Best OMAD Meals Ideas: Beginners Guide to Eating Intuitively

Best OMAD Meals Ideas: Beginners Guide to Eating Intuitively


In the era of ever-evolving diet trends and weight loss strategies, the One Meal a Day (OMAD) diet has gained significant attention and beginners are looking for the best OMAD meals ideas.

If you’ve stumbled upon this article, chances are you’ve heard about OMAD and are curious to know what it entails, how it works, and whether it’s a suitable choice for you, especially if you’re just starting.

Well, you’re in the right place because this comprehensive guide is tailored specifically for beginners who want to explore the world of OMAD.

The OMAD Diet Demystified

Before we dive into the specifics of what to eat on the OMAD diet, let’s unravel the essence of this intriguing dietary approach. The OMAD diet is a form of intermittent fasting that, as the name suggests, revolves around eating only one meal a day. This meal is typically consumed within a one-hour window, while the remaining 23 hours are dedicated to fasting.

For many beginners, the mere thought of abstaining from food for such extended periods can be intimidating. You might be wondering if it’s even possible to go without eating for that long or whether it’s a sustainable and healthy choice. Let’s address these concerns and more as we break down the OMAD diet step by step.

Conditioned Hunger Response: A Key Insight

When embarking on the OMAD journey, it’s natural to anticipate intense hunger pangs and a constant growling in your stomach. However, here’s an interesting fact that might ease your apprehension: much of the hunger you feel throughout the day is a conditioned response, not a true physiological need for sustenance.

This phenomenon was famously observed by Nobel Prize winner Ivan Pavlov, who noticed that hunger can be a highly suggestible state. In essence, our bodies become accustomed to eating at certain times, whether due to breakfast, lunch, or dinner rituals, and even snacking while watching TV.

These routines create conditioned hunger responses, where your body expects food not because it’s genuinely hungry but because it’s “time” to eat.

Breaking Free from Conditioned Hunger

The beauty of the OMAD diet lies in its potential to break these conditioned hunger responses. By practicing fasting and refraining from constant snacking and meal rituals, you can retrain your body to experience genuine hunger only when it truly needs nourishment.

This is a fundamental shift in your relationship with food, allowing you to develop a healthier and more intuitive approach to eating.

To make the transition smoother, consider gradually easing into OMAD by eliminating snacks and meals one at a time. Additionally, you can incorporate appetite-suppressing aids like black coffee, apple cider vinegar, and sugar-free tea into your fasting hours.

While it may take some time, your body will adapt to this new way of eating, and the initial hunger pangs will subside.

What to Eat: The OMAD Meal

Now, let’s delve into the heart of the matter: what to eat when you finally break your fast with that one glorious meal. Contrary to what you might think, the OMAD diet is not about extreme calorie restriction or eliminating entire food groups. Instead, it’s about nourishing your body with the right foods while savoring the freedom of enjoying a full meal.

As a beginner, it’s crucial not to impose strict calorie limitations or macro-nutrient restrictions, as this can lead to binge eating. Instead, aim to include all three macro-nutrients: protein, carbohydrates, and fats. This balance is vital for overall health and will prevent you from feeling deprived.

When selecting your OMAD meal, focus on single-ingredient, real foods. These are foods that contain only one natural ingredient, such as fruits, vegetables, rice, potatoes, oats, and lean proteins like chicken, turkey, and fish. The goal is to keep your meal as unprocessed as possible, steering clear of packaged and processed foods.

Watch Best OMAD Meals Ideas

Building Your OMAD Plate

Now, let’s create your OMAD plate. Imagine a large dinner plate before you. To get the most out of your OMAD meal, follow these guidelines:

  • Protein: Allocate approximately 40% of your plate to your protein source. While it might be challenging to consume one gram of protein per pound of body weight in a single meal, don’t worry. Fasting itself can help preserve muscle mass, especially when combined with a consistent weight training program.
  • Fats and Carbs: The remaining 60% of your plate can be filled with a combination of fats and carbs. These can come from sources like avocados, cooking oils, rice, and whole grains. The key is to embrace a diverse range of foods while keeping processed options at bay.

Fill your plate generously; it’s unlikely that you’ll exceed your daily calorie limit with a wholesome, single-ingredient meal. In fact, you should be more concerned about getting enough calories rather than overindulging.

The Vital Role of Vegetables

In addition to your main plate, an essential component of your OMAD meal is a large bowl filled with 2 to 3 cups of vegetables. These vegetables can be cooked, seasoned, and made as flavorful as you desire.

Consuming an ample amount of vegetables ensures you receive a plethora of essential nutrients, even with just one meal a day.

To make your eating experience even more satisfying and to help curb your appetite, start your meal by devouring your bowl of vegetables. This will take the edge off your hunger, making it easier to control your portions for the remainder of your meal.

Listen to Your Body

Following the above best OMAD meals ideas, by the time you finish your plate of real, whole foods and your bowl of vegetables, you’ll likely feel extremely full. However, the OMAD diet is all about listening to your body.

If you still feel hungry after your meal, don’t hesitate to eat more single-ingredient foods or incorporate healthy snacks like fruits, seeds, and nuts.

Remember, the OMAD diet may seem simple on the surface, but its effectiveness lies in its ability to teach you to respond to your body’s natural hunger cues, not external schedules or calorie counters.

Flexibility and OMAD

One of the key strengths of the OMAD diet is its flexibility. It’s not about rigid rules; rather, it’s a framework that can be adapted to your individual needs and preferences. If you find that your energy levels dip during workouts, consider adding an extra meal on some days to ensure you’re getting enough calories. OMAD doesn’t mean you have to eat one meal a day every single day.

In fact, there will be days when your hunger doesn’t align with your scheduled mealtime, and that’s perfectly normal. If you find yourself less hungry on a particular day, don’t force yourself to eat. Conversely, if you’re ravenous on another day, it’s okay to have an additional meal. The key is to maintain an overall caloric deficit over time.

A Word on Junk Food

While the focus of the OMAD diet is on real, wholesome foods, it doesn’t mean you have to banish indulgent treats entirely. If your goal is weight maintenance rather than weight loss, you can incorporate occasional junk food into your OMAD meal.

However, it’s advisable to consume these treats after you’ve enjoyed your single-ingredient foods to prevent overindulgence. Prioritizing nutrient-rich options ensures you’re meeting your body’s needs before indulging in less nutritious fare.


In summary, the One Meal a Day (OMAD) diet is a form of intermittent fasting that involves consuming a single meal within a one-hour window, while fasting for the remaining 23 hours. As a beginner, it’s crucial to understand that much of the hunger experienced throughout the day is conditioned and that OMAD can help retrain your body to eat intuitively.

When planning your OMAD meal, prioritize real, whole foods and aim for a balance of protein, fats, and carbohydrates. Don’t forget to incorporate a generous serving of vegetables for added nutrition. Listen to your body’s hunger cues, and be flexible in your approach to OMAD to suit your individual needs and goals.

Lastly, remember that the OMAD diet is a tool for improving your relationship with food and developing a healthier approach to eating. While it can be an effective weight loss strategy, it should always be approached with a focus on overall health and well-being.


About the Author

Leveraging her 40+ years in health & fitness as well as the latest biohacking and longevity breakthroughs, Peak Performance Coach, Biggi Fraley, helps you remain healthy, fit, and active so that you can age gracefully, stay independent, and embark on exciting new chapters in life.