recommended approach
The food and meal lists in this report have been tailored to help Shawn get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of athletic performance and being zero carb.
| 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 Shawn’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Shawn with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his 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 Shawn’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Vitamin C | 0% | |
| Manganese | 4% | |
| Vitamin E | 17% | |
| Vitamin K1 | 25% | |
| Vitamin A | 34% | |
| Vitamin D | 39% | |
| Folate | 44% | |
| Calcium | 47% | |
| Omega-3 | 76% | |
| Panto Acid (B5) | 87% | |
| Magnesium | 122% | |
| Thiamin (B1) | 133% | |
| Sodium | 141% |
optimal foods for you
The foods listed below will provide Shawn with the nutrients that he is currently not getting in large amounts while also aligning with his goal of athletic performance . The foods are ranked in descending order of priority (from the top of the page to the bottom).
Suggested animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| turkey liver | 4.7 | 1.89 | 47% |
| lamb | -1.2 | 6.39 | 4% |
| beef kidney | 2.3 | 1.57 | 52% |
| lamb brains | 1.2 | 1.54 | 27% |
| beef heart | 0.4 | 1.79 | 52% |
| pork ribs | -1.6 | 3.61 | 18% |
| lamb heart | 0.5 | 1.61 | 48% |
| pork (lean) | -0.1 | 2.09 | 44% |
| sweetbread | -1.3 | 3.18 | 12% |
| beef tripe | 0.9 | 1.03 | 55% |
| pork chops | 0.1 | 1.74 | 54% |
| ham | 0.1 | 1.49 | 29% |
| duck | -2.0 | 3.37 | 18% |
| roast pork | -0.5 | 1.99 | 41% |
| lamb rib | -2.3 | 3.61 | 19% |
| roast ham | -0.4 | 1.78 | 41% |
| lamb chop | -1.1 | 2.34 | 42% |
| pork ribs | -0.9 | 2.16 | 39% |
| pork loin | -0.7 | 1.93 | 41% |
| ground turkey | -1.4 | 2.58 | 30% |
| t-bone steak | -2.0 | 2.94 | 26% |
| leg ham | -0.6 | 1.65 | 56% |
| beef brisket, flat half | -2.2 | 2.98 | 31% |
| lamb sweetbread | -0.5 | 1.44 | 43% |
| pork shoulder | -0.7 | 1.62 | 56% |
| beef rib eye steak | -1.7 | 2.48 | 32% |
| beef brisket, flat half | -2.1 | 2.89 | 32% |
| goat cheese | -1.9 | 2.64 | 21% |
| beef rib, small end | -2.1 | 2.78 | 31% |
| beef brisket | -1.7 | 2.44 | 37% |
| beef shortribs | -2.3 | 2.95 | 33% |
| flank, steak | -2.0 | 2.63 | 32% |
| ground beef 70/30 | -2.2 | 2.77 | 30% |
| beef brisket | -2.2 | 2.8 | 33% |
| beef tenderloin steak | -2.1 | 2.73 | 31% |
| lamb shank | -1.3 | 1.96 | 48% |
| beef loin | -2.2 | 2.78 | 30% |
| ground beef, 75/25 | -2.2 | 2.77 | 31% |
| beef rib, eye | -2.1 | 2.65 | 32% |
| ground beef, 80/20 | -2.2 | 2.7 | 31% |
| beef tenderloin steak | -2.1 | 2.62 | 32% |
| ground beef 70/30 | -2.2 | 2.7 | 30% |
| bison | -1.1 | 1.71 | 53% |
| lamb leg | -2.1 | 2.58 | 31% |
| beef loin, top loin | -2.1 | 2.5 | 34% |
| chicken breast | -1.0 | 1.48 | 60% |
| elk | -1.5 | 1.93 | 44% |
| sirloin steak | -2.1 | 2.43 | 36% |
| turkey heart | -1.4 | 1.74 | 47% |
| turkey | -1.9 | 2.21 | 28% |
| ground beef | -2.2 | 2.48 | 30% |
| chicken | -2.0 | 2.19 | 36% |
| beef roast | -1.6 | 1.78 | 48% |
| roast beef | -2.1 | 2.19 | 38% |
| veal loin | -1.7 | 1.75 | 48% |
| rotisserie chicken thigh | -1.9 | 1.93 | 39% |
| chuck steak | -2.0 | 1.94 | 51% |
| sirloin steak (lean) | -1.8 | 1.77 | 57% |
| top round steak | -2.2 | 2.09 | 56% |
| lamb lungs | -1.0 | 0.95 | 58% |
| lamb (lean) | -1.6 | 1.44 | 43% |
| porterhouse steak (fat trimmed) | -1.6 | 1.45 | 50% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| mackerel | 2.7 | 3.05 | 14% |
| trout | 3.9 | 1.68 | 45% |
| salmon | 3.1 | 1.56 | 52% |
