Thanks, ladies. I am back from Myrtle Beach and am ready to get back onto plan. Three day fast ends tomorrow and back to OMAD I will be.

Hello OMAD Fam,

I am back to full OMAD/OPAD. I did a 2-hour eating window today from 1 pm - 3 pm since I am coming off my 3-day fast, I had my chocolate kale shake at 1 pm to wake my system up without loads of food, and I had my meal at 2:30 and was done by 3 pm. My sister-in-law (husband's oldest sister) cooked the meal. BBQ ribs, broccoli, green beans, potato salad, and cornbread.

Today's meal - BBQ chicken legs, cornbread, broccoli & cheese, chicken and potato casserole, yogurt parfait, chocolate kale shake

As requested:

Ingredients
¼ cup unsalted butter
½ cup diced onions (yellow or white)
1 cup shredded carrots (I used matchsticks that I cut into half inch pieces)
2 ½-3 cups broccoli florets, chopped small
1 ½ cups chicken broth
2 cups half and half
¼ cup all-purpose flour
1 ½ tsp kosher salt
½ tsp black pepper
pinch of crushed red pepper flakes (or more as desired)
2 cups shredded cheddar cheese

Instructions

1. In a large pot over medium-high heat, melt butter. Add in onions, carrots, and broccoli. Cook to soften about 5 minutes (maybe more or less depending on the size vegetables you cut).

2. Slowly add in broth, milk, and cream. Sprinkle with flour and add salt, pepper, and red pepper flakes. Continue stirring and heating over medium heat until thickened. This will take about 10-15 minutes.

3. Once thick, add cheese and stir until melted and smooth. Serve soup and enjoy!

If you have heavy whipping cream you can use 1 cup milk and 1 cup cream.