recommended approach
The food and meal lists in this report have been tailored to help Yann 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 and being zero carb.
| 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 Yann’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Yann 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 Yann’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin K1 | 8% | |
| Manganese | 9% | |
| Folate | 23% | |
| Vitamin A | 42% | |
| Copper | 53% | |
| Thiamin (B1) | 62% | |
| Magnesium | 76% | |
| Vitamin E | 77% | |
| Calcium | 95% | |
| Vitamin D | 99% | |
| Riboflavin (B2) | 116% | |
| Zinc | 126% | |
| Iron | 131% |
optimal foods for you
The foods listed below will provide Yann 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 |
|---|---|---|---|
| turkey liver | 6.1 | 1.89 | 47% |
| beef kidney | 2.6 | 1.57 | 52% |
| beef heart | 0.8 | 1.79 | 52% |
| beef tripe | 0.9 | 1.03 | 55% |
| turkey heart | 0.8 | 1.74 | 47% |
| pork chops | -0.1 | 1.74 | 54% |
| veal | -1.2 | 1.51 | 65% |
| lamb heart | 0.4 | 1.61 | 48% |
| pork shoulder | -0.6 | 1.62 | 56% |
| leg ham | -0.6 | 1.65 | 56% |
| chicken breast | -1.4 | 1.48 | 60% |
| pork (lean) | -0.2 | 2.09 | 44% |
| lamb lungs | -0.7 | 0.95 | 58% |
| bison | -1.0 | 1.71 | 53% |
| turkey gizzard | -1.6 | 1.55 | 57% |
| sirloin steak (lean) | -1.9 | 1.77 | 57% |
| roast ham | -0.3 | 1.78 | 41% |
| top round steak | -2.3 | 2.09 | 56% |
| ground beef (lean) | -2.1 | 1.44 | 60% |
| lamb shank | -1.7 | 1.96 | 48% |
| lamb chop | -1.6 | 2.34 | 42% |
| pork loin | -1.0 | 1.93 | 41% |
| chuck steak | -2.2 | 1.94 | 51% |
| roast pork | -1.1 | 1.99 | 41% |
| pork ribs | -1.1 | 2.16 | 39% |
| beef roast | -1.7 | 1.78 | 48% |
| elk | -1.6 | 1.93 | 44% |
| veal loin | -1.8 | 1.75 | 48% |
| lamb | -1.8 | 6.39 | 4% |
| porterhouse steak (fat trimmed) | -1.9 | 1.45 | 50% |
| lamb sweetbread | -1.3 | 1.44 | 43% |
| sweetbread | 0.1 | 3.18 | 12% |
| beef brisket | -1.9 | 2.44 | 37% |
| lamb (lean) | -1.6 | 1.44 | 43% |
| ham | -0.2 | 1.49 | 29% |
| chicken drumstick | -2.1 | 1.49 | 47% |
| beef rib eye steak | -2.0 | 2.48 | 32% |
| roast beef | -2.3 | 2.19 | 38% |
| beef shortribs | -2.6 | 2.95 | 33% |
| rotisserie chicken thigh | -2.1 | 1.93 | 39% |
| flank, steak | -2.2 | 2.63 | 32% |
| beef brisket, flat half | -2.5 | 2.89 | 32% |
| beef brisket | -2.5 | 2.8 | 33% |
| beef loin, top loin | -2.4 | 2.5 | 34% |
| sirloin steak | -2.4 | 2.43 | 36% |
| beef brisket, flat half | -2.5 | 2.98 | 31% |
| beef rib, small end | -2.4 | 2.78 | 31% |
| beef tenderloin steak | -2.4 | 2.62 | 32% |
| beef rib, eye | -2.4 | 2.65 | 32% |
| lamb leg | -2.3 | 2.58 | 31% |
| beef tenderloin steak | -2.5 | 2.73 | 31% |
| ground turkey | -2.2 | 2.58 | 30% |
| chicken | -2.5 | 2.19 | 36% |
| ground beef, 75/25 | -2.6 | 2.77 | 31% |
| beef loin | -2.5 | 2.78 | 30% |
| ground beef 70/30 | -2.6 | 2.7 | 30% |
| pork ribs | -2.1 | 3.61 | 18% |
| goat cheese | -1.5 | 2.64 | 21% |
| ground beef, 80/20 | -2.6 | 2.7 | 31% |
| ground beef 70/30 | -2.6 | 2.77 | 30% |
| lamb brains | -1.1 | 1.54 | 27% |
| ground beef | -2.5 | 2.48 | 30% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| crab | 3.0 | 0.83 | 71% |
| cod | 0.0 | 2.9 | 71% |
| crayfish | 2.4 | 0.82 | 67% |
| lobster | 1.8 | 0.89 | 71% |
| white fish | 0.8 | 1.08 | 70% |
| pollock | 0.3 | 1.11 | 69% |
| halibut | -0.1 | 1.11 | 66% |
| haddock | -0.8 | 1.16 | 71% |
| rockfish | -0.2 | 1.09 | 66% |
| salmon | 0.8 | 1.56 | 52% |
| orange roughy | -1.1 | 1.05 | 70% |
| trout | 1.1 | 1.68 | 45% |
| sturgeon | 0.8 | 1.35 | 49% |
| whiting | -1.1 | 1.16 | 66% |
| tuna | -0.3 | 1.84 | 52% |
| anchovy | 0.3 | 2.1 | 44% |
| perch | -0.8 | 0.96 | 62% |
| flounder | -0.4 | 0.86 | 57% |
| sardine | 0.1 | 2.08 | 38% |
| herring | -1.0 | 2.17 | 36% |
| mackerel | 0.4 | 3.05 | 14% |
macronutrients
The macronutrient split of Yann’s diet is shown in the chart below.
macro targets
While Yann’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) | 90 | 220 |
| fat (g) | 25 | 155 |
| carbs (g) | 0 | 0 |
| energy (calories) | 2000 |
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 Yann’s food log based on the harder to find 50% of the essential nutrients. Yann’s most nutrient dense day is April 17 2020 while his least nutrient-dense day is April 19 2020.
best and worst days
Yann’s food diary for the best and worst days are shown below for comparison. Yann 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 lean bulking
The meals listed below will provide more of the nutrients Yann is not getting in large quantities while also helping with his goal of building muscle.
- lemon vegetables
- baked kale chips
- lean burgers, spinach & mushrooms
- chicken liver mushroom pate
- cod, veggies & pickles
- broccoli soup
- cauliflower & spinach soup
- sautéed spinach & mushrooms
- Hulk green smoothie
- green juice
- sautéed spinach with bacon
- quick fish salad with mussels
- cruciferous juice
- quinoa stuffed peppers
- medium fat spinach omelette
- super salad with golden turmeric dressing
- Popeye bowl
- mango & zucchini lettuce wraps
- salmon & salad bowl
- chicken breast, mushrooms, broccoli, spinach, asparagus
- halibut with mixed salad & seeds
- salmon, chicory, sauerkraut & greens
- eggs in a vege nest with ham
- potassium caramel salted coffee
- low fat spinach muffins
- mushroom & asparagus egg white omelette with greens & ham
- roo burgers, asparagus, avo & cucumber
- parsley & spinach salad
- arugula, chicory, sauerkraut & prosciutto
- quick mackerel salad
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances