recommended approach
The food and meal lists in this report have been tailored to help Michelle get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss.
| 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 Michelle’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Michelle 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 Michelle’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Iron | 54% | |
| Phosphorus | 59% | |
| Magnesium | 67% | |
| Sodium | 69% | |
| Calcium | 82% | |
| Potassium | 82% | |
| Copper | 122% | |
| Folate | 129% | |
| Valine | 131% | |
| Leucine | 137% | |
| Omega-3 | 141% | |
| Isoleucine | 147% | |
| Selenium | 156% |
optimal foods for you
The foods listed below will provide Michelle with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . The foods are ranked in descending order of priority (from the top of the page to the bottom).
Animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| turkey | 2779.8 | 1.89 | 50% |
| lamb (lean) | 1738.2 | 1.44 | 43% |
| egg white | 811.0 | 0.52 | 74% |
| pork chops | 1574.5 | 1.74 | 54% |
| pork liver | 1297.7 | 1.65 | 59% |
| lamb kidney | 913.1 | 1.12 | 52% |
| beef liver | 1307.3 | 1.75 | 60% |
| cottage cheese (low fat) | 581.3 | 0.81 | 63% |
| veal liver | 1199.6 | 1.92 | 55% |
| chicken breast | 897.5 | 1.48 | 60% |
| beef kidney | 918.4 | 1.57 | 52% |
| lamb liver | 936.4 | 1.68 | 48% |
| rib eye fillet | 1025.9 | 1.99 | 45% |
| beef tripe | 400.7 | 1.03 | 55% |
| kefir (low fat) | 1.5 | 0.41 | 64% |
Seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| fish roe | 2075.3 | 1.43 | 47% |
| halibut | 1400.4 | 1.11 | 66% |
| lobster | 1218.0 | 0.89 | 71% |
| clam | 1555.7 | 1.42 | 73% |
| crab | 1168.8 | 0.83 | 71% |
| rockfish | 1279.1 | 1.09 | 66% |
| salmon | 1294.0 | 1.56 | 52% |
| mussel | 845.5 | 0.86 | 63% |
| flounder | 768.1 | 0.86 | 57% |
| crayfish | 738.2 | 0.82 | 67% |
| octopus | 1236.1 | 1.64 | 71% |
| welk | 1818.6 | 2.75 | 82% |
| mollusks conch | 805.0 | 1.30 | 54% |
| orange roughy | 598.6 | 1.05 | 70% |
| whiting | 628.0 | 1.16 | 66% |
| pollock | 591.9 | 1.11 | 69% |
| molluscs | 219.6 | 0.69 | 77% |
| perch | 336.7 | 0.96 | 62% |
Plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| spinach | 553.7 | 0.23 | 49% |
| turnip greens | 488.1 | 0.29 | 44% |
| amaranth leaves | 393.1 | 0.21 | 86% |
| portabella mushrooms | 379.9 | 0.29 | 55% |
| snap beans | 283.0 | 0.15 | 58% |
| chinese cabbage | 218.9 | 0.12 | 54% |
| artichokes | 440.3 | 0.47 | 49% |
| asparagus | 216.3 | 0.22 | 50% |
| mung beans | 166.7 | 0.19 | 74% |
| watercress | 63.8 | 0.11 | 65% |
| zucchini | 106.7 | 0.17 | 40% |
| escarole | 108.8 | 0.19 | 24% |
| summer squash | 92.6 | 0.19 | 45% |
| cauliflower | 125.4 | 0.25 | 50% |
| kale | 145.7 | 0.28 | 60% |
| celery | 76.2 | 0.18 | 50% |
| sauerkraut | 87.4 | 0.19 | 39% |
| parsley | 184.8 | 0.36 | 48% |
| banana pepper | 126.2 | 0.27 | 36% |
| chard | 79.5 | 0.19 | 51% |
| white mushroom | 94.3 | 0.22 | 65% |
| turnips | 81.6 | 0.21 | 51% |
| lettuce | 46.1 | 0.15 | 50% |
| mustard greens | 111.7 | 0.27 | 36% |
| pickles | 18.2 | 0.12 | 40% |
| cucumber | 18.2 | 0.12 | 40% |
| radishes | 40.5 | 0.16 | 43% |
| onions | 140.0 | 0.32 | 65% |
| coconut water | 60.4 | 0.19 | 66% |
| alfalfa | 80.3 | 0.23 | 19% |
| okra | 80.1 | 0.22 | 50% |
| pumpkin | 46.3 | 0.20 | 76% |
| rhubarb | 57.3 | 0.21 | 55% |
| endive | 27.1 | 0.17 | 7% |
| radicchio | 58.3 | 0.23 | 68% |
| seaweed (laver) | 132.2 | 0.35 | 80% |
| beet greens | 51.1 | 0.22 | 35% |
| chicory greens | 48.3 | 0.23 | 23% |
| jalapeno peppers | 68.7 | 0.27 | 37% |
| brussel sprouts | 164.0 | 0.42 | 50% |
| shiitake mushroom | 135.0 | 0.39 | 58% |
| broccoli | 111.6 | 0.35 | 50% |
| peas | 152.6 | 0.42 | 65% |
| celeriac | 144.5 | 0.42 | 72% |
| cabbage | 12.2 | 0.23 | 55% |
| arugula | 22.4 | 0.25 | 45% |
