothie
11. spinach, cottage cheese & protein sludge
12. chicken breast, mushrooms, broccoli, spinach, asparagus
13. cod, veggies & pickles
14. lean burgers, spinach & mushrooms
15. spicy sriracha shrimp & crispy cabbage
16. surf & turf
17. Popeye bowl
18. Ketogains protein pudding
19. green Hulk omelette with chicken
20. spinach stuffed chicken breast
21. seared tuna on bok choy
22. quick tuna salad
23. shrimp & zucchini with asiago cheese
24. garlic & chilli prawns
25. grilled chicken & veggies
26. smoked salmon with watercress
27. shrimp taco
28. PSMF green smoothie
29. chinese prawn & cabbage stir fry
30. beef, ham, broccoli & cauliflower

NOTE: these recipes are not optimized for your allergies/intolerances