OMAD Meal Plan: One Meal A Day Guide + Free Schedule (2025)
Complete OMAD meal plan with 7-day menu, portion sizes, and timing guide. Learn how to eat one meal a day safely with our free personalized schedule generator.
HEALTH AND FITNESSDIY GUIDES
9/29/20259 min read
So you're curious about OMAD (One Meal A Day), and you're probably wondering if eating once a day is actually doable or just another extreme diet that'll have you thinking about food nonstop.
I'll be real with you. OMAD meal planning isn't for everyone. But if you're the right person at the right time, it's the easiest eating pattern out there. No meal prep headaches, no decision fatigue, no constant snacking. One solid meal and you're done for the day.
Let me show you how to actually pull this off without messing up your nutrition or going crazy.
What You're Getting Here
A complete OMAD meal plan with real food examples (not just "eat healthy")
Exactly how to structure your one meal so you're not starving or stuffed
7-day sample menu with portion sizes
How to avoid the nutritional pitfalls most people fall into
A free schedule generator to plan your OMAD protocol
What is OMAD (One Meal A Day)?
OMAD means you eat all your daily food in one meal, usually over 1-2 hours. The rest of the day (22-23 hours), you're fasting.
It's technically intermittent fasting, just the most extreme version. 16/8 fasting gives you 8 hours to eat - OMAD squeezes everything into one sitting.
The appeal? Super simple. You literally think about food once a day. No breakfast choices, no lunch plans, no snacking. One meal, done right, move on.
The reality? You gotta plan that meal right, or you'll end up undernourished, dragging, and probably eating whatever's around.
Is OMAD Right for You?
OMAD works best if you:
Have experience with 16/8 or 18/6 fasting already
Want maximum meal simplicity
Genuinely aren't hungry throughout the day
Can eat 1,500-2,500 calories in one sitting comfortably
Have no history of disordered eating
OMAD is NOT for you if you:
Are new to fasting (start with 16/8 instead)
Have a history of binge eating
Need consistent energy for intense training
Are pregnant, breastfeeding, or under 18
Take medications that require food multiple times daily
Be honest with yourself here. This isn't a test of willpower. If your body does better with 2-3 meals, that's perfectly fine.
How to Structure Your OMAD Meal
Here's where most people mess up. They think "one meal" means one plate of food. Wrong. Your OMAD meal needs to cover all your nutritional needs in one sitting.
The OMAD Plate Formula
40% Protein - This is non-negotiable. You need 80-150g of protein depending on your weight and goals.
30% Carbohydrates - Complex carbs for energy and fiber. Think sweet potatoes, rice, quinoa, not candy bars.
20% Healthy Fats - Avocado, nuts, olive oil, fatty fish. Essential for hormone production and satiety.
10% Vegetables - High-volume, low-calorie, nutrient-dense. Fills you up without cramming in excess calories.
Protein Target for OMAD
You need roughly 0.8-1.0g of protein per pound of body weight. If you weigh 150 pounds, that's 120-150g of protein in ONE meal.
Example protein portions:
8 oz chicken breast = 60g protein
6 oz salmon = 40g protein
1 cup Greek yogurt = 20g protein
Total: 120g protein in one meal
Use our Protein Macro Calculator to dial in your exact numbers. Hitting protein is the difference between maintaining muscle and losing it on OMAD.
7-Day OMAD Meal Plan (Real Examples)
All meals are designed for a 1,800-2,000 calorie target. Adjust portions based on your needs.
Day 1: Power Bowl
8 oz grilled chicken breast
1.5 cups brown rice
1 cup roasted vegetables (broccoli, peppers, zucchini)
Half avocado, sliced
2 tbsp olive oil drizzled on veggies
Side: 1 cup berries with Greek yogurt
Macros: 140g protein, 180g carbs, 65g fat, ~1,950 calories
Day 2: Salmon Feast
8 oz baked salmon
2 medium sweet potatoes
2 cups sautéed spinach with garlic
1/4 cup almonds
Side: Banana with 2 tbsp almond butter
Macros: 120g protein, 190g carbs, 70g fat, ~1,900 calories
Day 3: Steak & Potatoes
8 oz sirloin steak
12 oz roasted baby potatoes
Large salad (mixed greens, tomatoes, cucumber)
2 tbsp balsamic vinaigrette
1 oz cheese on salad
Side: Apple slices with peanut butter
Macros: 135g protein, 170g carbs, 68g fat, ~1,950 calories
Day 4: Mexican Bowl
8 oz ground turkey (93% lean)
1.5 cups black beans
1 cup brown rice
Salsa, guacamole (1/4 avocado)
Shredded lettuce, tomatoes
1 oz cheese
Side: Protein smoothie (whey, banana, spinach)
Macros: 145g protein, 185g carbs, 60g fat, ~1,900 calories
Day 5: Mediterranean Plate
10 oz chicken thighs (skin removed)
1.5 cups quinoa
Roasted vegetables (eggplant, zucchini, peppers)
1/4 cup hummus
2 tbsp tahini
Side: Greek yogurt with honey and walnuts
Macros: 130g protein, 175g carbs, 72g fat, ~1,950 calories
Day 6: Burger Night
2 lean beef patties (6 oz total)
Whole wheat bun
Large side salad with olive oil
1 cup sweet potato fries (baked)
Side: Protein shake with berries
Macros: 125g protein, 180g carbs, 65g fat, ~1,900 calories
Day 7: Breakfast for Dinner
5 whole eggs + 3 egg whites scrambled
2 cups oatmeal with berries
2 tbsp almond butter mixed in oatmeal
Side of turkey sausage (3 links)
Mixed fruit bowl
Macros: 135g protein, 190g carbs, 68g fat, ~1,950 calories
Pro tip: Prep your OMAD meal ingredients in advance. When that eating window opens, you don't want to be scrambling to cook everything from scratch while starving.
