One Meal A Day Food Plan is a video that that gives you the best foods to eat along with a few of my favorite recipes and meal ideas while on OMAD.
Healing the entire body and gut is always our primary goal, and one of the most effective methods that we’ve found lately has been the One Meal a Day (OMAD) Food Plan. A form of intermittent fasting, in the OMAD food plan, instead of consuming three meals a day, you instead consume one massive meal within a one to two hour period.
Many people who attempt the OMAD food plan have trouble with it, as they aren’t properly planning their one meal. If you’re only going to have one meal in a day, it really needs to count. You really need to put lots of strategy into it, making sure you’re giving your body everything it needs. This means lots of diversity and nutrient dense foods. In this blog, I’m going to be talking about how to properly prepare a meal for the OMAD food plan, as well as give you a detailed look at the OMAD Food Pyramid.
Get the OMAD Food Plan and Recipes here.
At the very base of the pyramid are high-fiber, nutrient-dense vegetables. They should make up the bulk of your meal. You want to focus on super nutrient-dense foods like kale, spinach, brussel sprouts, as well as high-fiber ones like squash (zucchini, summer, or spaghetti).
The next level of the pyramid is fats and oils. Healthy fats and oils are very important to maintain your health, while bad oils like hydrogenated oils actually drive inflammation in the body. For OMAD, you want to eat good quality fats and oils in foods like avocados, nuts, seeds, and coconut. You can also eat cheese and grass-fed butter to get these fats and oils into your diet.
Up another level is protein. Here, you want to think about incorporating organic, grass-fed, free range animals into your diet. Some great examples would be beef, chicken, wild game, and fish like salmon, mahi-mahi, and sardines. If you don’t have a sensitivity, eggs are also a great source of protein, while also being a great fat.
Getting close to the top of the pyramid now with carbs! Carbs have gotten a bad name, but only because most people eat nutritionally-empty carbs like white breads, spaghetti, and white rice. Instead, you want to focus on nutrient-dense carbs, like peas, tomatoes, sweet potatoes, and beans.
At the top of the pyramid, and the smallest part, is low-glycemic fruits. If you are consuming a diet that is high in sugar while on the OMAD food plan, you’re going to get a false sense of fullness. Your body would be starving on the inside because you aren’t getting the nutrients you need. Instead of high-sugar fruits, you want to eat nutrient-dense berries, like blueberries, strawberries, blackberries, that are also loaded with antioxidants. Granny smith apples and grapefruit are excellent choices low-glycemic fruit choices as well.
And if you want a copy of the food plan I talk about in the video, I’ll send it to you, along with the recipes here.
The great thing about eating OMAD is that you only need to focus on the prep for that one meal. An example of a great of this is the Mexican Feast, made up of chili, chicken fajita over black beans with all the fixings, and some chocolate coconut mousse with mixed berries on the side for dessert. You can find lots more examples in the video and can find much more information about OMAD in our extensive video library. And if you’re looking for more nutritional guidance and additional recipe, I recommend the Heal Yourself Cookbook And Diet Guide.
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[Video Transcription] One Meal A Day Food Plan | Must See!
In this video I’m going to give you the one meal a day food plan.
Hi, I’m Dr. Zyrowski from NuVisionExcel.com. If you are new to the channel it is such a pleasure to have you here with us today. If you want to excel your health and your life be sure to subscribe, hit the bell notification and you’re going to be well on your way.
In this video we’re talking about the one meal a day food plan. Based on our comments and questions that we get here, I can see that a lot of people are really struggling with this, and in my other videos I’ve covered one meal a day food options at a 3,000-foot overview where I talk about percentages of fats and protein and carbs and that sort of thing but a lot of people need a little bit more in depth information. So, that’s what we’re going to cover today.
Now, as you know with one meal a day food plan, instead of eating three meals a day, you’re taking all three meals and you’re just consuming one massive meal, and you’re doing it in a one to two-hour period. So, when we look at that one meal a day food plan, we have to really make it count. This is so important because I told you before that if you are following a one meal a day diet plan and you’re eating whatever you want it’s a great way to drive nutritional deficits in the body. And, when you look at one meal a day, technically it’s not a diet; it’s a strategy in which you’re eating your meals. So, technically you could really eat anything you wanted on one meal a day, but you know if you’ve watched my other videos that this is highly, highly not recommended by me because once again, it’s going to drive those nutritional deficiencies and so we want to focus on making this one meal a day count. And, we want to make sure that in that one meal a day we’re getting a lot of different diversity in our food, we’re getting a lot of different nutrient dense foods and so what we’re going to do is go through the OMAD food pyramid that I made right here for you.
Now, in each category here, this is just kind of a starter right here. I couldn’t write down every food, we’d have foods coming off of this board right here. So, I couldn’t right down every single food, but what it is, it’s going to give you the idea as to how to start and for further lists on this go ahead and click on the diet that we follow, it’s the Heal Yourself Cookbook And Diet Guide we follow that down and I’ll put the link below so that you can get more information.
But let’s start with the high fiber vegetables here. This is where you’re going to eat the bulk of your meal, right here. Now, what I did too is I listed the different high fiber vegetables in order of nutrient density because what we want to do is we want to make sure that we’re focusing on getting the most nutrient dense foods in our one meal. Now, first here is kale, second is spinach, brussels sprouts, broccoli, cucumber, and peppers and then squash, okay? So, an example of squash here is spaghetti, summer, and zucchini and squash is actually going to be listed twice, okay? Because it’s going to fall under the high fiber vegetables and it’s also going to fall under the carbs section, so there’s two different types of squash there.
