← NUTRITIONSAMPLE MEAL PLAN
One Meal a Day (OMAD) — Sample Day
The most extreme end of meal timing — one large meal a day. Simple, effective for some, and not for most.
- GOAL
- Fat Loss
- LENGTH
- 1 day
- CALORIES
- 1700 / day
- PROTEIN
- 120 g / day
OMAD is exactly what it sounds like: all your food in one sitting, fasting the rest of the day. Its appeal is total simplicity — one meal to plan, no decisions the rest of the day. The catch is real: fitting enough protein and nutrients into a single meal is genuinely hard, hunger can dominate your day, and it's easy to under-eat and lose muscle, or over-eat and undo the point. Treat it as an option some people thrive on, not a target to aim for.
WHO IT'S FOR
- →People who already eat this way and feel good on it
- →Those who want the simplest possible structure
- →Not beginners, and not anyone chasing muscle gain
The one meal — a single sitting, ~6pmRoughly 1,600 kcal · 115 g protein in one meal
- DinnerChicken Tikka SkewersLead with the biggest protein source — this is the hard part of OMAD.
- DinnerBlack Bean Burrito BowlCarbs, fibre and more protein in the same sitting.
- DinnerGreek Yogurt & Berry BowlDessert, still protein-forward.
NOTES
- →Protein is the limiter — aim to build the meal around 100 g+ of it, which is a lot to eat at once.
- →Eat slowly; one meal this size is uncomfortable if you rush it.
- →Poor fit for hard training or muscle gain — you can't recover well on one feeding.
- →Not for everyone: avoid if you're pregnant or nursing, diabetic on medication, or have any history of disordered eating. Speak to a doctor first.