recommended approach
The food and meal lists in this report have been tailored to help Yuri 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.
| 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 Yuri’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Yuri 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 Yuri’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 114% | |
| Vitamin D | 128% | |
| Zinc | 155% | |
| Thiamin (B1) | 207% | |
| Sodium | 260% | |
| Potassium | 264% | |
| Phosphorus | 280% | |
| Magnesium | 294% |
optimal foods for you
The foods listed below will provide Yuri 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 animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| lamb liver | 2.4 | 1.68 | 48% |
| mozzarella (non fat) | 2.1 | 1.41 | 55% |
| pork chops | 1.8 | 1.74 | 54% |
| pork (lean) | 1.4 | 2.09 | 44% |
| veal liver | 1.5 | 1.92 | 55% |
| 1.7 | 0.41 | 64% | |
| roast ham | 1.1 | 1.78 | 41% |
| lamb kidney | 1.4 | 1.12 | 52% |
| ham | 0.9 | 1.49 | 29% |
| gruyere cheese | 0.4 | 4.13 | 22% |
| swiss cheese | 0.3 | 3.93 | 22% |
| pork liver | 1.1 | 1.65 | 59% |
| pork loin | 0.8 | 1.93 | 41% |
| edam cheese | 0.2 | 3.57 | 23% |
| feta cheese | 0.4 | 2.64 | 22% |
| mozzarella | 0.4 | 3.04 | 34% |
| gouda cheese | 0.2 | 3.56 | 24% |
| cheddar cheese | 0.0 | 4.1 | 20% |
| parmesan cheese | 0.2 | 4.2 | 34% |
| monterey cheese | 0.1 | 3.73 | 20% |
| pork shoulder | 0.8 | 1.62 | 56% |
| roast pork | 0.6 | 1.99 | 41% |
| muenster cheese | 0.0 | 3.68 | 21% |
| colby | -0.1 | 3.94 | 21% |
| leg ham | 0.7 | 1.65 | 56% |
| pork ribs | 0.4 | 2.16 | 39% |
| cream cheese (low fat) | 1.1 | 1.05 | 76% |
| beef kidney | 0.6 | 1.57 | 52% |
| lean pastrami | 1.0 | 0.95 | 72% |
| chorizo | -0.3 | 4.55 | 17% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 1.9 | 1.43 | 47% |
| mackerel | 1.1 | 3.05 | 14% |
| oysters | 1.9 | 1.02 | 59% |
| trout | 1.4 | 1.68 | 45% |
| salmon | 1.4 | 1.56 | 52% |
| sturgeon | 1.3 | 1.35 | 49% |
| sardine | 0.7 | 2.08 | 38% |
| white fish | 1.2 | 1.08 | 70% |
| crab | 1.1 | 0.83 | 71% |
| lobster | 1.1 | 0.89 | 71% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| endive | 4.0 | 0.17 | 7% |
| spinach | 4.0 | 0.23 | 49% |
| beet greens | 3.6 | 0.22 | 35% |
| okra | 3.6 | 0.22 | 50% |
| watercress | 3.8 | 0.11 | 65% |
| pickles | 2.9 | 0.12 | 40% |
| cucumber | 2.9 | 0.12 | 40% |
| chicory greens | 2.6 | 0.23 | 23% |
| escarole | 2.6 | 0.19 | 24% |
| parsley | 2.7 | 0.36 | 48% |
| asparagus | 2.7 | 0.22 | 50% |
| alfalfa | 2.3 | 0.23 | 19% |
| mustard greens | 2.4 | 0.27 | 36% |
| chinese cabbage | 2.7 | 0.12 | 54% |
| amaranth leaves | 3.0 | 0.21 | 86% |
| arugula | 2.4 | 0.25 | 45% |
| coriander | 2.2 | 0.23 | 30% |
| turnip greens | 2.3 | 0.29 | 44% |
| yeast extract spread | 2.2 | 1.85 | 59% |
| lettuce | 2.3 | 0.15 | 50% |
| chives | 2.0 | 0.3 | 48% |
| seaweed (kelp) | 2.2 | 0.43 | 77% |
| flax seed | 0.6 | 5.34 | 12% |
| collards | 1.6 | 0.33 | 37% |
| seaweed (laver) | 2.0 | 0.35 | 80% |
| wheat bran | 1.2 | 2.16 | 38% |
| chard | 1.6 | 0.19 | 51% |
| oat bran | 1.3 | 2.46 | 65% |
| spirulina | 1.7 | 0.26 | 70% |
| sesame butter | 0.2 | 5.86 | 21% |
| tofu | 1.1 | 0.83 | 34% |
| pili nuts | -0.4 | 7.19 | 7% |
| white mushroom | 1.5 | 0.22 | 65% |
| macadamia nuts | -0.4 | 7.18 | 6% |
| rhubarb | 1.3 | 0.21 | 55% |
| sesame seeds | -0.3 | 6.31 | 10% |
| zucchini | 1.0 | 0.17 | 40% |
| cabbage | 1.2 | 0.23 | 55% |
| shiitake mushroom | 1.1 | 0.39 | 58% |
| pecans | -0.6 | 6.91 | 6% |
| summer squash | 1.0 | 0.19 | 45% |
| brazil nuts | -0.5 | 6.59 | 9% |
| kale | 1.1 | 0.28 | 60% |
| portabella mushrooms | 1.0 | 0.29 | 55% |
| seaweed (wakame) | 1.2 | 0.45 | 79% |
| pine nuts | -0.7 | 6.73 | 11% |
| onions | 1.0 | 0.32 | 65% |
| peas | 1.0 | 0.42 | 65% |
macronutrients
The macronutrient split of Yuri’s diet is shown in the chart below.
