recommended approach
The food and meal lists in this report have been tailored to help Briana get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of building muscle.
| 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 Briana’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Briana 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 Briana’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin D | 17% | |
| Vitamin E | 96% | |
| Calcium | 137% | |
| Omega-3 | 139% | |
| Zinc | 168% | |
| Phosphorus | 193% | |
| Iron | 211% | |
| Panto Acid (B5) | 227% | |
| Selenium | 233% | |
| Thiamin (B1) | 237% | |
| Folate | 274% | |
| Potassium | 275% | |
| Magnesium | 288% |
optimal foods for you
The foods listed below will provide Briana with the nutrients that she is currently not getting in large amounts while also aligning with her goal of lean bulking . 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 |
|---|---|---|---|
| non-fat yogurt | -142.6 | 0.78 | 96% |
| chocolate milk (fat free) | -0.4 | 0.67 | 91% |
| sour cream (fat free) | -402.1 | 0.74 | 93% |
| pork liver | 925.6 | 1.65 | 59% |
| beef liver | 677.9 | 1.75 | 60% |
| veal liver | 737.3 | 1.92 | 55% |
| cream cheese (low fat) | -24.3 | 1.05 | 76% |
Seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| welk | 594.5 | 2.75 | 82% |
| fish roe | 2463.0 | 1.43 | 47% |
| cod | 295.7 | 2.90 | 71% |
| octopus | 705.5 | 1.64 | 71% |
| clam | 464.1 | 1.42 | 73% |
| lobster | 663.0 | 0.89 | 71% |
| crab | 633.8 | 0.83 | 71% |
| scallop | 54.8 | 1.11 | 77% |
| halibut | 655.3 | 1.11 | 66% |
| rockfish | 627.2 | 1.09 | 66% |
| mussel | 850.1 | 0.86 | 63% |
Plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| candied fruit | -3.6 | 3.22 | 98% |
| white flour | -3.3 | 3.67 | 92% |
| wheat flour | -2.8 | 3.63 | 91% |
| black beans | 1066.0 | 3.41 | 73% |
| kidney beans | 580.3 | 3.37 | 74% |
| egg noodles | -227.3 | 3.84 | 83% |
| oat bran | 1389.3 | 2.46 | 65% |
| shallots | -6.2 | 3.48 | 80% |
| sprouted wheat | 78.9 | 1.98 | 90% |
| lemongrass | 298.3 | 0.99 | 93% |
| Oats | -39.0 | 3.89 | 70% |
| dried apples | -729.3 | 3.46 | 86% |
| egg noodles, enriched | -252.4 | 4.75 | 64% |
| garlic | -5.4 | 1.49 | 89% |
| cornmeal | -1217.8 | 3.70 | 89% |
| poi | -315.1 | 1.12 | 97% |
| garbanzo beans | -160.0 | 3.78 | 69% |
| cornmeal, yellow | -840.6 | 3.62 | 81% |
| cornmeal, white | -840.6 | 3.62 | 81% |
| rye flour | -769.2 | 3.49 | 81% |
| buckwheat | -584.8 | 3.43 | 78% |
| potato | -84.2 | 0.93 | 91% |
| wheat, soft white | -548.1 | 3.40 | 76% |
| corn-starch | -2084.3 | 3.81 | 99% |
| corn flour, whole yellow | -996.7 | 3.61 | 81% |
| corn flour, whole-grain | -996.7 | 3.61 | 81% |
| jerusalem-artichokes | 161.5 | 0.73 | 87% |
| couscous | -273.5 | 1.12 | 91% |
| barley, hulled | -510.0 | 3.54 | 73% |
| bulgur | -903.8 | 3.42 | 81% |
| lupin seeds | 601.7 | 3.71 | 51% |
| corn flour, masa | -1141.6 | 3.63 | 82% |
| oat flour | -480.9 | 4.04 | 67% |
| dried currants | -1081.4 | 2.83 | 88% |
| grapefruit juice | -221.7 | 0.46 | 95% |
| rye flour | 52.9 | 3.25 | 64% |
| plantains | -351.1 | 1.22 | 90% |
| raisins | -1213.5 | 2.96 | 89% |
| apple juice | -363.7 | 0.47 | 97% |
| tangerine juice | -267.5 | 0.50 | 95% |
| taro | -186.3 | 1.42 | 85% |
| grapes | -173.7 | 0.67 | 91% |
| rye grain | -844.2 | 3.38 | 77% |
| prune juice | -345.9 | 0.71 | 93% |