When Should You Eat Your OMAD Meal?
Most people do best eating their one meal a day between 4-8 PM. Here's why:
Evening OMAD (5-7 PM) - Most Popular
✅ Fits with family dinners
✅ Social life stays intact
✅ Sleep comes easier on a full stomach
✅ Work productivity isn't interrupted by big meal
Afternoon OMAD (12-2 PM)
✅ Get it done early, fast through evening
✅ Good for early sleepers
❌ Might be hungry before bed
❌ Miss social dinner events
Late OMAD (7-9 PM)
✅ Fast through work day entirely
✅ Perfect for night owls
❌ Very close to bedtime (some people struggle sleeping)
Pick whatever fits your life and energy patterns. Use our Free Fasting Planner to test different eating windows and see what works.
What to Drink During Your 23-Hour Fast
Allowed (won't break fast):
Water (aim for 3+ liters daily)
Black coffee (helps suppress appetite)
Plain tea (green, black, herbal)
Sparkling water (unsweetened)
Electrolyte water (zero calorie, no sweeteners)
Not allowed:
Any drink with calories
Diet sodas (controversial, but artificial sweeteners can trigger hunger)
Milk, cream, or any additives in coffee
Bone broth (has calories)
Hydration is critical on OMAD. Thirst often masquerades as hunger. Calculate your exact needs with our Hydration Calculator, especially if you're training.
Common OMAD Mistakes (And How to Avoid Them)
Mistake 1: Not Eating Enough Protein
You can't build or maintain muscle on 50g of protein daily. Period. You need 80-150g minimum, all in that one meal.
Fix: Plan your protein first, then build the rest of the meal around it. Track for the first week to know you're hitting targets.
Mistake 2: Bingeing on Junk
Yes, you can technically eat anything in your window. But 2,000 calories of pizza and ice cream will leave you malnourished, low energy, and probably gaining fat.
Fix: Follow the 80/20 rule. 80% whole foods, 20% whatever you want. Structure, then flexibility.
Mistake 3: Eating Too Fast
Shoving 2,000 calories down in 15 minutes leads to digestive issues, bloating, and discomfort.
Fix: Take 30-60 minutes to eat. Start with protein, move to carbs and fats, finish with fruit or a small dessert if you want it.
Mistake 4: Skipping Electrolytes
23 hours of fasting depletes sodium, potassium, and magnesium fast. That headache and fatigue? Electrolyte deficiency, not hunger.
Fix: Use our fasting planner to get your electrolyte ranges. Add salt to your water during fasting hours.
Mistake 5: Starting with OMAD
If you've never fasted before, jumping straight to one meal a day is setting yourself up for failure. Your body needs time to adapt.
Fix: Start with 16/8 for 2-4 weeks, then move to 18/6 or 20/4, THEN try OMAD. Build up to it. Check our guide on 16/8 fasting to start properly.
OMAD for Weight Loss: Does It Work?
Yes, OMAD can absolutely work for weight loss. But not because of some metabolic magic. It works because eating one meal makes it harder to overeat.
Most people naturally eat 1,500-2,200 calories in one sitting, even when trying to stuff themselves. If your maintenance is 2,500 calories, you're in a 300-800 calorie deficit without counting.
Realistic expectations:
Week 1-2: Drop 3-6 pounds (mostly water weight)
Week 3-8: Lose 1-2 pounds per week (actual fat loss)
Month 3+: Sustainable 0.5-1.5 pounds weekly if you're doing it right
But here's the catch: OMAD for weight loss only works if you're eating whole foods and hitting protein targets. If you're pounding 2,500 calories of processed food, you won't lose anything.
