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What are Some Good Examples of an OMAD Keto Meal?

Do you practice OMAD but want to incorporate a ketogenic diet as well? Developing meals is not hard and we have many examples in this article!
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Summary

Are you looking for some examples of an OMAD keto meal? Then look no further! In this article, we provide some examples of delicious recipes you can make with some of the ingredients you probably already have at home.

Written by
Christine Richardson, PhD
Clinical Project Manager at Becton Dickinson

There are many different forms of fasting. There is the 16/8 diet, alternate day fasting, and more. One of the more extreme versions is called one-meal-a-day (OMAD for short). This diet consists of individuals eating one very calorie-dense meal daily. 


You might be thinking that this sounds difficult, and you’re right, it is. However, strategies can be put in place to help your body adjust better while even amplifying the health benefits. One of those strategies is to also incorporate the ketogenic diet. 


The ketogenic diet is a very low-carbohydrate, high fat diet. Many people who mix fasting with keto report feeling great and having numerous health benefits. 


However, planning a very high-calorie meal that is also low in carbs and high in fat can get tricky! A good way to combat this is to develop a keto OMAD meal plan once a week to minimize any last-minute guesswork.

Good Examples of OMAD Keto Meal.


In this article, we’re providing you with a few examples of OMAD keto meals to help you get the ball rolling!



Eggs and Bacon Breakfast

Fried egg and bacon

Ingredients:


3 eggs

¼ cup cheddar cheese

½ avocado, chopped

¼ cup chopped mushrooms

¼ cup chopped red onion

½ cup spinach

3 slices of bacon (sausage links work too)


Directions


  1. Cook bacon in a pan until bacon is cooked through and then set aside. 
  2. In a separate bowl or container, crack open eggs, add salt and pepper, then stir. Add onion to grease and cook over medium heat for 5 minutes then add mushrooms and cook for another 5 minutes. Add eggs and cook, stirring frequently. When eggs are almost finished, add spinach and cheese.


Parmesan Garlic Butter Salmon with Roasted Broccoli

Ingredients:


1 lb salmon filet

3 tbsp melted butter

½ cup grated parmesan

1 garlic clove

1 tbsp freshly chopped parsley (dried parsley will work as well)

Zucchini (or any vegetable)

Salt

Pepper

Juice from 1 lemon (optional)


Directions (serves 1):


  1. Preheat oven to 350 F. Line a baking sheet with lightly greased foil. Place salmon skin-side down and season with salt and pepper.
  2. Place chopped zucchini in a bowl and season with salt, pepper and some olive oil. Place on a baking sheet opposite salmon.
  3. Mix together the melted butter, parmesan, garlic, parsley, and optional lemon juice. Cover salmon with butter sauce. Bake until salmon is cooked through, about 20-25 minutes. Switch oven setting to broil and cook for an additional 2 minutes, until cheese is golden brown.
  4. Eat and enjoy!

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Chicken Enchilada Bowl

Ingredients (serves 1):


1-2 chicken breasts

1 cup shredded cheddar cheese

½ cup sour cream

1 avocado

¼ cup chopped red onion

1 tomato, chopped

¼ cup sliced fresh or pickled jalapenos

1 4oz can of green chilis

Riced cauliflower

¾ cup red or green enchilada sauce


Directions:


  1. Cook chicken with your preferred method (we prefer a slow cooker because shredding seems to be easier) then shred chicken. 
  2. Add enchilada sauce and chicken to a pan, top with salt, and let simmer until sauce is hot.
  3. Heat some olive oil in a pan and add riced cauliflower. Let cook for 5-10 minutes.
  4. To a bowl, add the riced cauliflower, chicken, tomato, avocado, onion, chilis, jalapenos, cheese, and sour cream. Add any other toppings you’d like as well!


Beef and Broccoli

Steak with broccoli

Ingredients:


1 lb flank steak cut into ¼ inch thick strips

2 cups broccoli, chopped

1 yellow onion, chopped

1/3 cup soy sauce

1/3 cup beef broth

1 tbsp minced fresh ginger

3 garlic cloves, minced

¼ cup green onion, chopped

Riced cauliflower (optional)


Directions:


  1. Heat olive oil in a pan over medium heat and then add flank steak. Cook until it slightly browns, about 5 minutes, then set aside.
  2. In the same pan, add more olive oil and then chopped onions and sauté until onions are cooked, about 5-10 minutes. Add garlic and ginger and cook until fragrant, about 5 minutes.
  3. Add soy sauce and beef broth to vegetables and cook over medium heat until sauce stars to simmer. Let the sauce cook until it starts to thicken, about 5 minutes.
  4. Add beef to the pan and stir. Add chopped green onion.
  5. Optional to serve over riced cauliflower. Otherwise, eat and enjoy!



Summary

We hope you find these OMAD keto meals delicious and easy! If you have any questions about OMAD or fasting in general, join our women-only community!


References:

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