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Inspirational Meal Ideas For Different Types Of Diets On OMAD

OMAD requires you to have a nutritious meal. Have a look at meal ideas for different types of diets on OMAD.
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Summary

Doing one meal a day or OMAD for short, you need to remember that it is necessary to replenish nutrients with your single meal, that is why choosing the right food to break your fast is crucial.

Written by
Vera Bokor
Health and Wellbeing Coach

It might not be so easy to use your imagination for creating a nutritious, delicious and interesting meal. Sometimes we just don’t have enough free time for cooking, so we suggest you a few options OMAD meal ideas (this is not medical advice), based on the type of diet you follow:

  • Low carbohydrate high (healthy) fat diet
  • Ketogenic diet
  • Pescaterian diet
  • Vegetarian diet
  • Vegan diet
  • Quick meals

1. Low carbohydrate high (healthy) fat diet or LCHF

LCHF diet requires you to have less than one hundred grams of carbohydrates a day, the main mechanism of this diet is keeping blood sugar and insulin low, without the intention of entering ketosis. On this type of diet, you don’t need to calculate the percentage of carbs, fat and protein you consume.

You just create your diet plan based on the idea that you keep carbs low, choose healthy fats and different types of protein. That’s why meal ideas for OMAD on a low carb diet are so diverse.

Sweet potato sandwich

Ingredients:

  • 1 sweet potato
  • A bit of butter
  • 4 eggs
  • A bit of cheese
  • 1 avocado
  • 4 pieces of bacon
  • Salt
  • Pepper

Preparation:

Cut the potato into slices, salt and pepper them, put a bit of butter on each slice, move them on a tray and bake until it’s soft and ready at 200 degrees.

While the potato is being backed, make an omelette out of the eggs with the cheese, fry the bacon and mash the avocado.

When the potato is ready, get it out of the oven. Let’s assemble the sandwich! Put mashed avocado on the potato, salt and pepper it, on top put the omelette and the bacon. You can also serve the sandwich with some microgreens or herbs for more flavour. 

A sweet potato sandwich

Asian chicken with kale crisps and baked veggies

Ingredients:

  • Chicken (tights, wings)
  • 1 yellow bell pepper
  • 2 carrots
  • ½ bag of kale
  • 1 tsp of coconut oil
  • Fresh ginger 3 cm piece
  • Turmeric
  • Cumin
  • Coriander
  • Nutmeg
  • 1 onion
  • 3 cloves of garlic
  • 1 fresh chilli pepper

Preparation:

Preheat a frying pan and put coconut oil in it with grossly chopped onion, chilli pepper, mashed garlic and ground ginger. All the species go there as well, about 1 tsp each, and only a thimbleful of nutmeg. When the species start to give off flavour, put the chicken in the pan, cook until ready (when meat separates from bones). 

Cut the pepper and carrots, salt them, sprinkle some olive or coconut oil and bake until soft with 190-200 degrees about 15 minutes.

For the kale crisps- sprinkle some oil on the kale, spice with a pinch of salt and ground cumin, bake at 200 degrees for about 6-8 minutes, until it’s crispy, but not burned. 

Set the kale crisps and baked veggies in a ball and put on top aromatic and tender chicken. 

An asian chicken with kale crisps and baked veggies

Eggs with bacon and spicy chickpeas

Ingredients:

  • 2-3 eggs
  • Avocado
  • Bacon
  • Chickpea
  • Nutritional yeast
  • Salt 
  • Pepper
  • Piri-piri
  • 1 tsp butter or ghee

Preparation:

Fry the eggs and bacon in one pan, cut an avocado in slices and spread some nutritional yeast on top of it. 

Preheat a frying pan with some butter, put the chickpeas and spice it up with 1 tsp of piri-piri seasoning. In about 7-10 minutes the side dish is ready.

Set everything on a plate and enjoy your meal. Make a big ball of leafy greens with olive oil and lemon dressing to accomplish the dish.

Eggs with bacon and spicy chickpeas

2. Ketogenic diet

Ketogenic diet is a great complimentary diet to intermittent fasting where the main point is to be in nutritional ketosis.

This diet is restrictive and requires you to calculate total daily calories from macronutrients into grams, 70-80 % should come from healthy fats, 10-20 % from protein, and only 5-10 % from carbohydrates and it’s advised to be from plant sources.

We suggest you a few keto omad meal ideas below and highly recommend you to add some extra leafy greens and salt because our bodies require more minerals on keto

“Pigs in blankets” with steamed broccoli

Ingredients:

  • 2 pork sausages
  • Bacon
  • 1 fresh broccoli
  • A few tomatoes
  • Salt flakes

Preparation:

Choose good quality sausages without any additives such as starch, ideally, there should be just pork meat and fat and some seasonings in the ingredients list. Wrap the sausages in bacon and bake at low temperature until ready. 

Steam broccoli, when it’s bright green, it means the broccoli is ready. They are still going to be crunchy, but if you overcook them, there is a high possibility of losing a lot of nutrients.

Serve the “pigs” with the broccoli sprinkled with some salt flakes and a few tomatoes for taste.

“Pigs in blankets” with steamed broccoli

Smoked salmon with omelette and asparagus

Ingredients:

  • Some smoked salmon
  • 2-3 eggs
  • 1 avocado
  • 1 package of asparagus
  • Black sesame
  • Coriander 
  • 1 tsp of tahini

Preparation:

Make an omelette with olive oil at low heat. Cut the avocado and sprinkle the sesame. 

On a preheated pan fry the asparagus for about 5-7 minutes constantly turning the veg. 

Serve the fish, the avocado, dressed with fresh chopped coriander omelette with some butter on top and sprinkle a tsp of tahini on warm asparagus on the side. Enjoy free time, because this meal takes little time to prepare.

Smoked salmon with omelette and asparagus

3. Pescetarian

Pescetarian diet is about what people eat, not about how particularly the diet affects the biochemistry of their body. Pescatarians unlike vegetarians and vegans, consume fish, seafood and dairy. And we prepare a couple of OMAD meal ideas for those who follow this diet. 

Smoked fish with baked sweet potato and yogurt-pomegranate sauce

Ingredients:

  • Smoked fish of choice
  • Sweet potato
  • Greek yoghurt
  • Pomegranate 
  • Olive oil
  • Salt 
  • Pepper
  • Leafy greens mix
  • Olives
  • Canned corn

Preparation:

Chop sweet potato into nice long slices, spread some olive oil, salt and pepper, mix well and set for baking at 190 degrees for about 20-25 minutes.

Get the seeds out of the pomegranate and mix with half a ball of Greek yoghurt, the sauce is ready!

Make a salad by mixing greens, half a can of corn and some chopped olives, dress the salad with olive oil. 

Serve all the ingredients together, your meal is ready!

Smoked fish with baked sweet potato and yogurt-pomegranate sauce

Baked salmon with butter squash and Mediterranean sauce

Ingredients:

  • Fresh salmon
  • Butter squash
  • Kale
  • Red onion
  • Feta
  • Olive oil
  • Fresh basil
  • Smoked paprika
  • Balsamic
  • Garlic

Preparation:

Make the sauce first, so it will get more aromatic. In a bowl mix 3 tbsp of olive oil and one tbsp of balsamic, chope a few leaves of fresh basil, one garlic clove or a dash of granulated garlic, add a pinch of smoked paprika and mix well, set aside. 

Preheat the oven and set the squash chopped in large pieces for baking and sprinkle some olive oil. Bake the squash for about 30 minutes at 190 degrees. On halfway, put the fish for baking in the oven on a kale and onion pillow.

Serve the fish and squash with some feta on top and dressed with the sauce. This dish has an amazing aroma, so make sure that you cook enough for everyone.

Baked salmon with butter squash and Mediterranean sauce

4. Vegetarian

Vegetarian diet is about not eating meat, fish and seafood, but vegetarians consume dairy and eggs. This diet makes you “picky” about food. Let’s see what OMAD vegetarian meal ideas we prepared for you.

Sweet chickpea with avocado-yogurt sauce and soft eggplants

Ingredients:

  • Canned chickpeas
  • 1 eggplant
  • 1 avocado
  • Half a bawl of yoghurt
  • Kale
  • 1 onion
  • 1 tbsp of honey
  • Chilli flakes
  • Olive oil

Preparation:

Preheat a frying pan with olive oil at a low temperature, put in chickpeas, honey and chilli flakes. Fry until the chickpeas are fully covered with honey and get soft.

Mix the yoghurt with mashed avocado, the sauce is ready.

Chop the onion and eggplant into big pieces, put in a preheated pan and fry under a lid with low heat until the veggies are soft and add some kale at the very end. Use your favourite seasoning.

Serve the ingredients in one big bowl together and enjoy.

Sweet chickpea with avocado-yogurt sauce and soft eggplants

Omelette with kale and baked beans

Ingredients:

  • 2-3 eggs
  • Kale
  • Baked beans 
  • Red onion
  • Tomatoes
  • Olive oil
  • Chilli flakes

Preparation:

Fry some red onion with olive oil till soft and put in there canned baked beans with chilli flakes for warming it up. 

Make kale crisps by baking sprinkled with olive oil and salt kale in the oven at 190 degrees for 8 minutes.

Whisk all the eggs together and make a fluffy omelette. Serve the warm ingredients on a plate or in a ball with fresh sweet cherry tomatoes.

Omelette with kale and baked beans

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5. Vegan

Vegan diet is a restrictive type of diet, where people don’t eat animal products. This has to be done correctly due to incomplete amino acid profiles in vegetable sources, so you need to mix plant foods in such a way, where you will get a whole set of essential amino acids.

This diet is also lacking vitamin B12, so you’ll need to supplement it. Get some vegan OMAD meal ideas from the section below.

Chickpeas with mushrooms and zucchini

Ingredients:

  • Canned chickpeas
  • Onion
  • Tahini
  • Fresh mushrooms
  • Zucchini
  • Tofu or vegan cheese
  • Tomato sauce
  • Arugula

Preparation:

Fry the chickpeas with some olive oil, salt and favorite seasoning, dress it with tahini sauce and rings of red onion. 

Fry mushrooms with a little of olive oil and some salt and pepper.

Bake zucchini at low temperature till soft, serve with tofu or cheese, dress with tomato sauce and little arugula. The meal provides different textures, flavours and aromas, add some nutritional yeast if needed.

Chickpeas with mushrooms and zucchini

Eggplant stake with quinoa, bell pepper, coriander and nutritional yeast

Ingredients:

  • 1 eggplant
  • Olive oil
  • Quinoa
  • Bell pepper
  • Coriander
  • Nutritional yeast

Preparation:

Set quinoa for boiling. Cut the eggplant in half and make a few diagonal cuts, sprinkle olive oil and salt on the eggplant and bake at 190 degrees for 25 minutes. Fry the bell pepper on a frying pan. 

Mix together quinoa, pepper, nutritional yeast (on taste), put in on top of the baked eggplant and cerce with coriander. 

Eggplant stake with quinoa, bell pepper, coriander and nutritional yeast

6. Quick meals

Not always we have time to cook a proper meal. We suggest you make a platter to save your time. It is still nutritious, delicious and provides you with needed micro- and macronutrients. 

Just make sure that you always have some stock of different types of food in your pantry, which you can quickly use for a platter.

Hummus with fresh carrots and crackers with paté 

Set a platter with some humus, fresh carrots, goat cheese, chorizo and oat crackers with duck paté. It will provide you with good fat, protein and enough carbs. To accomplish your fiber intake have some fresh cherry tomatoes, blueberries and a mix of greens with olive oil dressing.

Hummus with fresh carrots and crackers with paté

Cheese platter with strawberries 

Cheese is a good source of fat and protein. You can make a rich platter out of different types of cheese such as brie, gorgonzola, cottage cheese and cheddar. Complete the platter with some chorizo, fresh tomatoes, salty olives and sweet strawberries. You also can add some corn crackers for a crunchy texture. 

Cheese platter with strawberries

Sardines and arugula salad

Canned fish with the bones is a great source of calcium and omega-3. Just open a can of favorite fish, sprinkle some lime or lemon juice and set with a bowl of arugula dressed with olive oil and some pumpkin seeds. Compliment the quick meal with some goat cheese and hummus with fresh carrots.

Sardines and arugula salad

The bottom line

A good diet plays a big role in your life, especially if you practice intermittent fasting. Diverse, delicious and nutritious meals which provide all the needed nutrients save you from binge eating and keep you healthy and in a good shape. Try to make your meals interesting, google some new recipes and introduce new cousins once in a while. 

There are many healthy and delicious meal ideas on OMAD, you just need to open to experiments.

References:

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