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	58%
Potassium	70%
Calcium	72%
Phosphorus	84%
Selenium	101%
Magnesium	115%
Methionine	132%
Lysine	148%
Valine	148%
Leucine	160%
Histidine	170%
Isoleucine	181%
Folate	196%

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 1.7g/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.

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 December 30 2017 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)
MCT (Melrose)	83
Kerrygold, Pure Irish Butter, Unsalted	44
Black Pepper, Ground	1
Kerrygold, Pure Irish Butter, Unsalted	44
Baby Spinach	7
Tomato Raw, Includes Cherry, Grape, Roma	9
Avocado, Green Skin, Florida Type	48
Eggs, Cooked	78
Chia Seeds	49
Sweet Potato, Baked	36
Almonds, Dry Roasted, Salted	179
Macadamia Nuts, Raw	215
Black Pepper, Ground	1
Tomato Raw, Includes Cherry, Grape, Roma	7
Chia Seeds	49
Sweet Potato, Baked	36
Avocado, Green Skin, Florida Type	48
Nutmeat	163
Cabbage, Green, Raw	10
Almonds, Dry Roasted, Salted	179
Macadamia Nuts, Raw	215
Dark Chocolate (Well Naturally)	62
Black Pepper, Ground	1
Tomato, Red, Ripe, Raw, Year Round Average	22
Avocado, Green Skin, Florida Type	96
Baby Spinach	12
Golden Corral Buffet & Grill, fish, baked	247
Sweet Potato, Baked	36

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. 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. Tuna Tacos
27. miso soup
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