Top 10 Foods To Eat On One Meal A Day (OMAD)

If you are following the OMAD Diet or any intermittent fasting protocol then it’s important to know what foods you should eat. Eating high-quality, nutrient-dense foods will not only support your diet but also provide the ingredients your body needs to perform some major health improvements.

Today I will be highlighting the top 10 foods I recommend eating when following the OMAD diet.

1- Eggs Pasture-raised organic eggs are some of the most nutrient-dense foods on the planet. Rich in essential proteins, healthy fats, and Vitamins A, D, E, and K eggs provide raw materials that your body needs for growth and repair. I recommend eating at least 2-4 eggs per day when fasting.

2- Chia Seeds When adapting your body to one meal a day, soluble fiber helps to buffer your blood sugars and help keep your hunger under control.

Start eating 1-2 tablespoons of chia seeds per day. The fiber in these seeds feeds your friendly microbes, which helps you to lose weight.

3- Avocados Avocados are extremely nutrient-dense and are an excellent source of magnesium and potassium. These minerals help your cells accept more fuel, by reducing insulin resistance. Avocados help improves energy levels, by lowering inflammation throughout the body.

4- Nutritional When you fast, your cells use up B-Vitamins to produce energy from your fat stores. To give your body a steady supply of B-Vitamins start consuming 1-3 tablespoons of nutritional
yeast each day in your eating window. This will keep your energy levels high whilst you’re not eating.

5- Cruciferous Vegetables Pound for pound, cruciferous vegetables are densely packed full of phytonutrients that promote healing and restoration throughout the body.

Radishes, broccoli, cauliflower, arugula, watercress, and brussels sprouts are excellent examples. These are all loaded with minerals too, which support cellular metabolism during fasting.

6- Red Meat When eating one meal a day, you’ll want to choose
protein sources that are nutrient-dense such as grass-fed, grass-finished beef, lamb, and organ meats.

These will provide essential amino acids, Vitamin A, along with blood-building iron and B12, to keep your body strong, and your blood rich with oxygen.

7- Berries & Lemons As a dessert, eat a handful of mixed berries each day, like strawberries, blackberries, blueberries, and raspberries.

These will help to boost your antioxidants and Vitamin C intake, help your body clean out toxins, and waste, and lower inflammation. Whole blended lemons also speed up the weight loss process.

8- Wild Fish such as salmon, sardines, mackerel, and herring are also excellent sources of protein and healthy omega-3 fatty acids which nourish your skin and boost healthy collagen.

Eating wild fish has an anti-aging effect by strengthening the membranes around your trillions of cells.

9- Green Tea If you wondering what to drink, I recommend matcha green tea. You can drink 2-3 cups of this throughout the day and it will not break your fast, as long as you do not add sweeteners or any type of milk.

Green tea contains catechins that reduce cellular inflammation and can support a deeper fast.

10- Fermented Vegetables Sauerkraut, Kimchi, Miso, and full-fat Greek yogurt are all excellent sources of prebiotic fiber and probiotics.

These feed the friendly microbes in your digestive system, helping to clean up the body of toxins, waste, candida, and harmful microbes.

Eating these will improve your mood and brain function, as the friendly microbes help to build serotonin and melatonin brain chemicals.

Important Notes

When following one meal-a-day plan, I highly recommend avoiding junk foods, sugar, refined carbohydrates, and starchy foods.

These will fill up your stomach, making you less likely to meet your nutrient requirements. This can make fasting difficult for your body, so eat a mixture of the foods mentioned in this article to get the most health benefits from fasting.

You can ease into this diet by starting on 2 meals a day, and then down to 1 meal a day. This can help your body to adapt to the change in eating patterns.

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