V00
The fallback
Chicken, skyr and rye bread covered the basics. Trackable, but the bread was tolerated rather than wanted.
Personal systems / food
The meal became a system.
OMAD V04 is a deliberately oversized hot tray built around one operational rule: load it frozen, put it in a cold oven, start the oven and leave it alone. No preheating. No stirring. No ingredient added halfway through.
- Input
- Loose frozen ingredients
- Action
- One cold-oven start
- Output
- Hot tray + cold skyr stack
- Loop
- 6 chicken / 1 salmon
01 / Evolution
Four versions of removing friction.
The recipe did not evolve by adding gourmet steps. It improved by deleting decisions until the meal became easy enough to repeat.
V01
Warm wins
The centre moved to a roasting tray. A genuinely hot meal proved easier to sustain than a theoretically tidy food list.
V02
Chickpea upgrade
Roasted chickpeas replaced rye bread: more enjoyable, still measurable, and naturally integrated into the tray.
V03
The stacks
A became protein, B became hot fibre, C became fat and fire, D stayed skyr and berries. The flexible E stack was removed.
V04 / NOW
Frozen dump tray
Every hot ingredient goes in at once. Avocado is allowed to collapse. Convenience is part of the nutrition design.
02 / Exact build
The fixed four-stack contract.
No permanent E stack. No feta. No separate sauce. Crispy chilli oil does the flavour work; avocado is intentionally used as a soft, fatty binder.
STACK A / PROTEIN
Lean chicken
- Roasted chicken strips250 g
- Natural flavourIQF
- Salt0.8 g/100 g
swap entire A on fish day
STACK B / HOT FIBRE
Cheap default, nice fish day
- Whole drained chickpea can265 g
- Muscle Meat broccoli, daily250 g
- Euromix, chicken day250 g
- Green asparagus, salmon day100 g
asparagus only once weekly · every frozen bag portions cleanly
STACK C / FAT + FIRE
Collapse on purpose
- Frozen avocado125 g
- Mild olive oil15 g
- Crispy chilli oil10 g
soft avocado coats the tray
STACK D / COLD
Skyr finish
- Arla Skyr 0%333 g
- Frozen summer fruit125 g
- Separate bowlafter tray
one-third tub · total calcium 72–81%
The proposed lean strips are the better buy: 115 kcal, 23.4 g protein, 1.8 g fat and 0.8 g salt per 100 g. At 250 g, the chicken costs about €3.00.
Open Muscle Meat chicken ↗One complete 250 g AH frozen pack replaces the chicken. It costs €4.95, contains two 125 g fillets and declares 1,695 mg omega-3 per 100 g.
Open AH frozen salmon ↗03 / Execution
Cold oven. One action. Done.
This is deliberately not the crispiest possible culinary method. It is the lowest-friction method that still produces a large hot meal.
Use a wide, shallow metal tray
Aluminium or stainless steel is ideal. Spread loose pieces rather than freezing the tray into one solid brick. Use baking paper when cooking acidic ingredients in bare aluminium.
Dump the complete hot stack
Protein, drained chickpeas, frozen vegetables, frozen avocado, olive oil, crispy chilli oil and dry spices all go in together. No later additions.
Start the cold oven at 200°C fan
Do not preheat. The hot stack weighs roughly 1.17 kg on a chicken/Euromix day and 1.02 kg on the salmon/asparagus day.
Calibrate once, then automate
Start checking at 45 minutes. Record the actual time for your tray and oven. Future runs use that proven number, normally around 45–55 minutes.
04 / Cost
Package-aware, not fantasy-per-gram.
Meal costs use the amount actually eaten. The starter basket is higher because the chicken, salmon, oils and chilli jar carry into later meals.
Chicken day€8.76
Salmon day€11.36
6 + 1 week€63.92
30-day run-rate€273.94
Starter basket€87.70
| Item | Pack | Pack price | Used | Meal cost | Source |
|---|---|---|---|---|---|
| Loading source-backed product data… | |||||
Chicken and salmon are alternatives; do not add both protein costs together. Euromix belongs to the six chicken days; asparagus belongs only to the salmon day. The larger starter basket buys both bulk bags, but the 30-day run-rate falls. Price snapshot: 14 July 2026; no delivery cost or promotion is included.
05 / Per ingredient
Every item earns its place.
These are the nutrients contributed by the exact amount used in one meal — not generic values per 100 g. Chicken/Euromix and salmon/asparagus are alternative day-specific rows.
| Item | Day | Used | kcal | Protein | Carbs | Fat | Fibre | Salt | Cost |
|---|---|---|---|---|---|---|---|---|---|
| Loading per-item nutrition… | |||||||||
Open an ingredient below for its selected micronutrients and evidence basis. A dash means the source data does not support a defensible number.
06 / Nutrition model
Cronometer-inspired, with provenance.
Branded labels control calories, macros and salt. USDA SR28 whole-food records provide the wider micronutrient proxy. Unknowns remain unknown instead of being filled with decorative precision.
Daily nutrition report
Chicken day
Loading nutrition-data.json
Vitamins
Minerals
Fats + performance
Energy + macros
Read the bars correctly. Green means the model meets the displayed RDA/AI, not that “more is always better”. Sodium and saturated fat are limit-style bars. Vitamin C is especially sensitive to heat; the raw/frozen proxy likely overstates the amount left after a long oven cycle.
Vitamin D
The salmon day is strong, but a 6 + 1 weekly average still does not reach the daily reference. Sun exposure, fortified foods and personal supplementation sit outside this recipe model.
Choline + calcium
The carrot-rich Euromix pushes the weekly vitamin-A average above target. Choline remains around 64% and calcium around 80% after reducing Skyr to 333 g.
Iodine + biotin
SR28 and the supplied brand labels do not support a defensible total here. Gejodeerd salt can make iodine intentional, but the current calculation refuses to guess.
Methodology, targets and source limitations
- Targets are for an adult man aged 31–50: US National Academies/NIH RDA or AI where available. Sodium uses a 2,300 mg upper limit. EPA + DHA uses a 250 mg display reference.
- Muscle Meat and primary AH API labels override calories, macros and salt where available. Generic USDA SR28 foods act as micronutrient proxies.
- Muscle Meat broccoli uses a frozen-broccoli proxy. Euromix follows its equal yellow-carrot/red-carrot/romano-bean/broccoli composition. The salmon-day asparagus uses cooked, drained asparagus.
- No cooking-retention factor, absorption factor or lab measurement is applied. Long heating will reduce some heat-sensitive vitamins.
- This is a planning estimate, not medical advice or a substitute for a dietitian. See NIH nutrient fact sheets ↗, USDA SR28 documentation ↗ and Voedingscentrum on fish ↗.
“The best meal is not the one with the prettiest nutrient chart. It is the one I will still make when I do not feel like cooking.”
V04 is intentionally opinionated: fixed stacks, one default chicken, one complete salmon swap, one oven action, and no permanent miscellaneous calories.
The lean natural chicken is the right buy. It cuts the salt problem from the flavoured strips while keeping the frozen, already-cooked convenience that makes this system work.
The next evidence should come from reality: actual tray time, texture after freezing, fullness, energy and whether the routine survives a normal week.