Recipes optimised for YOU

Finding a handful of meals that you love eating and align with your goal is critical to creating a sustainable diet and your long term success.  

There is no shortage of recipes avaialble, but which ones are optimal for you?

We’ve put in the hard work analysing the macronutrient and micronutrient profile of thousands of recipes to shortlist the ones that are optimal for you.

Click on the link in the links below to access the best recipes optimised for each goal.

Alternatively, read on to learn more about each approach to find the one that suits you.  

The most nutrient-dense recipes

Nutrient density is a measure of micronutrients per calorie in a food

Consuming nutrient-dense meals enables you to eat less while still obtaining the micronutrients you need.

Low nutrient density foods increase cravings and we have to consume a lot more food to get the nutrients we need.

These nutrient-dense meals provide more of all of the essential nutrients you need to thrive. They are full of flavour and will crush your cravings to give you control of your appetite!   

Access the most nutrient-dense meals here.

Optimal recipes for fat loss

Most people interested in nutrition want to lose weight!  

Unfortunately, few people achieve significant weight loss.

Even fewer sustain it.  

Simply eating less of the foods that made you fat will leave you hungry and with cravings.

Eventually, your hunger and survival instincts will triumph over your calorie tracking and self-discipline and undo all your hard work!  

Sustainable weight loss is not just about how much you eat (food quantity). You also need to change what you eat (food quality).  

These recipes have been engineered to maximise satiety to help you feel full with fewer calories while also prioritising nutrient density to minimise cravings.

Access the optimal meals for fat loss here.

Low carb meals for blood sugar and diabetes

While a low carb or keto diet will help to stabilise your blood sugars, there is a trade-off between foods with a lower insulin load, satiety and nutrient density

These recipes prioritise a lower insulin load to stabilise blood glucose and insulin levels while still keeping an eye on nutrient density.   

They are ideal for someone managing diabetes or anyone wanting to maintain their weight with a nutritious low carbohydrate diet.  

Access the optimal low carb meals for blood sugar and diabetes here.

Nutritious keto recipes

The “ketogenic” diet is all the rage these days. But with the emphasis on dietary fat, people following a keto diet often miss out on the essential micronutrients they need to thrive.   

Very high-fat diets tend to have less essential nutrients per calorie.  This can lead to increased cravings and conditions associated with nutrient deficiencies in the long term.  Hunger also increases to ensure adequate nutrients are obtained from the diet.

These recipes prioritise a low insulin load while keeping an eye on nutrient density.   They are ideal for someone wanting to pursue a therapeutic ketogenic diet. They may also be useful for someone who is still struggling to stabilise their blood sugars on a low carbohydrate diet.   

Access the nutrient-dense ketogenic recipes here.

Optimal recipes for blood sugar and fat loss

Diabetes and obesity often go hand in hand.  Many people trying to manage their blood sugars would also like to lose a bit of extra weight.  

This collection of recipes has been engineered to help you gain control of your weight and blood sugars.  They are ideal for someone who has prediabetes or someone with type 2 diabetes who is starting to get control of their blood sugars.  They also contain plenty of to reduce your hunger and to ensure you maintain your muscle mass, your largest and most important metabolic organ.

These recipes prioritise a lower insulin load (for more stable blood glucose and insulin levels), satiety (to enable fat loss with less hunger) and nutrient density.    

Access the nutrient-dense recipes for blood sugar and fat loss here.

Optimal recipes for athletes and bulking  

One ‘problem’ with very nutrient-dense meals is that it can be hard to get enough energy if you are very active or wanting to grow.   

These recipes provide more energy for someone who is very active (e.g. an endurance athlete) or wanting to grow (e.g. a bodybuilder in a bulking cycle or a growing teenager) while also prioritising nutrient density!

Access the optimal meals for athletes and bulking here.

Optimal recipes for bodybuilders

If you are working out, you want to gain muscle, not fat. But unfortunately, exercise can cause increased hunger and cravings for energy-dense food that cause fat gain (rather than muscle).

These recipes prioritise nutrient density with a little bit of extra energy. They are hard to overeat while still providing enough energy to support your intense workouts to help you burn the fat and feed the muscle. 

Access the optimal meals for bodybuilders here.

Optimal meals for nutrient-dense maintenance 

Congratulations! You’ve arrived!

These recipes have been designed for those of you that are happy with where your weight and blood sugars and want to want to continue your nutrient-dense journey without losing or gaining weight.   

If you find your blood sugars or body fat are drifting off course you can switch back to the other approaches to dial things back in.

Access the optimal meals for nutrient-dense maintenance here.

Macros and energy density  

The table below shows a comparison of macronutrient and energy density (ED) (kg/2000 calories) of each of the approaches. You may notice that:

  • meals than contain more vitamins, minerals and essential fatty acids tend to contain more protein,
  • the fat loss approach has a lower energy density while the low carb, keto and athlete/bulking approaches have a higher energy density, and
  • all of the approaches that focus on nutrient density tend to have less non-fibre carbohydrates than the typical modern diet that is heavily based on refined grains, which tend to contain less essential micronutrients.
approach proteinfatnet carb ED
max nutrient density47%35%13%2.7
lean bulking/bodybuilder46%38%11%2.4
fat loss47%21%24%3.5
blood sugar and fat loss40%40%14%2.6
low carb & diabetes24%64%8%1.9
athlete/bulking30%58%9%1.4
ketogenic11%72%14%1.6
maintenance47%34%13%2.7
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