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.

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).

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.

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	13%
Omega-3	121%
Vitamin E	145%
Phosphorus	191%
Calcium	193%

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).

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

protein

Briana’s protein intake is 4.5g/kg LBM or 214g/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	85
Briana	37%	4.53	214

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)	85	170
fat (g)	20	120
carbs (g)	0	90
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.

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 11 2017 while her least nutrient-dense day is March 13 2017.

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)
Tomato raw (includes cherry, grape, roma)	43
Celery, raw	40
Espresso, without flavored syrup	10
Antler food Whey	116
Oat bran, raw	98
Pumpkin, canned	145
Sweet potato, raw	175
Espresso, without flavored syrup	5
Peanut flour, low fat	86
Siggi Fat Free Yogurt	77
Antler food Whey	97
Cocoa powder, unsweetened	46
Cranberries, fresh	66
McT oil (medium chain triglyceride)	39
Coconut, dried, shredded or flaked, unsweetened	86
Beef, round, top round, steak, separable lean only, trimmed to 1/8" fat, choice, raw	231
Cabbage, green, raw	100
Hope Foods, Organic Hummus, Spicy Avocado	36
Mushrooms, brown, italian, or crimini, raw	33
Natural Directions, Mustard, Dijon	30
Poached eggs	144
Spirulina, dried	15
Beef liver	13
Natural Directions, Mustard, Dijon	20
Espresso, without flavored syrup	5
Fish oil, salmon	36
Apples, raw, granny smith, with skin	68
Espresso, without flavored syrup	5
Natural Directions, Mustard, Dijon	20
Lettuce, romaine or cos	16
Lettuce, romaine or cos	18
Celery, raw	22
Celery, raw	15

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

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.

1. spinach, egg whites, anchovies and mackerel
2. baked salmon
3. salmon, spinach, sauerkraut, cottage cheese and olives
4. salmon, peppers, mushrooms and spinach
5. spinach, capsicum, oysters, egg white & mackerel
6. Rhonda Patrick smoothie 1
7. trout gremolada
8. salmon poke bowl
9. spinach, capsicum, oysters, egg & mackerel
10. spinach, sardines, oysters & sauerkraut
11. oysters and salmon
12. eggs, sardines, oysters and broccoli
13. anchovies, spinach and egg breakfast bowl
14. fish and salad
15. spinach, eggs, mackerel, oysters & sriracha
16. spinach and cheese omelet with salmon
17. grilled mackerel
18. nutty tuna salad
19. avocado and kale smoothie bowl
20. flaxbread
21. Hulk green smoothie
22. egg, salmon, pesto, mushroom and tomato
23. smoked salmon with watercress
24. Sandi's green smoothie
25. date walnut bars
26. tuna and mushroom breakfast
27. sardine and spinach omelette (low fat)
28. healthy nutella
29. sardines and spinach omelette
30. watercress pesto

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