One Meal a Day

OMAD (One Meal a Day) is a form of intermittent fasting where you consume all your daily calories in a single meal. The amount of carbs and protein you can eat on an OMAD diet will depend on your individual calorie needs and macronutrient goals.

There is no one-size-fits-all answer to how many carbs and protein you should eat on an OMAD diet, as it will vary depending on your age, sex, weight, height, activity level, and overall health goals. However, here are some general guidelines to consider:

1. Carbohydrates: Aim for 10-30% of your daily calories to come from carbohydrates. This can include sources like rice, potatoes, sweet potatoes, fruits, vegetables, and whole grains. For example, if your daily calorie needs are 2000 calories, you can aim for 200-600 calories from carbohydrates, which is equivalent to 50-150 grams.
2. Protein: Aim for 15-35% of your daily calories to come from protein. This can include sources like lean meats, fish, eggs, dairy, legumes, and nuts. For example, if your daily calorie needs are 2000 calories, you can aim for 350-700 calories from protein, which is equivalent to 85-175 grams.

Here are some examples of how you can allocate your carbohydrates and protein intake on an OMAD diet:

• Carbohydrates:
  • 2 medium-sized sweet potatoes (100 grams)
  • 1 cup of cooked white rice (150 grams)
  • 1 cup of mixed vegetables (50 grams)
  • 1 medium-sized apple (30 grams)
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• Protein:
  • 3 oz of grilled chicken breast (24 grams)
  • 1 cup of cooked lentils (18 grams)
  • 1 cup of Greek yogurt (20 grams)
  • 1/2 cup of almonds (10 grams)
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It's important to note that these are just examples and you may need to adjust your intake based on your individual needs. It's also important to make sure you're getting enough fiber, vitamins, and minerals in your diet. Consult with a registered dietitian or a healthcare professional to determine the best macronutrient ratio for your specific needs.