Understanding a Balanced Diet: What is an example of OMAD meal?

October 11, 2025 •

4 min read

According to a 2017 review of adults over 30, those who ate only one or two meals a day had a yearly reduction in body mass index (BMI) compared to those eating three or more meals. When considering an OMAD meal, the focus should be on creating a single, nutrient-dense eating opportunity to sustain the body for the remainder of the 23-hour fasting period.

Quick Summary

The One Meal a Day (OMAD) diet involves consuming all daily calories in a single, well-planned meal. This strategy relies on prioritizing nutrient-dense whole foods, including a proper balance of protein, healthy fats, complex carbohydrates, and fiber. Planning is crucial to meet all nutritional needs within one eating window and minimize health risks associated with extreme fasting.

Key Points

Balanced Macronutrients: A healthy OMAD meal must contain lean protein, healthy fats, complex carbohydrates, and plenty of fiber in one sitting.
Nutrient-Dense Whole Foods: Prioritize whole, unprocessed foods like grilled salmon, quinoa, roasted vegetables, and avocado to maximize nutritional intake.
Potential Risks: Be aware of risks associated with OMAD, including nutrient deficiencies, blood pressure changes, and the potential for binge eating.
Hydration is Key: Stay hydrated throughout the 23-hour fasting window with water, black coffee, or herbal tea to manage hunger.
Plan and Listen: Plan your meal carefully and listen to your body's signals. Adjusting or stopping OMAD is necessary if negative symptoms occur.
Consider Alternatives: Less restrictive methods like the 16:8 intermittent fasting approach may be safer and more sustainable for long-term success.

The One Meal a Day (OMAD) diet is an extreme form of intermittent fasting that restricts all daily caloric intake to a single, 1-2 hour eating window. A balanced OMAD meal is essential for providing the body with all the necessary nutrients to sustain itself for the next 23 hours of fasting. The primary goal is to maximize nutritional value in one sitting, avoiding nutrient deficiencies that can arise from inadequate planning.

A Sample OMAD Meal for Balance

What is an example of OMAD meal? One great example is a hearty and wholesome grilled salmon plate with several nutritious components. This meal is carefully structured to pack a variety of macronutrients and micronutrients into one serving.

The Main Protein: A 6-8 ounce grilled salmon fillet provides a significant source of lean protein and essential omega-3 fatty acids.
Complex Carbohydrates: One cup of cooked quinoa, a complete protein, offers sustained energy and fiber.
Fiber-Rich Vegetables: Two cups of roasted vegetables, such as asparagus, broccoli, and bell peppers, tossed in extra virgin olive oil add crucial vitamins, minerals, and fiber.
Healthy Fats and Creaminess: One-third of a ripe avocado adds healthy monounsaturated fats and a creamy texture.
Probiotics and Toppings: A cup of full-fat Greek yogurt, topped with a handful of mixed berries, nuts, and seeds, provides probiotics and additional nutrients.
Dessert: A small square of dark chocolate can satisfy a sweet craving while providing antioxidants.

Essential Components of an OMAD Meal

To ensure your single meal provides adequate nutrition, it must be thoughtfully constructed. Simply consuming a high-calorie, nutrient-poor meal like fast food can lead to health problems and negate any potential benefits of fasting. A well-composed meal should include a variety of whole, nutrient-dense foods.

Building Your Plate: Macronutrient Checklist

Protein: Aim for a generous portion of lean protein from sources like fish, chicken, turkey, tofu, or lentils. Protein is vital for satiety and maintaining muscle mass during weight loss.
Fats: Incorporate healthy fats to help you feel full and absorb fat-soluble vitamins. Options include avocado, olive oil, nuts, and seeds.
Carbohydrates: Choose complex carbohydrates for sustained energy and fiber. Good sources include quinoa, brown rice, sweet potatoes, and whole grains.
Fiber: Ensure plenty of fiber-rich foods to aid digestion and prolong feelings of fullness. Vegetables, fruits, and legumes are excellent choices.
Vitamins and Minerals: Focus on a colorful array of fruits and vegetables to ensure you get a wide spectrum of essential micronutrients.

OMAD vs. The Standard Three-Meal Diet


Feature	One Meal A Day (OMAD)	Standard Three-Meal Diet
Meal Frequency	All daily food consumed within a 1-2 hour window.	Caloric intake is spread out over three or more meals.
Fasting Period	Extended fasting of approximately 23 hours.	Shorter fasting window, typically overnight.
Nutrient Intake	Requires meticulous planning to meet daily needs in one meal.	Easier to distribute nutrients and calories throughout the day.
Energy Levels	May lead to initial fatigue or dizziness as the body adapts.	Generally more stable energy levels, fewer hunger pangs.
Weight Management	Creates a significant calorie deficit, potentially leading to rapid weight loss.	More gradual and potentially more sustainable weight loss.
Metabolic Health	Potential benefits include improved insulin sensitivity, but also risks like higher cholesterol and blood pressure in some cases.	Less metabolic stress; generally considered a safer, more balanced approach.

Risks and Considerations of OMAD

While some find OMAD effective for weight loss and simplicity, it carries significant risks and is not suitable for everyone.

Nutrient Deficiencies: Fitting all daily micronutrient requirements into one meal is extremely difficult, potentially requiring supplementation.
Metabolic Impacts: Extended fasting can negatively affect metabolism and may lead to increased LDL cholesterol and blood pressure levels.
Disordered Eating: The highly restrictive nature of OMAD may trigger or exacerbate disordered eating tendencies and lead to binge-eating during the meal window.
Who Should Avoid: OMAD is not recommended for individuals who are pregnant, breastfeeding, children, teens, or those with a history of eating disorders or pre-existing medical conditions like diabetes.
Sustainability: Many find OMAD challenging to sustain long-term due to intense hunger, fatigue, and social challenges. Less restrictive forms of intermittent fasting, such as the 16:8 method, are often more successful and sustainable.

Conclusion: Mindful Approach to OMAD

Understanding what is an example of OMAD meal highlights the necessity of a well-balanced and nutrient-dense approach. While OMAD can lead to weight loss for some, it is an extreme and restrictive eating pattern with notable health risks. For most people, less restrictive forms of intermittent fasting or standard calorie-controlled diets are safer and more sustainable paths to health and weight management. Anyone considering OMAD should first consult a healthcare provider or a registered dietitian to ensure it is appropriate for their individual health needs and to mitigate the risks of nutritional deficiencies and metabolic issues. For a safer alternative, exploring the 16:8 fasting method could offer similar benefits with fewer downsides.

For more information on intermittent fasting and diet safety, visit Healthline.

Frequently Asked Questions

The best OMAD meal is balanced and nutrient-dense, including a generous portion of lean protein, healthy fats from sources like avocado or nuts, complex carbs such as quinoa or sweet potato, and a wide variety of fibrous vegetables and fruits.

No, relying on junk food or processed items for your single meal is not recommended. These foods lack important nutrients and can lead to nutrient deficiencies and other health problems, negating the diet's potential benefits.

To avoid overeating, focus on mindful eating by chewing slowly and savoring your food. Choosing high-fiber and high-protein foods can also increase satiety and help you feel full without overindulging.

Yes, during the fasting period, you can consume non-caloric beverages like water, black coffee, or plain herbal tea. Adding cream, milk, or sweeteners will break the fast.

OMAD is not sustainable for most people long-term due to its restrictive nature and significant health risks, such as nutrient deficiencies and fatigue. Less restrictive intermittent fasting methods are often better.

Building muscle on the OMAD diet is challenging because it can be difficult to consume adequate protein and calories in one meal to support muscle growth and recovery.

If you experience side effects like persistent fatigue, dizziness, or weakness, you should consider adjusting your eating window, increasing your portion size, or discontinuing the OMAD diet. It is advisable to consult a healthcare professional.