Omad Meal Plan For Losing Weight

Omad Meal

Omad Meal

Updated on 4/22/2024
Martin AlvarezBy Martin Alvarez
Nutritionist/Dietitian Professional Guide
Learn More about Martin Alvarez

The OMAD diet, often known as the "One Meal a Day" diet, is a form of intermittent fasting that limits your daily eating window to just one meal. The majority of people have their OMAD meals in the late afternoon, which gives them time to digest such a substantial amount of food while also giving them a break from their activities.

People Engage In OMAD Due To The Potential It Has To Promote A Variety Of Health And Lifestyle Benefits, Including The Following:

omad meal

omad meal

  • Simplicity
  • more time and mental space are essential to focus on achieving professional and personal objectives, respectively
  • Improve your gut health.
  • Loss of weight
  • Cellular renewal (autophagy)
  • Decreased levels of inflammation
  • Improve hormonal sensitivity while maintaining hormonal equilibrium.
    However, consuming more than 2000 calories in a single meal can sometimes be challenging. Ideas for OMAD meals that are high in nutrients will be discussed in this article. These meals will help you get off to a good start with your OMAD practice and make it easier for you to proceed with the long-term plan.

Because the OMAD diet encourages you to consume all of your daily calories in a single sitting, the most incredible meals for the OMAD diet will be very high in nutrient density. In other words, they will increase calories and feature high amounts of vital macronutrients, such as fat, and protein, along with vitamins and minerals. In addition, they will be rich in antioxidants.

It is essential to keep in mind that the OMAD diet is not designed to reduce calorie intake and that the average adult requires a daily intake of 2,000 calories. It is possible to cause damage to your immune system and thyroid function by excessively restricting calories and selecting high-carb diets that produce low satiation. This can also stimulate hormone responses, making losing weight more difficult.

What To Eat On The OMAD Diet

omad meal

omad meal

The following items are particularly nutrient-packed and should form the basis of Omad meals wherever possible:

  • Ruminant meats like steak, lamb, and bison.
  • Various kinds of seafood, such as oysters and roe from salmon
  • Fish rich in omega-3 fatty acids, such as salmon, mackerel, and anchovies.
  • Organ meats like liver, kidney, and bone marrow
  • Eggs
  • Butter, tallow, ghee, and coconut oil are all examples of healthy fats.
  • Pork belly
  • Fruits and vegetables with low levels of toxins, such as avocados and berries

Supplements made from organ meats provide accessible nutrients when fresh organ meats are either tricky to procure or unappealing.

Foods To Avoid On OMAD

omad meal

omad meal

  • Oils derived from industrialized vegetables and seeds
  • Foods that have been processed.
  • Grains like wheat and rice that are low in nutrients
  • Added sugars, dried fruits, fruit juice, and soda are examples of high-calorie foods.
  • Some vegetables, surprisingly, are foods to avoid on OMAD, such as kale and spinach, are rich in the plant poisons

Foods On The OMAD Chart

omad meal

omad meal

RuminantsPorkPoultryfish seafoodOrgan meatswild meatfatEggsDairy Fruits and Veggies
Beef All kindChicken Salmon Oysters LiverElkTallowChicken eggsButterBlackberries 
Bison DuckHalibutClamsTesticlesKangarooGheeDuck eggsGheeStrawberries
Goat GooseMahi-mahiCrab BonesRattlesnakeButterGoose EggsCreamSweet potato
Lamb Game swordfishScallopsTripeVenisonLardOstrich eggsCreme FraicheRusset Potato
  henTroutMusselsTongueBoar Quail EggsCheeseCantaloupe



  QualMackerelPrawnsSweet-BreadBear   Kiwi
  PheasantAnchoviesShrimpKidneyAntelope   Asparagus
   Sardines Brain    Cauliflower
   Cod Heart    Avocado
   Walleye Marrow    Coconut

The OMAD Menus

omad meal

omad meal

The preceding recommendations will now be implemented as we construct three distinct sorts of 7 OMAD meals that will help you through the entire week. Every one of these OMAD meal plans centers on high-nutrient animal meals and also includes healthy fats as additional ingredients.

Dr. Kiltz's OMAD Meal Plan

omad meal

omad meal

Dr. Kiltz suggests a low-carb, high-fat approach to OMAD for the vast majority of patients. The Carnivore Diet influences this approach, and the BEBBIS Plan, which includes bacon, beef, bacon, eggs, butter, intermittent fasting, and salt, serves as the foundation for his diet. With the addition of Dr. Kiltz's keto ice cream and french fries cooked in animal fat (like duck fat), this strategy creates significant  wiggle room as well as "cheat days."

The research that shows that our caveman predecessors subsisted mainly on meat during most of the two million years of human evolution is the basis for the carnivore diet.

Day 1: Douse ribeye steak in salt and dipped in blue cheese butter, along with duck liver and foie gras.

Day 2:  Marinate ribeye with salt then smother it with blue cheese butter.

Day 3:Douse ribeye steak in salt and dipped in blue cheese butter.

Day 4: Marinate ribeye with salt then smother it with blue cheese butter

Day 5:  Douse ribeye steak in salt and dipped in blue cheese butter, along with duck foie gras.

Day 6: marinate ribeye with salt then dip it in blue cheese butter, along with French fries cooked in either wagyu tallow or duck fat.

Day 7: smother ribeye with brown butter and salt, along with my Homemade Keto Certified Ice Cream.

OMAD Seven Days Meal Plan For A Carnivore Diet

omad meal

omad meal

The OMAD meal plan is designed for people who are following an all-meat or carnivore diet.

Day 1  Day 2Day 3Day 4Day 5Day 6Day 7
Ribeye Steak and Eggs plus Raw oystersEggs and bacon with pan-fried Salmon with tallowFull rack of Roasted Pork and ribs plus Prawns with tallow

Braised Pork belly, 

Raw oysters and 80/20 beef burger

Ribeye steak with butter plus eggs and rack of lambRack of lamb and eggsShort Beef ribs and roasted Salmon with tallow

The Standard Meal Plan for OMAD

omad meal

omad meal

Your meal on a regular OMAD plan will revolve primarily around nutrient-dense animal foods and will also include a small amount of low-toxin fruits and vegetables.

Day 1: Tri-tip and Potatoes

  • 16 ounces of tri-tip roast.
  • Three teaspoons of beef tallow.
  • One medium russet potato.
  • Two kiwis.
  • Calories: 1850

Day 2: King Salmon and Eggs

  • Four eggs.
  • One tablespoon crème fraiche.
  • Two tablespoons of butter.
  • One tablespoon of olive oil.
  • One avocado.
  • ½ Cantaloupe.
  • Calories:1870
omad meal

omad meal

Day 3: Pork Belly and Sweet Potatoes for Dinner

  • One large sweet potato is grilled with olive oil. 
  • 12 ounces of pork belly.
  • One tablespoon of olive oil.
  • Three tablespoons of crème fraiche.
  • 8 ounces of blackberries.
  • a mixture of a half cup of yogurt and one tablespoon of heavy cream mixed with it.
  • 2000 calories 

Day 4: Asparagus and Lamb Chops for Dinner

  • 6 ounces of lamb's racks, asparagus cooked in grease, and tarragon.
  • Three teaspoons of beef tallow.
  • One russet potato, medium-sized, roasted.
  • 1.5 ounce dark chocolate.
  • 1/2 cup of chopped strawberries.
  • Calories: 2000
omad meal

omad meal

Day 5: Tuna salad and deviled eggs with anchovies

  • 10 ounces of tuna salad with homemade olive oil mayonnaise.
  • Three deviled eggs topped with crème Fraiche and anchovies.
  • Two tablespoons of creme fraiche.
  • Three tablespoons of olive oil.
  • Two celery stalks, and 14 cups of chopped olives.
  • One ounce of anchovies.
  • One kiwi.
  • Calories: 1750

Day 6: Short Ribs and Asparagus for Dinner

  • Short beef ribs weighing 12 ounces.
  • Two teaspoons of beef tallow.
  • 6 ounces of asparagus.
  • One medium-sized potato of the russet variety, one deviled egg topped with anchovies.
  • Calories: 2000

Day 7: Ribeye steak and scrambled eggs with pancetta.

  • 12 ounces of Seared ribeye steak made with ghee.
  • One tablespoon of ghee.
  • Two eggs scrambled with pancetta and served with toast.
  • One ounce of pancetta.
  • 1/2 avocado (to top eggs).
  • One tbsp crème fraise (to top eggs).
  • One fluid ounce of blackberries.
  • Calories: 2100

What To Drink While Attending OMAD

omad diet

omad diet

During the OMAD feeding window, you can boost the number of calories you consume by drinking tea or coffee with heavy cream and coconut oil added to it.

Drink only water, unsweetened tea, and coffee while you're not eating anything else.

Why Is There So Much Fat On OMAD?

omad meal

omad meal

Consuming a high-fat diet when attempting to lose weight may seem contradictory, especially if you are starting out on the OMAD.

However, this makes perfect sense when you take into account the fact that switching to OMAD necessitates your body to make the transition from processing persistently high amounts of carbohydrates to breaking down proteins and fats as the primary source of fuel.

During this period of change, your body may resort to employing stress hormones such as cortisol in order to mobilize protein so that it may be used as fuel.

This procedure can come across as really taxing to some individuals. It's possible that women are more prone to experiencing issues associated with cortisol.

Consuming more fat and protein is the most effective strategy for assisting your body in shifting its metabolic focus away from burning carbohydrates and toward burning fat and protein. Your body will adjust by producing more bile in order to digest lipids, and it will also become more effective at converting protein into the carbohydrates it needs through a process known as gluconeogenesis.

Because of these benefits, many individuals choose to combine the OMAD plan pl with a ketogenic diet, a practice that is also known as rapid keto.

The Takeaway Version Of OMAD Meals

omad meal

omad meal

One meal a day is a radical departure from the typical American diet consists of three main meals plus two or three snacks in between meals. This makes it challenging for many people who are just starting out on OMAD to figure out what they should be eating.

When you initially attempt to get approximately 2000 calories into a single meal, it may feel impossible to do so. However, suppose you center your OMAD meals around nutrient-dense animal foods and supplement them with low-toxic fruits and vegetables. In that case, you will not only be able to satisfy your body's demand for calories, but you will also be able to feed it with an abundance of essential nutrients.