recommended approach
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.
| 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 Mal’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
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.
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 Mal’s is not getting a lot of. These are highlighted in the table below.
| nutrient | % DRI | prioritize |
|---|---|---|
| Calcium | 47% | |
| Potassium | 70% | |
| Phosphorus | 84% | |
| Selenium | 101% | |
| Magnesium | 115% | |
| Methionine | 132% | |
| Lysine | 148% | |
| Valine | 148% | |
| Sodium | 156% | |
| Folate | 157% | |
| Leucine | 160% | |
| Histidine | 170% | |
| Isoleucine | 181% |
optimal foods for you
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).
Animal based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| turkey | 25183.9 | 1.89 | 50% |
| non-fat yogurt | -92.9 | 0.78 | 96% |
| sour cream (fat free) | -73.3 | 0.74 | 93% |
| chocolate milk (fat free) | -0.4 | 0.67 | 91% |
| pork chops | 3289.1 | 1.74 | 54% |
| egg white | 1512.4 | 0.52 | 74% |
| cream cheese (low fat) | 166.9 | 1.05 | 76% |
| chicken breast | 1684.1 | 1.48 | 60% |
| top round steak | 1403.6 | 2.09 | 56% |
| beef liver | 1254.2 | 1.75 | 60% |
| pork liver | 1354.9 | 1.65 | 59% |
| lean pastrami | 432.3 | 0.95 | 73% |
| veal | 771.7 | 1.51 | 65% |
Seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| welk | 1617.5 | 2.75 | 82% |
| cod | 1106.2 | 2.90 | 71% |
| clam | 2124.2 | 1.42 | 73% |
| octopus | 1188.4 | 1.64 | 71% |
| halibut | 2399.4 | 1.11 | 66% |
| scallop | 506.9 | 1.11 | 77% |
| rockfish | 2036.3 | 1.09 | 66% |
| lobster | 1479.3 | 0.89 | 71% |
| crab | 1359.7 | 0.83 | 71% |
| orange roughy | 1046.6 | 1.05 | 70% |
| molluscs | 262.2 | 0.69 | 77% |
| pollock | 868.1 | 1.11 | 69% |
| whiting | 1072.2 | 1.16 | 66% |
| salmon | 2467.6 | 1.56 | 52% |
Plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| candied fruit | -1.3 | 3.22 | 98% |
| white flour | -4.5 | 3.67 | 92% |
| wheat flour | -3.7 | 3.63 | 91% |
| egg noodles | -655.2 | 3.84 | 83% |
| raisins | -367.5 | 2.96 | 89% |
| dried currants | -292.2 | 2.83 | 88% |
| shallots | -62.8 | 3.48 | 80% |
| egg noodles, enriched | -77.1 | 4.75 | 64% |
| poi | -234.0 | 1.12 | 97% |
| wheat, soft white | -274.4 | 3.40 | 76% |
| dried apples | -1793.8 | 3.46 | 86% |
| lemongrass | 97.9 | 0.99 | 93% |
| corn-starch | -4191.4 | 3.81 | 99% |
| garlic | -24.4 | 1.49 | 89% |
| oat flour | -258.7 | 4.04 | 67% |
| sprouted wheat | -1012.7 | 1.98 | 90% |
| apple juice | -95.4 | 0.47 | 97% |
| kidney beans | -647.4 | 3.37 | 74% |
| grapefruit juice | -43.8 | 0.46 | 95% |
| black beans | -722.8 | 3.41 | 73% |
| prune juice | -85.6 | 0.71 | 93% |
| apricot nectar | -148.7 | 0.56 | 94% |
| potato | -351.1 | 0.93 | 91% |
| cornmeal | -3646.2 | 3.70 | 89% |
| rye flour | -2369.9 | 3.49 | 81% |
| couscous | -823.2 | 1.12 | 91% |
| rice flour | -4122.4 | 3.66 | 92% |
| corn flour, masa | -2764.6 | 3.63 | 82% |
| prunes | -211.3 | 1.07 | 87% |
| white rice | -4604.7 | 3.65 | 95% |
| jerusalem-artichokes | 30.2 | 0.73 | 87% |
| cornmeal, white | -2878.0 | 3.62 | 81% |
| cornmeal, yellow | -2878.0 | 3.62 | 81% |
| grapes | -515.2 | 0.67 | 91% |
| corn flour, whole yellow | -2846.8 | 3.61 | 81% |
| corn flour, whole-grain | -2846.8 | 3.61 | 81% |
| guten free pasta | -1790.6 | 1.79 | 90% |
| rice noodles | -1346.7 | 1.08 | 93% |
| guava nectar | -225.9 | 0.48 | 89% |
| tangerine juice | -1000.7 | 0.50 | 95% |
| plantains | -1356.4 | 1.22 | 90% |
| quince | -28.4 | 0.57 | 86% |
| bulgur | -2983.0 | 3.42 | 81% |
| litchis | -364.1 | 0.66 | 87% |
| canned tangerines | -1362.1 | 0.61 | 94% |
| apricots | -130.0 | 0.48 | 86% |
| gooseberries, canned | -226.7 | 0.73 | 84% |
| wild rice | -851.8 | 1.01 | 86% |
| amaranth leaves | 141.2 | 0.21 | 86% |
| garbanzo beans | -2048.7 | 3.78 | 69% |
| canned pineapple | -1099.6 | 0.52 | 92% |
| yam | -973.1 | 1.16 | 85% |
| taro | -1338.2 | 1.42 | 85% |
| ginger | -124.3 | 0.80 | 81% |
| pasta, gluten-free | -1327.8 | 1.38 | 84% |
| millet, cooked | -1261.5 | 1.19 | 85% |
| leeks | -301.7 | 0.61 | 83% |
| canned peaches | -1731.0 | 0.74 | 92% |
| pasta, whole-wheat | -779.3 | 1.49 | 78% |
| Noodles, egg, enriched, cooked | -996.8 | 1.38 | 80% |
| Oats | -2735.3 | 3.89 | 70% |
| peas | -1419.6 | 3.52 | 63% |
| rice, brown, long-grain | -1624.1 | 1.23 | 86% |
| lupin seeds | -108.3 | 3.71 | 51% |
| pinto beans | 3.5 | 0.22 | 83% |
| egg noodles | -1134.0 | 1.38 | 80% |
| seaweed (laver) | 120.6 | 0.35 | 80% |
| grapefruit | -536.3 | 0.33 | 85% |
| oat bran | -508.2 | 2.46 | 65% |
macronutrients
The macronutrient split of Mal’s diet is shown in the chart below.
protein
Mal’s protein intake is 1.7g/kg LBM or 113g/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 | 90 |
| Mal | 20% | 1.73 | 113 |
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) | 90 | 220 |
| fat (g) | 25 | 135 |
| carbs (g) | 0 | 140 |
| 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.
daily nutrient score
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 04 2018 while his least nutrient-dense day is January 01 2018.
best and worst days
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 |
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 Mal is not getting in large quantities while also helping with his 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
- super seed oatmeal
- spinach, cottage cheese & protein sludge
- lemon vegetables
- black bean soup
- muscle building pancake
- super salad with golden turmeric dressing
- spicy sriracha shrimp & crispy cabbage
- banana almond cream shake
- shrimp fajitas taco
- garlic & chilli prawns
- red lentil & cauliflower curry soup
- cod, veggies & pickles
- whey great protein muffins
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances