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	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%

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 4.6g/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.

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.

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

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. healthy nutella
2. Keto naan bread with melted garlic butter
3. watercress pesto
4. Roast Beef, Asparagus and Roast Beef Breakfast Tacos
5. crock pot low carb granola
6. chocolate peanut butter
7. protein pancakes
8. whey great protein muffins
9. avocado and kale smoothie bowl
10. Charlie's pancakes
11. apple almond butter cereal
12. watercress, crispy bacon and walnut salad
13. Grilled Chicken Breast topped with Mushrooms and Brussels Sprouts
14. chewy superfood hemp protein bars
15. bitter salad greens
16. flaxbread
17. Arugula Salad with Olive Oil, Lemon, and Parmesan Cheese
18. Roast beef and Mushroom omelette
19. The ultimate muscle building pancake
20. Herby lamb chops
21. Red Lentil & Cauliflower Curry Soup
22. fat head pizza
23. coconut flour chocolate chip cookies
24. date walnut bars
25. muffin in a mug
26. miso soup
27. Tuna Tacos
28. spinach & flax microwave muffin
29. garlic shrimp with steamed spinach
30. roo burgers, spinach and mushrooms

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