.svg.avif)
OMAD 7-day menu — balanced, simple and filling
If you've chosen the OMAD lifestyle — one meal a day — you're probably wondering what that meal should look like to be complete, filling and balanced. We have prepared for you a 7-day menu with simple recipes, accessible and adapted to the nutritional needs specific to intermittent fasting.
Every meal is thought out to provide between 1,800 and 2,200 kcal, along with an optimal intake of protein, fiber and healthy fats.
Day 1
• Grilled chicken breast (200g)
• Baked sweet potatoes (200g)
• Green salad with avocado, olive oil, lemon
• Boiled egg + 2 slices of whole grain bread
Calories:~2,100 kcal | Proteins:110g | Fibers:30g
Day 2
• Baked salmon (180g)
• Quinoa (150g boiled)
• Salad of red cabbage, carrot and hemp seeds
• 1 Greek yogurt + a few nuts
Calories:~2,000 kcal | Proteins:105g | Fibers:27g
Day 3
• Lean beef (200g) with mushrooms pulled to the pan
• Basmati rice (150g cooked)
• Salad with green and pomegranate mix
• 1 egg + 2 squares dark chocolate
Calories:~2,200 kcal | Proteins:120g | Fibers:33g
Day 4
• Chickpea stew with spinach and tomatoes (large portion)
• Cucumber and red onion salad
• Tofu cheese + 2 slices of bread with seeds
• 1 ripe banana
Calories:~1,900 kcal | Proteins:95g | Fibers:35g
Day 5
• Turkey steak (180g) with grilled zucchini
• Mashed potatoes (150g)
• Salad mix with sunflower seeds
• 1 goat yogurt + berries
Calories:~2,000 kcal | Proteins:100 g | Fibers:28g
Day 6
• Lentil burger + fried egg
• Beet salad with horseradish and arugula
• Whole grain bread + avocado + garlic
• 1 tangerine
Calories:~1,850 kcal | Proteins:90g | Fibers:32g
Day 7
• Steamed white fish (cod, trout — 200g)
• Brown rice (150g) + broccoli + carrot
• Salad with hemp oil
• Protein yogurt + coconut flakes
Calories:~2,100 kcal | Proteins:110g | Fibers:29g
🔁 You can rotate these menus or adjust them according to allergies, preferences or caloric needs. The important thing is to keep quality of ingredients, table structureand nutritional density.
.jpg)
Yes! If you like them and give you satiety, you can repeat the menu without problems. Variety helps in the long run, but consistency is key in OMAD.
Yes, if it is well planned. OMAD meals should contain complete protein, good fats, fiber and quality carbohydrates. That's why our plan includes them all.
Technically, yes... but the results will look different. OMAD does not mean “anything in an hour”, but a meal that really feeds you, not just fills you up 😄
.svg)
