The purpose of this project was to improve my cooking skills and test out some Keto/OMAD/Calorie combinations.

I learned to make fresh pasta, which tastes amazing. And I tried baking something simple: biscuits. They turned out good, but biscuits aren’t that good in the first place. Also made some cookies which were amazing. The biscuits and cookies were my first time baking, and I will definitely be doing more of it.

I also worked on improving the timing of when I add vegetables to a dish so they all cook the right amount of time.

OMAD and ketogenic were harder to do this time around. I feel that I shouldn’t have jumped into a ketogenic cut right away. I should have started doing the ketogenic diet with my normal calories. Then after I got used to that again, cut down my calories.

Also, it seems like I need to do 40-50g of net carbs on the ketogenic diet. Otherwise I don’t feel very good.

I created a daily minimum meal of 1015 calories. This is a meal which contains the majority of all the nutrition I need for a day. If I eat that meal, I can eat whatever else I want and still get my complete micro-nutrition for the day.

I did a little experiment with ice cream before sleep to see if it increased my deep sleep. I did this because I noticed that one night when I had ice cream before sleep my deep sleep went way up. However, I tested it for a while and it doesn’t appear to make a significant enough difference. Plus, I ended up eating way more ice cream than I should (it was too delicious).

Side notes on fitness: doing a one minute break between workout sets seems to be improving my resting heart rate (as opposed to a 2 min + break). I have been thinking about increasing my calories and aiming for 200lbs. This would be a 25 lb gain, but I have done it before. Before, I found it hard to maintain that because of the amount I had to eat. Now, I think I could do it easily.


#1 Need a wide variety of meal types (OMAD)
#2 Need to practice making new foods

Desired Results

  • Wide variety of meal types I can easily put together
  • Learn to create some new dishes
  • Enjoy my food while eating nutritiously


Nov 20, 2017 – It is important to just eat one meal a day if  you want to make a healthy meal. If you break your fast without the mindset of eating the whole meal all at once, it is difficult to have the desire to prepare the food. Entered in some new foods into Meal Planner Nutrition, and created first meal.
Nov 21, 2017 – Sleep: 69 awake, 75 REM, 299 light, 48 deep. Omad at 5:30ish. No ice cream before sleep. Previous night was workout.
Nov 22, 2017 – **Started Ice Cream Experiment: See if ice cream before bed increases deep sleep.**  Sleep: 82 awake, 67 REM, 258 light, 90 deep. Breyers Classic Chocolate 1/5 container. My one meal was 8-9. Previous night was no workout.
Nov 23, 2017 – Sleep 96 awake, 66 REM, 318 light, 42 deep. No ice cream before sleep. OMAD at 5. Previous night was workout.
Nov 24, 2017 – Sleep total 6h52, 69 awake, 78 REM, 273 light, 61 deep. Ice cream before sleep. OMAD at 5.
Nov 25, 2017 – Sleep total 7h21, 54 awake, 69 REM, 293 light, 79 deep. OMAD at 5. Previous night was workout.
Nov 26, 2017 – Sleep total  7h10. 56 awake, 108 REM, 239 light, 83 deep. Ice cream before sleep.
Nov 27, 2017 – Sleep total 6h49. 64 awake, 63 REM, 282 light, 64 deep.
Nov 28, 2017 – Sleep total 7h14. 51 awake, 105 REM, 227 light, 102 deep. Ice cream before sleep. OMAD 10-1:30. Previous night was workout. As of today, the first (4) control days have 233 minutes of deep sleep, and the ice cream nights (4) have 335 minutes of deep sleep. The fresh pasta I have been making has been great. I am really enjoying it.
Nov 29, 2017 – Sleep total 7h13, 54 awake. 87 REM, 254 light, 92 deep. OMAD at 5.  (did have donuts with dipping sauce a couple hours before sleep, but no ice cream)
Nov 30, 2017 – Sleep total 7h24. 47 awake. 98 REM, 317 light, 49 deep. OMAD at 5. Ice cream before sleep.
Dec 1, 2017 – Sleep total 7h27. 38 awake, 106 REM, 261 light, 80 deep. OMAD at 5. Ice cream before sleep. Today I make a new goal to make one new dish per week. Made biscuits.
Dec 2, 2017 – Sleep total 6h46. 42 awake, 86 REM, 229 light, 91 deep. Ice cream.
Dec 3, 2017 – sleep total 6h8 min, 57 awake, 42 REM, 240 light, 86 deep. Ice cream. No OMAD.
Dec 4, 2017 – Sleep total 7h52, 79 awake, 80 REM, 327 light, 65 deep. Ice cream. No OMAD day previous. Today I am going to a ketogenic cut @ 2100 cals. Motivation and interest in starting new projects lately has been low.
Dec 11, 2017 – I haven’t been feeling too great on this cut. My net carbs are only at 25. Today I increased my net carbs to 45.
Dec 12, 2017 – Feeling better now that I increased my net carbs. Today I ate about 2800 calories though.  One thing I have been improving on with my cooking is timing the vegetables. So I put in the longer to cook vegetables first and then stagger the rest of them. It is producing a much better dish.
Dec 14, 2017 – Stopped keto and went back to normal eating.
Dec 16, 2017 – I am planning on upping my calories for the gym. Going to try eating 4000 calories to see if it helps my strength to increase. I have been at a plateau for a little while. I may occasionally do periods of lower calorie too in order to cut fat. This project is wrapped up for now. I learned a bunch of new dishes to cook so it was a success.


Biscuits: from the book Making Dough
Egg Pasta: from the book How to Cook Everything. 2 cups AP flour, tsp salt, 2 whole eggs, 3 yolks

Brittany’s S’mores: from the book Cookie Classics Made Easy.

Coconut Curry: 5 boneless/skinless chicken thighs, 1 can of coconut milk, 1 cup chicken broth (stock), 2 1/2 tbsp coconut oil, 1 tbsp curry powder, 3 cloves garlic, 1 tsp grated ginger, 1/2 tsp cinnamon, 1/2 tsp salt, 1/4 medium red onion

No Carb Pizza Crust: 10 oz canned chicken, 1 oz grated Parmesan, 1 large egg

Cauliflower rice: Break cauliflower down using food processor. Toss rice in olive oil, spread it out thin on a try and heat at 200 C for 12 minutes. Halfway through mix it up. Can also add spices before putting in oven.

Stew + Salmon

Ground Beef 70/30 200g
Sweet Potato 400 g
Crimini Mushrooms 150 g
Onion 200 g
Carrots 250 g
Tomato 100 g
Garlic 15g
Bell Peppers 150 g

Hemp Hearts 100g
Flax Seeds 25 g
Unsweetened Coconut Milk 250 ml
Pumpkin seeds 15 g
Pistachios 25g
Sunflower 25 g
Almond Butter 35 g

Lettuce 100 g
Salmon 115 g

Option 1:
Pressure cook sweet potato 10 minutes
Cook rest of ingredients on stove
Mix everything and pressure cook for another 4 minutes in hot pot.

Pasta + Salmon

1/2 Recipe: 1 tsp salt, 250 g AP flour, 2 whole eggs, 3 egg yolks
1/2 Recipe: 3 tbsp olive oil/butter, 1 medium onion, 1.5 to 2 lbs canned tomatoes (chopped & drained)
+ salt/pepper, 30 g parmesan fresh grated, chopped parsley for garnish

Hemp Hearts 90 g
Flax seeds 25 g
Coconut Milk 250 g
Pistachios, sunflower, pumpkin, walnuts 15 g

Atlantic Salmon 115 g
Lettuce 100 g
Broccoli 25 g

Keto Cut 2270 cals, 172 fat, net carbs 45, protein 108
Salmon 115 g, 4 eggs, 2 tbsp of olive oil, 50 g broccoli, mushroom 50 g, onion 50g, bell pepper 30g, sweet potato 120g

Hemp hearts 100 g, Coconut milk unsweetened 250 ml, Flax 25 g

Lettuce 100g, Pistachios 25 g, sunflower 20g, almonds 15 g, walnuts 30 g

Daily minimum meal: 1015 cals, fat 80 g, net carbs 13 g, protein 48 g. Meal has majority of nutrients required. Useful to eat on days I eat out.

2 tbsp olive oil, 55 g salmon, 50 g onion, 75 g broccoli, 30 g bell pepper, 50 g mushrooms

50g hemp hearts, 250 ml unsweetened coconut milk, 15 g flax seed, 100 g lettuce