| amaranth leaves | 292.3 | 0.21 | 86% |
| canned pineapple | -252.6 | 0.52 | 92% |
| canned tangerines | -465.5 | 0.61 | 94% |
| pasta, whole-wheat | 1.2 | 1.49 | 78% |
| rice flour | -1976.1 | 3.66 | 92% |
| corn grain, yellow | -1204.4 | 3.65 | 79% |
| yam | -227.4 | 1.16 | 85% |
| Noodles, egg, enriched, cooked | -106.9 | 1.38 | 80% |
| apricot nectar | -440.0 | 0.56 | 94% |
| peas | -313.6 | 3.52 | 63% |
| rice noodles | -720.4 | 1.08 | 93% |
| leeks | 85.0 | 0.61 | 83% |
| apricots | -31.4 | 0.48 | 86% |
| wild rice | -326.4 | 1.01 | 86% |
| guten free pasta | -957.4 | 1.79 | 90% |
| sunflower seeds | 1346.1 | 5.46 | 15% |
| rice, brown, long-grain | -440.4 | 1.23 | 86% |
| quince | -107.1 | 0.57 | 86% |
| white rice | -2305.0 | 3.65 | 95% |
| pasta, gluten-free | -483.8 | 1.38 | 84% |
| sweet potato | -56.7 | 0.90 | 81% |
| brazil nuts | 992.9 | 6.59 | 9% |
| ginger | -12.9 | 0.80 | 81% |
| millet, cooked | -457.3 | 1.19 | 85% |
| grapefruit | -54.0 | 0.33 | 85% |
| canned peaches | -701.8 | 0.74 | 92% |
| litchis | -345.4 | 0.66 | 87% |
| grapefruit | -24.2 | 0.30 | 83% |
| seaweed (laver) | 104.9 | 0.35 | 80% |
| pearled barley | -1426.5 | 3.52 | 78% |
| buckwheat groats | -231.6 | 0.92 | 81% |
| cowpeas | 327.6 | 1.16 | 69% |
| egg noodles | -470.8 | 1.38 | 80% |
| pinto beans | 4.9 | 0.22 | 83% |
macronutrients
The macronutrient split of Briana’s diet is shown in the chart below.
protein
Briana’s protein intake is 4.6g/kg LBM or 218g/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 Briana’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 | 19 |
| RDI/sedentary | ~11% | 0.8 | 38 |
| typical | ~16% | 1.2 | 57 |
| minimum nutrient optimiser | ~24% | 1.8 | 65 |
| Briana | 38% | 4.61 | 218 |
macro targets
While Briana’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) | 65 | 170 |
| fat (g) | 20 | 115 |
| carbs (g) | 0 | 100 |
| energy (calories) | 1700 |
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 Briana’s food log based on the harder to find 50% of the essential nutrients. Briana’s most nutrient dense day is March 09 2017 while her least nutrient-dense day is March 13 2017.
best and worst days
Briana’s food diary for the best and worst days are shown below for comparison. Briana 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) |
|---|---|
| Spirulina, dried | 26 |
| Beef liver | 13 |
| Siggi Fat Free Yogurt | 77 |
| Garden of Life, Grass Fed Whey, Vanilla | 120 |
| McT oil (medium chain triglyceride) | 39 |
| Shrimp, cooked from frozen | 164 |
| Zucchini, raw | 43 |
| Lettuce, romaine or cos | 29 |
| Hope Foods, Organic Hummus, Spicy Avocado | 143 |
| Oat bran, raw | 106 |
| Natural Directions, Mustard, Dijon | 50 |
| Sweet potato, raw | 126 |
| Apples, raw, granny smith, with skin | 131 |
| Celery, raw | 96 |
| Coconut, dried, shredded or flaked, unsweetened | 99 |
| Spinach, raw | 21 |
| Cocoa powder, unsweetened | 23 |
| Tomato raw (includes cherry, grape, roma) | 32 |
| Cucumber, raw, with peel | 40 |
| Espresso, without flavored syrup | 15 |
| Garden of Life, Grass Fed Whey, Vanilla | 29 |
| Espresso, without flavored syrup | 5 |
| Antler food Whey | 130 |
| Lifetime, Fat Free Gluten Free Mild Mexican Cheese | 86 |
| Antler food Whey | 39 |
| Peanut flour, low fat | 54 |
| Antler food Whey | 43 |
| Peanut flour, low fat | 68 |
| Natural Directions, Mustard, Dijon | 20 |
| Tamari sauce, reduced sodium | 4 |
