recommended approach
The food and meal lists in this report have been tailored to help Sandra get more of the nutrients that she is not currently getting a lot of while also helping her to meet her goal of fat loss.
| 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 Sandra’s diet as a proportion of the daily recommended intake (DRI) for each nutrient (including supplements).
supplements
The supplements listed below will provide Sandra with the nutrients that she is not getting enough of until she is able to improve the nutrient density of her 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 Sandra’s is not getting a lot of. These are highlighted in the table below. We also want to prioritise nutrients that are below 500% DRI for your specific condition: fatigue, hypertension, inflammation, headaches, sleep apnea.
| nutrient | % DRI | prioritize |
|---|---|---|
| Iron | 42% | |
| Calcium | 43% | |
| Vitamin A | 49% | |
| Valine | 56% | |
| Leucine | 63% | |
| Isoleucine | 65% | |
| Phosphorus | 67% | |
| Methionine | 68% | |
| Potassium | 69% | |
| Lysine | 72% | |
| Tyrosine | 79% | |
| Sodium | 81% | |
| Histidine | 83% |
optimal foods for you
The foods listed below will provide Sandra with the nutrients that she is currently not getting in large amounts while also aligning with her goal of weight loss . 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 |
|---|---|---|---|
| egg white | 12.3 | 0.52 | 74% |
| chicken breast | 13.0 | 1.48 | 60% |
| veal | 12.6 | 1.51 | 65% |
| cream cheese (low fat) | 12.0 | 1.05 | 76% |
| beef tripe | 11.8 | 1.03 | 55% |
| porterhouse steak (fat trimmed) | 12.3 | 1.45 | 50% |
| lamb kidney | 11.7 | 1.12 | 52% |
| pork liver | 12.2 | 1.65 | 59% |
| leg ham | 11.0 | 1.65 | 56% |
| beef liver | 11.1 | 1.75 | 60% |
| pork shoulder | 10.9 | 1.62 | 56% |
| chicken liver | 10.9 | 1.72 | 50% |
| beef roast | 10.8 | 1.78 | 48% |
| lean pastrami | 9.7 | 0.95 | 72% |
| ground beef (lean) | 10.2 | 1.44 | 60% |
| beef kidney | 10.2 | 1.57 | 52% |
| pork chops | 10.4 | 1.74 | 54% |
| beef heart | 10.3 | 1.79 | 52% |
| ground pork | 10.4 | 1.85 | 54% |
| lamb liver | 10.0 | 1.68 | 48% |
| bison | 10.0 | 1.71 | 53% |
| lamb lungs | 8.9 | 0.95 | 58% |
| veal liver | 9.7 | 1.92 | 55% |
| sirloin steak (lean) | 9.3 | 1.77 | 57% |
| chuck steak | 9.2 | 1.94 | 51% |
| lamb heart | 8.6 | 1.61 | 48% |
| rib eye fillet | 9.0 | 1.99 | 45% |
| cottage cheese (low fat) | 7.2 | 0.81 | 62% |
| top round steak | 8.9 | 2.09 | 56% |
| chicken drumstick | 7.7 | 1.49 | 47% |
| cheddar | 7.9 | 1.73 | 48% |
| lamb shank | 8.1 | 1.96 | 48% |
| veal loin | 6.9 | 1.75 | 48% |
| roast beef | 7.5 | 2.19 | 38% |
| lamb sweetbread | 6.3 | 1.44 | 43% |
| turkey | 5.4 | 1.12 | 63% |
| lamb (lean) | 5.5 | 1.44 | 43% |
| pork (lean) | 6.2 | 2.09 | 44% |
| roast pork | 6.0 | 1.99 | 41% |
| cottage cheese with fruit | 4.7 | 0.97 | 52% |
| pork loin | 5.6 | 1.93 | 41% |
| pork ribs | 5.5 | 2.16 | 39% |
| turkey liver | 5.0 | 1.89 | 47% |
| elk | 4.8 | 1.93 | 44% |
| turkey heart | 4.1 | 1.74 | 47% |
Suggested seafood based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| haddock | 13.8 | 1.16 | 71% |
| halibut | 13.7 | 1.11 | 66% |
| pollock | 13.6 | 1.11 | 69% |
| white fish | 13.5 | 1.08 | 70% |
| whiting | 13.2 | 1.16 | 66% |
| crayfish | 12.3 | 0.82 | 67% |
| rockfish | 12.6 | 1.09 | 66% |
| crab | 12.3 | 0.83 | 71% |
| lobster | 12.0 | 0.89 | 71% |
| orange roughy | 12.2 | 1.05 | 70% |
| cod | 14.1 | 2.9 | 71% |
| flounder | 11.1 | 0.86 | 57% |
| perch | 11.2 | 0.96 | 62% |
| shrimp | 11.3 | 1.19 | 69% |
| salmon | 10.6 | 1.56 | 52% |
| clam | 10.1 | 1.42 | 73% |
| octopus | 10.2 | 1.64 | 71% |
| fish roe | 8.3 | 1.43 | 47% |
| tuna | 8.7 | 1.84 | 52% |
| sturgeon | 7.8 | 1.35 | 49% |
| trout | 7.0 | 1.68 | 45% |
| mussel | 5.5 | 0.86 | 63% |
| anchovy | 7.0 | 2.1 | 44% |
| welk | 7.8 | 2.75 | 82% |
| scallop | 4.7 | 1.11 | 77% |
| molluscs | 4.0 | 0.69 | 77% |
| sardine | 4.7 | 2.08 | 38% |
| oysters | 3.3 | 1.02 | 59% |
Suggested plant based foods
| food name | nutrient density | energy density | insulin load |
|---|---|---|---|
| seaweed (laver) | 14.9 | 0.35 | 80% |
| watercress | 14.2 | 0.11 | 65% |
| spirulina | 13.7 | 0.26 | 70% |
| spinach | 12.2 | 0.23 | 49% |
| turnip greens | 11.6 | 0.29 | 44% |
| chinese cabbage | 9.2 | 0.12 | 54% |
| amaranth leaves | 8.5 | 0.21 | 86% |
| chard | 7.9 | 0.19 | 51% |
| mustard greens | 7.7 | 0.27 | 36% |
| arugula | 7.5 | 0.25 | 45% |
| coriander | 7.2 | 0.23 | 30% |
| chives | 6.5 | 0.3 | 48% |
| parsley | 6.0 | 0.36 | 48% |
| lettuce | 5.6 | 0.15 | 50% |
| alfalfa | 4.8 | 0.23 | 19% |
| endive | 4.5 | 0.17 | 7% |
| beet greens | 4.6 | 0.22 | 35% |
| chicory greens | 4.0 | 0.23 | 23% |
| asparagus | 3.8 | 0.22 | 50% |
| rhubarb | 3.5 | 0.21 | 55% |
| tofu | 4.1 | 0.83 | 34% |
| kale | 2.9 | 0.28 | 60% |
| white mushroom | 2.6 | 0.22 | 65% |
| escarole | 2.3 | 0.19 | 24% |
| lemongrass | 3.2 | 0.99 | 93% |
| banana pepper | 2.1 | 0.27 | 36% |
macronutrients
The macronutrient split of Sandra’s diet is shown in the chart below.
macro targets
While Sandra’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) | 75 | 155 |
| fat (g) | 15 | 55 |
| carbs (g) | 0 | 45 |
| energy (calories) | 950 |
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 Sandra’s food log based on the harder to find 50% of the essential nutrients. Sandra’s most nutrient dense day is November 26 2024 while her least nutrient-dense day is January 01 2023.
best and worst days
Sandra’s food diary for the best and worst days are shown below for comparison. Sandra 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) |
|---|
Worst Day
| food name | energy (kcal) |
|---|
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 weight loss
The meals listed below will provide more of the nutrients Sandra is not getting in large quantities while also helping with her goal of fat loss.
- turkey & spinach egg white omelette
- spinach, cottage cheese & protein sludge
- Hulk green smoothie
- cod, veggies & pickles
- Popeye bowl
- shrimp fajitas taco
- Ahi tuna & asparagus
- prawn & stir fry vege
- salted caramel protein coffee
- surf & turf
- spicy sriracha shrimp & crispy cabbage
- low fat spinach muffins
- tuna, salad & sprouts
- garlic & chilli prawns
- chicken liver mushroom pate
- medium fat spinach omelette
- PSMF green smoothie
- Ketogains protein pudding
- green Hulk omelette with chicken
- steak, mushrooms & asparagus
- chicken breast, mushrooms, broccoli, spinach, asparagus
- steak, tomato, egg & spinach
- egg white omelette
- quick tuna salad
- beef, ham, broccoli & cauliflower
- pork loin in green salsa with cauliflower
- spinach stuffed chicken breast
- chinese prawn & cabbage stir fry
- garlic & chilli prawns
- seared tuna on bok choy
popular recipes
NOTE: these recipes are not optimized for your allergies/intolerances