The Balanced Nutrient Dense Meal

Ensuring a varied diet within the one-meal-a-day (OMAD) lifestyle involves strategic planning and creativity with meal preparation. When it comes to meal preparation within this lifestyle, it’s crucial to communicate the variety and foundation of the dietary approach I advocate. I have built this foundation on a set of go-to meals designed for ease and convenience, offering a simple alternative to the typical choices of the standard American diet—be it grabbing a hamburger, pizza, or tacos.

To accommodate different tastes while staying true to a meal-a-day approach, I’ve developed a method of diversifying my meals by applying different cooking techniques and combinations to a set of core ingredients. This strategy keeps the meals interesting and palatable and ensures nutritional adequacy. At the most basic level, I have identified seven core meals, each constructed around simplicity and nutritional balance, akin to having a well-rounded plate that could include chicken, seafood, potatoes, broccoli, and avocados.

Using a basic assortment of 10 ingredients, it’s possible to create a variety of meals that span the entire week, demonstrating the flexibility of the OMAD lifestyle. For illustration, here’s a list of ingredients I use to create five distinct meals:

Core Ingredients

• Salmon (2 pieces)
• Chicken breast (3 pieces)
• Avocados
• Sweet potatoes
• Russet potatoes
• Broccoli
• Cucumber
• Cauliflower
• Carrots
• Seasoning

Meal Plans

Meal 1:

• Chicken: Grilled with seasoning for a flavorful main.
• Sweet Potatoes: Boiled, seasoned, then lightly fried for a balanced taste.
• Cauliflower and Broccoli: Stir-fried with seasoning for added texture.
• Avocados: Included fresh to complement the dish with healthy fats.

Meal 2:

• Chicken: Diced, seasoned, boiled, and then given a light fry for tenderness.
• Sweet Potatoes: Sliced thinly, seasoned, and oven-baked for crispness.
• Cauliflower and Broccoli: Oven-baked with seasoning for a different flavor profile.
• Avocados: Provided to enrich the meal with nutrients and smoothness.

Meal 3:

• Salmon: Seasoned, cut, boiled, and lightly fried for a delicate flavor.
• Russet Potatoes: Boiled and seasoned to serve as a hearty side.
• Cauliflower and Broccoli: Finely chopped, seasoned, and fried for variety in texture.
• Avocados: Added for their creamy texture and health benefits.

Meal 4:

• Salmon: Seasoned and oven-baked, providing a rich taste.
• Sweet Potatoes: Boiled, seasoned, and then lightly fried for flavor.
• Cauliflower and Broccoli: Stir-fried with seasoning to enhance the meal.
• Avocados: Freshly included, offering a smooth and healthy addition to the dish.

Meal 5:

• Mixed Vegetables: Cucumber, carrots, broccoli, and more, chopped and dressed with avocado for a refreshing salad.
• Salmon and Chicken: Both boiled and oven-baked, offering a hearty and nutritious protein selection.

Through such variations, this lifestyle can support a wide range of dietary preferences, including vegetarian options, by utilizing the same foundational ingredients in multiple innovative ways.

The idea is to consider a typical meal that embodies the principles of the OMAD lifestyle while catering to an active lifestyle. Such a meal would feature two chicken breasts as the protein anchor, complemented by two sizable Russet potatoes and one or two heads of broccoli. This combination delivers essential proteins and a rich array of nutrients and fiber, with the addition of two avocados introducing beneficial fats and a creamy texture that enhances the overall meal.