| Bragg, Nutritional Yeast Seasoning | 20 |
| Lemon juice, fresh | 5 |
| Natural Directions, Mustard, Dijon | 60 |
| Lettuce, romaine or cos | 34 |
| Dex4, Fast Acting Glucose, Orange | 15 |
| Antler food Whey | 23 |
| Espresso, without flavored syrup | 10 |
| Pumpkin, canned | 140 |
| Better Than Rice, Organic Konnyaku Flour and Organic Oat Fiber | 45 |
| Peanut flour, low fat | 73 |
| Bubbies Kosher Dill Pickles | 12 |
| Celery, raw | 24 |
| Broccoli, frozen, chopped, unprepared | 115 |
| Chicken breast, skin removed before cooking | 221 |
| Kerrygold Salted Butter | 150 |
| Onion, white, yellow or red, raw | 84 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Spirulina, dried | 12 |
| Beef liver | 13 |
| Siggi Fat Free Yogurt | 160 |
| Antler food Whey | 116 |
| Amy's, Organic Soups, Split Pea | 155 |
| Oat bran, raw | 396 |
| Wedderspoon Organic Llc, Wedderspoon, Raw Manuka Honey | 90 |
| Raisins, seedless | 78 |
| Celery, raw | 45 |
| Mann's, Broccoli Cole Slaw | 36 |
| Mann's, Broccoli Cole Slaw | 40 |
| Tamari sauce, reduced sodium | 10 |
| Natural Directions, Mustard, Dijon | 15 |
| Mushrooms, raw | 50 |
| Espresso, without flavored syrup | 20 |
| Coconut, dried, shredded or flaked, unsweetened | 79 |
| Peanut flour, low fat | 56 |
| Blueberries, frozen, unsweetened | 84 |
| Squash, winter, butternut, frozen, cooked, boiled, without salt | 28 |
| Peanut flour, low fat | 34 |
| Naked PB, 100% Premium Powdered Peanut Butter | 63 |
| Antler food Whey | 31 |
| Lettuce, romaine or cos | 18 |
| Cucumber, raw, with peel | 14 |
| Tomato raw (includes cherry, grape, roma) | 14 |
| Onion, white, yellow or red, raw | 11 |
| Broccoli seeds, sprouted, raw | 15 |
| Tomorrow's Organics, Mini Poivrons | 16 |
| Hummus (chickpea dip) | 214 |
| Siggi Fat Free Yogurt | 21 |
| Natural Directions, Mustard, Dijon | 50 |
| Celery, raw | 10 |
| Onion powder | 24 |
| Naked PB, 100% Premium Powdered Peanut Butter | 75 |
| Antler food Whey | 41 |
| Butternut squash | 160 |
| Naked PB, 100% Premium Powdered Peanut Butter | 125 |
| Antler food Whey | 19 |
| Antler food Whey | 46 |
| Naked PB, 100% Premium Powdered Peanut Butter | 38 |
| Naked PB, 100% Premium Powdered Peanut Butter | 58 |
| Pumpkin, canned | 143 |
| Antler food Whey | 124 |
| Peanut flour, low fat | 68 |
| Tomorrow's Organics, Mini Poivrons | 40 |
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 Briana is not getting in large quantities while also helping with her goal of building muscle.
- pinna colada ice cream
- green & lean smoothie
- green juice
- wild rice, arugula & chicory
- gluten free chocolate & banana pancakes
- shiitake watercress soup
- quinoa stuffed peppers
- cottage cheese banana pancakes
- sautéed spinach & mushrooms
- mango & zucchini lettuce wraps
- avocado & kale smoothie bowl
- quinoa bean salad
- roast turmeric cauliflower
- cruciferous juice
- confit duck gesiers salad
- gluten free pizza
- perfect porridge
- lemon vegetables
- super seed oatmeal
- spinach, cottage cheese & protein sludge
- black bean soup
- muscle building pancake
- super salad with golden turmeric dressing
- spicy sriracha shrimp & crispy cabbage
- banana almond cream shake
- garlic & chilli prawns
- shrimp fajitas taco
- red lentil & cauliflower curry soup
- cod, veggies & pickles
- whey great protein muffins
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances