20 Delicious OMAD Meal Ideas: Make Your Fasting More Enjoyable

If you’re following the OMAD (One Meal A Day) approach, you already know how important it is to make that single meal truly count. But finding satisfying, nutritious, and enjoyable OMAD meal ideas can be challenging.

Whether you’re looking to boost your energy, maintain a healthy diet, or just spice up your fasting routine, we’ve got you covered.

In this guide, we’ll walk you through 20 delicious OMAD meal ideas that are easy to prepare, nourishing, and designed to help you stick to your fasting goals while keeping things tasty and exciting. From hearty protein-packed dishes to flavorful plant-based options, there’s something here for every taste.

1- Grilled Salmon with Quinoa Salad

A high-protein, omega-3-rich meal that is light yet satisfying. It is an excellent choice and one of the best OMAD meal Ideas.

Preparation Time: 10 minutes – Cooking Time: 15 minutes

Ingredients:

  • 1 salmon fillet (200g)
  • 1 cup cooked quinoa
  • 1/2 cup cherry tomatoes
  • 1/4 cucumber, sliced
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Instructions:

  1. Season the salmon with salt, pepper, and a little olive oil. Grill it for 5-7 minutes on each side until cooked.
  2. Toss the quinoa, cherry tomatoes, and cucumber in olive oil and lemon juice.
  3. Serve the grilled salmon on top of the quinoa salad.

Nutrition Facts (per serving):

  • Calories: 420 kcal
  • Protein: 35g
  • Carbohydrates: 25g
  • Fat: 20g

2- Chicken Caesar Salad

A protein-packed, low-carb classic dish for your OMAD meal Ideas list.

Chicken Caesar Salad (omad meal ideas)

Preparation Time: 5 minutes – Cooking Time: 15 minutes

Ingredients:

  • 1 grilled chicken breast (200g)
  • 4 cups romaine lettuce, chopped
  • 2 tbsp Caesar dressing
  • 1 tbsp Parmesan cheese
  • Croutons (optional)

Instructions:

  1. Grill the chicken breast until fully cooked, then slice.
  2. Toss lettuce with dressing, top with grilled chicken slices, and sprinkle Parmesan cheese.
  3. Add croutons for extra crunch if desired.

Nutrition Facts (per serving):

  • Calories: 450 kcal
  • Protein: 40g
  • Carbohydrates: 10g
  • Fat: 30g

3- Beef Stir Fry with Broccoli

A quick and easy meal with high protein and lots of veggies.

Beef Stir Fry with Broccoli (OMAD meal ideas for fasting)

Preparation Time: 10 minutes – Cooking Time: 10 minutes

Ingredients:

  • 200g beef strips
  • 1 cup broccoli florets
  • 1 bell pepper, sliced
  • 1 tbsp soy sauce
  • 1 tbsp olive oil

Instructions:

  1. Heat olive oil in a pan and stir-fry the beef until browned.
  2. Add broccoli and bell peppers, and stir-fry for another 5-7 minutes.
  3. Drizzle soy sauce over and serve.

Nutrition Facts (per serving):

  • Calories: 380 kcal
  • Protein: 35g
  • Carbohydrates: 15g
  • Fat: 20g

4- Eggplant Parmesan

A low-carb, vegetarian version of the classic comfort dish.

Eggplant Parmesan

Preparation Time: 10 minutes – Cooking Time: 25 minutes

Ingredients:

  • 1 large eggplant
  • 1 cup marinara sauce
  • 1/2 cup mozzarella cheese
  • 1/4 cup Parmesan cheese
  • Olive oil

Instructions:

  1. Slice eggplant into rounds, brush with olive oil, and bake for 20 minutes at 200°C.
  2. Top baked eggplant with marinara sauce and cheese. Return to oven until cheese melts.
  3. Serve hot with a sprinkle of Parmesan.

Nutrition Facts (per serving):

  • Calories: 300 kcal
  • Protein: 15g
  • Carbohydrates: 25g
  • Fat: 20g

5- Greek Salad with Chicken

A refreshing, Mediterranean-inspired salad perfect for OMAD meal ideas.

