Did you know that adopting a fasting routine could actually be a ticket to maintaining great physical performance? It's a fascinating topic and it’s true! A study revealed that young men who fasted for 16 hours managed to shed fat while retaining their muscle mass.
These insights spark a curiosity about the potential benefits of diet plans like the One Meal a Day (OMAD) diet. This way of eating (it really is much more of an eating pattern than a diet) is steadily gaining traction in the health and wellness community.
The simplicity of OMAD lies in its core principle - consuming a single, nutritious meal within a day and fasting for the rest of the day (and night). This structured way of eating not only gives you a break from the endless cycle of meal prepping but it is also a minimalist approach to nourishment.
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It’s a subcategory of intermittent fasting – where you usually have an eating window of anywhere from four to twelve hours a day - but OMAD even takes it a notch higher by narrowing down the eating window to just one meal. This, of course, extends the fasting period considerably.
Now, with a diet plan that narrows down nourishment to a single meal, that might make you wonder: How do you keep your OMAD diet exciting and nutritious?
We know that it can be tough to come up with nutritious and delicious recipes every single day on the spot and you wouldn’t want to end up eating something less nutritious such as fast food for your only meal in the day, just because you didn’t plan ahead.
That’s why we have come up with a month's plan of one meal a day recipes – and we’re going to share it with you. You'll discover how each meal can be a journey of flavors, fulfilling nutrition, and a step closer to your health goals.
Why OMAD?
Before we really get into all of the delicious meals, let’s get this one important question out of the way: Why would you only eat one meal a day? And skipping breakfast – isn’t that the most important meal of the day?
Well, maybe not. Fasting in the form of OMAD could translate into numerous potential benefits. The extended fasting period may kickstart metabolic adaptations and aid in weight management as well as promote better blood sugar control. An added bonus is the mental clarity and freedom from constant meal planning. It will also help you to maintain weight after you turn 40.
OMAD is a very minimalist approach to eating and it doesn’t require lots of time spent on cooking and eating, and neither does it require you to deny yourself from eating any specific food groups. Within your meal, there is no calorie restriction and you could even have a sweet treat as part of your meals – as long as the meal is balanced.
Now that you know about the why, let’s get into the how. We have prepared 31 recipes for you, so that every day of your first month of following OMAD is covered.
Let’s get into the delicious meals:
Your One Month OMAD Recipe Guide
Week 1: Kickstarting Your Journey
Let’s get started on your one-month OMAD journey. It doesn’t matter whether you are just trying this eating pattern out for one month or if you are planning to switch over to OMAD permanently, these recipes will show you that OMAD can be delicious, healthy and easy at the same time. Enjoy!
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Day 1:
Grilled Lemon-Herb Chicken Salad
Ingredients: Chicken breasts, mixed greens, cherry tomatoes, cucumbers, olives, feta cheese, lemon, olive oil, herbs (thyme, rosemary, oregano), salt, and pepper.
Preparation: Marinate the chicken with lemon juice, olive oil, and herbs for at least 30 minutes. Grill until fully cooked. Toss the greens, veggies, and feta, top with grilled chicken, and a drizzle of olive oil and lemon juice.
Day 2:
Quinoa and Black Bean Stuffed Peppers
Ingredients: Bell peppers, quinoa, black beans, corn, diced tomatoes, cheddar cheese, olive oil, cumin, garlic, salt, and pepper.
Preparation: Cook quinoa as per package instructions. Sauté garlic in olive oil, add black beans, corn, diced tomatoes, cooked quinoa, cumin, salt, and pepper. Stuff bell peppers with the mixture, top with cheddar cheese, and bake until the peppers are tender.
Day 3:
Spaghetti Squash Primavera
Ingredients: Spaghetti squash, cherry tomatoes, zucchini, bell pepper, garlic, olive oil, Italian seasoning, salt, pepper, and fresh basil.
Preparation: Roast halved spaghetti squash in the oven. Sauté vegetables in olive oil with garlic, Italian seasoning, salt, and pepper. Toss with spaghetti squash strands and garnish with fresh basil.
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Day 4:
Grilled Salmon with Asparagus and Quinoa
Ingredients: Salmon fillets, asparagus, quinoa, lemon, olive oil, garlic, dill, salt, and pepper.
Preparation: Grill salmon and asparagus. Cook quinoa as per package instructions. Serve salmon and asparagus over quinoa, drizzled with a mixture of olive oil, lemon juice, garlic, dill, salt, and pepper.
Day 5:
Vegetable Stir Fry with Tofu and Brown Rice
Ingredients: Tofu, mixed vegetables (broccoli, snap peas, carrots, bell peppers), brown rice, soy sauce, ginger, garlic, olive oil, sesame seeds.
Preparation: Press tofu to remove excess moisture, then cube and sauté in olive oil until crispy. Stir-fry vegetables in olive oil with ginger and garlic, add tofu and soy sauce. Serve over cooked brown rice and garnish with sesame seeds.
Note: This meal is extremely low calorie. Have a generous portion of this.
Day 6:
Chickpea and Spinach Curry
Ingredients: Chickpeas, spinach, coconut milk, onion, garlic, ginger, curry powder, turmeric, cumin, olive oil, salt, and pepper.
Preparation: Sauté onion, garlic, and ginger in olive oil. Add spices, chickpeas, and coconut milk, simmer until flavors meld. Stir in spinach until wilted. Serve warm.
Day 7:
Beef and Vegetable Skewers with Sweet Potato Fries
Ingredients: Beef chunks, bell peppers, onions, zucchini, sweet potatoes, olive oil, rosemary, garlic powder, salt, and pepper.
Preparation: Marinate beef in olive oil, salt, pepper, and garlic powder. Thread beef and vegetables onto skewers and grill. Slice sweet potatoes into fries, toss with olive oil, rosemary, salt, and pepper, and bake until crispy.
Week 2: Experimenting with Flavors
As you now step into the second week of your OMAD journey, it's time to tickle your taste buds with an array of flavors. The idea is to keep your solitary meal as exciting and nutritious as possible.
Day 8:
Spicy Thai Shrimp Stir-Fry
Ingredients: Shrimp, mixed bell peppers, snap peas, carrots, green onions, garlic, ginger, soy sauce, sesame oil, and red pepper flakes.
Preparation: Sauté veggies in sesame oil, add shrimp, garlic, ginger and stir until shrimp is cooked. Add soy sauce and red pepper flakes, stir well.
Day 9:
Mediterranean Chickpea Salad
Ingredients: Chickpeas, cucumber, cherry tomatoes, Kalamata olives, red onion, feta cheese, fresh parsley, olive oil, lemon juice, garlic, salt, and pepper.
Preparation: Mix all the ingredients in a large bowl. Chill for at least an hour before serving to let the flavors meld.
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Day 10:
Grilled Chicken and Vegetable Bowl
Ingredients: Chicken breasts, mixed vegetables (zucchini, bell peppers, cherry tomatoes), quinoa, olive oil, Italian seasoning, salt, and pepper.
Preparation: Grill chicken and vegetables with a bit of olive oil, Italian seasoning, salt, and pepper. Serve over cooked quinoa.
Day 11:
Vegetarian Buddha Bowl
Ingredients: Quinoa, chickpeas, spinach, cucumber, carrots, red cabbage, hummus, sesame seeds, and tahini dressing.
Preparation: Arrange all ingredients in a bowl. Drizzle with tahini dressing and garnish with sesame seeds.
Day 12:
Zucchini Noodles with Turkey Meatballs
Ingredients: Ground turkey, zucchini, breadcrumbs, egg, Italian seasoning, garlic, olive oil, marinara sauce, and Parmesan cheese.
Preparation: Mix turkey, breadcrumbs, egg, Italian seasoning, and garlic. Form into meatballs and bake. Spiralize zucchini into noodles and sauté briefly in olive oil. Serve meatballs and marinara sauce over zucchini noodles, topped with Parmesan.
Day 13:
Vegetable and Lentil Soup
Ingredients: Lentils, carrots, celery, onion, tomatoes, garlic, vegetable broth, olive oil, thyme, bay leaf, salt, and pepper.
Preparation: Sauté onion, carrots, and celery in olive oil until soft. Add garlic, lentils, tomatoes, vegetable broth, thyme, bay leaf, salt, and pepper. Simmer until lentils are tender.
Day 14:
Stuffed Acorn Squash
Ingredients: Acorn squash, quinoa, cranberries, pecans, feta cheese, olive oil, maple syrup, salt, and pepper.
Preparation: Roast halved acorn squash until tender. Cook quinoa as per package instructions. Mix quinoa with cranberries, pecans, feta, olive oil, maple syrup, salt, and pepper. Fill squash halves with the mixture and bake until heated through.
Week 3: Delving into Diverse Cuisines
Half-time! You’re almost an OMAD expert by now. Here are seven more recipes for the next week. We’re bringing some more variety and flavor so that you don’t get bored of your daily feast.
Day 15:
Beef Stir Fry
Ingredients: Beef strips, mixed bell peppers, broccoli, snap peas, carrots, garlic, ginger, soy sauce, and sesame oil.
Preparation: Sauté veggies in sesame oil, add beef strips, garlic, and ginger, stir until beef is cooked. Add soy sauce, stir well.
Day 16:
Vegetarian Chili
Ingredients: Black beans, kidney beans, canned tomatoes, bell peppers, onions, garlic, chili powder, cumin, olive oil, salt, and pepper.
Preparation: Sauté onions and bell peppers in olive oil, add garlic, beans, tomatoes, and spices. Simmer for 30-40 minutes.
Day 17:
Chicken Alfredo Spaghetti Squash
Ingredients: Spaghetti squash, chicken breast, Alfredo sauce, garlic, olive oil, salt, pepper, and parsley for garnish.
Preparation: Roast spaghetti squash, cook chicken, shred it. Toss chicken with Alfredo sauce and place in squash halves. Bake until bubbly.
Day 18:
Salmon and Asparagus Foil Packs
Ingredients: Salmon fillets, asparagus, lemon, olive oil, garlic, salt, and pepper.
Preparation: Place salmon and asparagus on foil, drizzle with olive oil, sprinkle garlic, salt, and pepper. Fold foil and bake until salmon is cooked.
Day 19:
Vegetable Curry
Ingredients: Mixed vegetables, coconut milk, curry paste, onion, garlic, ginger, olive oil, salt, and pepper.
Preparation: Sauté onion, garlic, and ginger in oil, add vegetables and stir for a few minutes.] Add curry paste and coconut milk, simmer until veggies are tender.
Day 20:
Greek Chicken Gyros
Ingredients: Chicken breasts, Greek yogurt, lemon juice, garlic, oregano, olive oil, pita bread, cucumber, tomatoes, red onion, and Tzatziki sauce.
Preparation: Marinate chicken in yogurt, lemon juice, garlic, oregano, and olive oil. Grill until cooked. Serve in pita with veggies and Tzatziki.
Day 21:
Vegetable Stir Fry with Tofu
Ingredients: Tofu, mixed vegetables, soy sauce, sesame oil, garlic, and ginger.
Preparation: Sauté veggies and tofu in sesame oil, add garlic and ginger, stir well. Add soy sauce and stir well before serving.
Week 4: Mastering the Balance
You’re already in your fourth week now – great job for sticking with OMAD for so long! Here are seven more recipes to make your fourth week delicious and exciting.
Day 22:
Chicken Caprese Salad
Ingredients: Chicken breasts, fresh mozzarella, tomatoes, fresh basil, balsamic glaze, olive oil, salt, and pepper.
Preparation: Grill chicken until fully cooked. Arrange sliced mozzarella, tomatoes, and chicken on a plate. Drizzle with balsamic glaze, olive oil, and top with fresh basil.
Day 23:
Vegetable Stuffed Peppers
Ingredients: Bell peppers, quinoa, black beans, corn, tomatoes, cheese, garlic, olive oil, salt, and pepper.
Preparation: Cut tops off peppers, remove seeds. Cook quinoa, mix with beans, corn, tomatoes, garlic, salt, and pepper. Stuff peppers, top with cheese, bake until cheese is bubbly.