So, this is where we’re going to start the bulk of our meals, right here okay? Once again, this list continues on. However, you know, just for video purposes these are some really great nutritionally dense ones that you can really focus on getting into your diet so that you can get the most nutrient dense foods within that one meal a day.
The next big one here is fats and oils, okay? This is really important. A lot of people who don’t understand fats and oils are usually using a lot of hydrogenated oils which drive inflammation in the body and can cause you to really develop inflammatory conditions. Inflammatory conditions are cancer, inflammatory conditions are heart disease, all these different things that you want to stay away from. So, we want to make sure that we’re eating good quality fats and oils, okay? And examples of this one again, nutrient density taken in mind here. Avocados, nuts, seeds, coconut oil, coconut chips are really great, cheese and then also good grass-fed butter. Now, we don’t want to over consume nuts and seeds because it can be a little burdensome for the gut. So, we want to just kind of tread lightly in that area. However, they are really great source of fats and oils, okay? And then with the nuts and seeds we also want to make sure that we’re eating those in the raw form because when the nuts and seeds are roasted what happens is it’s going to break down those oils and turn them into bad fats. So, nuts and seeds, raw, of course not consuming too many.
Next one on our list is protein, okay? Now, when we think of protein we want to think of organic, we want to think of grass-fed, we want to think of free range, that whole type of thing. And then beef, chicken, wild game like bison, like venison, duck. Those are all good meats. Fish in the way of salmon, mahi-mahi and sardines. Once again really great and a lot of those have really great fats in them as well. And then of course eggs, okay? Once again, great protein but also a great fat.
Then on our carb list. This one’s important because a lot of people who get into carbs tend to gravitate towards white bread, gravitate towards spaghetti, rice, that kind of thing, okay? Those are not nutrient dense carbohydrates so once again as we’re trying to just up the scale here on nutrient density, we want to focus on nutrient dense carbohydrates. Sweet potatoes, beans, peas, tomatoes, squash and within that squash is acorn, butternut and winter squash. So, these are some examples of really high-quality carbohydrates, okay? Once again, we want to stick in that nutrient dense area.
And then last on our list here, smallest part of the pyramid, but yet still very important, and that’s low glycemic fruits, okay? The reason we focus on low glycemic fruits here is because as I told you before, if you’re consuming a diet that’s high in sugar when you’re on the OMAD eating strategy, what’s going to happen is that you’re going to get that false sense of satiety, okay? Sugar can make you feel that you’re full and when you feel that you’re full but yet you aren’t getting the proper nutrients then your body is really starving on the inside. So, we don’t want to eat a bunch of fruits that are really high in sugar, any food that’s high in sugar when you’re doing the one meal a day because it can give you that sense that you’re full and then as a result of that, it can cause you to eat less calories and that whole thing can kind of spiral out of control for people who aren’t really diligent about their food. So, an example of low glycemic fruits is going to be berries. So, we’re thinking blueberries, strawberries, blackberries, you know all those different types of berries because they’re loaded with antioxidants and they’re also the most nutrient dense fruits. We also have Granny Smith apples which are really good here that are going to also be low glycemic and then grapefruit. So once again, when we look at these fruits and we look at all these different categories here they spill way beyond on what I wrote here. I’m just trying to get you started.
Okay, now let’s go ahead and talk about some different meal plans here, okay? As into what does this all look like? What are some good options, some good diverse meals that I would eat? You know the great thing about one meal a day is you only have to focus on eating one highly nutritious meal.
The first meal on our example list here is going to be the Mexican Feast. First, it starts off with chili. Which is great. It’s got a lot of protein in it, it’s got a lot of good fats when you top it with avocado. It also has some different carbs in it from the beans and then it’s going to have a lot of vegetables as well.
The next one is, chicken fajitas. This one is really our main portion. Chicken fajitas over black beans with all the fixings lettuce, guacamole, sour cream, raw cheese, topped with some salsa. This is once again a very diverse meal.
And then for dessert, what we could have is some chocolate coconut mousse topped with or with a side of really good mixed berries and this is an excellent meal. Now remember, this is a big meal but with one meal a day it’s supposed to be a big meal.
Now, jumping into our second meal, I’ll go ahead and cover an example of an Italian feast. What this will include is starting off with a vegetable minestrone soup, a side salad with extra-virgin olive oil and vinegar, and then grain free biscuits with butter, spaghetti squash, sauce and meatballs. Then, for dessert what we’ll have is mini cheesecakes with strawberry sauce.
Now, what I’ll do is I’ll go ahead and post a link below of those example meal plans so you can go ahead and get the recipes for them and make them yourself. They’re all really great options and ones I personally like a lot.
So, make sure when you’re doing the one meal a day you’re following this food plan here. It’s all designed to support your body in a really powerful way. I mean, you need those fats in order to support proper nervous system function. You need that protein to make sure you’re not losing a whole bunch of muscle. You need to make sure you’re hitting the right amount of calories so that you don’t create huge nutritional deficits and huge caloric deficits that are crashing your metabolism. You need to make sure that you’re hitting this right.
So, go ahead and follow this one meal a day food plan and be sure to give this video a thumbs up. Share it with your friends because I know so many people are asking this same information, this is why this video came about. And then other than that, subscribe to the channel. If you have any questions or you want to share some of the recipes you’re using, post in the comment section below and I’ll see you in the next video.