| coriander | 9.0 | 0.23 | 30% |
| pinto beans | 6.4 | 0.22 | 83% |
| eggplant | 17.4 | 0.25 | 35% |
| chayote | 9.3 | 0.24 | 41% |
| spirulina | 11.7 | 0.26 | 70% |
| soybeans (sprouted) | 356.7 | 0.81 | 49% |
| red cabbage | 26.0 | 0.29 | 55% |
| collards | 43.1 | 0.33 | 37% |
| mulberries | 98.2 | 0.43 | 74% |
| chives | 8.6 | 0.30 | 48% |
| limes | -1.1 | 0.30 | 70% |
| turnips | -52.8 | 0.22 | 61% |
| blackberries | 65.5 | 0.43 | 27% |
| wheat bran | 1151.6 | 2.16 | 38% |
| beets | 37.6 | 0.43 | 70% |
| red peppers | -41.8 | 0.31 | 40% |
| tofu | 279.3 | 0.83 | 34% |
| seaweed (kelp) | 16.2 | 0.43 | 77% |
| boysenberries | 53.1 | 0.50 | 54% |
| jerusalem-artichokes | 200.4 | 0.73 | 87% |
| seaweed (wakame) | 28.9 | 0.45 | 79% |
macronutrients
The macronutrient split of Michelle’s diet is shown in the chart below.
macro targets
While Michelle’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) | 55 | 165 |
| fat (g) | 15 | 90 |
| carbs (g) | 0 | 60 |
| energy (calories) | 1250 |
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 Michelle’s food log based on the harder to find 50% of the essential nutrients. Michelle’s most nutrient dense day is August 09 2019 while her least nutrient-dense day is August 14 2019.
best and worst days
Michelle’s food diary for the best and worst days are shown below for comparison. Michelle 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) |
|---|---|
| Rhonda Patrick Smoothie #2 | 177 |
| Starbuck's, iced americano, tall | 10 |
| Half and Half | 18 |
| Simple Truth Organic, Baby Spring Mix with Frisee and Radicchio | 13 |
| Turkey Breast, Skin Removed Before Eating | 83 |
| Salmon, Atlantic, Wild, Cooked | 103 |
| Broccoli, Cooked From Fresh | 17 |
| Blue Cheese | 133 |
| Primal Nutrition, Honey Mustard Dressing & Marinade Made With Avocado Oil | 110 |
| Tomato Raw, Includes Cherry, Grape, Roma | 16 |
| Carlson, Fish Oil, Natural Lemon Flavor | 40 |
| Beef Steak, Sirloin, No Visible Fat Eaten | 272 |
| Green Beans, Cooked from Frozen | 38 |
| Bacon, Pork | 75 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Eggs, Cooked | 136 |
| Organics, Mixed Baby Spring Greens, Fresh | 8 |
| Bertolli, Extra Virgin Olive Oil | 119 |
| Simple Truth Organic, Lowfat Yogurt, Plain | 85 |
| Pistachio Nuts, Raw | 43 |
| Oatmeal, Regular or Quick, Dry | 153 |
| Wwf Operating Company, Half And Half | 20 |
| Zucchini, Raw | 67 |
| Shrimp, Cooked from Frozen | 18 |
| Pesto Sauce, Homemade | 79 |
| Apple, Fresh, With Skin | 77 |
| Peanut Butter, Unsalted | 96 |
| Kroger, Pepper Jack String Cheese | 70 |
| Lindt, Supreme Dark Chocolate, 90% Cocoa Solids | 151 |
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 weight loss
The meals listed below will provide more of the nutrients Michelle is not getting in large quantities while also helping with her goal of fat loss.
- cod, veggies & pickles
- lemon vegetables
- chicken breast, mushrooms, broccoli, spinach, asparagus
- tuna, salad & sprouts
- shrimp & zucchini with asiago cheese
- eggs, cottage cheese, mushrooms, asparagus & bok choy
- potassium caramel salted coffee
- quick mackerel salad
- green juice
- mushroom & asparagus egg white omelette with greens & ham
- sautéed spinach & mushrooms
- cauliflower & spinach soup
- Hulk green smoothie
- lean burgers, spinach & mushrooms
- salted caramel protein coffee
- arugula, chicory, sauerkraut & prosciutto
- hearty vegetable stew
- mango & zucchini lettuce wraps
- cruciferous juice
- protein powder & coconut water
- prawn & stir fry vege
- shiitake watercress soup
- wild rice, arugula & chicory
- greens powder & coconut water
- quick tuna salad
- miso soup with extra greens
- roast turmeric cauliflower
- mushroom micro salad with pastrami
- arugula salad
- hard boiled eggs
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances