NutriBoosters - Immunity

BOOK 19
Immunity
NutriBoosters
Optimising Nutrition
"Your diet doesn't
need a name or
a belief system,
just enough
nutrients."
MARTY KENDALL
Thank you for purchasing our

NutriBooster recipe book designed
to boost your immunity.
Micronutrients like vitamin A, C,
and D, omega-3 fatty acids,
selenium, zinc, iron, and protein
are critical to supporting a healthy
immune system.
Marty Kendall
We have designed this collection of

NutriBoosters to boost your
immunity by prioritising these
nutrients.
These meals will empower you to
feel satisfied while consuming
fewer calories. In addition, they will
curb your hunger, allowing you to
Saskia Lesser
eat less without feeling deprived.
WWW.OPTIMISINGNUTRITION.COM
01
WE'RE ON A MISSION! MACROS VS MICROS
At Optimising Nutrition, we are on Macronutrients are the raw
a mission to create and showcase materials that our body needs to
the most nutrient-dense recipes function, grow and repair. The
possible. We want to show you macronutrients are the larger
how to give your body everything it nutrients we build our plates
needs with tasty recipes you can around, like protein,
enjoy every day. carbohydrates, and fats. Together,
the macronutrients supply us with
the energy we need.
FOOD FIRST
Before reaching for an expensive Protein is required to support the
'magic pill', we believe you should growth and repair of tissues and to
do everything you can to maximise make other bodily substances
the nutrients in your food. Spinach
critical for life.& Mushroom
However, in our modern food Although protein is primary, it is
Omelette
environment, this is not always not a good fuel source. In contrast,
easy. As a result, many people take your body loves to use
supplements as 'insurance', hoping carbohydrates as a fast-burning
to compensate for a nutrient-poor
Spinach & Mushroom
fuel for explosive activity.
diet. Meanwhile, Omelette
fat is an excellent slow-
burning fuel for everyday use. It is
We have perfected the art of
creating recipes that not only look
Spinach
also & Mushroom
energy-dense, so it's an
excellent way for the body to store
and taste great but are also
Spinach
energy.
Omelette
& Mushroom
suitable for YOU. Unlike
supplements and vitamins, these Omelette
Micronutrients are minerals,
foods contain the nutrients YOU vitamins, and essential fatty acids.
need to thrive in the natural forms
Spinach
These are the & Mushroom
smaller components
and ratios your body understands. Omelette
of your food that you require to
break down and activate the fuel in
your food in fats and
WHAT IS A NUTRIBOOSTER?
carbohydrates to create energy.
A NutriBooster is a meal designed
to provide a unique combination The various micronutrients play
of ingredients to provide all of the numerous synergistic functions in
essential micronutrients and your body. But for simplicity, you
macronutrients that your body can think of micronutrients as tiny
needs to achieve its full potential motivational speakers that
without excess energy. empower you to be the best
02
version of yourself that you can be To crack the code of nutrition, we:
and ensure you're making the analysed over six hundred
most of what you're eating from thousand days of food diaries
food. Spinach & Mushroom
from tens Omelette
of thousands of
people to identify critical
WHY DID WE CREATE THE parameters critical to taking
NUTRIBOOSTERS? control of your appetite,
It seems obvious that nutrition researched and published
should primarily be about hundreds of articles about
nutrients. nutrient density, satiety, and
optimising blood sugar and
But sadly, in the world of modern- insulin, and
day nutrition, nutrients are rarely designed our revolutionary
even an afterthought. data-driven system to create
Spinach & Mushroom Omelette
When was the last time you saw a NutriBoosters are recipes that
recipe book that broke down the provide the right balance of
macronutrient or micronutrient micronutrients and macronutrients
profile of a particular recipe? for your goal or preference.
Why don't recipe books tell you Eventually, we realised that if
what nutrients their recipes Nutritional Optimisation was going
provide? to become a movement that could
Spinach
change the& world
Mushroom
for theOmelette
better, we
Is it because they:
don't care? needed to make it as easy as
Spinach
possible & toMushroom
implement inOmelette
your
don't know?
are lazy? kitchen and integrate into your
don't have the right tools? lifestyle.
don't understand? That's why we embarked on this
We don't know either. But we knew project: to create a database of
it had to be done! more than 460 NutriBooster
recipes to enable you to create
It is critical to ensure you give your simple nutrient-dense recipes
body everything it needs to every day.
function to reach its fullest
potential. YOUR PERSONALISED
OPTIMAL 30/30
We are creatures of habit. While
we enjoy variety, our analysis of
03
thousands of food diaries have Overnight transformations rarely
shown us that most people last, especially if you don't enjoy it
gravitate towards around thirty or personalise it to suit your goals,
foods and thirty recipes to supply Spinach
tastes, & Mushroom
and Omelette
lifestyle. So rather than
their energy needs. feeling overwhelmed or
Identifying Your Personalised inadequate, take a deep breath
Optimal 30/30 gives you a default and relax as you take your first
repertoire of foods and recipes step on this exciting journey
that align with your goals and towards optimal nutrition, better
tastes. health, and vitality.
Your Personalised Optimal 30/30 We want you to be adventurous

are the thirty foods and thirty and try new things. People who win
recipes you have shortlisted for at the game of Nutritional
‘regular use’. These are the ones Optimisation approach the process
you enjoy and also provide all the with a curious spirit and a
nutrients you require. determination to solve the puzzle
There will be times that you eat of nutrition for themselves.
'off plan'. But you can quickly get Spinach & Mushroom Omelette
back on track with your SEE THE MICRONUTRIENTS
Personalised Optimal 30/30. We In the top left corner of each
hope you will find a shortlist from recipe, you will find the calories
your favourite NutriBooster and macronutrients (protein, carbs
recipes and the 100+ recipes and fat) each NutriBooster
linked in the back of this book to provides. Under the macros, you
include in Your Personalised will notice a blue hyperlink that
Optimal 30/30. says, 'click HERE for micronutrient
data'. The hyperlink will open a
ENJOY THE JOURNEY new page in your browser that
The process of Nutritional gives a complete macro and
Optimisation is a journey, not a micronutrient breakdown.
destination. As an Optimiser, you The Cronometer screenshot shows
are on a quest to move towards the nutrients as a percentage of
optimal. You don't need to repent the Optimal Nutrient Intakes (ONIs)
from your sinful ways and change per 2000 calories. This gives you a
everything overnight. Instead, we visual guide of the nutrients you
are big believers in building tiny would get if this were all you ate
habits that lead to lasting lifestyle for the day.
changes.
04
As you compare the nutrient BONUS FOOD LIST
profiles of the various This book also contains a list of
NutriBoosters, you will notice that popular foods prioritised for your
each one provides a different Spinach
goal. They are& Mushroom
divided into
array of nutrients. There is no categories (i.e., meat, seafood, and
perfect recipe for everyone all the
Omelette
plants). Again, start at the top of
time, but rather, a range of each list for each category and find
complementary options that you some new foods to incorporate
can choose from. into your Personalised Optimal
30/30.
HOW TO USE THE SECRET LIST
OF NUTRIBOOSTERS GET THE NUTRIBOOSTERS IN
Not only does this book contain CRONOMETER
No one loves tracking their food,
beautifully photographed colour Spinach & Mushroom
photos with directions and but it can be helpful for a time to
ingredients, but it also has a Omelette
dial in your macro and
secret list of hyperlinks to 100+ micronutrient intake.
NutriBoosters ranked for your To make the process of Nutritional
goal and preferences at the back Spinach & Mushroom
Optimisation as simple as possible,
of the book. we have setOmelette
up all the
Once you've experimented with NutriBoosters in Cronometer. If
the NutriBoosters contained in Spinach
you & Mushroom
have a Cronometer Gold
the recipe book, you can work membership, send a friend request
through the list of secret recipes Spinach Omelette
in Cronometer &toMushroom
to find even more NutriBoosters marty@nutrientoptimiser.com
that you can enjoy. Start from the
Omelette
to access the 460+ NutriBoosters.
top of the list and click on the Spinach
You & Mushroom
can then search for the recipe
hyperlink to find recipes that you by name when you add a food to
enjoy that are also optimised for your diary.Omelette
your goal.
If you don't have a Gold
membership, email
marty@nutrientoptimiser.com
with your Cronometer email, and
we'll get you set up.
05
NUTRIBOOSTER RECIPES attention. We want to give people
FACEBOOK GROUP the opportunity to make the most
We find that people make of their limited time. Many similar
sustained progress when they’re Spinach & Mushroom
communities Omelette
like Robb Wolf’s
part of a like-minded community Healthy Rebellion and Gin
on the same journey. We want to Stephens’ Delay Don’t Deny
build a community of Optimisers Community have successfully
around the Nutritional transitioned away from Facebook.
Optimisation Movement. Instead, they use purpose-built
We'd love you to join our platforms that better suit
NutriBooster Recipes Facebook participants to avoid attention-
Group to support you on your grabbing advertising and the
journey towards Nutritional downsides of social media.
Optimisation! This is a group Spinach & Mushroom Omelette
Participants will access our various
where you can ask questions, programs via a purpose-built app
share your nutritious and beautiful far better suited to delivering a
creations, and be inspired by course format. We'd love you to
others on the quest for Nutritional join here.& Mushroom Omelette
Spinach
Optimisation.
7-DAY DIET ANALYSIS

JOIN OUR COMMUNITY!
Once you’ve got the hang of
Over the past three years, we have Spinach & Mushroom Omelette
incorporating more of the
run our Data-Driven Fasting
NutriBoosters into your daily
Challenge and Nutritional Spinach & Mushroom Omelette
routine, you can check your
Optimisation Masterclass in
nutrient profile using our Free 7-
Facebook Groups. We have also
Day Food Discovery Challenge.
built a fantastic community in our Spinach & Mushroom Omelette
various Facebook groups. While we After a week of tracking your
plan to continue to nurture the current diet in Cronometer,
Facebook community, we have had Nutrient Optimiser will give you a
many requests for an alternative prioritised list of foods and
that doesn’t require it. NutriBooster recipes that will help
you plug your current nutritional
Many have consciously chosen not
gaps.
to participate in Facebook for
assorted reasons, and we want to
honour that. Social media is
designed to capture your
06
DATA-DRIVEN MACROS THANK YOU!
Once you're ready to level up your Finally, thank you for joining the
nutrient density, you can join our Nutritional Optimisation
Data-Driven Macros Challenge. Spinach & Mushroom Omelette
Movement!
Over four weeks, we will guide you
We hope you love these
through the process of dialling in
NutriBoosters and we can't wait to
your macronutrients in a vibrant
hear how they benefit you on your
support community. You'll get to
journey towards nutritional
use our flagship program, Nutrient
optimisation and better health.
Optimiser, to learn how to dial in
your nutrients using our full suite
Yours truly,
of 460+ NutriBooster recipes.
Alex, Saskia,
Spinach and Marty Omelette
& Mushroom
DATA-DRIVEN MICROS
Once you’ve built a solid
foundation of macronutrients that
align with your goal, you can dial in
your micronutrients with our Data- Spinach & Mushroom Omelette
Driven Micros Challenge.
Optimising all your micronutrients

(minerals, vitamins, amino acids,
and essential fatty acids) is the
nutritional ‘icing on the cake’ to
optimise your satiety and vitality.
Over four weeks, we’ll guide you to

get all the micronutrients you Spinach & Mushroom Omelette
require from your food in optimal
amounts and compete on the
leaderboard for the highest
nutrient score. Best of all, you’ll do
this in a supportive community of
Optimisers who are all striving to
maximise their health with better
nutrition.
07
Contents
Immunity
Quick Mackerel Salad Quick Fish Salad with Sardines Quick Fish Salad with Mussels
Page 11 Page 12 Page 12
Crispy Skin Salmon on Veggies Sunny Eggs, Ham & Mushroom Roo Steak, Sauerkraut & Cottage Cheese
Oyster & Anchovy Dip Sue's Salad Lemon Vegetables
08
Popeye Bowl Fresh Oysters 3 Ways Liver & Eggs
Arugula, Chicory, Sauerkraut & Prosciutto Turkey & Spinach Omelette Lean Burgers, Spinach & Mushrooms
Egg Slice with Liver Broccoslaw Seared Tuna with Herb Salsa & Avocado
Sautéed Radish & Watercress Green Nutrient Boosting Smoothie Offal Bourguigion
09
Tom Yum liver & seafood Sautéed Spinach with Bacon Puttanesca Fish on Silverbeet
Dom D’Agostino’s breakfast Slaw & Wild Salmon Chicken Liver, Eggs & Greens
Baked Snapper & Salad Red Nutrient Boosting Smoothie Garlic & Chilli Prawns
Breakfast of Champions Sautéed Spinach & Mushrooms Cruciferous Juice
10
www.optimisingnutrition.com
Quick
Mackerel
Salad
One serve provides 280 calories, 28 g protein, INGREDIENTS

11 g fat, 15 g of net carbs & P:E = 1.4 Serves 1
click HERE for micronutrient data
95 g (3.35 oz) mackerel, canned, drained
50 g (1.75 oz ) spinach, raw
This is a simple lunch that you can use at home or
1 large tomato, diced (approx.100 g/3.35 oz)
work. Prepare your salads on the weekend and
store in the fridge for an easy and healthy lunch 1/3 red pepper, raw, sliced
every day. 1/2 small cucumber, sliced
Mackerel provides plenty of protein, zinc, selenium, 8 snow peas, raw, sliced
phosphorus, calcium, choline, B12, niacin and B6. 10 mixed black and green olives
Spinach boosts the manganese, magnesium, iron, 1 tbsp Jalapeños
K, A, folate. Mushrooms provide copper and B5, Juice from half a lemon
and the tomato provides vitamin C and potassium.
Salt and pepper to taste
While this recipe uses mackerel, you can use
canned tuna, sardines or your preferred fish. Mix DIRECTIONS
and match your salad based on your preferences Wash and slice vegetables and leaves into
and availability. bite-sized salad pieces.
Place into sealable containers (if making for

See the following page for variations.
later) or place in a bowl if eating immediately.
Add fish or seafood on top.
Squeeze lemon juice over.
Sprinkle with salt and pepper.
11
TUNA
95 g (3.35 oz) tuna canned, drained
50 g (1.75 oz ) spinach or salad leaves of choice
30 g (1 oz) alfalfa sprouts
100 g (3.5 oz) beetroot, grated
Juice from half a lemon
One serve provides 178 calories
28 g protein, 1 g fat and 9 g of net carbs
SARDINES
95 g (3.35 oz) sardines canned, drained
10 cherry tomato, cut in half
100 g (3.5 oz) asparagus, cooked,
MUSSELS
95 g (3.35 oz) mussels canned or marinated, drained
A spring of parsley, finely chopped
100 g (3.5 oz) cucumber, diced
50 g (1.75 oz) green capsicum, diced
100 g (3.5 oz) tomato, diced
12
Crispy Skin
Salmon on
Sautéed
Veggies
One serve provides 400 calories, 55 g protein, DIRECTIONS

17 g fat, 3 g of net carbs & P:E = 2.8
Heat a frying pan on a medium-high heat, add
butter, and melt.
Add mushrooms and asparagus, cook for 2–4

This salmon and veggies recipe packs a hefty
minutes until cooked to your liking.
nutritional punch.
Add spinach at intervals in this pan.
Salmon is a feature of many of the most nutrient-
dense recipes, providing a solid amount of omega Once spinach has wilted, turn off heat.
3, phosphorus, potassium, copper, choline and In another frying pan, heat over medium-high
amino acids. heat, add butter, and melt.
Asparagus, spinach and mushrooms balance the When hot, put the fish in the frying pan skin side
micronutrient profile. facing the bottom of the pan.
Leave salmon to cook for 2–3 minutes. When

INGREDIENTS
Serves 1 there is a three quarter colour change in the
salmon fillet, turn and cook for another 30
Scant amount of butter for frying
seconds.
50 g (1.75 oz) mushrooms, sliced
Plate up the vegetables and top with the salmon.
50 g (1.75 oz) asparagus, chopped 3 cm lengths
Add salt and pepper to taste.
50 g (1.75 oz) spinach
200 g (7 oz) salmon, skin on
Salt and pepper
13
Sunny Eggs
on Ham
One serve provides 360 calories, 34 g protein, SALSA

1/2 a tomato, finely diced
1 small slice of onion, finely diced
This sunny side up breakfast combines some of the 4 basil leaves, finely chopped
most nutrient-dense ingredients into a versatile Drizzle of olive oil
meal that will align with just about any goal. 1/4 tsp chilli flakes (optional)
Mushrooms provide B5 and copper. The spinach 1/4 tsp salt
provides vitamins A and K, and the ham contains 1/4 tsp ground black pepper
protein, phosphorus, selenium, zinc and vitamin
B1. Eggs add more bioavailable protein and DIRECTIONS
choline. Prepare salsa by combining all the ingredients in a
bowl and set aside.
INGREDIENTS Arrange spinach on a plate and set aside.

Serves 1
Heat a frying pan on medium heat and add the
150 g (5.3 oz) mushrooms, chopped
olive oil. Add mushrooms and ham and cook for
2 large eggs a few minutes until the mushrooms are soft.
60 g (2.12 oz) spinach, chopped Place mushroom mixture on the bed of spinach.
90 g (3.35) ham, diced Use the same pan (unwashed) to cook the eggs to
1 tsp olive oil (for cooking) your liking.
Add eggs on top of the mushroom mixture.
Finally, add salsa and salt and pepper to taste.
14
Roo Steaks &

Sauerkraut
One serve provides 400 calories, 83 g protein,

INGREDIENTS
4 g fat, 5 g of net carbs and P:E ratio = 19 Serves 1
180 g (6.35 oz) of kangaroo steak
Kangaroo is an exceptionally lean and nutritious 50 g (1.75 oz) spinach

meat and therefore ideal if your goal is high 40 g (1.4 oz) sauerkraut
satiety and/or fat loss.
40 g (1.4 oz) cottage cheese
Although iconic in Australia, they are also at
plague proportions around farms, so are culled
and sold for food. Roo is effectively wild game, DIRECTIONS
eating their natural diet and more active than BBQ kangaroo steak. Don’t cook for too long as it
animals raised in captivity. can get too tough. Alternatively, you can air fry
The remarkable nutrient profile of wild meat like for 15 minutes at 180°C/360°F.
this gives us a feel for the nutrient density that Add other ingredients and plate up.
would have naturally occurred in the past before
Make sure you leave plenty of time to eat this
widespread agriculture.
meal. Although there are not a lot of calories it is
The kangaroo is more than 90% protein and
quite bulky and takes some chewing!
comes packed with a wide range of vitamins and
minerals including B2, B3, B6 and B12 along with
copper, iron, phosphorus potassium, selenium
and zinc.
15
Oyster &
Anchovy Dip
One serve provides 43 calories, 2 g protein, 3 g

INGREDIENTS
fat and 1 g of net carbs
Serves 1
85 g (3 oz) oysters, tinned
Anchovies and oysters are super nutritious, but 2 anchovies

not everyone’s cup of tea. This recipe with a 50 g (1.75 oz) cream cheese
cream cheese base is a great way to dip your
Half a lemon juiced
toe in the water when it comes to these foods.
Black pepper
Cream cheese provides the majority of the
calories along with vitamin A and calcium.
DIRECTIONS
Oysters and anchovies provide a super dose of
vitamin B12, choline, copper, iron magnesium, Place all ingredients in a blender and blend until
phosphorus, selenium and zinc. smooth.
This recipe makes enough for one, but you can Serve on your favourite crackers or dip some sliced
increase once you decide you like it and want to veggies.
wow your guests.
16
Sue's
Salad
One serve provides 32 calories, INGREDIENTS

2 g protein, 0.4 g fat and 3.8 g of net carbs Serves 1
This simple little salad created by Optimising 20 g (0.7 oz) rocket
Nutrition superstar Sue Davies can be used as a
20 g (0.7 oz) fennel
nutrient-dense snack or as a side for just about
10 g (0.35 oz) leek
anything to boost your vitamin and minerals.
It combines a range of nutrient-dense 1 radish
vegetables to provide a flavour-filled dose of 1 mushroom, sliced
nutrients with just a few calories.
2 cherry tomatoes, quartered
Fennel is a versatile vegetable (which is actually One sprig of cilantro/coriander, leaves pulled off
a member of the carrot family) that brings tons
of vitamin A, potassium and vitamin K1. Leek
provides folate, iron and manganese. Arugula
DIRECTIONS
and spinach provide a solid dose of vitamin C, Place the spinach and rocket in a salad bowl.
manganese, copper and calcium. Mushrooms Use a mandoline (if you have one) to thinly
boost vitamins B2, B3 and B5. shave the fennel, radish and leek and add to
the salad. If you don't have a mandoline, use a
knife and finely slice.
Add the mushroom and tomato, then top with

cilantro leaves.
17
Lemon
Vegetables

18 g protein, 3 g fat and 23 g of net carbs. Serves 1
1 lemon, seeds removed, cut into small chunks,
This recipe makes for a nutritious vegan main or a reserving all juice.
highly nutritious side dish. 230 g (8.1 oz) asparagus, cut in 2 cm lengths
It was created by Lauretta Pfister Kastelic who has 300 g (10.5 oz) zucchini, cut 2cm lengths
managed to stay near the top of the Nutrient 150 g (5.3 oz) spinach
Optimiser Leaderboard for more than a year. In
90 g (3.3 oz) okra
the process, she made some radical improvements
in her health, with consistent reductions in body fat 20 g (0.7 oz) fresh mint, chopped
as she continued to dial in nutrient density using
Nutrient Optimiser. DIRECTIONS
The recipe includes a generous helping of cooked Heat large frying pan with cover to medium-high
spinach that provides a mega-dose of vitamins A heat, add just enough water to cover the bottom.
and K1, along with folate, calcium, copper, iron and First add asparagus, cover and let cook about 2
magnesium. Zucchini provides potassium as well mins, then add zucchini, cover and cook for
as vitamins B2, B6, A and C. another 2 mins, occasionally stirring.
Asparagus provides vitamins B1, B2, B3, B5 as well Add okra and spinach, cover, cook just until no
as choline, copper, iron, phosphorus and zinc while longer frozen (or until just wilted if using fresh).
the other ingredients round out the flavour and
Add the mint on top, cover and cook 2 mins.
nutrient profile.
Add chopped lemon and juice, toss and cover and
heat just until desired tenderness, promptly plate
and enjoy!
18
Popeye
Bowl

INGREDIENTS
11 g fat, 4 g net carbs and P:E = 5.0
Serves 1
80 g (2.8 oz) mackerel, canned, drained
250 g (8.75 oz) spinach, cooked from frozen
This breakfast bowl maximises nutrient density
150 g (5.3 oz) egg whites only
by combining a range of very nutritious
40 g (1.4 oz) anchovies
ingredients.
1 tsp nutritional yeast
Mackerel provides protein, omega 3, B12,
choline, calcium and selenium. The spinach
provides folate, vitamin A, vitamin K1,
DIRECTIONS
magnesium and potassium and the anchovies Add frozen spinach to a microwave-proof
bowl and cook on high for five minutes.
boost the copper, selenium and zinc.
Drain excess water.
Egg whites provide bioavailable protein with a
Add eggs whites and cook for a further
high protein to energy ratio as well as B2 and
three minutes.
selenium while nutritional yeast brings a hit of
Add mackerel and anchovies.
B1, B2, B3 and B6 and a cheesy flavour.
Add salt and nutritional yeast to taste.
19
Fresh
Oysters
3 ways
One serve provides 158 calories,

PLAIN OYSTERS INGREDIENTS
Serves 2
1 dozen fresh oysters, shucked
Oysters are an incredibly nutrient-dense Half a lemon

superfood and provide many of the vitamins
and minerals that we tend to find harder to DIRECTIONS
obtain from land-based foods. Place oysters on a plate of ice, with a wedge of
Fresh oysters have half of their energy as lemon. Squeeze lemon juice over oysters.
protein, with a quarter from fat and a quarter
from carbohydrates due to he stored glycogen
in the oyster. They will also provide heaps of
vitamin B12, choline, copper, iron, manganese,
potassium, selenium and zinc!
These nutrients are great for a range of things,

including supporting healthy levles of
testosterone and other sex hormones, which is
why oysters are often known as an aphrodisiac
food.
20
MIGNONETTE INGREDIENTS
Serves 2
1 dozen fresh oysters, shucked
1 tbsp shallot, finely diced
1 tbsp vinegar
A dash of white pepper
DIRECTIONS
Make the Mignonette sauce by combining the
shallot, vinegar and pepper together in a small
dipping bowl.
Place oysters on a plate of ice, with dipping bowl.

KILPATRICK INGREDIENTS
Serves 2
1 dozen oysters, shucked
2 rashes of bacon, cut into tiny strips
1 tbsp Worcestershire sauce
Rock salt for bed (approx 2 cups)
DIRECTIONS
Pre-heat grill. Fill an oven-proof dish with rock salt
to create a bed to hold the oyster in. Top each
oyster with some bacon strips, and a drizzle of
Worcestershire sauce. Grill for 5–8 minutes.

21
Liver
& Eggs
One serve provides 510 calories, 3 tbsp tomato paste

50 g protein, 28 g fat and 12 g net carbs 2 large eggs
Salt and pepper
Liver is an excellent source of B vitamins, iron, Sprinkle of chilli flakes (optional)

phosphorus, selenium, zinc and vitamin A, while 1 sprig of parsley or basil, chopped (optional)
eggs boost the choline in this recipe. Many people
find they do better with less plant-based foods, DIRECTIONS
particularly if they have digestive issues.
Heat a frying pan to medium heat.
However, even the most nutrient-dense animal Add bacon, onions and garlic, cook for a few
foods don’t provide high levels of some essential minutes until soft, push them to the side.
nutrients such as vitamin C, vitamin K1, magnesium Add liver and cook for a few minutes until dark
and potassium. So you need to find the balance of brown then turn and cook the other side for a
plant-based and animal-based foods that provide few minutes.
the optimal nutrient outcome for you. Add tomato paste and stir until onions and liver
are coated.
INGREDIENTS Make wells for the eggs and crack eggs into the
Serves 1 wells, place lid on the pan and cook until the
1/2 onion, sliced whites are cooked. If you like cooked yolks, then
2 cloves of garlic, sliced cook longer.
30 g (1 oz) bacon (1 rasher approx.), cut into small Sprinkle with chilli if using and chopped herbs.
pieces
100 g (3.5 oz) liver, rinsed, sinew removed
22
Prosciutto&
Greens Plate

9 g protein, 3 g fat and 6 g of net carbs Serves 1
20 g (0.7 oz) arugula/rocket
This tasty little egg and dairy-free snack 50 g (1.75 oz) chicory/endive, leaves separated
combines some of the most nutritious 50 g (1.75 oz) tomato, diced
ingredients and is bursting with vitamins and 100 g (3.5 oz) sauerkraut
minerals and will curb your cravings.
3 slices of prosciutto (about 30 g)
The prosciutto brings about half the energy and
Quarter of a lemon, squeezed
most of the protein, along with choline,
phosphorus and vitamins B1 and B3.
DIRECTIONS
The chicory greens provide folate, calcium,
Place vegetables, sauerkraut and
copper, manganese, zinc and vitamins A, B5 and
prosciutto on the plate.
K. The sauerkraut contains choline, iron and
vitamins B6 and C. Squeeze lemon juice over the salad, if
desired.
23
Turkey &
Spinach
Egg White
Omelette

INGREDIENTS
3 g fat, 3 g of net carbs and P:E = 13
Serves 1
100 g (3.5 oz) ground turkey breast
This low-fat omelette is ideal for a nutrient-dense Salt and pepper
Protein Sparing Modified Fast for aggressive fat 150 g (5.3 oz) spinach, wilted from fresh
loss. It is designed to maximise satiety to help you Olive oil spray or preferred fat
eat fewer calories while still providing the
200 g (7 oz) egg whites
nutrients you need, even in an energy deficit.
Chilli flakes (optional)
Most of the energy comes from the ground
turkey, which is an incredibly lean source of
protein and also provides plenty of vitamins B3, DIRECTIONS
B5 and B6, along with choline and zinc. Heat a non-stick frying pan to a medium heat,
Egg white provides some more protein as well as add the ground turkey mince and fry in its own
B2, selenium and some sodium. Spinach looks fat, using a wooden spoon to break up the meat,
after vitamins A, C and K along with folate, sprinkle with salt and pepper, cook until
calcium, copper, iron, magnesium and potassium. browned, remove from pan and set aside.
Tip: While the ingredients in this recipe are simple, Wash the pan and heat to medium heat, spray
the trick is to ensure you have a high-quality non- with olive oil and then pour in the egg whites.
stick pan, so you don’t need to add too much fat. Once they are all white, add the spinach and the
cooked turkey meat to one half of the omelette.
Sprinkle with chilli flakes and use a spatula to fold

the empty half over the filled half, slide onto a
plate and serve.
24
Egg & Liver

Slice
500 g (17.7 oz) mushrooms, chopped

One slice provides 120 calories,
12 g protein, 5 g fat and 4 g of net carbs 250 g (8.8 oz) okra
click HERE for micronutrient data 300 g (10.6 oz) parsley, chopped
15 medium eggs, beaten
This unsuspecting looking egg slice packs a
hefty nutritional punch that makes it one of the 3 tsp salt
most nutritious things you can consume per 20 g (56 oz) parmesan (optional, add to macros
calorie.
if using)
Reliable old eggs provide protein, choline, B2,
B5, and selenium. However, they are backed
up by liver which provides a massive dose of
DIRECTIONS
vitamin A, folate, B12 and iron. Pre-heat oven to 180°C/356°F (bake).
Veggies add bulk and vitamin C, D and K1 and Place the chard, spinach, broccoli and
potassium. cauliflower in a steamer for 5 minutes. Let
cool, then squeeze out the water.
While the greens are cooling heat a non-stick

INGREDIENTS
Makes 24 slices frying pan to medium heat. Add a scant
amount of fat, and brown the liver on both
450 g (16 oz) chard, roughly chopped
sides.
300 g (10.6 oz) spinach, roughly chopped
Line a high sided baking tray with baking
500 g (17.7 oz) broccoli, cut into small florets
paper. Spread out all the ingredients and then
450 g (16 oz) cauliflower, cut into small florets pour over the beaten eggs. Top with salt and
A scant amount of preferred fat parmesan (optional).
550 g (19.5 oz) chicken liver, chopped Bake for 35–40 minutes or until the centre is
1 large red bell pepper cooked.
25
Broccoslaw

2 g protein, 0.3 g fat and 7 g of net carbs Serves 4
200 g (7 oz) red cabbage, sliced and chopped
Colourful broccoslaw is a fun and tasty side 200 g (7 oz) broccoli, chopped
dish with plenty of bulk and fibre to fill you up Two small carrots, grated
with only a few calories. Salt and pepper (optional)
Carrots provide heaps of vitamin A as well as
crunchy fibre and bulk. Broccoli brings
DIRECTIONS
vitamins A, B5, B6, C, E and K1 as well as
Place veggies in a serving bowl and toss
calcium, copper, magnesium, potassium and
zinc. The cabbage adds choline, folate and iron.
together.
Feel free to add other veggies or nuts and Use as a base salad for lunches, changing the
seeds. You can also add lemon juice or apple protein source each day, or serve as a side
cider vinegar, olive or avocado oil, salt and with dinner.
pepper depending on your taste preference,
allergies and goals.
26
Seared Tuna,
Herb Salsa &
Avocado
One serving provides 460 calories, 50 g protein,

INGREDIENTS
Serves 1
A scant amount of preferred fat
100 g (7 oz) Ahi tuna
Ahi tuna is a very lean fish, so is a popular
1/4 avocado, sliced
addition to an aggressive fat loss diet. This high
satiety recipe has been designed for a high 50 g (1.75 oz) rocket (arugula)
protein to energy ratio to keep you feeling full Salt and freshly ground black pepper
and prevent nutrient cravings.
HERB SALSA
The tuna will give you heaps of omega 3, 1 clove crushed garlic, a sprig of each parsley,
selenium and vitamins B3, B12 and A, while the mint, basil finely chopped, 1 tsp olive oil, lemon
avocado and greens boost the vitamin B5,
juice and zest of half a lemon, 1 tsp toasted pine
folate, vitamin C, vitamin K1, iron, copper and
nuts
potassium. The herb salsa rounds out the
flavour profile to make your taste buds sing.
DIRECTIONS
Mix herb salsa ingredients in a bowl and set aside.
Season tuna with salt and pepper.
Heat a non-stick frying pan and add scant amount

of preferred fat.
Sear for one minute per side (or to your liking).
Remove to rest for five minutes.
Serve sliced tuna on a bed of rocket and avocado.
Drizzle with herb salsa.
27
Sautéed
Radish &
Watercress

1 tsp of butter (no butter for AIP) or preferred
This simple little side dish will provide an fat

infusion of the vitamins and minerals that 100 g (3.5 oz) radishes, halved
many people are lacking. Rather than the bitter 100 g (3.5 oz) watercress
taste of raw radishes, sautéing makes them
1/4 cup of water
sweet and delicious. The longer you sauté, the
sweeter they become. Sea salt
Radish provides a super dose of folate, vitamin DIRECTIONS

C and potassium and a range of other minerals.
Heat butter or preferred fat in a fry pan over
Watercress brings the manganese, magnesium,
medium heat, then sauté radishes, stirring
copper, calcium, choline along with vitamins B1,
occasionally, 6 minutes.
B2, B5, B6, E, and K1.
Add water and cook, covered, until crisp-
The butter adds some vitamin A and will help to
tender, about 2 minutes, then cook,
bring out the flavour and aid with the
uncovered, stirring occasionally, until liquid is
absorption of the fat-soluble vitamins.
evaporated, 1 - 4 minutes.
Add watercress and sauté, stirring, until wilted,

about 1 minute.
Sprinkle with sea salt and serve as a side.
28
Green
Nutrient
Boosting
Smoothie

3 g protein, 2.6 g fat and 8.3 g of net carbs Serves 1
Half a cup watercress, chopped
The green smoothie is a quick way to get your 1 cup spinach, chopped
vitamins and minerals each morning without One quarter green apple, chopped
having to chew through mountains of greens. 1 stalk of celery, chopped
This recipe uses watercress, spinach, and celery 1 cup almond milk
for maximum nutrient density (including folate,
vitamins A, C, E, and K1, calcium, copper, iron, DIRECTIONS
magnesium, manganese, and potassium).
Place all ingredients in a blender.
Apple adds some sweetness to balance the
flavour profile. Almond milk provides vitamin D Blend well and serve.
and E, calcium, and a range of other minerals.
Feel free to personalise the recipe to suit your

taste by adding favourite greens, fruits, or
whatever else the fridge has on offer.
29
Camilla's
Offal
Bourguignon

540 g (19.5 oz) lamb liver
This recipe by Nutritional Optimisation 360 g (12.7 oz) lamb lungs

Masterclass superstar Camilla Caton is one you 130 g (4.6 oz) lamb heart
can try when you’re ready to level up your 330 g (12.25 oz) lamb testes
nutrient density game and go all-in with organ
200 g (7 oz) bacon
meats to maximise your nutrient density.
350 g (12.35 oz) onion, sliced
Bourguignon is stew braised in red wine, typically
400 g (14 oz) carrots, chopped 2 cm pieces
flavoured with carrots, onions, garlic, and
garnished with onions, mushrooms, and bacon. 500 g (17.5 oz) mushrooms, cut in half
In the spirit of not letting anything go to waste, 2 cups pinot noir
Camilla’s New Zealand twist on this traditional
170 g (6 oz) tomato paste
French dish uses on lamb liver, lungs, heart and
2 cups beef stock
testes, which provides heaps of lean protein
along with bucket loads of vitamins A, C, B2, B5, 20 g (56 oz) parsley, chopped
B12, folate, copper, iron, selenium and zinc.
The other ingredients (including red wine, bacon,

DIRECTIONS
mushrooms, stock, carrots, parsley, mushrooms Pre-heat oven to 160°C/356°F (bake).
and stock) round out the flavour and nutrient
Heat a large non-stick frying pan to medium
profile of this robust and nutritious stew.
heat. Add the offal, brown all sides.
You can definitely skip your multivitamin if you
Place the offal and remaining ingredients in a
have this for dinner!
large casserole dish. Bake for 3–4 hours. Check
every hour and add water if it gets too thick.
30
Camilla's
Liver &
Seafood
Tom Yum
One serve provides 765 calories, 400 g (14 oz) clams

100 g (3.5) spinach
1 cup bamboo shoots, canned and drained
Tom yum is a hot and sour Thai soup, usually 2 cups enoki mushrooms, sliced
cooked with shrimp. The words "tom yum" are
290 g (10.2 oz) mushrooms, sliced
derived from two Thai words. Tom refers to the
450 g (15.7 oz) broccoli, cut into florets
boiling process, while yum means 'mixed'.
400 g (14 oz) cauliflower, cut into florets
This version by Camilla Caton, who topped the
nutrient density leaderboard for our first two 100 g (3.5 oz) snow peas
challenges, takes it up a nutrient density notch 1 cup green beans, cut into 2 cm pieces
with liver, abalone, clams and octopus.
DIRECTIONS
INGREDIENTS Heat a big pot to medium heat, add a scant
Serves 4 amount of fat and brown the liver on both
400 g (14 oz) beef liver sides.
4 tbsp tom yum paste Add the ginger, garlic and tom yum paste, stir.
3 tbsp ginger root
Add the salt, water and coconut milk. Bring to
4 cloves garlic the boil then turn down low and add the fish
1 tbsp salt and seafood. Simmer gently for 10 minutes.
2 L tap water Add the remaining veggies and simmer for 5
3 cups coconut milk, unsweetened more minutes.
700 g (24 oz) molluscs, abalone, mixed species

100 g (3.5 oz) octopus or shrimp
31
Sautéed
Spinach with
Bacon
This recipe provides 475 calories,

INGREDIENTS
Serves 1
3 rashes bacon (90 g/3.2 oz), cut into strips
1 clove garlic, very thinly sliced
This simple recipe packs a solid nutritional
1 tbsp fresh thyme leaves (optional)
punch. The bacon adds some luscious taste and
Pinch of chilli flakes (optional)
contrasting texture to the spinach. It can be
used as a side or a light meal. 200 g (7 oz) fresh spinach
Salt and pepper
The bacon provides protein along with selenium,
choline, zinc, and vitamins B1 and B3. Spinach
adds zinc, potassium, phosphorus, manganese,
magnesium, iron, copper, calcium, vitamins A,
DIRECTIONS
B2, B6, as well as choline and folate and plenty Cook bacon in a large non-stick frying pan
of bulk that will make this very hard to overeat. over medium-high heat until crisp, about 5
minutes.
Add thyme leaves, garlic, chilli flakes for

about 30 seconds.
Add spinach and some salt and pepper and

cook, tossing for about two minutes until
the spinach is wilted.
32
Puttanesca
Fish on
Silverbeet

DIRECTIONS
click HERE for micronutrient data Heat a non-stick frying pan to medium heat, add the
anchovies and a splash of the oil from the anchovy
This Italian inspired seafood recipe gives you all tin.
the flavours you would expect with a pasta dish
Add the onions, garlic and chilli. Sauté until onions
but in low carb, super nutrient-dense, high
are soft, stir with a wooden spoon so the anchovies
satiety meal! The snapper in this recipe
get crushed up into the onion mixture.
provides a massive dose of protein, omega 3,
along with vitamins B5, B6 and B12, choline, Add the tomatoes, capers and olives, stirring
vitamin D and selenium. Silverbeet provides thoroughly to combine.
vitamins A, C and K1, along with copper, iron, Turn down the heat and simmer for 10 minutes,
magnesium and potassium. occasionally stirring.
While that is cooking, pre-heat oven to 180°C/356°F

INGREDIENTS (bake).
Serves 2
Place the fish fillets in a deep-sided baking tray.
400 g (14 oz) white fish fillets
6 anchovy fillets plus oil from the can. When the sauce has finished cooking, pour it over
the fish, and sprinkle over the lemon zest. Bake in
A quarter of an onion, diced
the oven for 15 minutes.
2 cloves garlic, crushed
While that is cooking, heat a large frying pan to
1 red chilli, deseeded and sliced
medium heat. Add the silverbeet and squeeze over
400 g (14 oz) tin crushed tomatoes the lemon juice, toss the leaves until lightly wilted.
2 tbsp capers Plate up the silverbeet, place the fish on top and add
10 black olives lots of the flavoursome puttanesca sauce.
Zest and juice of a lemon
400 g (14 oz) silverbeet, loosely chopped
33
Slaw &
Wild Salmon

INGREDIENTS
Serves 1
50 g (1.75 oz) red cabbage, finely sliced
This recipe has been designed to minimise 30 g (1 oz) parsley, finely chopped
FODMAPs to aid digestion for those who have a 1 small carrot, grated
sensitive gut.
1 spring onion, chopped (greens only)
Low FODMAP foods exclude things that are 1 tsp olive oil (optional)
fermentable (to reduce gas), oligosaccharides
1 tin wild salmon & juices
(e.g. wheat, rye, onions, garlic and legumes),
disaccharides (lactose found in milk and soft Salt and pepper to taste
cheeses), monosaccharides (fructose found in
fruit) and polyols (some artificial sweeteners). DIRECTIONS
Salmon is extremely nutrient-dense and Place the veggies together in a salad bowl and
provides heaps of bioavailable protein, omega toss.
3, vitamins B3, B12, D and E, calcium,
Top with the tinned salmon and pour over the
phosphorus and selenium.
juice from the tin for extra flavour.
The slaw rounds out the micronutrient profile
Add olive oil, salt and pepper to taste.
with vitamins B6, A, C and K1 along with iron,
manganese and potassium.
34
Liver
& Eggs
One serve provides 514 calories, 50 g protein, 3 tbsp tomato paste

28 g fat, 12 g of net carbs and P:E = 1.2 2 large eggs
Salt and pepper
Liver is an excellent source of B vitamins, iron, Sprinkle of chilli flakes (optional)

phosphorus, selenium, zinc and vitamin A, while 1 sprig of parsley or basil, chopped (optional)
eggs boost the choline in this recipe. Many people
find they do better with less plant-based foods, DIRECTIONS
particularly if they have digestive issues.
Heat a frying pan to medium heat.
However, even the most nutrient-dense animal Add bacon, onions and garlic, cook for a few
foods don’t provide high levels of some essential minutes until soft, push them to the side.
nutrients such as vitamin C, vitamin K1, magnesium Add liver and cook for a few minutes until dark
and potassium. So you need to find the balance of brown then turn and cook the other side for a
plant-based and animal-based foods that provide few minutes.
the optimal nutrient outcome for you. Add tomato paste and stir until onions and liver
are coated.
INGREDIENTS Make wells for the eggs and crack eggs into the
Serves 1 wells, place lid on the pan and cook until the
1/2 onion, sliced whites are cooked. If you like cooked yolks, then
2 cloves of garlic, sliced cook longer.
30 g (1 oz) bacon (1 rasher approx.), cut into small Sprinkle with chilli if using and chopped herbs.
pieces
100 g (3.5 oz) liver, rinsed, sinew removed
35
Baked
Snapper
& Salad
One serve provides 360 calories, 45g protein, 50 g (1.75 oz) rocket/arugula
15g fat, 8g of net carbs & P:E = 2.0
100 g (3.5 oz) asparagus, cooked (steamed 2 minutes)
100 g (3.5 oz) cherry tomatoes, cut in half
This versatile, light and tasty snapper and 25 g (0.9 oz) semi sun-dried tomatoes
salad recipe is ideal for a high satiety summer Salt and pepper
lunch.
The snapper provides plenty of lean protein, DIRECTIONS

selenium, potassium, phosphorus, choline, B5,
Pre-heat oven to 180°C/360°F.
B6, B12 and omega 3. The greens fill in folate
and vitamins K1, C and A. Place snapper on a baking tray with butter on top
and sprinkle chilli flakes and salt.
Bake for 15 minutes.

INGREDIENTS
Serves 1 In the meantime, place the rocket on a plate and
150 g (3.5 oz) snapper (or favourite white fish), top with cooked asparagus, chopped tomatoes and
skin off semi sun-dried tomatoes.
1 tbsp butter When fish is cooked, place it on top of the salad,

drizzle fish juices and butter from the pan.
1/4 tsp chilli flakes
Salt and pepper to taste.
1/4 tsp sea salt
36
Red Nutrient
Boosting
Smoothie

120 g (4.2 oz) rhubarb, chopped
Rhubarb is a super hack to boost your calcium 1 tbsp raspberries, frozen

intake, particularly if you don’t enjoy a lot of 1 cup almond milk
dairy.
Rhubarb is also a great way to get vitamin A, C

and K1, manganese, potassium and copper and DIRECTIONS
the raspberries (which are also red) add some Pre-heat oven to 180°C/360°F (bake).
sweetness.
Place rhubarb and raspberries in a small
This smoothie recipe is based on almond milk baking tray, add a splash of water and cover
which provides tons of choline, vitamin D and E, with foil.
copper, iron, magnesium, manganese,
Bake for 15 minutes or until tender. Let cool.
potassium and even more calcium.
In a blender, add almond milk and the
This recipe uses almond milk to keep calories
rhubarb-raspberry mixture.
low and maximise nutrient density, but you can
use a different base (e.g. coconut water) and Blend well and serve.
add other ingredients based on your nutritional
goals and your taste.
If you make a batch of the rhubarb and

raspberry mix you can add it to your smoothies
all week.
37
Garlic &
Chilli
Prawns

INGREDIENTS
Serves 1
250 g (8.75 oz) prawns/shrimp
Prawns are a nutrient-dense source of protein
1 tbsp olive oil
and provide a super dose of vitamin B6, choline,
2 cloves garlic, crushed
calcium, copper, phosphorus and zinc.
1 tsp chilli flakes
The greens round out the nutrient profile adding
folate, vitamin A, vitamin K, iron, magnesium, 1/2 tsp salt
manganese and potassium. Juice and zest from 1 lemon
This is a versatile meal that will be helpful if you Fresh parsley to sprinkle
want to lose fat while still getting the nutrients
you need with minimal hunger. DIRECTIONS
Add olive oil to a frying pan and heat the pan to
a medium/high heat.
Add prawns and cook until they start going pink.
Turn prawns and add in the garlic, chilli, salt and

lemon zest. Cook another two minutes until all
pink.
Add spinach and lemon juice. Stir through the

prawns, so the spinach gets coated in all the
lovely flavours.
38
Breakfast of
Champions

INGREDIENTS
Serves 1
2 eggs, cooked
This deceptively simple-looking little recipe 1 tsp butter or preferred fat

packs an amazing nutritional punch. 1 cup (150 g/5.25 oz) mushrooms, halved
Eggs provide bioavailable protein, choline, 1 head bok choy, chopped
selenium and vitamin B5. Mushrooms add
10 asparagus spears, halved
vitamins B2 and B3, copper and zinc.
2 tbsp cottage cheese
Bok choy and asparagus add vitamins A, B6 and
C, folate, manganese and potassium while the
cottage cheese fills in the calcium and rounds DIRECTIONS
out the flavour and texture profile. Sautee the mushrooms in a pan with the butter or
scant amount of preferred fat.
Place the asparagus and bok choy in a microwave-

proof bowl with a lid, add a dash of water and cook
for approx 3 minutes, or alternatively place in a
steamer and steam over a pot of boiling water till
cooked but still with a bit of crunch.
Plate your food and serve with cottage cheese for

added texture and creaminess.
39
Sautéed
Spinach &
Mushrooms
One serving provides 337 calories, INGREDIENTS

200 g of spinach
This nutritious little recipe can be used as a side 100 g shiitake mushrooms
dish with your meat or a plant-based main with a 1/2 medium onions
respectable amount of protein as well as a ton of
1 tsp olive oil
vitamins and minerals.
1 tsp nutritional yeast
Mushrooms provide half the calories in the
Black pepper to taste
recipe along with massive amounts of vitamin
B5, choline, copper, manganese, selenium and
zinc. Spinach provides folate, calcium, iron, DIRECTIONS
magnesium, manganese, phosphorus and Heat a frying pan with olive oil to a medium
potassium and a hefty dose of vitamins A, B2, B6 heat.
and K.
Add the sliced onions and cook until
Nutritional yeast provides a number of nutrients translucent.
that are harder to get on a plant-based diet such
Add the sliced mushrooms, cook until the
as vitamins B1, B3 and B12.
mushrooms are tender but not mushy.
Add the spinach. Stir on low heat, just until the

spinach wilts.
Season with nutritional yeast and ground black

pepper and serve.
40
Cruciferous
juice

INGREDIENTS
Serves 1
3 carrots
While whole foods are always ideal, this 1 cup cauliflower
cruciferous juice makes for a tasty nutrient 2 cups kale
infusion with only a few calories that you can use
1/2 cup watercress
to boost your vitamin and mineral intake quickly.
2 cups broccoli
The carrots will provide you with plenty of vitamin
A and potassium, along with a burst of sweetness. Water
Broccoli brings vitamins A, B5, B6, C and K along

with choline, folate and potassium. DIRECTIONS
The cauliflower adds even more choline, Blend all ingredients thoroughly.
potassium and vitamins B5, B6 and C while the Add water to achieve desired consistency.
kale and watercress provide calcium, manganese
Consume fresh.
and vitamins A, C and K.
You can mix and match the vegetables to suit your

tastes and preferences.
41
Immunity
Food List
ANIMAL PLANTS
liver spinach
steak coriander/cilantro
chicken bell peppers
egg mushrooms
ground beef Brussels sprouts
radish
SEAFOOD parsley
daikon
oysters pomegranate seeds
mackerel flaxseed
tuna citrus peels
cod cranberry
mussels walnuts
salmon capers
sardines cauliflower
caviar broccoli
shrimp kale
zucchini
OTHER
sour pickles
oregano dill pickles
rosemary asparagus
beef broth green peppers
turmeric carrot
oregano green beans
mustard cabbage
paprika carrots
coconut water blackberries
salsa celery
curry powder beets
Optimised Recipes
immunity
click to open recipe online
• wheatgrass and lime • quick fish salad with mussels

smoothie
• tuna, salad & sprouts
• oysters with mignonette
• cruciferous juice
• oysters Kilpatrick
• salmon & salad bowl
• lamb liver & onions
• broccoslaw
• oyster & anchovy dip
• vegan kebabs
• tom yum liver & seafood
• hearty vegetable stew
• lean burgers, spinach &
• chicken liver & mushroom
mushrooms
pate
• oyster, salmon & anchovy
• sautéed spinach with bacon
dip
• cauliflower & spinach soup
• offal bourguignon
• roast turmeric cauliflower
• lemon vegetables
• easy spinach & artichoke dip
• vegetable shakshuka
• sautéed spinach &
• cod, veggies & pickles
mushrooms
• stuffed zucchini
• quick tuna salad
• Sue's salad
• arugula, bell pepper &
• potassium caramel salted mushroom salad
coffee
• salmon, chicory, sauerkraut
• egg slice with liver & greens
• red cabbage & parsley salad • mushroom micro salad with

pastrami
• Sidi's okra, tomato and
amaranth stew • ratatouille with feta
• optimised electrolyte mix • quinoa stuffed peppers

• chicken liver, eggs & greens • beef shin ragu
• mango & zucchini lettuce • reverse omelette with

wraps spinach and mushrooms
• quick mackerel salad • salmon, asparagus, spinach

& mushroom
• baked asparagus &
prosciutto • cottage cheese frittata
• halibut with mixed salad & • surf & turf

seeds
• beef, ham, broccoli,
• Popeye bowl asparagus, brussels sprouts
& mushrooms
• arugula, chicory, sauerkraut
& prosciutto • seared tuna & olive salsa
• seared tuna on bok choy • breakfast of champions
• eggplant parmesan • quick fish salad with

sardines
• liver & eggs
• puttanesca fish on silverbeet
• eggs in a vege nest with ham
• sautéed radish & watercress
• blackened fish stir fry
• roo steak, spinach,
• green juice
sauerkraut & cottage cheese
• turkey & spinach egg white
• shrimp & zucchini with
omelette
asiago cheese
• lettuce wrap with prawn
• mashed cauliflower
salsa
• nutty tuna salad
• sea salad
• seared tuna & asparagus
• slaw & wild salmon
• vegetables with red curry
• low FODMAP slaw & wild
sauce (with seitan)
salmon
• mashed cauliflower
• medium fat spinach
omelette • sunny egg, ham, spinach &
mushroom
• asparagus soup
• sautéed spinach with bacon
• Dom D’Agostino’s breakfast
& egg
• broccoslaw with salmon • beef, ham, broccoli &
cauliflower
• greens powder & coconut
water • prawn, salmon, shiitake &
cabbage stir fry
• tuna & crab poke bowl
• confit duck gesiers salad
• chicken & seafood stir fry
• pan-fried fish, olive & tomato
• blackberry & avocado salad
salad (lean)
• vegetables with red curry
• garlic & chilli prawns
sauce (with tempeh)
• steak, tomato, egg & spinach
• ceviche
• tomato poached eggs
• super salad with golden
turmeric dressing • paleo butternut squash soup
• salmon traybake • roasted cauliflower carrots &

zucchini
• smoked salmon &
watercress • seared tuna with herb salsa
& avocado (lean)
• salade Nicoise
• steak, mushrooms and
• salmon, mushrooms & bell
asparagus
peppers
• apple bok choy salad
• baked salmon and
asparagus • mini meatza
• bacon-wrapped chicken • protein stacked scrambled

livers eggs
• green nutrient boosting • burger bowl

smoothie
• Greek yogurt veggie
• fish & seafood stew smoothie
• chicken heart yakitori • Rhonda Patrick's ultimate

micronutrient smoothie
• Hulk green smoothie
• shrimp taco
• blackberry pudding
• wild rice, arugula & chicory
• red nutrient boosting
smoothie • beef stir fry with cashews
Why we created Nutriboosters
The debate about which diet is 'good' vs 'bad' is not particularly
best is never-ending, with all useful in anything in life,
sides believing theirs is the one including nutrition. Instead, we
and only Truth. like to think more optimal vs less
optimal for YOUR unique
Rather than prioritising foods
context and goals.
and meals that contain the
nutrients your body requires, This 'good' vs 'bad' way of seeing
most dietary advice simply tells food becomes irrelevant once
you what NOT to eat based on a you focus on nourishing your
particular set of beliefs. body with the nutrients it needs
from your food.
Some examples of 'bad' foods
that different dietary camps may
HOW DID WE CREATE THESE
tell you to fear include:
RECIPE BOOKS?
• animal-based foods, This project has been five years
• plant-based foods, in the making. Our ambitious
• carbohydrates, goal is to reinvent and
revolutionise the recipe genre
• fat,
by bringing micronutrients into
• saturated fat, the spotlight using a data-driven
• cholesterol, approach.
•
• seed oils, To achieve this, we partnered

• salt, with recipe designer and
• sugar, photographer Saskia Lesser to
craft delicious and nutritious
• protein,
NutriBoosters that are
• lectins, beautifully presented, packed
• antinutrients, etc. with flavour and easy to make
any day of the week.
In nature, as in life, optimal is
We initially used machine
rarely found at the extremes of
learning to compile a database
anything, so thinking in terms of
of half a million online recipes. • therapeutic keto,
We then manually analysed the • plant-based,
macronutrient and
• vegetarian,
micronutrient profile of more
than three thousand recipes to • low carb vegetarian,
shortlist the ones that would • maintenance,
meet Optimisers' needs and • pescitarian,
precisely empower them to
• egg-free,
achieve their goals.
• dairy-free
Over the years, we have run
• egg & dairy-free,
numerous Nutritional
Optimisation Masterclasses • athletes & bulking,
where Optimisers used many of • meat-based,
these recipes, adapted them,
• immunity,
and created their own,
competing for the highest • cancer (weight loss & nutrient
Optimal Nutrient Intake Score. density),
Many of the Optimisers kindly • cancer (weight maintenance),
allowed us to adapt some of • cancer (weight gain),
their most nutritious recipes to
• autoimmune paleo (AIP),
continue to grow our database.
• low oxalate,
Once we had analysed two
• low FODMAP, and
thousand recipes, we shortlisted
it to four hundred NutriBoosters • low histamine.
that ranked well for a range of Saskia painstakingly fine-tuned
goals, including: the ingredients in each recipe
• fat loss, using Nutrient Optimiser to
identify complementary foods.
• maximum nutrient density,
She ensured that each
• low carb & blood sugar, NutriBooster would provide YOU
• blood sugar & fat loss, with as many of the essential
• bodybuilders, nutrients as possible.
• high protein:energy ratio, We now have 220 of our recipes

