🍽️ OMAD (One Meal a Day) Calculator
Plan your perfect OMAD schedule and track your single daily meal timing.
Plan Your OMAD Schedule
Your OMAD Schedule
Set your meal preferences and plan your OMAD schedule
What is the OMAD Diet?
OMAD, or One Meal a Day, is a form of intermittent fasting where you consume all of your daily calories within a single meal, typically within a one-hour window. This means you are fasting for approximately 23 hours each day. While it can be an effective strategy for weight loss and simplifying meal planning, it's an advanced fasting method that requires careful attention to nutrient intake to ensure you're meeting all your body's needs.
Before starting OMAD, it's important to be comfortable with other forms of intermittent fasting. You can explore other fasting methods on our site.
Choosing Your Optimal OMAD Meal Time
Morning OMAD (6-8 AM)
Great for early risers and those who prefer eating earlier in the day
- Better sleep quality
- More energy during the day
- Easier social dinners
Afternoon OMAD (12-2 PM)
Perfect balance between morning and evening schedules
- Balanced energy levels
- Good for work schedules
- Flexible social life
Evening OMAD (6-8 PM)
Most popular choice, aligns with social dining patterns
- Social dining
- Family meal time
- Relaxed eating experience
Tips for a Successful OMAD Lifestyle
Meal Planning
- Plan Nutrient-Dense Meals: Ensure your one meal is packed with vitamins, minerals, protein, and healthy fats.
- Include All Macronutrients: A balanced plate should include a source of protein (chicken, fish, tofu), healthy fats (avocado, nuts, olive oil), and complex carbohydrates (quinoa, sweet potatoes).
- Prepare in Advance: Meal prepping can help you stick to your plan and avoid unhealthy last-minute choices.
- Focus on Whole Foods: Prioritize unprocessed, whole foods to maximize nutrient intake. Check out our OMAD meal ideas for inspiration.
During Your Fast
- Stay Hydrated: Drink plenty of water, black coffee, or herbal tea throughout the day.
- Keep Busy: Distract yourself from hunger by focusing on work, hobbies, or exercise.
- Listen to Your Body: OMAD is not for everyone. If you feel unwell, dizzy, or overly fatigued, reconsider if this is the right approach for you.
- Start Gradually: If you are new to fasting, don't jump straight into OMAD. Start with a shorter fasting window, like 16:8, and gradually increase it.
Frequently Asked Questions about OMAD
What can I eat on OMAD?
On the OMAD diet, you should focus on eating a well-balanced, nutrient-dense meal to ensure you get all the necessary vitamins and minerals. Your meal should include a good source of protein, healthy fats, and plenty of vegetables.
Is OMAD the same as 23:1 fasting?
Yes, OMAD is often referred to as 23:1 intermittent fasting, which means you fast for 23 hours and have a 1-hour eating window.