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 with a low insulin load diet.

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).

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.

Going forward, we want to prioritise the micronutrients that Michelle’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue.

nutrient	% DRI	prioritize
Omega-3	37%
Potassium	44%
Iron	48%
Phosphorus	52%
Sodium	52%
Calcium	77%
Niacin (B3)	81%
Magnesium	85%
Manganese	85%
Panto Acid (B5)	93%
Vitamin E	97%
Copper	99%
Leucine	112%
Cystine	163%
Folate	115%
Vitamin B-6	155%
Riboflavin (B2)	149%
Thiamin (B1)	126%
Vitamin D	300%
Vitamin A	461%
Selenium	186%
Zinc	207%

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 & blood sugar control . The foods are ranked in descending order of priority (from the top of the page to the bottom).

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

protein

Michelle’s protein intake is 1.7g/kg LBM or 65g/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 Michelle’s current protein intake compares to these accepted minimum protein intake levels based on her current lean body mass.

scenario	% calories	g/kg LBM	for you (g/day)
minimum (starvation)	~6%	0.4	16
RDI/sedentary	~11%	0.8	31
typical	~16%	1.2	47
minimum nutrient optimiser	~24%	1.8	70
Michelle	20%	1.67	65

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)	70	165
fat (g)	15	90
carbs (g)	0	75
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.

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 June 03 2018 while her least nutrient-dense day is April 22 2018.

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)
Cream, Fluid, Heavy Whipping	102
Hamburger or Ground Beef, 85% Lean	376
A.1., Original Sauce	15
Kraft, Cheese, Cheddar, Mild, Shredded	100
Onions, Frozen, Chopped, Unprepared	8
Green Beans, Cooked from Fresh	44
Kerrygold, Butter, Pastured	52
Brazil Nuts, Unsalted	62
Macadamia Nuts, Raw	111
Carlson, Fish Oil	40
Solgar, Desiccated Liver	10
Nature's Bounty, Magnesium, 400 mg	10
Spinach, Raw	33
Woodstock, pepper, tri-colored, frozen	30
Eggs, Cooked	136

Worst Day

food name	energy (kcal)
Cream, Fluid, Heavy Whipping	51
Chef Bruce Aidells, Chicken Burgers, Chicken & Apple	170
Lettuce, Romaine or Cos	8
Tomato Raw, Includes Cherry, Grape, Roma	3
Primal Kitchen, Honey Mustard Vinaigrette Made With Avocado Oil	100
Red Bell Peppers, Raw	46
Cello, Whisps, Parmesan Cheese Crisps	150
Primal Kitchen, Ranch Dressing with Avocado Oil	140
Chik-fil-A, salad, grilled market, with chicken	330
Black Olives	9
Cashews, Raw	166
Strawberries, Fresh	4
Cucumber, Raw, With Peel	1
Kroger, Extra Sharp Cheddar, Cheese Slices	80

optimized recipes for weight loss & blood sugar control

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 with and insulin management.

1. sauteed spinach with mushrooms
2. spinach, capsicum, oysters, egg white & mackerel
3. spinach and cauliflower soup
4. spinach, sardines, oysters & sauerkraut
5. spinach, capsicum, oysters, egg & mackerel
6. spinach, eggs, mackerel, oysters & sriracha
7. ingrid breakfast
8. spinach, egg whites, anchovies and mackerel
9. low fat omelette
10. salmon, peppers, mushrooms and spinach
11. cruciferous juice
12. omelette - full fat
13. med fat spinach omelette
14. egg, spinach, mushrooms and nutritional yeast
15. fish and salad
16. roo burgers, spinach and mushrooms
17. endive and watercress salad
18. zucchini noodles with pumpkin seed & garlic sauce
19. sauteed spinach with bacon
20. oysters, chard, brussels sprouts and shrimp breakfast bowl
21. egg, cottage cheese, mushroom, asparagus and bok choy
22. warm belgian endive and pine nut salad
23. spinach saag
24. mango & zucchini lettuce wraps
25. mackerel and spinach omelette (low fat)
26. chocolate potassium coffee
27. chicken breast, mushrooms, broccoli, spinach, asparagus
28. sardines and spinach omelette
29. salmon, egg, mushroom, spinach and bok choy
30. avocado, spinach and walnut salad

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