• nutritional keto, beautifully photographed to
distribute across the suite of our data analysis so you can give
recipe books, with the your body what it needs without
remainder available on our taking in excess energy.
website.
We have designed our database
of NutriBoosters to maximise
WE REVERSE-ENGINEERED
satiety so you will feel satisfied
THE OBESITY EPIDEMIC with less food, while still getting
When everything in our modern all the essential nutrients your
world is optimised using body needs to thrive and
Artificial Intelligence and Big support you in achieving your
Data, why shouldn't you be able goals.
to optimise the nutrients in your
food? Isn't what you eat even WHY YOU CAN'T RELY ON
more critical than your search SUPPLEMENTS
results or your social media
If you have been diagnosed with
feed?
a clinical nutrient deficiency,
The sad reality is that modern there may be a role for
processed food has been supplementation. However,
engineered to make it more relying on supplements is far
'addictive' by creating a massive from optimal.
dopamine hit while providing
Your body works overtime to
little in the way of nutrients or
excrete the large doses of
satiety.
vitamins and minerals from pills
Food manufacturers have and powders. At best, you will
designed their products using a have expensive, brightly
precise formula to ensure you coloured pee. At worst, you will
continue eating and buying find yourself on the toilet with
more of these cheap, diarrhea. You can also throw
hyperpalatable, nutrient-poor, out your nutrient ratios with
high-profit margin, food-like large doses of isolated nutrients
products. so that your diet’s other
essential nutrients won't be
To empower you to take back
absorbed or used by your body.
your health, we have reversed-
By contrast, the nutrients in
engineered this formula using
whole foods come in the form
and the ratios that your body As much as we are willing to
can use to empower it to thrive. hand over cash for a magic pill,
there is no shortcut to optimal
Because they are small, you may
metabolic health. You need the
be able to get all the vitamins
food that provides the majority
you need for the day in a pill.
of your calories to supply the
But minerals are bulkier.
nutrients your body requires to
Getting the required amount of
thrive.
minerals like sodium, potassium,
and magnesium in powders is We have seen many people save
not easy. If you start chugging hundreds of dollars a month
tablespoonfuls of mineral when they learned they could
powders, your gut will respond get all the nutrients they need
by quickly flushing them into the from their food. We
toilet (along with all the other recommend you save your
nutrients from your food money on supplements and
because you just gave yourself invest in foods that taste great
diarrhea). and that you love eating every
day.
Amino acids are even bigger and
heavier, so you would have to Are you ready to invest in your
add a ton of protein powders to health by nourishing your body
your supplement regime. But with the food it deserves?
powders are highly processed
and don't provide the same level
of satiety as whole foods.
Protein powder concoctions

fortified with chemicals to meet
the minimum nutrient intakes
have been around for a while.
But these processed food
supplement stacks are not used
by serious athletes or
bodybuilders interested in
looking and performing
optimally.
What is nutrient density?
The concept of nutrient density loss with minimal cravings, you
is central to everything we do at need to eat in a way that will
Optimising Nutrition, especially give your body the nutrients it
the design of our NutriBoosters. needs from the food you eat
But what does ‘nutrient density’ while using the energy stored in
actually mean? Many people your body (i.e. glucose and fat).
talk about it, but few can define
A few people have developed
it.
food ranking systems based on
Nutrient density is simply the nutrient density in the past. But
amount of all of the essential we found many limitations with
nutrients per calorie. them, so we created our own,
validated by our rigorous data
While calories are not a perfect
analysis and expertise in
measure, they are the best we
complex system design.
have and allow us to compare
the nutrients in a food, recipe or
HOW WE QUANTIFY
meal that someone might eat in
a day.
NUTRIENT DENSITY
To solve the nutrition puzzle,
Thinking in terms of nutrients you need to seek out food that
per serving can be useful if you contains the nutrients you’re
don’t have fat loss goals, while currently getting less of and use
tracking nutrients per calorie is them to build daily meals rich in
best if your goal is to use your nutrients, flavour and satiety.
body fat for fuel and gain
optimal nutrition with less The chart, from one of the
energy. people who managed to achieve
a 100% Optimal Nutrient Intake
If you have body fat to lose, you Score in our Nutritional
need to find a way to eat less. Optimisation Masterclass,
However, you still require the illustrates how we quantify
same amount of nutrients (and nutrient density.
possibly even more) while losing
weight. To achieve sustained fat
prioritise foods and meals that
will give you even more.
You can only improve your score

by seeking out the foods and
meals towards the top of the
chart that you are finding harder
to obtain.
Other platforms such as

Cronometer have a nutrient
score, but their system requires
you to eat more to get a higher
score. Our Optimal Nutrient
Intake Score is a measure of
quality, irrespective of quantity.
This is especially useful if you
want to lose weight and pack
more nutrients into fewer
The horizontal axis is the calories.
amount of each of the thirty- We have applied this unique
four essential nutrients shown approach to foods, meals, and
as a percentage of the Optimal personal food diaries to guide
Nutrient Intake. individuals toward a more
If you can fill in everything to the optimal nutrient intake.
left of the black line, you get a
perfect score of 100%. But the BUY THE BEST QUALITY
key is that you don't get extra FOOD YOU CAN AFFORD
points by getting more of the Nutrient density doesn’t have to
nutrients at the bottom of the be expensive. Some of the most
chart (e.g. vitamin A or K1 in this nutritious animal-based foods
example). are often thrown away (e.g. liver
If you are already exceeding the and other organ meats), so you
optimal intake of a particular can get them super cheap.
nutrient, you don’t need to
But there is a reason processed market to find the tastiest fresh
food manufacturers want to sell produce. You may enjoy getting
you their concoctions that are to know the people that grow
primarily made of industrial your food and learn how they
seed oils, sugar and refined make it taste amazing. We
grains. They are great for their wouldn’t be surprised if your
bottom line but not so good for pursuit of nutrient density turns
your bottom or your waistline. you into a bit of a foodie, but it
doesn’t have to.
You don’t need to invest in 100%
organic produce to start on the We are massive believers in the
journey of Nutritional power of Regenerative
Optimisation. But we do Agriculture to heal our bodies
recommend you invest some and our planet. Foods grown in
time and money sourcing the a thriving environment with a
best food you can reasonably diverse soil microbiome and a
afford and find where you live. bustling ecosystem will give you
more of the essential nutrients
Don’t be surprised to learn the
as well as all the other non-
money to pay for these more
essential but beneficial
expensive food items is often
compounds in food that we
already in your pocket. You’ll be
don’t yet fully understand.
saving money with fewer take-
outs, junk foods, prescriptions, There are certainly problems
medical appliances, and various with how we raise meat on a
therapies as you regain your large scale due to the
health thanks to Nutritional concentration of waste and the
Optimisation. poor diet of feedlot animals.
But there are arguably more
You will be enjoying higher
significant problems with large
quality food, but less of it. You
scale agriculture. Topsoil is
will be satisfied because
depleted and stripped of
NutriBoosters give your body
nutrients when crops are grown
what it needs to prevent
in the same fields decade after
cravings.
decade with minimal external
In time, you may find you enjoy inputs other than chemical
going to the local farmer’s fertilisers and a few isolated
nutrients to promote faster the next level, you can seek out
growth, higher yields but fewer the highest quality produce in
nutrients. The best outcome for your area or even start a veggie
the planet and your health garden and/or raise backyard
comes when animals and plants chickens for fresh eggs.
thrive together in the natural
Regardless of how you get your
cycle of life.
food, you should always trust
Finding quality food that you your taste buds. Nutrient-dense
enjoy and can afford is a whole foods taste amazing and make
new rabbit hole that you can you want to eat more of them
pursue if you want to. But your because they contain the
starting point should be to nutrients you need. You get a
minimise the foods you put into reinforcing dopamine hit
your trolley that have industrial because they are great for your
seed oils, refined sugars, and/or body!
refined grains listed as
Once you start to chase nutrient
ingredients. These packaged
density and reduce your intake
foods also typically contain
of engineered processed food,
various colours and flavourings
you will be able to taste which
used to make up for the lack of
foods are nutritious and good
nutrients and preservatives to
for you. You will be able to trust
keep them shelf-stable.
the cravings that send you in
You should try to shop around search of the specific nutrients
the edges of the supermarket to you need.
buy fresh vegetables, meat, and
seafood that look and taste WE’RE OVERFED AND
great. UNDERNOURISHED
These days, our food system is
Most vitamins will degrade when
awash with cheap energy. We
exposed to light and heat, so
are overfed but
fresh is best. Flash-frozen fruits
undernourished. We’ve won the
and vegetables retain nearly all
war against hunger and
of their nutrients. Canned
conquered food security issues
goods can also provide safe,
that we were trying to solve half
economical, nutritious foods.
a century ago.
Later, if you want to take it to
Today, our modern food system Sadly, a dwindling minority of us
makes it easier than ever to get are defined as metabolically
energy. But the essential healthy. While we don’t need to
nutrients (i.e. vitamins, minerals, all become super-fit
essential fatty acids and amino bodybuilders, most of us would
acids) that we really need to benefit from having a little less
thrive are much harder to come fat and a little more strength
by. and lean body mass.
Nutrient poor, low satiety food It’s not just about being lighter,
drives us to eat more than we but rather having less body fat
need to get the nutrients our and more muscle to ensure we
bodies need for optimal health. are resilient, especially as we
This quickly leads to energy age.
toxicity (i.e. excessive amounts
Some measurements that you
of energy in our bloodstream as
can use to track your metabolic
high levels of glucose, ketones
health at home (using a tape
and free fatty acids as well as
measure, bioimpedance scales
our body fat), which is the root
and a blood glucose meter)
cause of the majority of our
include:
modern diseases (e.g. obesity,
Type 2 Diabetes, heart disease, • body fat,
etc.). • lean mass/muscle,
• waist:height ratio,
The way to improve our • andfasting blood sugar.
metabolic health is to make
more informed food choices WHY IS NUTRIENT DENSITY
that will enable us to get the CRITICAL?
nutrients we need without
One of the many reasons we
having to consume excess
love thinking in terms of nutrient
energy. But rather than merely
density is that it transcends all
using more willpower (which
the other dietary beliefs and
usually leads to hunger, failure,
paradigms.
guilt and rebound binging), we
need to make smarter food Regardless of where you sit on
choices that leave our body the dietary spectrum, from
satisfied. plant-based to carnivore,
everyone needs nutrients and amount of essential nutrients in
will benefit from getting more of our food has rapidly declined.
them from their everyday meals.
Separation of animals from our
Essential micronutrients (i.e. plant crops and replacing
vitamins, minerals, amino acids manure (that contains an array
and essential fatty acids) are of nutrients from the
critical to the biochemical microbiome of the animals) with
processes that empower your synthetic fertilisers has led to a
mitochondria to produce energy decrease in the microbial
and drive your bodily functions diversity and nutrient density of
to enable you to use energy the plants we grow and the
efficiently. Prioritising nutrient animals that eat them.
density will ensure that you get
Simply trying to eat less of the
all of your daily vitamins,
nutrient-poor food that made
minerals, amino acids and fatty
you sick and overweight will
acids without consuming excess
leave you with cravings that lead
energy.
to increased hunger and
In times gone by, there was no appetite, driving you to over fuel
need to worry about nutrients. trying to obtain the nutrients
All of the available foods you need. Before long, this
contained plenty of the nutrients leads to rebound binges, low
we needed in the proper ratios. energy levels and fat gain. And
Our highly developed appetite the cycle starts all over again.
(which works with our other
The best-kept weight-loss secret
senses such as smell, taste,
is simple - if you want to lose fat,
sight/colour, touch/mouthfeel,
you need to control your
hearing/crunch) ensured we got
appetite by finding a way to get
the nutrients and energy we
more nutrients per calorie from
needed.
the food you consume! Once
However, today, due to changes you give your body what it
in the way we produce food via needs, your lizard brain calms
large-scale agricultural practice, down, content that there is no
supercharged with chemical famine on the horizon, so you
fertilisers and pesticides, the don’t need to store fat for an
impending crisis.
nails, bones, etc., and to
perform many of the other
protein-dependant functions in
your body.
Your body can convert protein

to energy and make glucose if
you are not eating a significant
amount of carbohydrates. But
protein is not a great source of
energy. Protein has a high
thermic effect, meaning that 25 -
35% of the energy from protein
is lost as heat as you try to
MACRONUTRIENTS
convert it to energy that your
Nutrients are the raw materials cells can use. Meanwhile, carbs
that our body needs to function, and fat are much more efficient
grow and repair. fuels, with much lower energy
losses.
Macronutrients are the large
(macro) nutrients that make up Foods and meals with a higher
your food. Most of the time, we nutrient density tend to have a
think of protein, fat and carbs. higher protein percentage. So, if
However, alcohol and perhaps you are focusing on nutrient
even exogenous ketones (which density, you will be getting
are popular in some circles) plenty of protein. Meanwhile,
could also be considered fat and carbs can be seen as
macronutrient sources of easily accessible energy stored
energy. as high energy carbon-carbon
bonds that are broken apart in
Protein (from the Greek work
your mitochondria to release
proteas, meaning of first
energy.
importance) is the most critical
macronutrient. While protein Fat is a slow-burning energy-
can be used for energy, most of dense fuel (nine calories per
the protein you consume is used gram) that your body can easily
for muscle repair and growth, store. Your body can hold a
making neurotransmitters, hair,
substantial (but not infinite) If you are consuming more
amount of energy as fat. carbs than you require, you
won’t be burning as much of the
You don’t need to be afraid of
fat in your diet or on your body.
fat. But when you focus on
Dietary carbohydrates are not
nutrient density, the fat that
essential (your liver can slowly
comes with your protein will
make the glucose it needs from
likely be plenty, particularly if
protein via gluconeogenesis).
your goal is to use the fat on
However, nutrient-dense non-
your body rather than the fat on
starchy veggies that contain
your plate as fuel.
many of the vitamins and
In contrast, carbohydrates are minerals, that can be hard to get
bulkier (four calories per gram, from meat and seafood, also
compared to fat which yields contain some carbohydrates.
nine calories per gram), and
But, if you’re focusing on
your body doesn’t have as much
nutrient density, you probably
room to store them (about 2000
won’t need to worry too much
calories worth in your muscles,
about avoiding carbs because
blood and liver).
you will naturally minimise
The fact that the storage form of nutrient-poor refined grains and
carbs (glycogen) comes packed sugars.
with three grams of water for
every gram of glucose makes If you are lean and super active
them even bulkier and hard to and are doing lots of short
store in large amounts. It also bursts of intense activity, you
means you can lose a lot of may crave more carbohydrates
water weight when you reduce to keep your glycogen stores
your blood glucose. full. While your body can make
the glucose it needs from
It’s beneficial to have some
protein, it’s a lot of work and
glucose on board for explosive
doesn’t happen quickly. So if
activity. But keep in mind that,
you are burning a lot of glucose
due to oxidative priority,
with explosive activity, you may
carbohydrates need to be used
benefit from having a little more
first before the fat in your diet or
carbohydrates.
the fat on your body.
If your goal is to lose fat from MICRONUTRIENTS
your body, then the most crucial Micronutrients are required in
consideration is to ensure you much smaller quantities (i.e.
get the nutrients you need micro) compared to
without consuming excess macronutrients but are still
energy. critical to ensure your body
When it comes to functions optimally. The food
carbohydrates, refined grains we eat contains a wide array of
and starches tend to be nutrients and other compounds
nutrient-poor and hence a less that our body uses.
than optimal choice. However, Amazingly, your body can
leafy green veggies (which synthesise a number of these
contain some carbs) contain lots from the food you eat. But
of the harder to find nutrients there are a select few that your
with minimal calories and are a body cannot make that are
good investment for your termed “essential” because you
limited energy budget. have to get them from food.
The fat that comes with protein You don’t have to worry too
is typically an excellent source of much about all the other non-
energy. If you’re trying to lose essential nutrients. Consuming
fat from your body, you may a variety of nutrient-dense foods
need to ease up on added fats that contain all the essential
and oils. Later, once you are nutrients ensures that you will
leaner but want to continue to be getting plenty of non-
lose body fat, you may need to essential nutrients.
look for leaner cuts of meat and
fish to ensure you continue to Nutrient deficiencies occur when
burn your body fat you don’t get enough of a
(endogenous) rather than the fat particular nutrient in the food
on your plate (exogenous). you eat and/or your body
Then, once you have reached cannot absorb it. While many
your goal weight, you can bring people have digestive issues or
back more energy from fat and/ health conditions that impair the
or carbs. absorption of nutrients, an even
bigger issue is that most of the
foods we consume do not needs, it will not just survive but
contain the nutrients we need. thrive. Your body will be able to
prioritise repair and
While some common foods have
rejuvenation that gives your
been fortified with synthetic
body a better chance of a longer
supplemental nutrients to avoid
life and healthspan.
widespread deficiencies, this is
far from optimal. It’s ideal to get Our satiety analysis shows that
your nutrients from food. the minimum intakes align with
the lowest satiety outcome.
HOW MUCH OF EACH That is, the people who only get
NUTRIENT DO I NEED? the minimum nutrient intakes
You may have heard terms like tend to eat the most. By
the Dietary Reference Intake contrast, people who consume
(DRI), Recommended Daily foods with a higher nutrient
Allowance (RDA) and Adequate density tend to eat a lot fewer
Intake (AI). These are the lower calories without necessarily
limits of nutrient intakes set by trying to restrict what they eat.
the World Health Organisation They are satisfied because they
to prevent deficiencies in most get all the nutrients they need
of the population most of the with less energy.
time. But you probably want
Our satiety analysis has enabled
more than just to avoid the
us to define the Optimal
symptoms of nutrient
Nutrient Intake (ONI) for all
deficiencies. Given the option,
macro and micronutrients that
do you want to survive or thrive?
align with greater satiety. The
Speaking of long term survival, ONIs, while still achievable with
one of the most brilliant minds whole food, tend to be two or
in the nutrition field, Professor three times the minimum
Bruce Ames, has shown that if amount to prevent deficiency.
you give your body fewer
The Protein Leverage
nutrients, it will ‘triage’ the
Hypothesis shows that all
available nutrients that only
animals eat until they get
ensure short term survival.
enough protein. If the food we
However, if you give your body
eat has a low protein
plenty of all the nutrients it
percentage, we will eat more
food to get the protein we need, Vitamin C protects from
and vice versa. cardiovascular diseases,
cancers, joint diseases,
But we see a similar ‘nutrient
cataracts, and the common cold;
leverage’ effect for all the
aids in collagen and elastin
essential nutrients to different
synthesis, both necessary
degrees. When we don’t get
elements in the bone matrix,
enough of the nutrients we need
skin, tooth dentin, blood vessels,
from our food, we consume
and tendons. Protects against
more energy than we require to
oxygen-based damage to cells
get those nutrients.
(free radicals); is required for fat
The only way to solve this synthesis; has antiviral and
problem is to prioritise foods detoxifying properties.
and meals with a higher nutrient
Calcium is needed for bone and
density. This is why we created
tooth formation, muscle
NutriBoosters, to empower you
contraction, blood clotting and
to get the nutrients you need to
nerve transmission. It also
thrive without excess energy!
reduces the risk of colon cancer;
prevents hypertension.
WHAT DO EACH OF THE
NUTRIENTS DO IN OUR Chromium assists with insulin
BODIES? function, increases fertility, is
Nutrition is a relatively young required for carbohydrate/fat
metabolism, is essential for
science. The functions and
foetal growth and development,
interactions of the numerous
helps lower elevated serum
micronutrients in our bodies are
cholesterol and triglycerides.
complex. Nutrients work
synergistically with each other to Copper is necessary for bone
do their various jobs. formation, energy production,
hair and skin colouring, and
We are only just beginning to
taste sensitivity. It is involved in
understand them. There is still a
the healing process, aids in iron
lot to learn over the coming
transport and helps metabolise
years. But a few highlights of
several fatty acids.
what we do understand are
noted below.
Magnesium is involved in 300 generation of adenosine
essential metabolic reactions; triphosphate (ATP).
necessary for muscle activity
Vitamin B12 is required to
and nerve impulses; regulates
synthesise fatty acids in myelin
temperature and blood
and, in conjunction with folate,
pressure; essential for
for DNA synthesis. Adequate
detoxification; aids in creating
intake of vitamin B12 is essential
strong bones and teeth.
for healthy blood and
Choline is vital for lipid and neurological function.
cholesterol transport and
Sodium is the primary cation in
metabolism of methyl groups,
human extracellular fluid. It has
and improves cognitive function
an essential role in maintaining
and memory.
critical physiological activities
Potassium is the major cation such as extracellular fluid
of intracellular fluid and an volume and cellular membrane
almost constant component of potential.
lean body tissues. The
potassium movement out of DO I NEED TO BE WORRIED
cells and sodium into cells ABOUT BIOAVAILABILITY?
changes the electrical potential While plant-based foods often
during depolarisation and nerve contain more of some nutrients
and muscle cells’ repolarisation. per calorie, some nutrients in
Selenium is an antioxidant and animal foods are more
is essential in redox reactions ‘bioavailable’. This means they
and thyroid metabolism. are in a form that can easily be
used in the body.
Phosphorus is the second-most
abundant inorganic element in Animal-based forms of vitamin
the body. Phosphorus as A, iron and omega-3 fatty acids
phosphate is a significant buffer are already in the form required
and helps to protect blood by the body. In contrast, plant-
systemic acid/base balance and based foods contain nutrient
is critical to energy transfer in precursor forms of vitamin A
your body, including the and omega 3, meaning that the
nutrients need to be converted nutrients. Whether you eat non-
before being used. starchy vegetables, more organ
meats, or more seafood and
There are some losses in the
meat doesn’t matter because
conversion of nutrients, and
you will be making a significant
some people are better than
improvement compared to a
others at the conversion, so the
diet of mainly refined grains and
number of nutrients in plant-
oils.
based foods don’t equate to
nutrients available. Down the track, if you are still
concerned about bioavailability,
Unfortunately, there is not much
you can look at the
data to quantify how much of
micronutrient profile of the
the nutrients are converted, and
foods you eat most often. If
nutrients that tend to be less
there are nutrients at the top of
bioavailable from plant sources
your nutritional fingerprint that
(e.g. vitamin A) are easy to get in
you still find challenging to
adequate quantities.
obtain, you can consider
While it would be great to have prioritising more bioavailable
accurate data to quantify losses sources of these nutrients (or
due to bioavailability from plant- even supplementation as a last
based foods vs animal-based resort). But most people don’t
foods, it doesn’t significantly need to be concerned with this
impact the outcome if you focus minutiae if they are prioritising
on a range of nutrient-dense nutrient density from whole
foods. Your metabolism is foods.
highly complex, and there is still
a LOT we don’t understand WHAT ABOUT ANTI-
about how it works. But if you NUTRIENTS?
give your body the nutrients it Plant-based foods like grains
needs, in the form it recognises, and legumes contain ‘anti-
there is a good chance that it will nutrients’ (e.g. lectins, phytic
know what to do with them. acids, goitrogens, oxalates and
tannins) that can affect the
We recommend you prioritise
absorption of minerals (e.g. iron,
NutriBoosters that align with
magnesium and potassium).
your goals that contain more
Lectins can be an issue, (i.e. processed grains and
particularly for people who have industrial seed oils). Plant-
digestive problems. Highly based foods don’t tend to be a
processed grain-based foods are significant issue for most
relatively nutrient-poor, and the people, at least in the amounts
anti-nutrients they contain we typically consume.
inhibit the absorption of other
If you have specific symptoms or
essential nutrients.
digestive problems when you
If your digestion isn’t great, you eat certain foods, you should
may benefit from an reduce or avoid them. There’s
autoimmune elimination diet or no point in eating foods that
even a carnivorous approach to give you digestive upset. But
see whether your symptoms eliminating all plant foods
improve. You can then because they are ‘out to get you’
progressively add back in may leave you with a super
nutrient-dense plant-based fragile digestive system. You
foods and see if your symptoms want to build resilience in all
return. areas of your body.
There are some anti-nutrients in

vegetables (e.g. sulforaphane).
However, many people see
these as beneficial in smaller
doses because they provide
hormetic stress that makes your
system stronger when exposed
to them.
The good news is, focusing on

nutrient-dense foods eliminates
refined grains that contain the
majority of the antinutrients in
our food system. As shown in
the chart below of satiety vs
nutrient density, the foods in the
bottom left corner tend to
contain the most antinutrients
Satiety
WHAT IS SATIETY? to feel satisfied with less energy
Satiety is the holy grail of and prevent you from feeling
sustainable energy balance and hungry for longer.
long term fat loss. We all eat Unless you live in a metabolic
when we are hungry and stop ward with all your food
when we are no longer hungry. controlled or can track your
While we can use our willpower energy in vs energy out while
to restrict how much we eat for fighting against your appetite
a short time, our subconscious forever, prioritising foods that
instincts work to ensure we eat leave you satisfied with less
enough food to prevent energy is critical to achieving
starvation. sustained fat loss.
How much you eat is highly Food manufacturers have

influenced by what you eat. This cracked the code and learned to
is why your food choices are create foods that minimise
crucial! satiety and make us eat more of
them. The good news is that we
can reverse engineer our food
choices and prioritise meals that
empower us to feel satisfied and
stop eating before consuming
excess calories.
THE SATIETY INDEX

In 1995, a study was done at the
University of Sydney which
quantified the satiety response
to 1000 kJ (239 calories) portions
of 38 different foods (refer A
Satiety is the feeling of fullness
Satiety Index of Common
you experience after a meal. A
Foods).
satiating meal will empower you
• The cooked and cooled plain As shown in the chart below, the
potato (with resistant starch) protein percentage of your diet
had the highest satiety has the most significant effect
response. on how much you eat.
• Foods with plenty of protein As fat and carbs are reduced
also scored well. and protein percentage is
• In contrast, the croissant had increased, we automatically eat
the lowest satiety response. less without trying.
However, with only 38 data

points, the Satiety Index study
implications are hard to make
sense of or apply to other foods.
Fibre also positively impacts our

satiety, but the effect size is
much smaller because we just
don’t tend to eat enough fibre to
create a significant impact.
The lowest satiety outcome

occurs when we combine
In 2018, we stumbled across a refined carbohydrates with
large dataset of 587,187 days of refined fats with less protein
MyFitnessPal data from 9,900 and fibre (i.e. modern ultra-
people who had been logging processed foods). Not only do
their food diligently for more we tend to eat more of these
than two months. We analysed foods, but we also absorb and
this data, eager to understand store more of them (due to the
the precise relationship between low dietary-induced
the different macronutrients thermogenesis).
and how much we eat.
The chart below, from our
analysis, shows that we eat the
most when our food is around
We also ran a similar analysis on
40-50% carbs with a similar
40,000 days of data from
portion of fat and minimal
Optimisers. Not only did we find
protein. On the right-hand side
a similar relationship between
of the chart, we see that very
macros and how much people
high carb, low-fat foods (like
ate, but we were also able to
plain rice and potato) are
understand the precise
extremely hard to overeat.
relationship between satiety and
Meanwhile, we also eat less
all the essential micronutrients
when our carb intake drops
(i.e. vitamins, minerals, essential
below 30%. However, dropping
fatty acids and amino acids).
carbs even lower is not
Each of the essential amino
necessarily better for satiety,
acids has a strong satiety
especially if you swap carbs for
impact, followed by all the
fat and protein. Because they fill
minerals and omega 3.
our glucose and fat stores
simultaneously, foods Whole foods that contain
containing both fat and carbs vitamins tend to provide greater
give us a double dopamine hit, satiety. However, very high
so we want to eat more of vitamin intakes (that could only
them. We have to make an be achieved with
intentional effort to move to supplementation) did not
either side of this carb+fat provide additional benefit. Very
danger zone. high vitamin intakes often
aligned with lower satiety than a
moderate amount. This is likely
due to people relying on
supplements as ‘insurance’ for
an otherwise nutrient-poor diet you see in the books is based on
of processed food. calories from protein vs
fat+carbs because it has a
PERCENTAGE PROTEIN AND stronger correlation in our
THE P:E RATIO analysis with how much people
While all the micronutrients all eat).
play a role in cravings and
satiety, our analysis has WHAT DOES THIS MEAN FOR
identified that (in line the YOU?
Protein Leverage Hypothesis), We are incredibly excited that
the percentage of protein in these insights now enable us to
your diet has the most precisely target the right macro
significant impact on satiety. and micronutrients in the
amounts that align with the
greatest satiety. These
quantitative insights enable us
to rank foods that will maximise
satiety and enable you to eat
less.
By also prioritising nutrient

density, we can design and rank
meals that satisfy you without
Optimising Nutrition advisor Dr consuming excess energy to get
Ted Naiman has recently enough nutrients. Hopefully,
popularised the Protein:Energy this explanation helps you
Ratio (P:E) as a simple way to understand why our
help people prioritise foods that NutriBooster recipes are unique
will provide greater satiety. We and help you move towards
have shown the P:E ratio on your goal.
many of the higher satiety
NutriBooster recipes (note: Ted’s
P:E ratio is calculated using
grams of energy from protein vs
fat+carbs for simplicity.
However, the P:E calculations
“In addition to keeping physically fit,
the low hanging fruit in prolonging life and
healthy ageing lies in optimising vitamin
and mineral intake.”
PROFESSOR BRUCE AMES
OPTIMISING NUTRITION
Published by Optimising Nutrition
Text Optimizing Nutrition 2022.

Photographs Saskia Lesser 2022 except on pages 15 (Monica Kendall), 18 (Emma
Vickers), 25 30 31(Camilla Caton).
ALL RIGHTS RESERVED
Copyright 2022 Optimizing Nutrition LLC. All rights reserved. This book or any
portion thereof may not be reproduced or used in any manner whatsoever without the
express written permission of the publisher except for the use of brief quotations in a
book review.
Our website, content and products are for informational purposes only.
Optimizing Nutrition LLC does not provide medical advice, diagnosis or treatment.
Set in Open Sans and PT Sans.

Designed in Canva and typeset by Saskia Lesser.
Preparation and food styling by Saskia Lesser except on pages 15 (Monica Kendall)
and 30 (Emma Vickers).
Special thanks to the Nutrient Optimiser Community for feedback and creating
vibrant meals that demonstrate what nutrient density looks like.

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BOOK 19

Thank you for purchasing our

We have designed this collection of

Your Personalised Optimal 30/30 We want you to be adventurous

7-DAY DIET ANALYSIS

Optimising all your micronutrients

Over four weeks, we’ll guide you to

Page 11 Page 12 Page 12

Page 13 Page 14 Page 15

Oyster & Anchovy Dip Sue's Salad Lemon Vegetables

Page 16 Page 17 Page 18

Page 19 Page 20 Page 21

Page 22 Page 23 Page 24

Page 25 Page 26 Page 27

Page 28 Page 29 Page 30

Page 31 Page 32 Page 33

Page 34 Page 35 Page 36

Page 37 Page 38 Page 39

Breakfast of Champions Sautéed Spinach & Mushrooms Cruciferous Juice

Page 40 Page 41 Page 42

One serve provides 280 calories, 28 g protein, INGREDIENTS

every day. 1/2 small cucumber, sliced

Place into sealable containers (if making for

Add fish or seafood on top.

Squeeze lemon juice over.

Sprinkle with salt and pepper.

One serve provides 400 calories, 55 g protein, DIRECTIONS

Add mushrooms and asparagus, cook for 2–4

Leave salmon to cook for 2–3 minutes. When

One serve provides 360 calories, 34 g protein, SALSA

INGREDIENTS Arrange spinach on a plate and set aside.

Add eggs on top of the mushroom mixture.

Finally, add salsa and salt and pepper to taste.

Roo Steaks &

One serve provides 400 calories, 83 g protein,

Kangaroo is an exceptionally lean and nutritious 50 g (1.75 oz) spinach

One serve provides 43 calories, 2 g protein, 3 g

Anchovies and oysters are super nutritious, but 2 anchovies

One serve provides 32 calories, INGREDIENTS

Add the mushroom and tomato, then top with

One serve provides 215 calories, INGREDIENTS

One serve provides 370 calories, 57 g protein,

One serve provides 158 calories,

Oysters are an incredibly nutrient-dense Half a lemon

These nutrients are great for a range of things,

One serve provides 197 calories,

One serve provides 200 calories,

One serve provides 510 calories, 3 tbsp tomato paste

Liver is an excellent source of B vitamins, iron, Sprinkle of chilli flakes (optional)

One serve provides 105 calories, INGREDIENTS

One serve provides 240 calories, 47 g protein,

This low-fat omelette is ideal for a nutrient-dense Salt and pepper

Sprinkle with chilli flakes and use a spatula to fold

Egg & Liver

500 g (17.7 oz) mushrooms, chopped

While the greens are cooling heat a non-stick

One serve provides 42 calories, INGREDIENTS

One serving provides 460 calories, 50 g protein,

Season tuna with salt and pepper.

Heat a non-stick frying pan and add scant amount

Sear for one minute per side (or to your liking).

Remove to rest for five minutes.

Serve sliced tuna on a bed of rocket and avocado.