The OMAD Diet – Foods Permitted During The One-Meal-A-Day Plan

The OMAD Diet – Foods Permitted During The One-Meal-A-Day Plan

The OMAD diet (also known as One-Meal-A-Day plan) is a pattern of eating that has become quite popular in recent years. A large number of people use it to shed weight or boost their metabolism, but it must be practiced correctly to avoid dire consequences. Read below to learn more about the requirements and restrictions which need to be fulfilled.

At its core, the diet restricts those who practice it to one meal per day, which has to be consumed in a one hour window. From a more practical perspective, it means that 23 hours of fasting periods will take place between the meals, and this fast encourages the body to burn fat as an alternate source of energy.

Foods Permitted During The OMAD Diet

It is worth noting that the basic version of the diet doesn’t mention what should be consumed at what should be avoided, as the focus is placed on the fasting. There are a series of foods that should be consumed when this diet is used since they offer more benefits in the long run. Among them we can count:

  • Vegetables like broccoli, cabbage, turnip, beetroot, lettuce, sweet potatoes, and spinach.
  • Fruits: mango, pineapple, grapes.
  • Foods that are rich in proteins: mushrooms, beans, eggs, chicken breast. Integral dairy products are also recommended: full-fat yogurts, feta cheese, cheddar cheese, buttermilk
  • Sources of fat and oils: olive and sunflower oils, peanut butter, almonds, walnuts, pistachios, pumpkin seeds, sunflower seeds.

What You Should Avoid When Following This Diet

Some foods should be avoided. This list includes carbonated soft drinks, low-fat dairy, white rice, butter, margarine, mayonnaise, cashew nuts, and heavily processed foods like salami and jelly.

Keep in mind that while the OMAD diet does offer certain benefits, it may not be suitable for everyone. Special attention must be paid to the number of proteins and carbs that are consumed, with the former having to be considerably higher than the latter.


Anna is an avid blogger with an educational background in medicine and mental health. She is a generalist with many other interests including nutrition, women's health, astronomy and photography. In her free time from work and writing, Anna enjoys nature walks, reading, and listening to jazz and classical music.

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