Walk through the 4-step onboarding · or use ☰ Jump to screen to skip to any surface
Nibblio
A daily health operating system. Tap anywhere to navigate — the FAB to log, tabs to switch surfaces.
What brought you to Nibblio?
This shapes the next steps. There are no wrong answers.
I want more energy
Steadier focus, fewer afternoon dips
I want a healthier weight
Sustainable habits, not crash diets
A specific health concern
Iron, cholesterol, gut, recovery, more
A few basics about you.
Used only to calibrate recommendations. Never shared, never sold.
Date of birth
12 Mar 1991›
Sex
Male›
Height
182 cm›
Weight
78 kg›
We never share your data with anyone unless you explicitly choose to.
How does a typical week feel?
This is the most important question. It's how Nibblio gets smart before you upload any labs.
Activity level
Low
Minimal exercise or sedentary work
Moderate
Exercise 3–4 days per week
High
Very active or physical job
Anything we should never recommend?
Pick all that apply. We'll respect this from your first meal — no exceptions.
Allergies & intolerances
Tree nuts
Peanuts
Shellfish
Dairy
Eggs
Gluten
Soy
Sesame
Fish
Dietary pattern
Vegetarian
Vegan
Pescatarian
Halal
Kosher
Low-FODMAP
Allergies are treated as a hard rule. You can always update these in your profile.
M
Thursday afternoon
12
Day 12 · iron focus
Today
Energy focus · step 2
2/3
Pair lunch with vitamin C.
Because: your lentil bowl carries 8mg of iron. Citrus or peppers nearby can nearly double how much you absorb.
Next · Lunch
12:45 PM
Lentil & lemon bowl with spinach
→ Iron support · vitamin C amplifies absorption
Iron 8.4mgPlant-based20 min
Pattern
Your iron champion this month: Lentil & lemon bowl. Logged 3× — paired with citrus every time.
tap to see why →
Shopping list ready→
View last week's wrap→
Your week, earned
Apr 28 – May 4, 2026
Milan · Week 18
Iron
Will
✦
Zero afternoon crashes. Five days in a row.
Two more weeks of meals like these and your ferritin reaches optimal.
Nibblio · your daily decision maker
Health profile
AI-interpreted insights from your data
Summary
Iron is your focused biomarker — still below range but trending up (ferritin 12 → 18 in 6 months). LDL and magnesium are now in optimal range. Energy reads steadiest on days you anchored breakfast in ~25g of protein.
Last updated
March 18, 2026
Data points
127
Key insights
Iron
Low iron tendency
Your recent data suggests you may benefit from iron-rich foods like spinach, lentils, and lean red meat.
Blood sugar
High sugar sensitivity
We've noticed patterns indicating your body responds strongly to sugar intake. Consider spacing carbs throughout the day.
Iron pairing
Iron + vitamin C
Four out of five iron-rich meals you logged this week included a vitamin C source. That pairing roughly doubles absorption — keep it up.
Energy
Energy stability
Your energy levels remain steady throughout the day when protein intake is consistent.
Lab data
Biomarkers & lab reports
12 tracked · last labs 12 days ago
→
Disclaimer: This report is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
Your health, in detail
Everything Nibblio knows about you, summarized from your biomarkers and logged meals.
Headline
Iron is your focused biomarker — still below range but trending up (ferritin 12 → 18 in 6 months). LDL and magnesium are now in optimal range. Energy reads steadiest on days you anchored breakfast in ~25g of protein. Vitamin C pairing with iron meals is working — keep it up.
Biomarker overview
Iron · Ferritin
12 µg/dL · trending up from 18
Low ↗
Vitamin D
22 ng/mL · trending up from 19
Below ↗
LDL Cholesterol
118 mg/dL · trending down from 124
Optimal ↘
Magnesium
2.1 mg/dL · steady
Optimal ↗
What your meals are saying
1.
Four of five iron-rich meals this week were paired with a vitamin C source. That pairing roughly doubles absorption — it's working.
2.
Mornings with ~25g of protein at breakfast correlate with steadier afternoon energy in your follow-up logs.
3.
On 2 of the last 7 days you logged coffee within 30 minutes of an iron-rich meal — that window blocks absorption. Worth nudging an hour later.
Focus journey
Current focus
Iron focus · day 12 of 14
Started Apr 17. The plan adapts each evening based on the day's logged meals. After day 14 Nibblio re-evaluates and either continues iron focus or shifts emphasis based on the next lab upload.
Biological basics
Age
41
Sex
Male
Height
188 cm
Weight
86 kg
BMI
24.3
Restrictions
None
Where this comes from
Two sources only — your logged meals (planned, snapped, voice, or usuals) and uploaded lab biomarkers. No sleep, hydration, step count, mood, or workouts are tracked or inferred.
Disclaimer: This analysis is for informational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.
Biomarker details
Overview
Last updated
Apr 18, 2026
Biomarkers
6
Reports
3
Iron · Ferritin
12
µg/dL · was 18
Low ↗
Vitamin D
22
ng/mL · was 19
Below ↗
LDL Cholesterol
118
mg/dL · was 124
Optimal ↘
Magnesium
2.1
mg/dL · was 1.9
Optimal ↗
Triglycerides
128
mg/dL
First reading · Apr 2026
Optimal
AST · Liver
22
U/L
First reading · Apr 2026
Optimal
B12
—
No data
Likely fine
Omega-3
—
No data
Likely low
All uploaded reports→
Iron · Ferritin
Low
12µg/dL
Was 18 µg/dL · Mar 2026
0Optimal: 30–150200+
4-month trend
What this means
Ferritin reflects your iron stores. At 12 µg/dL, your reserves are below optimal — which can show up as the afternoon fatigue you mentioned during onboarding.
The good news: your trend is moving in the right direction. Two more weeks of iron-supporting meals should bring you into range.
What you can do
1
Add iron-rich meals 4× per week
See iron-supporting meals →
2
Pair iron foods with vitamin C — nearly doubles absorption
3
Avoid coffee within 1 hour of iron-rich meals
This biomarker is currently driving your daily focus.
Plan
Personalized for your iron + steady-energy focus
Why this plan
Built around your low ferritin and the afternoon energy variability you've reported. Updates weekly as Nibblio learns more.
Today's nutrient emphasis
Calories1140 / 2300 kcal
Protein82 / 145 g
Carbs120 / 180 g
Fats40 / 160 g
Prioritize
Iron-rich foods
Lentils, spinach, lean beef, pumpkin seeds
For your iron focus
›
Vitamin C foods
Citrus, peppers, strawberries, kiwi
Doubles iron absorption
›
Lean proteins
Chicken, Greek yogurt, fish, tofu
Steady energy
›
Slow-burning carbs
Quinoa, oats, sweet potato, whole grains
Stabilizes afternoons
›
Reduce
Coffee around iron meals
Wait at least 1 hour after iron-rich foods
Blocks iron absorption
›
Refined sugars
Soda, pastries, candy, sweetened cereal
Worsens energy variability
›
Health profile & biomarker insights→
Intake guidance→
This plan adapts as Nibblio learns your body's responses. Updates every Sunday.
Disclaimer: This is not medical nutrition therapy and not a substitute for qualified professionals.
Iron focus · week 18
Today
Mon
28
Tue
29
Wed
30
Thu
1
Fri
2
Sat
3
Sun
4
Today's meals
Planning
Shopping list ready
47 items across 5 days · iron-focus optimized
→
Shopping list
Built for your week
47 items optimized for iron support and steady energy. ★ marks ingredients that directly support your active focus.
Produce9 items
Spinach ★
2 bunches · 4 meals
Lemons ★
4 · for vit C pairing
Sweet potato
3 medium · 2 meals
Strawberries ★
1 pint · breakfast topping
Bell peppers ★
3 · for vit C pairing
Proteins7 items
Brown lentils ★
1 lb dry · iron-dense
Greek yogurt
32 oz · breakfast base
Wild salmon
1.5 lb · 2 dinners
Meal
Recommended · Lunch
Lentil & lemon bowl with spinach
→ Iron support · vitamin C amplified
420
kcal
22g
Protein
52g
Carbs
14g
Fats
5 min
Prep
15 min
Cook
Easy
Level
Why this meal for you today
This pairs lentils (8.4mg of iron) with a generous squeeze of lemon — the vitamin C nearly doubles iron absorption. We chose it because your ferritin is low and you mentioned afternoon dips.
Ingredients
Brown lentils, cooked1 cup
Baby spinach2 cups
Lemon, juiced1 whole
Olive oil1 tbsp
Garlic, minced2 cloves
Quick prep
1. Sauté garlic in olive oil, 1 minute
2. Add spinach, wilt 90 seconds
3. Stir in warm lentils
4. Finish with lemon, salt, pepper
Pro tip
1. Serve warm with extra lemon on the side for a brighter finish.
2. Cook the lentils the night before — assembly drops to under 5 minutes.
3. Top with toasted walnuts for extra crunch and a small iron boost.
Cancel
AI ready
Center your meal in frame
Confirm your meal
Analyzed in 0.8s
Looks like a lentil bowl with greens.
Tap any item to edit. Add anything we missed.
Detected
Brown lentils · ~1 cup
High confidence
✓
Spinach · ~1.5 cups
High confidence
✓
Lemon · garnish
Medium confidence — confirm?
?
Impact on today's focus
Strong iron contribution (~8mg) — the lemon nearly doubles absorption. This meal directly supports your iron focus.
Iron +8mgVitamin C boostSteady energy
What did you have?
Listening
Transcript
"I had grilled salmon with quinoa and a side of roasted broccoli for lunch"
Tap when finished — Nibblio will identify items and tie them to your daily focus.
Logged.
Lentil & lemon bowl with spinach
Lunch · 12:50 PM
Adjust anything Nibblio got wrong — tweak portions or remove what you didn't eat.
420
kcal
22g
Protein
52g
Carbs
14g
Fats
What you ate
Brown lentils, cooked1 cup
Baby spinach2 cups
Lemon, juiced1 whole
Olive oil1 tbsp
Garlic, minced2 cloves
Today's momentum
Day 3 of iron focus. Two more aligned meals this week and you'll see this at your next lab.
Profile
M
Milan
Day 12 · iron-focus week
Your profile
Biology & basics
DOB, height, weight ›
Activity & energy
Light · Variable ›
Allergies & restrictions
Dairy ›
Cuisines & preferences
Learned over time ›
Health data
Lab reports
2 reports ›
Upload new report
›
Notifications
Morning focus
Midday lunch nudge
Evening recap
Account
Privacy & data
›
Help
›
Sign out
›
Nibblio · v1.0 (build 247)
Category
Why this matters
—
—
Foods in this category
Key benefits→
Practical tips→
How to handle this
—
Activity & energy
Activity level
Sedentary
Light
Moderate
High
Typical energy
😴
Low most days
😐
Variable
🙂
Steady
Updates regenerate your daily focus. Honest answers make Nibblio sharper.
Allergies & restrictions
Allergies & intolerances
Tree nuts
Peanuts
Shellfish
Dairy
Eggs
Gluten
Soy
Sesame
Fish
Dietary pattern
Vegetarian
Vegan
Pescatarian
Halal
Kosher
Low-FODMAP
Hard rule: any selection here is permanently excluded from every recommendation.
Privacy & data
Where your data lives
All your biometrics, lab values, and meal logs are stored on this device by default. Nothing leaves unless you explicitly opt in.
Sync & backup
iCloud sync
Anonymous analytics
Your data
Export all data
›
Delete all data
›
Help
Common questions
How biomarkers work
›
Why no calorie counting?
›
How is my daily focus decided?
›
Uploading lab results
›
What if I eat off-plan?
›
Reach us
Email support
›
Send feedback
›
Biology & basics
Date of birth
12 Mar 1991 ›
Sex
Male ›
Height
182 cm ›
Weight
78 kg ›
Updates immediately recalibrate your daily focus and meal recommendations.
Notifications
Today's focus is ready
Steady your energy. Tap for the day's recommendations.
7:30 AM
Lunch decision in 30 sec
Your iron-supporting lunch is ready. One tap to log.
12:45 PM
Iron is trending up
Three days of iron-rich meals. Your shadow biomarker just shifted.
Yesterday, 8:20 PM
Weekly plan refreshed
Sunday update: keeping iron focus, adding Mediterranean variety.
Sun, 6:00 AM
All caught up
Lab reports
Quest Diagnostics
Apr 18, 2026 · 14 biomarkers
›
LabCorp
Mar 02, 2026 · 12 biomarkers
›
Quest Diagnostics
Nov 12, 2025 · 11 biomarkers
›
Biomarker
Optimal
22ng/mL
Was 19 · Mar 2026
0Optimal: 30–100200+
What this means
Loading…
What you can do
1
—
2
—
3
—
Wednesday · Apr 30 · Today
Steady energy
Day 3 of focus · 78% on track
7:30 AM
Greek yogurt, walnuts & berries
↑ Steady energy · Protein 22g
Low GI · 5 min · Logged ✓
10:30 AM
Apple with almond butter
↑ Bridges energy until lunch
Snack · Fiber 5g · 1 min
12:45 PM
Lentil & lemon bowl with spinach
↑ Iron support · vitamin C amplified
Iron 8.4mg · Plant-based · 20 min
7:00 PM
Wild salmon with quinoa & greens
↑ Omega-3 · slow carbs for steady night
Protein 38g · 25 min
Add a moment
Snacks, supplements, anything outside your three meals.
Snack
Mid-afternoon · iron-friendly options
→
Supplement
Iron + vitamin C · 10 AM
→
Regenerate this week?
Tell us what changed so the new plan is intentional.
Energy is shifting
Use my latest energy reports
→
Schedule changed
Travel, social events, less time to cook
→
New lab data
My recent labs aren't reflected yet
→
Just refresh
No specific reason — surprise me
→
Share shopping list
47 items · 5 days · grouped by aisle
Send via Messages
As checklist · syncs back when ticked
→
Email
As PDF attachment
→
Copy as text
Paste anywhere
→
Date of birth
Used to calibrate your nutrition needs.
Sex
Drives biology defaults like iron and protein targets.
Male✓
Female✓
Prefer not to say✓
Height
182cm
Weight
78kg
Swap this meal?
3 alternatives that hit the same biomarker target.
Steel-cut oats with berries & almonds
Slow carbs · 8 min
Same · steady energy
›
Spinach & goat cheese omelet
Protein 28g · 10 min
Higher iron
›
Avocado toast with smoked salmon
Omega-3 · 5 min
Same · steady energy
›
Snooze for how long?
We'll surface this action again at the right time.
30 minutes✓
1 hour✓
2 hours✓
Tomorrow✓
This week's intention
One sentence describing the biological theme.
Add an item
Anything you want on this week's list.
Sign out?
Your data stays on this device. You can sign back in anytime.
Log a meal
One tap if you stuck to plan. Photo or voice for anything else.
I had what was planned
Lentil & lemon bowl with spinach
→
Pick a usual
From what you've eaten before · one tap
→
Log a missed meal
Catch up on something earlier today
→
Snap a photo
Nibblio identifies it for you
→
Say what you ate
"I had a chicken sandwich and coffee"
→
Iron-rich foods
Key benefits
Quest Diagnostics
Apr 18, 2026 · 14 biomarkers extracted
Quest_LabResults_Apr2026.pdf
2.4 MB · Uploaded Apr 18, 2026
Extracted biomarkers
Ingredient
1 cup · in this meal
Swap for similar
Find a comparable substitute
→
Change quantity
Adjust for portion or serving size
→
Remove from this meal
Skip this once · keeps in future plans
→
I'm allergic / can't eat this
Permanently exclude · plan adapts
→
Change quantity
Ingredient
1cup
Common amounts
Earlier today
Tap a meal to log it for the slot we'd planned.
Apple with almond butter
Snack · planned 10:30 AM · not logged
Log →
You're caught up.
Everything earlier today is logged. Lunch is next.
Upload lab report
Snap a page or upload a file. We'll pull the biomarkers automatically.
Take a photo
Capture pages with your camera
→
Upload files
PDF or images from your device
→
What we'll extract
Iron / Ferritin · Vitamin D · B12 · Magnesium · Cholesterol panel · TSH · CRP · Glucose · HbA1c · and 30+ more standard biomarkers.
Uploading lab report
Reading file…
LabCorp_results_May2026.pdf
2.4 MB
0%
Pick a usual
Sorted for the current time of day. Tap to log instantly.
No meals match that search. Try a different word, or log it as new via photo / voice.
Usual for lunch
Chicken caesar salad
Last had yesterday · 4× this month
Log →
Turkey wrap with avocado
Last had 3 days ago · 6× this month
Log →
Buddha bowl with chickpeas
Last had 5 days ago · 3× this month
Log →
Other recent meals
Veggie omelet
Sat · usually breakfast
Log →
Pasta with marinara
Last week · usually dinner
Log →
Greek yogurt with berries
This morning · usually breakfast
Log →
Why steady energy today?
Your body is asking for rhythm.
1
For three days running, your energy self-reports show a sharp dip between 2 and 4 PM — the classic post-lunch crash.
2
This pattern is almost always a blood-sugar story: too few slow carbs, not enough protein, or a missed meal earlier.
3
Today, we're recommending a protein-led breakfast and a complex-carb lunch. The dip should soften by 4 PM.
What success looks like today: You finish the day saying "I felt steady." That's the only metric that matters.
Pattern · iron champion
Lentil & lemon, three times — and counting.
1
This month you've logged Lentil & lemon bowl three times — more than any other lunch in your history.
2
All three included citrus — the vitamin C nearly doubles iron absorption per meal. That's not luck; the system has been pairing them deliberately on iron-focus days.
3
The implication: if this meal keeps showing up in your week, your ferritin trajectory holds. You don't need to remember the science — the meal itself carries it.
What the system is doing: surfacing this meal more often on iron-focus days, and looking for similar iron + vitamin-C pairings in your usuals to broaden the rotation.
How Nibblio reads your data
Insights from two sources, every day.
Nibblio derives every insight on this page from exactly two data sources:
1
Logged meals. Every meal you log — planned, snapped, voice-noted, or picked from your usuals — feeds into the meal-pattern engine.
2
Biomarker data from uploaded lab reports. Ferritin, vitamin D, LDL, magnesium, and any other markers extracted from your labs.
What Nibblio does NOT track: sleep, hydration, step count, mood, or workouts. None of those signals are tracked, inferred, or used. The system stays in its lane.
Insights refresh as you log meals and upload labs. The more consistent your logging, the sharper the patterns become.
Health profile
Biomarker insights
You are a 44-year-old male with a BMI of 26.0, categorized as overweight. Your HDL Cholesterol is low at 0.97 mmol/L, which may increase cardiovascular risk, and your LDL (Friedwald) is also low at 2.1 mmol/L, warranting professional review to ensure balance.
The nutritional approach will focus on improving HDL levels through dietary choices while maintaining overall metabolic health. Engaging with a healthcare provider can help tailor strategies to optimize your lipid profile and address any concerns related to your bilirubin levels.
Disclaimer: This is not medical nutrition therapy and not a substitute for qualified professionals.
Intake guidance
Your daily intake plan.
Calorie guidance
Aim for a moderate calorie deficit to support weight management, targeting around 2200–2400 calories per day based on your activity level and BMI.
Meal cadence
Consider 3 main meals with 2 healthy snacks to maintain energy levels throughout the day.
Hydration notes
Aim for at least 2–3 liters of water daily, adjusting based on activity level and climate. Incorporate hydrating foods like cucumbers and watermelon to support hydration.
Disclaimer: This is not medical nutrition therapy and not a substitute for qualified professionals.
Spinach
★
Used in 3 meals this week · supports iron focus
Why we picked it
Your iron focus needs leafy greens with strong absorption. Spinach is the densest source per gram and pairs naturally with the lemon you've already got on this list.