OMAD (One Meal a Day)

Source best-for note: Aggressive weight loss, simplicity, autophagy.

The source category is Time-Restricted, with difficulty marked Hard.

The source plan does not prescribe a fixed macro split.

Meal timing: 1 meal per day in a 1-hour window.

• Large, nutrient-dense meal
• Calorie-dense whole foods
• Adequate protein in single meal
• Healthy fats
• Water & non-caloric drinks during fast

• Anything outside the eating window
• Nutrient-poor foods (you only get one chance)

Build a simple list around the foods you already enjoy, then add one or two easy repeatable meals before trying to overhaul everything.

Keep water available through the day and adjust fluids around heat, sweat rate, long runs, and higher-fiber meals.

Difficult to meet nutrition needs in one meal. Not recommended for athletes or those with eating disorder history. Extreme approach.

Nutrition advice should be adapted to the individual. Consider medical history, medications, preferences, budget, culture, and support from a qualified clinician or dietitian when needed.