| sardine | 2.1 | 2.08 | 38% |
| anchovy | 1.8 | 2.1 | 44% |
| sturgeon | 2.6 | 1.35 | 49% |
| tuna | 1.6 | 1.84 | 52% |
| cod | 0.4 | 2.9 | 71% |
| herring | 1.1 | 2.17 | 36% |
| crab | 2.0 | 0.83 | 71% |
| flounder | 1.8 | 0.86 | 57% |
| lobster | 1.6 | 0.89 | 71% |
| rockfish | 1.3 | 1.09 | 66% |
| halibut | 1.2 | 1.11 | 66% |
| whiting | 1.1 | 1.16 | 66% |
| crayfish | 1.4 | 0.82 | 67% |
| white fish | 1.1 | 1.08 | 70% |
| pollock | 0.9 | 1.11 | 69% |
| perch | 0.7 | 0.96 | 62% |
| haddock | -0.1 | 1.16 | 71% |
| orange roughy | -1.0 | 1.05 | 70% |
macronutrients
The macronutrient split of Shawn’s diet is shown in the chart below.
protein
Shawn’s protein intake is 6.1g/kg LBM or 562g/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 Shawn’s current protein intake compares to these accepted minimum protein intake levels based on his current lean body mass.
| scenario | % calories | g/kg LBM | for you (g/day) |
|---|---|---|---|
| minimum (starvation) | ~6% | 0.4 | 37 |
| RDI/sedentary | ~11% | 0.8 | 73 |
| typical | ~16% | 1.2 | 110 |
| minimum nutrient optimiser | ~24% | 1.8 | 130 |
| Shawn | 55% | 6.14 | 562 |
macro targets
While Shawn’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) | 130 | 290 |
| fat (g) | 35 | 260 |
| carbs (g) | 0 | 0 |
| energy (calories) | 2850 |
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 Shawn’s food log based on the harder to find 50% of the essential nutrients. Shawn’s most nutrient dense day is June 18 2017 while his least nutrient-dense day is June 18 2017.
best and worst days
Shawn’s food diary for the best and worst days are shown below for comparison. Shawn 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) |
|---|---|
| Beef, Ribeye Filet, Boneless, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Grilled | 2530 |
| Hamburger or Ground Beef, 80% Lean | 1152 |
| Mozzarella Cheese, Whole Milk | 180 |
| Eggs, Cooked | 136 |
| Crustaceans, shrimp, raw (not previously frozen) | 72 |
| Salmon, Atlantic, Wild, Cooked from Fresh or Frozen | 52 |
Worst Day
| food name | energy (kcal) |
|---|---|
| Beef, Ribeye Filet, Boneless, Separable Lean Only, Trimmed to 0" Fat, Select, Cooked, Grilled | 2530 |
| Hamburger or Ground Beef, 80% Lean | 1152 |
| Mozzarella Cheese, Whole Milk | 180 |
| Eggs, Cooked | 136 |
| Crustaceans, shrimp, raw (not previously frozen) | 72 |
| Salmon, Atlantic, Wild, Cooked from Fresh or Frozen | 52 |
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 athletic performance
The meals listed below will provide more of the nutrients Shawn is not getting in large quantities while also helping with his goal of athletic performance.
- lemon vegetables
- lean burgers, spinach & mushrooms
- broccoli soup
- baked kale chips
- cauliflower & spinach soup
- chicken liver mushroom pate
- cruciferous juice
- cod, veggies & pickles
- sautéed spinach with bacon
- Hulk green smoothie
- quick fish salad with mussels
- salmon, chicory, sauerkraut & greens
- sautéed spinach & mushrooms
- roo burgers, asparagus, avo & cucumber
- green juice
- salmon & salad bowl
- quinoa stuffed peppers
- halibut with mixed salad & seeds
- mango & zucchini lettuce wraps
- broccoli, egg white, mackerel, oysters & sauerkraut
- roast turmeric cauliflower
- Popeye bowl
- zucchini & carrot fritters
- arugula salad
- cauliflower soup
- medium fat spinach omelette
- parsley & spinach salad
- eggs in a vege nest with ham
- salmon, broccoli & vege
- chicken breast, mushrooms, broccoli, spinach, asparagus
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances