Optimising Nutrition Recipe Book Series

After four years of analysing the micronutrient profile of thousands of recipes, we are thrilled to announce that our series of twenty-two recipe books optimised for different goals are now available for purchase. 

Nutrition can be confusing!

The debate about which diet is best is never-ending.  Unfortunately, rather than identifying foods and meals that contain the micronutrients you need, most dietary advice only tells you what not to eat. 


We believe that nutrition should primarily be about nutrients.  

But sadly, they are rarely even an afterthought.

To crack the code of nutrition we crunched the numbers on six hundred thousand days of food diaries from thousands of people like you, living and eating in the real world, to identify the critical factors that will empower you to take back control of your appetite.  

We published hundreds of articles about nutrient density, satiety, and optimising blood sugar and insulin levels.  

But we finally realised that, if nutritional optimisation was going to become a movement, we needed to make it as easy as possible for YOU to implement in your kitchen.  

When everything these days is optimised using Artificial Intelligence and big data, why shouldn't you be able to optimise the nutrients in your food? 

Our ambitious goal was to reinvent and revolutionise the recipe genre by bringing the essential micronutrients into the spotlight using a data-driven approach.   

So we partnered with recipe designer and photographer Saskia Lesser to craft delicious recipes that are beautifully presented and easy to make.

How did we do this?

We spent four years compiling a list of nearly two thousand recipes from a wide range of sources to try to identify the recipes that would serve the needs of people living in the real world to help them achieve their specific goals.


We initially used a machine-learning algorithm to compile a database of half a million online recipes.  Over time we worked through this list as well as a number of other sources to log the best ones in Cronometer to enable us to rank them for different goals based on their macronutrient and micronutrient profile. 


We also ran a couple of challenges where people competed to create the most nutrient-dense meals.  They kindly allowed us to add some of the best recipes created to our database.

From the two thousand recipes in the database, we culled it down to about 500 recipes.  Less than one hundred of those that made this cut were from external websites, the rest are now hosted on Optimising Nutrition, with a full breakdown of the micronutrient and macronutrient profile.  

We then worked through some of the highest-ranking recipes to identify the common trends of the highest-ranking meals.  We used Nutrient Optimiser to identify complementary foods that would ensure that each recipe provided optimal amounts of all the essential micronutrients. 


We then set about the mammoth task of cooking and photographing nearly a hundred recipes for publication in each of the twelve books. 


Why did we create 22 books?

Our quest was to make personalised nutrition a reality that people can access and implement in their lives.  Different people have different goals, requirements and preferences when it comes to food.

We acknowledge that, for a range of reasons, some people are passionate about eating more meat, while others feel strongly about eating more plant-based foods.  However, regardless of their beliefs and preferences, they all need adequate essential nutrients.


While some nutrients are plentiful in our food system, others are much harder to find, so we need to make more of an effort to seek out the foods and meals that contain more of them.


The micronutrients that you need to prioritise will depend on your preferred way of eating, so each approach prioritises different micronutrients.

Energy Density

Each of the approaches in the twelve books has a different energy density.  That is the weight of food that you will have to consume each day.


If you are looking to lose weight, you will want a higher weight of food per 2000 calories.  This will help you to limit the amount of energy you take in.  

A lower weight of food will enable you to consume more energy for weight maintenance or to fuel for growth or activity.


Our satiety analysis has shown again and again that a higher percentage of protein aligns with greater satiety and subsequent weight loss. 


Foods that contain fewer carbohydrates and/or fat are harder to overeat.  If your goal is blood sugar control or therapeutic ketosis, you will want a lower carbohydrate intake.

We believe in Food First

When most people hear ‘micronutrients’ or ‘vitamins’, they think of supplements, pills or some magic potion that comes in a bottle with a big price tag. 

However, at best many people end up creating ‘expensive pee’ as their body flushes excess vitamins away. But at worst, high levels of supplemental nutrients can be as powerful as drugs and just as dangerous and throw your delicate and complex systems out of balance. 

The good news is that the nutrients that come in food are typically in the right ratios and in the form that your body knows what to do with.  Nutrient-dense whole foods also come packed with all the other beneficial compounds that your body needs to thrive. Our recipes have been optimised to provide optimal nutrient ratios and focus on the harder to find nutrients for each dietary approach.

What do you get?

When you purchase one of twenty two books you will receive:

  • Instant digital download of the book
  • an ebook with the most nutritious meals optimised for your goal (that you can take with you anywhere on your phone or tablet).
  • a secret index of links to the 150 most nutrient-dense recipes optimised for your goal on our website so you will never run out of nutritious ideas to try.
  • a full micronutrient breakdown showing the vitamins, minerals, essential fatty acids and amino acids that you will obtain from each recipe.
  • access to all of the recipes pre-logged in Cronometer for your convenience, and a list of the most popular nutrient-dense foods that align with your goal.

Which Recipe Book Is Right For You?

Fat loss - Rapid fat loss with less hunger and cravings due to nutrient deficiencies and adequate protein to prevent muscle loss. 

Maximum nutrient density - The most nutrient-dense recipes available!

Low carb & blood sugar - Stable blood sugars and weight maintenance on a nutritious low carb diet.

Blood sugar & fat loss - Ideal for anyone with elevated blood sugars and body fat to lose.


Bodybuilders - Designed for muscle gain without excess body fat.

High protein:energy ratio - High protein:energy ratio for aggressive fat loss.


Nutritional keto - Designed for someone who enjoys a ketogenic way of eating (without therapeutic ketone levels).

Therapeutic keto - Designed to achieve therapeutic ketone levels (e.g. for epilepsy, dementia, or Parkinson's).

Plant-based - The most nutrient-dense plant-based recipes available.

Vegetarian - The most nutrient-dense vegetarian recipes (i.e. plant-based with eggs and dairy).

Low carb vegetarian - Nutrient-dense low carb vegetarian meals for stable blood sugars.  

Maintenance - Designed to maintain body weight while providing plenty of nutrients to live a healthy and energised life.  

Pescitarian - The most nutrient-dense pescatarian recipes (i.e. vegetarian plus seafood).

Egg-free - Maximum nutrient-density (without eggs).  

Dairy-free - Maximum nutrient density (without dairy).  

Egg & dairy-free - Maximum nutrient density (without eggs or dairy).

Athletes & bulking - Support activity or growth with an eye on nutrient density. 

Meat - The most nutrient-dense meals that contain meat (e.g. beef, pork &chicken).


Immunity - Focus on the nutrients that support robust immune function.

Cancer (weight loss & nutrient density) - For someone with cancer (less glutamic acid and methionine) while maximising nutrient density and satiety to promote fat loss.

Cancer (weight maintenance) - For someone with cancer (less glutamic acid and methionine) while providing enough energy to maintain a healthy weight.

Cancer (weight gain) - For someone with cancer (less glutamic acid and methionine) while providing plenty of energy to support weight gain after cancer treatment.



Fat Loss

Maximum Nutrient Density

Low Carb & Blood Sugar 

Blood Sugar & Fat Loss


High P:E Ratio

Nutritional Keto

Therapeutic Keto



Low Carb Vegetarian




Optimising Nutrition

Egg-free Recipe Book


Optimising Nutrition

Dairy-free Recipe Book

Egg & Dairy Free

Optimising Nutrition

Egg & Dairy Free Recipe Book

Athletes & Bulking


Cancer (Weight Loss)

Cancer (Maintenance)

Cancer (Weight Gain)

100% Satisfaction Guaranteed


100% Satisfaction Guarantee

We know you’ll love these unique one-of-a-kind recipe books.  However, if you don't improve your nutrient-density within 30 days, we'll send you a prompt refund.

Copyright 2020 Optimizing Nutrition LLC