protein
Yuri’s protein intake is 2.9g/kg LBM or 174g/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 Yuri’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 | 24 |
| RDI/sedentary | ~11% | 0.8 | 48 |
| typical | ~16% | 1.2 | 71 |
| minimum nutrient optimiser | ~24% | 1.8 | 85 |
| Yuri | 16% | 2.93 | 174 |
macro targets
While Yuri’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) | 85 | 205 |
| fat (g) | 25 | 110 |
| carbs (g) | 0 | 125 |
| energy (calories) | 1850 |
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 Yuri’s food log based on the harder to find 50% of the essential nutrients. Yuri’s most nutrient dense day is February 08 2017 while his least nutrient-dense day is February 08 2017.
best and worst days
Yuri’s food diary for the best and worst days are shown below for comparison. Yuri 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) |
|---|---|
| Green and Lean Smoothie (Cynthia Pasquella) | 268 |
| Happy Digestion Salad (Jennifer Weinberg) | 138 |
| Creamy Blueberries and Greens Smoothie (Sara Gottfried) | 290 |
| Pomegranate Pepita Salad with Salmon (Tania Aven) | 563 |
| Green Beans with Shiitakes and Shallots (JJ Virgin) | 507 |
| Superfood Salad (Yuri Elkaim) | 685 |
| Blueberry Morning (Yuri Elkaim) | 345 |
| Mini Paleo Fritattas (Amy Coates) | 511 |
| Almond Butter Satay Chicken (Brooke Lark) | 171 |
| 5-Ingredient Strawberry Spinach Salad (Brooke Lark) | 192 |
| The Incredible High-Fat, Low-Carb, Nutrient-Dense, Chewable Smoothie (Ben Greenfield) | 631 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Green and Lean Smoothie (Cynthia Pasquella) | 268 |
| Happy Digestion Salad (Jennifer Weinberg) | 138 |
| Creamy Blueberries and Greens Smoothie (Sara Gottfried) | 290 |
| Pomegranate Pepita Salad with Salmon (Tania Aven) | 563 |
| Green Beans with Shiitakes and Shallots (JJ Virgin) | 507 |
| Superfood Salad (Yuri Elkaim) | 685 |
| Blueberry Morning (Yuri Elkaim) | 345 |
| Mini Paleo Fritattas (Amy Coates) | 511 |
| Almond Butter Satay Chicken (Brooke Lark) | 171 |
| 5-Ingredient Strawberry Spinach Salad (Brooke Lark) | 192 |
| The Incredible High-Fat, Low-Carb, Nutrient-Dense, Chewable Smoothie (Ben Greenfield) | 631 |
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 Yuri is not getting in large quantities while also helping with his goal of nutrient dense maintenance.
- eggs, sardines, oysters & broccoli
- halibut with mixed salad & seeds
- chicken liver mushroom pate
- broccoli soup
- Hulk green smoothie
- pork loin in green salsa with cauliflower
- lemon vegetables
- roo burgers, asparagus, avo & cucumber
- potassium caramel salted coffee
- lean burgers, spinach & mushrooms
- cauliflower soup
- green breakfast salad
- pan fried fish, olive & tomato salad (lean)
- aubergine gratin
- Ketogains protein pudding
- salmon, broccoli & vege
- mushroom & asparagus egg white omelette with greens & ham
- salmon, chicory, sauerkraut & greens
- baked snapper & salad
- salmon, asparagus, spinach & mushroom
- nutty tuna salad
- quick mackerel salad
- cod, veggies & pickles
- arugula, chicory, sauerkraut & prosciutto
- Rhonda Patrick Smoothie 1
- Popeye bowl
- quick baked salmon
- spinach, cottage cheese & protein sludge
- seared tuna on bok choy
- salmon scrambled eggs with avocado
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances