When it comes to living a ketogenic lifestyle, we are always trying new things to see what makes us feel best. For the last 10 months, we have been doing intermittent fasting with the first meal being around 3pm and the second one around 8. After doing some research, we decided to try 5 days of O.M.A.D, which stands for One Meal A Day. Over the next 5 days, we will eat one meal, some time between 4pm and 7pm, (depending on our schedule for the day). The rules for this challenge are simple: We must come close to our macros with all meals being between 70%-80% fat and we have to consume all of the food within 1 hour. We have allowed ourselves to have one “cheat” per day. The “cheat” is that we can each have up to 100 calories of fat in our morning coffee and that will count toward our daily macros. The fat in the coffee can only be Grass-fed butter, MCT oil or Coconut oil and it can not contain protein or carbs.
Below are Rachel and Joe’s macros that they try to achieve every day. We have also listed what we ate each day, along with the nutritional breakdown. Any item that is in blue can be clicked on to take you to the recipe for that dish. The skillet cookie and Mama’s meatloaf recipe came from Keto Connect’s cookbook, Keto made Easy.
Rachel’s Macros
Joe’s Macros
Day 1:
5 pm Meal Time
| Joe | Calories | Fat | Protein | Carbs | Fiber | Net Carbs |
| Bacon Cheeseburger Casserole (1 serving) | 601 | 49 | 34 | 4 | 0 | 4 |
| 2 Free range eggs | 140 | 10 | 12 | 0 | 0 | 0 |
| 1 Free range egg yolk | 55 | 5 | 3 | 0 | 0 | 0 |
| Flax crackers (2 servings) | 182 | 13 | 10 | 3 | 2 | 1 |
| Costco Spinach Artichoke dip (2 Tbls) | 90 | 8 | 2 | 2 | 0 | 2 |
| Primal Kitchen Italian Dressing (2 Tbls) | 110 | 11 | 0 | 0 | 0 | 0 |
| Aldi Spring Mix (3 Cups) | 20 | 0 | 2 | 3 | 2 | 1 |
| Broccoli Florets (2 Cups) | 60 | 0 | 6 | 8 | 4 | 4 |
| Keto Brick (1/4 brick) | 250 | 23 | 8 | 4 | 3 | 1 |
| Cinnamon mug cake | 368 | 33 | 3 | 13 | 10 | 3 |
| Totals: | 1876 | 152 | 80 | 37 | 21 | 16 |
| Daily Macro Totals: | 78% | 18% | 4% |
| Rachel | Calories | Fat | Protein | Carbs | Fiber | Net Carbs |
| Bacon Cheeseburger Casserole (1 serving) | 601 | 49 | 34 | 4 | 0 | 4 |
| 2 Free range eggs | 140 | 10 | 12 | 0 | 0 | 0 |
| Primal Kitchen Italian Dressing (2 Tbls) | 110 | 11 | 0 | 0 | 0 | |
| Aldi Spring Mix (3 Cups) | 20 | 0 | 2 | 3 | 2 | 1 |
| Broccoli Florets (2 Cups) | 60 | 0 | 6 | 8 | 4 | 4 |
| Perfect Keto MCT oil (1/2 tbls) | 63 | 7 | 0 | 0 | 0 | 0 |
| Kerrygold Butter (1 1/2 tbls) | 150 | 17 | 0 | 0 | 0 | 0 |
| Cinnamon mug cake | 368 | 33 | 3 | 13 | 10 | 3 |
| Totals: | 1512 | 127 | 57 | 28 | 16 | 12 |
| Daily Macro Totals: | 81% | 16% | 3% |
Day 2:
5:45 Meal time
| Rachel | Calories | Fat | Protein | Carbs | Fiber | Net Carbs |
| Baked Chicken Wings (with skin) 8 wings | 648 | 46 | 63 | 0 | 0 | 0 |
| Califlower Mac and Cheese | 119 | 9 | 4 | 6 | 2 | 4 |
| Joe’s Blue Cheese Dressing (8 Tbls) | 372 | 37 | 6 | 2 | 0 | 2 |
| Aldi Spring Mix (3 Cups) | 15 | 0 | 2 | 2 | 1 | 1 |
| Skillet Cookie (3/4 serving) | 304 | 28 | 8 | 6 | 3 | 3 |
| Totals: | 1458 | 120 | 83 | 16 | 6 | 10 |
| Daily Macro Totals: | 75% | 23% | 2% |
| Joe | Calories | Fat | Protein | Carbs | Fiber | Net Carbs |
| Baked Chicken Wings (with skin) 10 wings | 810 | 57 | 79 | 0 | 0 | 0 |
| Califlower Mac and Cheese | 119 | 9 | 4 | 6 | 2 | 4 |
| Joe’s Blue Cheese Dressing (8 Tbls) | 372 | 37 | 6 | 2 | 0 | 2 |
| Aldi Spring Mix (3 Cups) | 15 | 0 | 2 | 2 | 1 | 1 |
| Skillet Cookie (1 serving) | 405 | 38 | 11 | 7 | 4 | 3 |
| Keto Brick (1/4 brick) | 250 | 23 | 8 | 4 | 3 | 1 |
| Totals: | 1971 | 164 | 110 | 21 | 10 | 11 |
| Daily Macro Totals: | 75% | 23% | 2% |
Day 3:
4:45 Meal time
| Joe | Calories | Fat | Protein | Carbs | Fiber | Net Carbs |
| Orange Parmesan Salmon 4oz piece of fish | 273 | 18 | 25 | 1 | 0 | 1 |
| Kiolbasa – Beef Smoked Sauasge 4oz | 400 | 34 | 18 | 2 | 0 | 2 |
| Curry Chicken Salad – 1 serving | 361 | 24 | 34 | 1 | 0 | 1 |
| Aldi Spring Mix (3 Cups) | 15 | 0 | 2 | 2 | 1 | 1 |
| Broccoli Florets – 2 cups | 60 | 0 | 6 | 8 | 4 | 4 |
| Primal Kitchen Dreamy Italian 2 tbls | 110 | 11 | 0 | 0 | 0 | 0 |
| Hass Avacado – 1/2 | 127 | 11 | 2 | 1 | 0 | 1 |
| Cinnamon mug cake | 368 | 33 | 3 | 13 | 10 | 3 |
| Kerrygold Butter – 2 Tbls | 200 | 22 | 0 | 0 | 0 | 0 |
| Totals: | 1919 | 153 | 90 | 29 | 16 | 13 |
| Daily Macro Totals: | 77% | 20% | 3% |
| Rachel | Calories | Fat | Protein | Carbs | Fiber | Net Carbs |
| Orange Parmesan Salmon 4oz piece of fish | 273 | 18 | 25 | 1 | 0 | 1 |
| Kiolbasa – Beef Smoked Sauasge 2oz | 200 | 17 | 9 | 1 | 0 | 1 |
| Aldi Spring Mix (3 Cups) | 15 | 0 | 2 | 2 | 1 | 1 |
| Broccoli Florets – 2 cups | 60 | 0 | 6 | 8 | 4 | 4 |
| Primal Kitchen Dreamy Italian 2 tbls | 110 | 11 | 0 | 0 | 0 | 0 |
| Hass Avacado – 1/2 | 127 | 11 | 2 | 1 | 0 | 1 |
| Cinnamon mug cake | 368 | 33 | 3 | 13 | 10 | 3 |
| Kerrygold Butter – 2 Tbls | 200 | 22 | 0 | 0 | 0 | 0 |
| Perfect eto Vanilla MCT powder 1 scoop | 70 | 7 | 0 | 2 | 2 | 0 |
| Totals: | 1428 | 119 | 47 | 29 | 19 | 11 |
| Daily Macro Totals: | 82% | 14% | 3% |
Day 4:
6:00 Meal time
| Joe | Calories | Fat | Protein | Carbs | Fiber | Net Carbs |
| Keto Connect Mama’s Meatloaf – 2 servings | 819 | 65 | 53 | 5 | 1 | 4 |
| Breakfast Casserole – Sausage and Broccoli – 1 serving | 286 | 23 | 16 | 2 | 1 | 1 |
| Asparagus – 4 ounces | 20 | 0 | 3 | 4 | 3 | 1 |
| Blue Cheese Dressing – 2 Tbls | 93 | 9 | 1 | 0 | 0 | 0 |
| Spring Mix 50/50 | 20 | 0 | 2 | 3 | 2 | 1 |
| Peanut Butter Chip Cookie Dough balls. (2) | 242 | 25 | 4 | 4 | 3 | 1 |
| MCT mug cake | 315 | 28 | 10 | 10 | 8 | 2 |
| Kerrygold Butter – 2 Tbls | 200 | 22 | 0 | 0 | 0 | 0 |
| Totals: | 1995 | 172 | 89 | 28 | 16 | 12 |
| Daily Macro Totals: | 79% | 18% | 2% |
| Rachel | Calories | Fat | Protein | Carbs | Fiber | Net Carbs |
| Keto Connect Mama’s Meatloaf – 1 serving | 409 | 32 | 27 | 3 | 0 | 3 |
| Breakfast Casserole – Sausage and Broccoli – 1 serving | 286 | 23 | 16 | 2 | 1 | 1 |
| Asparagus – 4 ounces | 20 | 0 | 3 | 4 | 3 | 1 |
| Blue Cheese Dressing – 2 Tbls | 93 | 9 | 1 | 0 | 0 | 0 |
| Spring Mix 50/50 | 20 | 0 | 2 | 3 | 2 | 1 |
| Peanut Butter Chip Cookie Dough balls. (1) | 121 | 13 | 2 | 2 | 1 | 1 |
| MCT mug cake | 315 | 28 | 10 | 10 | 8 | 2 |
| Kerrygold Butter – 2 Tbls | 200 | 22 | 0 | 0 | 0 | 0 |
| Totals: | 1464 | 127 | 61 | 24 | 15 | 9 |
| Daily Macro Totals: | 80% | 17% | 3% |
Day 5:
3:30 Meal time
| Joe | Calories | Fat | Protein | Carbs | Fiber | Net Carbs |
| Joe’s keto Chili | 647 | 50 | 39 | 7 | 2 | 5 |
| Anthony’s bisquit (2) | 241 | 22 | 7 | 4 | 1 | 3 |
| Anthony’s Sausage gravy – 1 serving | 271 | 26 | 8 | 1 | 0 | 1 |
| Breakfast Casserole sausage and broccoli – 1 serving | 286 | 23 | 16 | 2 | 1 | 1 |
| Broccoli Florets (2 cups) | 60 | 0 | 6 | 8 | 4 | 4 |
| Shredded cheddar jack cheese (1/3 cup) | 110 | 8 | 6 | 1 | 0 | 1 |
| Cinnamon mug cake – 1/2 serving | 184 | 16 | 2 | 6 | 5 | 1 |
| Kerrygold Butter – 1 1/2 Tbls | 150 | 17 | 0 | 0 | 0 | 0 |
| Totals: | 1949 | 162 | 84 | 29 | 13 | 16 |
| Daily Macro Totals: | 78% | 18% | 3% |
| Rachel | Calories | Fat | Protein | Carbs | Fiber | Net Carbs |
| Joe’s keto Chili | 647 | 50 | 39 | 7 | 2 | 5 |
| Anthony’s bisquit (1) | 120 | 11 | 3 | 2 | 0 | 2 |
| Anthony’s Sausage gravy – 1 serving | 271 | 26 | 8 | 1 | 0 | 1 |
| Broccoli Florets (2 cups) | 60 | 0 | 6 | 8 | 4 | 4 |
| Shredded cheddar jack cheese (1/3 cup) | 110 | 8 | 6 | 1 | 0 | 1 |
| Cinnamon mug cake – 1/2 serving | 184 | 16 | 2 | 6 | 5 | 1 |
| Kerrygold Butter – 1 Tbls | 100 | 11 | 0 | 0 | 0 | 0 |
| Totals: | 1492 | 122 | 64 | 25 | 11 | 14 |
| Daily Macro Totals: | 78% | 18% | 4% |
Interesting stuff! I’ll probably share this with some of my friends. Thanks again for posting it.