Preparation Time: 10 minutes – Cooking Time: 15 minutes

Ingredients:

  • 1 grilled chicken breast (200g)
  • 1/2 cucumber, diced
  • 1/2 cup cherry tomatoes
  • 1/4 cup feta cheese
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Instructions:

  1. Grill the chicken and slice it thin.
  2. Toss cucumber, tomatoes, and feta in olive oil and lemon juice.
  3. Top with chicken and serve.

Nutrition Facts (per serving):

  • Calories: 450 kcal
  • Protein: 40g
  • Carbohydrates: 10g
  • Fat: 30g

6- Vegan Buddha Bowl

A nutritious, plant-based meal packed with protein and fiber.

Vegan Buddha Bowl

Preparation Time: 15 minutes – Cooking Time: 20 minutes

Ingredients:

  • 1/2 cup cooked quinoa
  • 1/2 avocado
  • 1/2 cup chickpeas
  • 1/2 cup roasted sweet potatoes
  • 1 tbsp tahini dressing

Instructions:

  1. Arrange quinoa, avocado, chickpeas, and sweet potatoes in a bowl.
  2. Drizzle with tahini dressing and serve.

Nutrition Facts (per serving):

  • Calories: 480 kcal
  • Protein: 15g
  • Carbohydrates: 60g
  • Fat: 20g

7- Shrimp and Zoodles

A low-carb, high-protein meal with spiralized zucchini noodles.

Shrimp and Zoodles (OMAD meal ideas)

Preparation Time: 10 minutes – Cooking Time: 10 minutes

Ingredients:

  • 200g shrimp, peeled and deveined
  • 2 zucchini, spiralized
  • 1 tbsp olive oil
  • 2 garlic cloves, minced

Instructions:

  1. Sauté garlic in olive oil, then add shrimp and cook until pink.
  2. Add zucchini noodles and cook for 2-3 minutes.
  3. Serve with a sprinkle of parsley.

Nutrition Facts (per serving):

  • Calories: 350 kcal
  • Protein: 30g
  • Carbohydrates: 10g
  • Fat: 20g

8- Avocado and Tuna Salad

This is a light yet filling one of the Omad meal ideas, featuring healthy fats from avocado and lean protein from tuna.

Avocado and Tuna Salad

Preparation Time: 5 minutes – Cooking Time: None

Ingredients:

  • 1 can of tuna (in water), drained
  • 1 ripe avocado
  • 1/4 red onion, finely chopped
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Instructions:

  1. Mash the avocado in a bowl.
  2. Add the drained tuna, red onion, lemon juice, salt, and pepper.
  3. Mix until well combined and serve.

Nutrition Facts (per serving):

  • Calories: 400 kcal
  • Protein: 30g
  • Carbohydrates: 10g
  • Fat: 25g

9- Steak and Spinach Salad

A hearty meal featuring nutrient-dense spinach and protein-rich steak.

Steak and Spinach Salad

Preparation Time: 10 minutes – Cooking Time: 10-12 minutes

Ingredients:

  • 200g ribeye steak
  • 2 cups fresh spinach
  • 1/4 red bell pepper, sliced
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Season the steak with salt and pepper, then grill or pan-sear until desired doneness (medium-rare recommended).
  2. Slice the steak and place it over a bed of fresh spinach and red bell peppers.
  3. Drizzle with olive oil and serve.

Nutrition Facts (per serving):

  • Calories: 550 kcal
  • Protein: 40g
  • Carbohydrates: 5g
  • Fat: 40g

10- Egg and Veggie Scramble

A protein-packed, low-carb meal perfect for breakfast or dinner.

Egg and Veggie Scramble

Preparation Time: 5 minutes – Cooking Time: 5 minutes

Ingredients:

  • 3 large eggs
  • 1/2 cup bell peppers, diced
  • 1/4 cup spinach
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Heat olive oil in a pan and sauté bell peppers until softened.
  2. Add spinach and cook for 1-2 minutes.
  3. Crack eggs into the pan and scramble until fully cooked. Season with salt and pepper.

Nutrition Facts (per serving):

  • Calories: 300 kcal
  • Protein: 20g
  • Carbohydrates: 5g
  • Fat: 20g

11- Chickpea and Avocado Salad

A plant-based, protein-rich meal with creamy avocado and crunchy chickpeas.

Chickpea and Avocado Salad

Preparation Time: 10 minutes – Cooking Time: None

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1 avocado, diced
  • 1/4 cup cherry tomatoes
  • 1 tbsp olive oil
  • 1 tbsp lemon juice

Instructions:

  1. In a bowl, mix chickpeas, avocado, and cherry tomatoes.
  2. Drizzle with olive oil and lemon juice, and toss to combine.
  3. Season with salt and pepper.

Nutrition Facts (per serving):

  • Calories: 400 kcal
  • Protein: 15g
  • Carbohydrates: 35g
  • Fat: 20g

12- Pesto Zucchini Noodles with Chicken

A low-carb, refreshing meal featuring zucchini noodles topped with grilled chicken and pesto.

Pesto Zucchini Noodles with Chicken (OMAD meal ideas)

Preparation Time: 10 minutes – Cooking Time: 10 minutes

Ingredients:

  • 1 chicken breast (200g)
  • 2 zucchini, spiralized
  • 2 tbsp pesto
  • 1 tbsp olive oil

Instructions:

  1. Grill the chicken breast until fully cooked, then slice.
  2. In a separate pan, sauté the zucchini noodles in olive oil for 2-3 minutes.
  3. Toss the zoodles with pesto and top with the grilled chicken.

Nutrition Facts (per serving):

  • Calories: 450 kcal
  • Protein: 35g
  • Carbohydrates: 8g
  • Fat: 30g

13- Stuffed Bell Peppers

Bell peppers stuffed with a savory mix of ground turkey and veggies for a nutrient-dense meal.

Stuffed Bell Peppers (OMAD meal ideas and recipes)

Preparation Time: 10 minutes – Cooking Time: 20 minutes

Ingredients:

  • 2 bell peppers
  • 200g ground turkey
  • 1/2 cup quinoa, cooked
  • 1/4 onion, diced
  • 1 tbsp olive oil
  • Salt and pepper to taste

Instructions:

  1. Preheat the oven to 180°C. Slice the tops off the bell peppers and remove seeds.
  2. Sauté onion and ground turkey in olive oil until browned, then mix in quinoa.
  3. Stuff the peppers with the turkey mixture and bake for 20 minutes.

Nutrition Facts (per serving):

  • Calories: 500 kcal
  • Protein: 35g
  • Carbohydrates: 30g
  • Fat: 25g

14- Vegan Lentil Soup

A comforting and filling lentil soup that’s rich in plant-based protein and fiber.

Vegan Lentil Soup

Preparation Time: 10 minutes – Cooking Time: 30 minutes

Ingredients:

  • 1 cup dried lentils
  • 1 carrot, diced
  • 1 celery stalk, diced
  • 1 onion, chopped
  • 1 tbsp olive oil
  • 4 cups vegetable broth

Instructions:

  1. In a pot, sauté onion, carrot, and celery in olive oil until soft.
  2. Add lentils and vegetable broth, bring to a boil, then simmer for 25 minutes.
  3. Season with salt and pepper and serve.

Nutrition Facts (per serving):

  • Calories: 400 kcal
  • Protein: 25g
  • Carbohydrates: 50g
  • Fat: 10g

15- Shrimp and Asparagus Stir Fry

A quick and delicious stir fry that’s light but packed with protein and nutrients.

Shrimp and Asparagus Stir Fry

Preparation Time: 10 minutes – Cooking Time: 10 minutes

Ingredients:

  • 200g shrimp, peeled and deveined
  • 1 cup asparagus, chopped
  • 1 tbsp soy sauce
  • 1 tbsp olive oil

Instructions:

  1. Heat olive oil in a pan and cook shrimp until pink.
  2. Add asparagus and soy sauce, cooking for 3-5 minutes until tender.
  3. Serve hot.

Nutrition Facts (per serving):

  • Calories: 350 kcal
  • Protein: 30g
  • Carbohydrates: 10g
  • Fat: 20g

16- Pork Chops with Cauliflower Mash

Juicy pork chops served with a low-carb cauliflower mash for a hearty meal.

Preparation Time: 10 minutes – Cooking Time: 15 minutes

Ingredients:

  • 2 pork chops
  • 1 head of cauliflower, steamed
  • 1 tbsp butter
  • Salt and pepper to taste

Instructions:

  1. Grill or pan-sear pork chops for 5-7 minutes per side.
  2. Mash steamed cauliflower with butter, salt, and pepper.
  3. Serve pork chops with cauliflower mash.

Nutrition Facts (per serving):

  • Calories: 600 kcal
  • Protein: 40g
  • Carbohydrates: 15g
  • Fat: 45g

17- Taco Salad Bowl

A deconstructed taco in salad form, featuring ground beef, avocado, and veggies. A great addition to your OMAD meal ideas.

Taco Salad Bowl (OMAD meal Ideas and recipes)

Preparation Time: 10 minutes – Cooking Time: 10 minutes

Ingredients:

  • 200g ground beef
  • 2 cups lettuce, chopped
  • 1/2 avocado, diced
  • 1/4 cup shredded cheddar cheese
  • 1 tbsp sour cream
  • 1 tbsp salsa

Instructions:

  1. Brown the ground beef in a pan and season with taco spices.
  2. In a bowl, layer lettuce, avocado, cheese, sour cream, and salsa.
  3. Top with cooked ground beef and serve.

Nutrition Facts (per serving):

  • Calories: 500 kcal
  • Protein: 30g
  • Carbohydrates: 15g
  • Fat: 35g

18- Baked Salmon with Quinoa and Vegetables

A nutritious and satisfying meal featuring omega-3-rich salmon, fiber-packed quinoa, and a side of roasted vegetables.

Baked Salmon with Quinoa and Vegetables

Preparation Time: 10 minutes – Cooking Time: 20 minutes

Ingredients:

  • 1 salmon fillet (200g)
  • 1/2 cup quinoa, rinsed
  • 1 zucchini, sliced
  • 1 carrot, diced
  • 1 tbsp olive oil
  • Salt, pepper, and fresh lemon juice

Instructions:

  1. Preheat the oven to 180°C (350°F).
  2. Place the salmon on a baking sheet, season with salt, pepper, and lemon juice, then bake for 15-20 minutes.
  3. Cook the quinoa in 1 cup of water until fully absorbed.
  4. Toss zucchini and carrot with olive oil, then roast in the oven for 15 minutes alongside the salmon.
  5. Serve the salmon with quinoa and roasted vegetables.

Nutrition Facts (per serving):

  • Calories: 600 kcal
  • Protein: 35g
  • Carbohydrates: 30g
  • Fat: 35g

19. Coconut Curry Chicken

A flavorful, creamy coconut curry chicken with spices that pair well with a side of steamed rice or cauliflower rice for a low-carb option.

Coconut Curry Chicken (OMAD meal ideas preparation)

Preparation Time: 10 minutes – Cooking Time: 20 minutes

Ingredients:

  • 200g chicken breast, cubed
  • 1 cup coconut milk
  • 1 tbsp curry powder
  • 1/2 onion, diced
  • 1 clove garlic, minced
  • 1 tbsp olive oil
  • Salt and pepper to taste
  • Steamed rice or cauliflower rice (optional)

Instructions:

  1. Heat olive oil in a pan and sauté the onion and garlic until fragrant.
  2. Add the chicken and cook until browned on all sides.
  3. Stir in curry powder, coconut milk, salt, and pepper. Simmer for 10 minutes until thickened.
  4. Serve with steamed rice or cauliflower rice.

Nutrition Facts (per serving):

  • Calories: 550 kcal
  • Protein: 30g
  • Carbohydrates: 15g (without rice)
  • Fat: 40g

20- Mediterranean Chickpea Bowl

A refreshing and protein-packed plant-based meal, combining chickpeas, fresh vegetables, and a drizzle of olive oil for healthy fats.

Mediterranean Chickpea Bowl

Preparation Time: 10 minutes – Cooking Time: None

Ingredients:

  • 1 can chickpeas, drained and rinsed
  • 1/2 cucumber, diced
  • 1/2 red onion, diced
  • 10 cherry tomatoes, halved
  • 1/4 cup feta cheese (optional)
  • 1 tbsp olive oil
  • 1 tbsp lemon juice
  • Salt and pepper to taste

Instructions:

  1. In a large bowl, mix chickpeas, cucumber, red onion, and cherry tomatoes.
  2. Drizzle with olive oil and lemon juice, then toss to combine.
  3. Top with crumbled feta (optional) and season with salt and pepper.

Nutrition Facts (per serving):

  • Calories: 400 kcal
  • Protein: 15g
  • Carbohydrates: 40g
  • Fat: 15g

What you need to know…

The OMAD diet can be a powerful tool for those who want to simplify their eating schedule and focus on one nutrient-rich meal each day. With the 20 OMAD meal ideas shared here, you’ll have no trouble finding options that keep you feeling satisfied, energized, and on track with your fasting goals. Remember, it’s not just about reducing eating windows; it’s about maximizing the quality of your one meal. By incorporating a balance of proteins, fats, and carbs, you can make your OMAD experience both enjoyable and sustainable. Try these recipes and make your fasting lifestyle a breeze!

Frequently Asked Questions (FAQs)

Q: What exactly is the OMAD diet?
A: The OMAD diet stands for “One Meal A Day.” Essentially, it’s a type of intermittent fasting where you eat all of your daily calories in just one sitting, typically within a one-hour window.

Q: Is OMAD suitable for everyone?
A: OMAD works for some people, but it’s not necessarily a one-size-fits-all approach. Individuals with certain health conditions, or those who need more frequent meals, may not find OMAD suitable. It’s always best to check with a healthcare provider before diving in.

Q: Can I drink anything while fasting on OMAD?
A: Yes! While on OMAD, you can stay hydrated with calorie-free drinks like water, black coffee, or unsweetened tea throughout the day.

Q: Does OMAD help with weight loss?
A: OMAD can lead to weight loss by naturally cutting back on calorie intake and prolonging the fasting period. However, individual results can vary based on what you eat during your one meal and other factors like your activity level.

Q: What’s the best way to plan my OMAD meal?
A: For your one meal, focus on creating a balanced plate that includes a good mix of protein, healthy fats, and carbs to keep you full and provide the nutrients your body needs.

References

  1. https://books.google.com/books?hl=en&lr=&id=nhgIEAAAQBAJ&oi=fnd&pg=PA1&dq=omad+meal+ideas&ots=dDUBveyR1I&sig=iImthX9dTQ34S_XeyMJWfw_XmHA
  2. https://bodycompacademy.com/wp-content/uploads/2023/05/Pansini-L-One-Meal-A-Day-OMAD-is-there-merit-in-the-midst-of-madness.pdf
  3. https://books.google.com/books?hl=en&lr=&id=uf53EAAAQBAJ&oi=fnd&pg=PA1&dq=omad+meal+ideas&ots=4Z8FmU0E28&sig=Gy7WwTN3qZzW3hL_DvnxkHwcleQ
  4. https://books.google.com/books?hl=en&lr=&id=gzMAEAAAQBAJ&oi=fnd&pg=PA1&dq=omad+meal+ideas&ots=vcf-UB_tvy&sig=YopEzmJG-mMc1VGfCzlMas23afk
  5. https://drwillcole.com/fasting/how-the-almost-omad-diet-will-simplify-your-life
  6. https://books.google.com/books?hl=en&lr=&id=Vq6kEAAAQBAJ&oi=fnd&pg=PT4&dq=omad+meal+ideas&ots=NQSrGG_av9&sig=u3rxh8TM_EAVKutEhvEqFnSvK8I
  7. https://books.google.com/books?hl=en&lr=&id=bVC9DwAAQBAJ&oi=fnd&pg=PA1&dq=omad+meal+ideas&ots=1LhzWMRr8U&sig=aFkfVvhGlIjSusjgGG5i6a6CRj0