Day 24:
Spaghetti Squash Pad Thai
Ingredients: Spaghetti squash, chicken breast, shrimp, bean sprouts, carrots, green onions, peanuts, egg, soy sauce, fish sauce, lime juice, brown sugar, garlic, and ginger.
Preparation: Roast spaghetti squash. Sauté chicken, shrimp, garlic, and ginger. Mix soy sauce, fish sauce, lime juice, and brown sugar, add to pan. Stir in cooked squash, veggies, egg and cook until egg is set. Top with peanuts.
Day 25:
Baked Lemon Garlic Tilapia
Ingredients: Tilapia fillets, lemon juice, garlic, butter, parsley, salt, and pepper.
Preparation: Mix butter, garlic, lemon juice, salt, and pepper, pour over tilapia. Bake until fish flakes easily. Garnish with parsley.
Day 26:
Vegetarian Shepherd’s Pie
Ingredients: Lentils, vegetable broth, carrots, celery, peas, corn, mashed potatoes, garlic, olive oil, salt, and pepper.
Preparation: Cook lentils in broth, sauté veggies in olive oil, mix with lentils. Spread in a dish, top with mashed potatoes, bake until top is golden.
Day 27:
Grilled Steak with Chimichurri Sauce
Ingredients: Steak, parsley, cilantro, olive oil, vinegar, garlic, red pepper flakes, salt, and pepper.
Preparation: Grill steak to desired doneness. Blend herbs, garlic, oil, vinegar, red pepper flakes, salt, and pepper to make chimichurri. Serve steak with sauce.
Day 28:
Roasted Vegetable Quinoa Bowl
Ingredients: Quinoa, mixed vegetables (zucchini, bell peppers, cherry tomatoes), olive oil, balsamic vinegar, garlic, salt, and pepper.
Preparation: Roast veggies with olive oil, garlic, salt, and pepper. Cook quinoa. Mix veggies and quinoa, drizzle with balsamic vinegar.
Bonus Days: Extra Recipes for Every Month but February
We know the four weeks are over, but hey! This is a one-month meal plan, not a four-week meal plan. So, unless you are doing this OMAD month in February, you will need two or three more recipes. Here they are, giving your OMAD journey a smooth and delicious ending.
Day 29:
Stuffed Acorn Squash
Ingredients: Acorn squash, ground turkey, quinoa, cranberries, walnuts, sage, thyme, olive oil, salt, and pepper.
Preparation: Halve and roast the acorn squash. Cook turkey and quinoa, mix with cranberries, walnuts, sage, and thyme. Fill squash halves with mixture, bake until bubbly.
Day 30:
Chickpea Spinach Curry
Ingredients: Chickpeas, spinach, coconut milk, onion, garlic, ginger, curry powder, turmeric, cumin, olive oil, salt, and pepper.
Preparation: Sauté onion, garlic, and ginger, add spices, then chickpeas, coconut milk, and simmer. Stir in spinach until wilted. Serve warm.
Day 31:
Zucchini Noodle Pesto Bowl
Ingredients: Zucchini, cherry tomatoes, grilled chicken, homemade or store-bought pesto, pine nuts, salt, and pepper.
Preparation: Spiralize zucchini into noodles. Toss with pesto, top with grilled chicken, cherry tomatoes, and pine nuts.
Wrapping Up Your OMAD Adventure
Trying out the One Meal a Day (OMAD) diet for a month can be an eye-opener. It can show us how simple and nourishing a single meal can be. However, it's just one way to approach fasting. You might find that a different style, like Intermittent Fasting with a longer eating window, suits you better. That’s okay too - it's all about finding what fits into your lifestyle while keeping health at the forefront.
If you don’t feel comfortable with instantly jumping into OMAD, then starting small - maybe with a shorter fasting period - and working your way up, can make the transition smoother.
OMAD or not, the key is to keep your meals balanced and enjoyable. With a variety of recipes and the right support, you can make fasting a sustainable and rewarding part of your life. It can also help you find balance. So, explore the recipes, find what works for you, and take the first step towards a healthier you!
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