The Fast and the Curious

In my previous posts, we've gone deep into the "why" behind my approach – ditching dirty keto ingredients, fighting inflammation, supporting gut health, and leveraging intermittent fasting.

Now, it's time for the "how." The most common question I get is: "How do you actually eat only one meal a day (OMAD) and still get everything you need, especially on a strict 'clean keto' diet?"

It sounds extreme, but I promise you, it's not about deprivation; it's about strategic, nutrient-dense fueling. Today, I'm pulling back the curtain on a typical day for me, showing you exactly what my 22:2 fasting schedule looks like and breaking down the one "nutritional powerhouse" meal that fuels my body and brain.

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My Daily Rhythm: The 22:2 Framework

My eating pattern is simple: I fast for 22 hours and eat within a 2-hour window. This long daily fast is key for my goals of maximizing autophagy (cellular cleanup), keeping insulin low (for fat burning and anti-inflammation), and giving my gut a profound rest.

• Morning (Fasting Window): Wake up. The first thing I have is water, sometimes with my clean electrolyte mix. Then, it's coffee time. As we figured out, my coffee during the fast is strictly black, sweetened only with my chosen Whole Earth sweetener (Stevia/Erythritol/Monk Fruit blend). No creamers, no milk – nothing with calories that would break my fast and shut down autophagy. I take my AM medications and my probiotic.

• Workday (Fasting Window): My workday involves meetings and desk work. I continue drinking water and perhaps another black coffee. My 2km walk to work provides some light morning activity. Because I'm fat-adapted from clean keto, I experience steady energy and mental clarity, not the blood sugar crashes and "hanger" that used to plague me.

• Late Afternoon (Eating Window - 4:00 pm to 6:00 pm): This is it – my one meal for the day. My walk home signals the end of my fast. This meal needs to be substantial, nutrient-dense, and hit my macros – specifically, my high protein target (around 180-200g) and stay under 20g net carbs. I take my PM medications and all my food-dependent supplements (multivitamin, D, magnesium, potassium) with this meal.

• Evening (Fasting Window): After my eating window closes at 6:00 pm, I'm fasting again. This is usually when I relax, maybe do some prep for my Thursday night RPG session, some blog writing, chores around the apartment, or focus on other things.

• Weekends: The schedule stays the same, but my activity level increases. I add a longer 7-8 km walk around Point Pleasant Park on Saturday and Sunday mornings and incorporate bodyweight exercises, building towards a calisthenics routine. My one meal needs to fuel this increased activity and recovery.

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Tonight's OMAD Meal: Clean Keto Beef & Broccoli

This is a perfect example of a meal that hits all my targets. It's flavorful, satisfying, packed with protein, loaded with nutrients, and 100% compliant with my clean keto lifestyle.

The Ingredient Breakdown (The "Clean Keto" Audit):

• Protein Foundation:

  • Sirloin Steak (~1.5 lbs / 680g): Chosen for its high protein content and clean, whole-food nature. (Grass-fed is ideal when possible). Sliced thinly against the grain for tenderness.

  • LeanFit Whey Protein Shake (2 scoops): My "protein finisher" taken right after the meal. Uses clean whey isolate/concentrate and is sweetened only with Stevia. Why: Ensures I hit my ~180-200g protein goal crucial for muscle preservation during weight loss.

• Vegetable Base & Aromatics:

  • Green Giant Cauliflower Rice: My go-to clean, low-carb base. Why: Provides bulk, fiber, and micronutrients without the starch of regular rice.

  • Broccoli Florets (Frozen): A cruciferous powerhouse. Why: Packed with fiber, Vitamin C, and sulforaphane (anti-inflammatory/antioxidant).

  • Mushrooms & Green Bell Pepper: Added for variety and nutrients. Why: More fiber, vitamins, and minerals make the meal a true "nutritional powerhouse."

  • Garlic & Ginger (Fresh): The flavor core. Why: Potent anti-inflammatory and antioxidant compounds (allicin, gingerols).

• Clean Fats:

  • Avocado Oil: Used for the high-heat stir-frying. Why: Stable, clean, monounsaturated fat, avoids inflammatory seed oils.

  • Toasted Sesame Oil: Used in the sauce for flavor only. Why: Adds authentic aroma without being used for high-heat cooking.

• The "Clean Keto" Sauce:

  • Naked & Saucy Coconut Aminos: My soy-free, gluten-free, clean umami base.

  • Volupta Sweetener (Erythritol/Monk Fruit): Provides balance without sugar or artificial sweeteners.

  • Xanthan Gum: My clean, zero-carb thickener, replacing inflammatory corn starch.

Approximate Macro Demonstration:

This is an estimate, but it shows how the meal is constructed:

• Protein: ~130g (from 1.5 lbs Sirloin) + ~15g (Veggies/Sauce) + 50g (Whey Shake) = ~195g Protein

• Net Carbs: ~5g (Cauli Rice) + ~8g (Broccoli, Veggies, Sauce) + ~2g (Whey Shake) = ~15g Net Carbs

• Fat: This will be high, coming from the steak (especially if a fattier cut), the avocado oil used in cooking, and trace amounts in other ingredients. Easily 100g+, providing sustained energy.

The Result: A massive*, delicious meal that easily meets my high protein target while staying well under my 20g net carb limit, built entirely from clean, anti-inflammatory, whole-food ingredients.

*Caloric Intake: This meal clocks in between 1700-1800 calories, including the protein shake. That's less than the average "2000 calorie diet", and substantially less that the Mayo Clinic's recommendation of 3100-3400 calories for a man of my age, height, and weight.

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Fueling the Fast: How One Meal Powers 22 Hours

People often ask if I get hungry. Honestly? Rarely. Here’s why this meal works:

• Deep Satiety: The combination of very high protein and high healthy fat is incredibly satiating. It keeps me full and satisfied for hours.

• Stable Blood Sugar: Because there are virtually no sugars or starches, my blood sugar remains rock-solid stable. No spikes, no crashes, no "hanger."

• Clean Energy: My body efficiently runs on the clean fats from the meal and then seamlessly transitions to burning my own stored body fat throughout the 22-hour fast. This provides steady, reliable energy for work, walks, and even my weekend workouts.

• Mental Clarity: Removing the inflammatory ingredients and blood sugar swings has dramatically reduced the "brain fog" I used to struggle with. My focus during the fasting window is sharp.

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The Takeaway

Eating one meal a day on a clean ketogenic diet isn't about restriction; it's about making that one meal count. It requires planning and a commitment to quality ingredients, but the rewards—sustained energy, mental clarity, reduced inflammation, and progress towards my health goals—are absolutely worth it. This Beef and Broccoli isn't just dinner; it's the fuel that powers my entire day.