Can You Build Muscle on OMAD?
Short answer: It's hard, but possible.
You can maintain muscle on OMAD if you hit your protein (0.8-1.0g per pound body weight) and train properly. Building new muscle is tougher because muscle protein synthesis works best with protein spread throughout the day.
If muscle building is your primary goal, 2-3 meals daily works better. If fat loss is the priority and you want to maintain muscle, OMAD can work with careful planning.
Use our macro calculator to ensure you're eating enough for your goals.
Who Should NOT Do OMAD
Skip OMAD entirely if you:
Are pregnant or breastfeeding
Have a history of eating disorders
Are under 18 years old
Take diabetes medication (especially insulin)
Have digestive issues (GERD, IBS)
Are underweight or recovering from illness
This isn't a game of who can eat the least. OMAD is a tool. If it doesn't fit your health situation, use a different tool.
Your OMAD Action Plan
Week 1: Prepare Don't jump in yet. Spend this week planning meals, shopping for ingredients, and testing eating windows. If you're not already fasting 18+ hours comfortably, start there first.
Week 2-3: Execute Commit to 14 days of OMAD. Eat between 5-7 PM daily. Track your meals to ensure you're hitting protein and calorie targets. Use our Fasting Protocol Planner to map out your exact schedule.
Week 4: Evaluate How do you feel? Energy levels steady or crashing? Losing weight without losing strength? If it's working, continue. If you're miserable, adjust. Maybe 20/4 fasting is your sweet spot, not OMAD.
Long-term: Flexibility OMAD doesn't have to be every day. Some people do OMAD weekdays, 16/8 on weekends. Find your rhythm. Consistency beats perfection.
The best OMAD meal plan is the one that fits your life and gives you results. Start with the structure I've given you, then adjust based on what your body tells you.
Stop overthinking. Start eating once a day if it makes sense for you. Or don't. You'll know within two weeks if this is your path.
Frequently Asked Questions
What is a good OMAD meal plan for beginners?
A solid OMAD meal plan for beginners is all about nutrient-dense whole foods with lots of protein. Aim for 40% protein (80-120g), 30% complex carbs (rice, potatoes, oats), 20% healthy fats (avocado, nuts, olive oil), and 10% veggies. Example: 8oz chicken, 1.5 cups rice, roasted vegetables, half an avocado, and Greek yogurt with berries. Eat somewhere between 5-7 PM for best results. Figure out your exact needs with our protein calculator.
Can you lose weight eating one meal a day?
Yeah, you can lose weight with one meal a day because it naturally puts you in a calorie deficit. Most people eat 1,500-2,200 calories in one sitting, even when they're trying to eat more. If you need 2,500 calories to maintain your weight, you're running a 300-1,000 calorie deficit. You'll probably lose 1-2 pounds of fat a week. But here's the thing - OMAD for weight loss only works if you're eating whole foods and hitting your protein (at least 0.8g per pound of body weight).
What should I eat for my one meal on OMAD?
Your OMAD meal should have: lean protein (8-10oz chicken, fish, or beef), complex carbs (1-2 cups rice, potatoes, or quinoa), healthy fats (avocado, nuts, olive oil), and veggies. Shoot for 80-150g protein depending on your weight. Example: grilled salmon with sweet potatoes, sautéed spinach, almonds, and some fruit with Greek yogurt on the side. Take 30-60 minutes to eat it. Don't rush.
When is the best time to eat your OMAD meal?
The best time for your one meal a day is usually between 5-7 PM. This lets you fast through work, eat with your family, and sleep better on a full stomach. Some people like eating around 12-2 PM so they can fast through the evening instead. Test out different times with our fasting planner. The right time is whatever you can actually stick with.
Is OMAD healthy or dangerous?
OMAD can be healthy if you do it right and get enough nutrition and protein (80-150g a day). It's not automatically dangerous for healthy adults. But skip it if you're pregnant, under 18, have any history with eating disorders, or take diabetes meds. The main stuff to watch out for - nutritional gaps if you're eating crap, losing muscle if your protein's too low, and stomach issues if you're shoveling food down too fast. If you're new to fasting, start with 16/8 first.
Can you build muscle on OMAD?
You can keep your muscle on OMAD if you hit your protein (0.8-1.0g per pound of body weight) and train regularly. Building new muscle is tougher though because muscle protein synthesis works better when you spread protein throughout the day. If gaining muscle is your main goal, eating 2-3 times a day works better. But if you're trying to lose fat while keeping muscle, OMAD can work fine. Figure out your exact protein needs with our macro calculator.
