Unlock the secret to unstoppable energy and rapid fat loss! Discover the one meal you MUST eat daily on a One Meal A Day (OMAD) plan — experts say it’s the miracle combo that melts belly fat overnight and supercharges your metabolism like never before!

What to Eat on Intermittent Fasting: A 7-Day Sample Meal Plan for One Meal a Day (OMAD)

Hello Health Champions! Many of you have been asking me what to eat while practicing intermittent fasting, especially when doing One Meal A Day (OMAD). So today, I’m sharing a seven-day sample meal plan—this is actually what I ate last week. I have a feeling some of the meals will surprise you!

Why OMAD and Intermittent Fasting?

Before jumping into the meal plan, let me quickly explain the benefits of OMAD combined with intermittent fasting.

The core idea behind OMAD is to reduce insulin levels. Why reduce insulin? Because insulin is the main hormone responsible for weight gain. Lower insulin levels make it easier to burn fat, lose weight, and improve insulin sensitivity—which helps reverse type 2 diabetes and metabolic issues.

Two main things drive insulin spikes:

Carbohydrate intake

Meal frequency

If you eat many meals and snacks throughout the day, you trigger insulin multiple times. If those meals are high-carb, insulin spikes are even bigger. So OMAD and a low-carb (or ketogenic) diet drastically reduce insulin levels by limiting both how often and how much insulin is needed.

Reducing insulin not only aids weight loss but also fights insulin resistance, which is linked to about 90% of chronic degenerative diseases today. Plus, fasting improves longevity and strengthens the immune system.

Sample OMAD Meal #1: Sausage with Vegetable Scrambled Eggs

One day, I had a simple but delicious breakfast-like dinner: sausage with vegetable scrambled eggs—a variant of an omelet.

Start by sautéing onion and bell pepper in butter.

Scramble three eggs and mix with the veggies.

Cook some sausage on the side.

Serve everything topped with cheese and slices of avocado.

This meal totaled about 1,350 calories, with 77% of calories from fat, 20% from protein, and only 3% from carbohydrates. It’s a strongly ketogenic meal that supports fat-burning while keeping insulin low.

Sample OMAD Meal #2: Hamburger Salad

Another day, I enjoyed a hamburger salad—classic, versatile, and easy to modify.

Use 20% fat ground beef, browned with malty seasoning and salt.

Toss together lettuce, tomato, onion, bell pepper, avocado, cheese, and bacon bits.

Dress simply with olive oil, vinegar, salt, and pepper—no commercial dressings with seed oils!

This meal provided around 1,450 calories, with 79% fat, 19% protein, and only 2% carbohydrates (mostly from leafy greens).

Transitioning to OMAD: Be Gentle With Yourself

If you’re used to eating high-carb and multiple meals per day, your body might protest if you try to jump straight into OMAD and keto. So don’t rush it!

Start by reducing carbs gradually—maybe 10% less per week.

Slowly shorten your eating window—from 16 hours eating down to 8, then 6, then 4 hours.

Once fat-adapted, moving to OMAD becomes effortless and painless.

Sample OMAD Meal #3: Fajitas Without Tortillas

Who says you can’t have fajitas on OMAD? Just skip the tortillas.

Make guacamole with onion, garlic, lemon juice, salt, and pepper.

Chop tomatoes and raw onion for Pico de Gallo.

Use refried beans—but watch out for soybean oil in store-bought versions; add your own lard instead.

Sauté onion, bell pepper in olive oil.

Grill skirt steak seasoned with salt and pepper, 1-2 minutes per side.

Serve with sour cream.

This meal clocks in around 1,300 calories with 71% fat, 19% protein, and 10% carbohydrates. If you want to stay stricter keto, omit the beans, reducing carbs further.

Sample OMAD Meal #4: Lamb Chops with Cauliflower Casserole & Tabbouleh

Lamb chops are a favorite for a big, satisfying meal.

Roast cauliflower with garlic and olive oil for 15 minutes.

Mix with sour cream and cheese, bake for another 15 minutes.

Make tabbouleh without bulgur wheat—replace it with chopped pecans, parsley, lemon peel and juice, onions, olive oil, salt, and pepper.

Grill lamb chops seasoned simply with salt and pepper.

This meal has around 1,700 calories with 74% fat, 22% protein, and 5% carbohydrates—a classic ketogenic ratio.

Sample OMAD Meal #5: Ribeye Steak with Roasted Broccoli and Cream Sauce

Steak is an OMAD staple.

Roast broccoli with garlic, cover with foil, bake 15 minutes.

Add cheese, then broil 5-8 minutes for a golden finish.

Pan-fry asparagus in butter, seasoning with lemon or vinegar, salt, and pepper.

Grill ribeye steak (about 15% fat).

Make a creamy sauce from crème fraîche with a splash of cognac or cooking wine, warmed gently in the pan.

This meal provides about 1,658 calories, 69% fat, 26% protein, and 5% carbs.

How Many Calories Should You Eat on OMAD?

One challenge of OMAD is eating enough calories in one sitting—especially if you’re very active or lean.

If you burn 2,500+ calories daily and are thin and insulin-sensitive, 1,300-1,500 calories might not be enough every day. You may need OMAD some days, then larger or multiple meals on others.

If you are overweight with plenty of fat reserves, eating 1,200-1,500 calories allows your body to burn fat for energy comfortably, often burning an extra 500-1,500 calories from body fat. This is why hunger is often not an issue on OMAD.

Nutritional Adequacy on OMAD and Keto

A common misconception is that eating one meal a day or keto leads to nutrient deficiencies. But that’s not true if:

You eat whole, quality foods—avoid processed foods that lack nutrients.

Meals are rich, dense, and satisfying—mostly from fats which help fill you up and stabilize blood sugar.

You focus on low-carb veggies, quality proteins, and healthy fats.

Macros on OMAD: Not Critical but Helpful

Typical ketogenic macros are roughly:

75% calories from fat

20% from protein

5% from carbohydrates

But on OMAD, hitting exact macros isn’t as critical as with multiple meals. Since you eat once, you naturally end up eating calorie-dense, fat-rich meals.

For example, 5% carbs would be about 25 grams net carbs per day. Some people tolerate 50 grams or even 75 grams depending on their metabolic health and goals.

Final Tips for Success on OMAD

Be patient and gradually transition to low-carb and fewer meals.

Focus on whole, unprocessed foods cooked from scratch.

Keep meals rich and satisfying to prevent hunger and cravings.

Pay attention to your body’s signals and adjust calories accordingly.

Stay hydrated and consider electrolytes to avoid “keto flu.”

Intermittent fasting and OMAD can be powerful tools to improve your health, reduce insulin resistance, lose weight, and enhance longevity. Hopefully, this meal plan and these tips inspire you to try OMAD with confidence and enjoy delicious, satisfying meals every day.

If you’d like, I can also help you create a printable PDF version of this meal plan or provide recipes for each meal!