The food and meal lists in this report have been tailored to help Mal get more of the nutrients that he is not currently getting a lot of while also helping him to meet his goal of building muscle.

The chart below shows the micronutrients provided by Mal’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).

The supplements listed below will provide Mal with the nutrients that he is not getting enough of until he is able to improve the nutrient density of his diet.

Going forward, we want to prioritise the micronutrients that Mal’s is not getting a lot of. These are highlighted in the table below.

nutrient	% DRI	prioritize
Sodium	60%
Potassium	69%
Calcium	71%
Phosphorus	83%
Selenium	104%
Magnesium	114%
Methionine	141%
Valine	156%
Lysine	161%
Leucine	170%
Histidine	175%
Isoleucine	193%

The foods listed below will provide Mal with the nutrients that he is currently not getting in large amounts while also aligning with his 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 Mal’s diet is shown in the chart below.

protein

Mal’s protein intake is 1.8g/kg LBM or 118g/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 Mal’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	26
RDI/sedentary	~11%	0.8	52
typical	~16%	1.2	78
minimum nutrient optimiser	~24%	1.8	115
Mal	21%	1.81	118

macro targets

While Mal’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)	115	220
fat (g)	25	155
carbs (g)	0	125
energy (calories)		2150

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 Mal’s food log based on the harder to find 50% of the essential nutrients. Mal’s most nutrient dense day is January 03 2018 while his least nutrient-dense day is January 01 2018.

Mal’s food diary for the best and worst days are shown below for comparison. Mal 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)
Kerrygold, Pure Irish Butter, Unsalted	88
MCT (Melrose)	83
Kerrygold, Pure Irish Butter, Unsalted	44
Scrambled Egg, Plain	94
Avocado, Green Skin, Florida Type	48
Chia Seeds	49
Baby Spinach	7
Tomato Raw, Includes Cherry, Grape, Roma	9
Sweet Potato, Baked	18
Black Pepper, Ground	1
Almonds, Dry Roasted, Salted	179
Macadamia Nuts, Raw	215
Black Pepper, Ground	1
Baby Spinach	9
Sweet Potato, Baked	36
Kerrygold, Pure Irish Butter, Unsalted	88
Nutmeat	204
Tomato Raw, Includes Cherry, Grape, Roma	11
Macadamia Nuts, Raw	215
Almonds, Dry Roasted, Salted	179
100% WPI	112
Sweet Potato, Baked	45
Broccoli, Cooked from Frozen	11
Spinach, Cooked from Frozen	14
Fish Fillets, Batter Dipped	158
Tomato Raw, Includes Cherry, Grape, Roma	9
Tofurky - Jumbo Hot Dogs	180
Black Pepper, Ground	1
Macadamia Nuts, Raw	72
Almonds, Dry Roasted, Salted	60
Blackberries, Frozen, Unsweetened	32
Coyo, Organic Coconut Yoghurt Alternative, Vanilla Bean	44
Dark Chocolate (Well Naturally)	62

Worst Day

food name	energy (kcal)
Kerrygold, Pure Irish Butter, Unsalted	88
MCT (Melrose)	125
Lemon Juice, Fresh	1
Kerrygold, Pure Irish Butter, Unsalted	88
Scrambled Egg, Plain	94
Egg Whites Only, Cooked	17
Avocado, Green Skin, Florida Type	96
Chia Seeds	49
Black Pepper, Ground	1
Baby Spinach	7
Tomato Raw, Includes Cherry, Grape, Roma	11
Light Olive Spread	102
Egg, Whole, Cooked, Poached	36
Organic Golden Flaxmeal	140
Tasty Light Shredded Cheese	84
Yeast Extract Spread	31
Black Pepper, Ground	1
Baby Spinach	5
Sweet Potato, Baked	36
Kerrygold, Pure Irish Butter, Unsalted	88
Nutmeat	204
Tomato Raw, Includes Cherry, Grape, Roma	11
Macadamia Nuts, Raw	215
Almonds, Dry Roasted, Salted	179
Dark Chocolate Bar, 70%-85% Cacao	90
Coyo, Organic Coconut Yoghurt Alternative, Vanilla Bean	44
100% WPI	112
Black Pepper, Ground	1
Sweet Potato, Baked	54
Broccoli, Cooked from Frozen	11
Spinach, Cooked from Frozen	10
Nutmeat	204
Macadamia Nuts, Raw	72
Almonds, Dry Roasted, Salted	60
Blackberries, Frozen, Unsweetened	32
Coyo, Organic Coconut Yoghurt Alternative, Vanilla Bean	44

optimized recipes for lean bulking

The meals listed below will provide more of the nutrients Mal is not getting in large quantities while also helping with his goal of building muscle.

1. healthy nutella
2. Keto naan bread with melted garlic butter
3. watercress pesto
4. chocolate peanut butter
5. protein pancakes
6. bitter salad greens
7. whey great protein muffins
8. crock pot low carb granola
9. avocado and kale smoothie bowl
10. roo burgers, spinach and mushrooms
11. Roast Beef, Asparagus and Roast Beef Breakfast Tacos
12. garlic shrimp with steamed spinach
13. Grilled Cod with Broccoli
14. miso soup
15. The ultimate muscle building pancake
16. Charlie's pancakes
17. chicken breast, mushrooms, broccoli, spinach, asparagus
18. watercress, crispy bacon and walnut salad
19. shrimp ceviche
20. apple almond butter cereal
21. Roast beef and Mushroom omelette
22. Grilled Chicken Breast topped with Mushrooms and Brussels Sprouts
23. oysters and salmon
24. grilled mackerel
25. flaxbread
26. chewy superfood hemp protein bars
27. Red Lentil & Cauliflower Curry Soup
28. oysters, chard, brussels sprouts and shrimp breakfast bowl
29. roo burgers, asparagus, avo and cucumber
30. salmon, spinach, sauerkraut, cottage cheese and olives

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