How do you manage the OMAD? I tried it and could not eat enough calories in one meal. I was struggling to get over 2000 calories. I think the only way I could get enough calories is to resort to eating some lower quality, high calorie foods.
OMAD would probably be difficult for me, too. I eat well over 2000 calories a day.
Great question!
Here is a typical OMAD day for me:
Previous day: last food in my system is usually around 5pm
OMAD day: Typically working 3-4hrs on court in the morning. Around Noon or 1pm I will have a pretty big "lunch" which consists of the following from Sprouts (I'm in GA so its conv:
1 medium sized organic mixed greens container
1-2 packs of organic dried mushrooms
2 big tablespoons organic of Olive Tepanade
6oz of Grassfed Beef Jerky. Jalapeno flavor (No added sugar/flavorings)
8oz of organic coldbrew black coffee
4 total coconut oil dark chocolate keto cups (roughly 4g net carbs)
1 Keto Bar (sometimes)
5-6oz Brie or grassfed cheese
sometimes a bag of organic Kale Chips
This is a substantial meal and very very filling. I don't know exactly how much grams of fats it is but I know it's a lot.
Here are the estimates:
Mixed Greens: around 5-6g net carbs.... this is a lot of mixed greens but can be consumed in one meal. It's much bigger than a normal restaurant entree salad.
Dried Mushrooms: 3-6 net carbs (depending on eating 1 or 2 packs)
Olive Tepenade: 20g fat, maybe 3-4g carbs
Beef Jerky: 6g fat, 8g net carbs, 48g protein
Coffee: 0g carbs
Keto Cup: 52g fat, 8g net carbs, 8g protein
Cheese: 54g fat, 6g net carbs, 36g protein
Totals
Fat: 132g
Carbs: 33-37g
Protein: 92g protein
**I could easily lower the protein by a bit and add more fats but using some avocade, olive or coconut oil in the salad but I love that Archer farms jerky. It's fantastic in a salad. Carbs as well by having less keto cups and less cheese (depends on the day).**
Obviously this does change. Sometimes I may not have as much cheese or only have 2 keto cups instead of 4, etc. The above is a rough estimate but is definitely a meal that keeps me completely satiated and no problems going 18-22hrs fasting after this meal. The meal in total takes me close to 30-45mins to complete. I take my time because it is a lot especially in one feeding period.
I also make my own "green juice" from very little apple, pear and a lot of kale, spinach, Apple Cider Vinegar, Alfalfa/Wheat/Barley grass powder, other alkaline green powders and lemon juice. This is something I'll have after a meal which gives a little bit of sweetness and a lot of fiber and vegetables. I'll have this one when I'm at home and can have a different type of OMAD meal that would involve some fish with some grilled/baked vegetable mix and some sour cream or cream cheese. Pickled/fermented veggies have provided a great addition in the last month as well.
Hope this answers the question and can give you confidence in OMAD. It took meal a while to get this down to a portion I could consume and not have a desire to eat more at another period of time in the same day. There has been a lot of experimentation but I've come to understand what my body likes, needs and works well with throughout the last few months.
I eat well over 2000 calories a day.
I found it easiest to add the Oils and cheese to increase calories and not have to stray away from quality. Especially with the grassfed cheese and organic cold-pressed oils. Obviously being careful to not have too much Oils right away, better to get body used to it over the course of a few weeks otherwise you'll be in the bathroom often haha!
www.eatthis.com
