Eating OMAD style.
I thought I'd share my OMAD food routine.

When I started OMAD I was winging it, it was before I knew of Joe's story and video's.
What I decided up front about my meal was that;
- It would be in the evening, easier for me to control.
- It would resemble a LCHF diet and be comprised of foods coming directly from a plant or animal. Nothing refined or processed or from a box.
- I would eat slow enough to let my body tell me when I was full, no stuffing it away.
- I wanted the meals to create a feeling of fullness and satiety.

So this is what I've been doing for six months. I had to adjust the portion size a little in the beginning, I didn't think of the one plate rule. My meals are larger than one plate, partly because I don't like some things mixing together, partly because I eat my salad while the rest of the meal is cooking, and partly because it wouldn't fit on one plate.
My meal almost always consists of the same basic format.

A small salad - which typically includes some of these items; mixed greens, tomato, grated cheese, olives, chopped onion, avocado, hard boiled egg, cucumber, zero cal dressing.

A bowl of steamed vegetables - typically 3-4 types of vegetables plus onion, sometimes mushrooms, and a little kale or chard. topped with butter, salt and pepper this is the foundation of my meal.

Animal protein - Pork, chicken, beef, fish. I change it up. I pan fry or roast in coconut or olive oil.

A piece of fruit, typically an orange or pear, or melon pieces, or berries, sometimes accompanied by some plain non fat yogurt.

Beverage will be water or unsweetened tea, plus either a little veggie juice or water w/ raw ACV mixed in. After dinner I have a sparkling non-caloric drink like Perrier or La Croix.

I finish eating easily within a one hour time period every day.
I keep my 23 hours of fasting time very clean, meaning only black coffee or water. No snacking. I figure this way I will get the most from the fast period.
The only variation on the above is sometimes I will have a breakfast dinner with bacon or sausage and an omelet instead of the salad. Otherwise I follow the above pattern every day. I guess I tend to be very regimented.
Counting calories is not my thing, but I've tried to do it a few times and I come up with between 1500 to 1700 being very conservative.

Here is a pic of my meal from a few nights ago.


That night it was roast tenderloin with sliced pear and a few blackberries. The veggies were cauliflower, broccoli, green beans, onion and some rainbow chard. My steamed veggies are always a medley which makes it more interesting.
Even though it doesn't fit on one plate it seems to be working well for me and I do not feel the need for a splurge day. I think perhaps that is because my meals are more filling with mainly items having a lower caloric density.

blambo61 wrote: »

Looks like a goo approach (it is obviously working). You get some variety and your getting some goo micro-nutrients in there also! I think the low calorie density is important and also I'm convinced LC helps although I have found I can't go extremely low carbs but could probably do fine with what you show (some fruit). I don't see any bread in there. Do you eat any of that?

At this time I do not eat any bread, pasta, or rice at home.
There have been a few times while traveling and eating at a restaurant where I did have some bread or rice. When you're at a steakhouse and they bring out that good warm bread, hard not to have a few pieces.

leveejohn wrote: »

111 lbs is amazing!!! I can't imagine how much better it feels not to carry that all the time. And only 26 weeks, phenomenal!

Its great. I look and feel like a different person now.
So many simple little everyday things are easier.

mikseyniha wrote: »

111 in 26 weeks ia just awesome! Amazing! I'm truly inspired.

thank you.
People mentioning 26 weeks got me to thinking, that's not right.
Yes I've been on OMAD for 26 weeks but the 111 lbs started 5 weeks before I was on OMAD.
So I'm updating the week numbers on my summary accordingly.
Small difference I suppose but I'm a stickler for accuracy.


WK.......... Weight.........Week Chg......Total.....To Reach Goal
28.............250.................-3...........-102..............70
29.............248.................-2...........-104..............68
30.............243.................-5...........-109..............63
31.............241.................-2...........-111..............61