How to Do OMAD (One Meal a Day)

So, you’re thinking about trying OMAD—short for “One Meal a Day.” First off, props to you for being curious about something that’s a little outside the norm. OMAD is a form of intermittent fasting where you fast for most of the day and eat all your calories in one sitting. It might sound extreme at first, but once your body adjusts, it can actually feel really natural.

The key to doing OMAD successfully is not to approach it like a crash diet or something punishing. Think of it more like a lifestyle tool that helps you simplify your eating, boost your energy, and maybe even help with weight loss or mental clarity. Here’s how to get started and make it sustainable:

1. Ease Your Way In
Don’t just wake up one day and jump straight into eating only one meal if you’re used to three meals and snacks. That’s a fast way to feel terrible and quit.

Start slow:

Begin by skipping breakfast and doing a 16:8 intermittent fast (16 hours of fasting, 8-hour eating window).

Then narrow that window to 6 hours, then 4, until eventually you’re comfortable eating in just a 1-hour window.

It might take a week or even a few weeks to get there. That’s totally okay.

2. Pick a Time That Works for You
Most people choose to eat their OMAD meal at dinner, mainly because it fits with social life and family routines. But honestly, it can be any time—lunch, late afternoon, or even breakfast—whatever suits your body and schedule best.

Try to stick to the same general time each day so your body gets into a rhythm.

3. Drink Lots of Water (Seriously, a Lot)
Water is your best friend while fasting. It helps curb hunger and keeps you feeling energized. Herbal tea, black coffee, and other zero-calorie drinks are usually fine too (just be mindful of sweeteners or additives if you’re sensitive).

If you’re feeling sluggish or have a headache, it might be dehydration or an electrolyte imbalance, so you may want to add a pinch of salt or try an electrolyte supplement (especially when starting out).

4. Make That One Meal Count
When it’s finally time to eat, you’re not just grabbing a snack and calling it a day. You need to eat a full, balanced meal that fuels your body and keeps you going until the next day.

A solid OMAD meal includes:

Protein: chicken, beef, fish, tofu, eggs—whatever you like.

Healthy fats: avocado, olive oil, nuts, seeds.

Fiber and carbs: vegetables, fruit, whole grains, maybe some rice or potatoes.

Something satisfying: Whether it’s a small dessert or a little extra portion, don’t be afraid to enjoy your meal.

You’ll probably be surprised how filling one good meal can be when it’s made with intention.

5. Be Kind to Yourself
Some days you’re going to be hungrier than others. Some days you might feel like eating more, or even breaking your fast earlier—and that’s completely okay.

OMAD is flexible. If your body is clearly telling you it needs food, it’s smart (not weak) to listen to it. One off-day won’t undo your progress. Long-term consistency matters more than short-term perfection.

Also, if you’re doing a workout program or have higher energy needs (especially if you’re active), you might need to eat more at that one meal, or occasionally shift to two meals. Again—this is about you and what feels good, not following a rigid rulebook.

6. What About Exercise?
Yes, you can definitely work out while doing OMAD. Some people even find they feel lighter and more focused training fasted. But it may take time to adjust.

If you feel weak or dizzy during a workout, consider scheduling your meal around your workout, or adding a small pre-workout snack if needed. You’re not failing OMAD if you do that—you’re just adapting.

7. Sleep and Stress Matter Too
When you’re fasting for most of the day, your body’s already under a bit of stress (in a good way, if managed right). But if you’re also sleep-deprived or overwhelmed, it can make fasting feel way harder.

Try to get quality sleep, manage stress (as best you can), and don’t overload yourself in every area at once.

8. Expect an Adjustment Period
The first week or two might feel a little rough—hunger, mood swings, low energy—but your body will adjust. After that, many people say they feel more focused, less bloated, and even more in control of their eating habits.

And the freedom of not thinking about food all day? That’s a huge bonus.

Final Thoughts
OMAD isn’t for everyone, and that’s okay. But if you approach it with a mindset of curiosity, patience, and self-care, it can be a surprisingly empowering way to eat. You’ll learn a lot about your body and your relationship with food—and that knowledge can be just as valuable as any physical changes.

Don’t overthink it, don’t aim for perfect, and definitely don’t make yourself miserable. It’s just one meal a day—but it’s your meal, your rules.