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Editorial / Health & Wellbeing

From 1200 to 3000 Calories: OMAD Meal Plans You’ll Love

One Meal a Day (OMAD) has become a popular way to simplify eating habits while potentially reaping benefits like weight loss and improved health. For those new to the concept, OMAD is exactly what it sounds like: you eat all your daily calories in one meal.

This approach can streamline your eating routine and make it easier to manage your calorie intake. While it might sound daunting to fit an entire day’s worth of nutrients into a single meal, it’s definitely doable with a little planning.

Whether you’re aiming for 1200 or 3000 calories, you can enjoy a satisfying, balanced meal that meets your nutritional needs. Let’s explore some OMAD meal plans tailored for different calorie ranges.

1200-Calorie OMAD Plan

If you’re going for 1200 calories, it’s key to focus on nutrient-dense foods that keep you full and satisfied. Here’s a plan that ensures you get a balanced mix of proteins, fats, and carbohydrates without going overboard on calories:

  • Protein: Grilled chicken breast (200 calories)
  • Vegetables: A large mixed green salad with tomatoes, cucumbers, and bell peppers, dressed with olive oil and vinegar (200 calories)
  • Healthy Fats: Half an avocado (120 calories)
  • Carbohydrates: A small serving of quinoa (150 calories)
  • Extras: A handful of almonds (100 calories) and a piece of fruit, like an apple (80 calories)

1500-Calorie OMAD Plan

Bumping up to 1500 calories allows for a bit more variety and bigger portions while keeping things balanced:

  • Protein: Baked salmon fillet (300 calories)
  • Vegetables: Roasted Brussels sprouts and sweet potatoes with olive oil (300 calories)
  • Healthy Fats: Hummus with raw veggie sticks (150 calories)
  • Carbohydrates: A serving of brown rice (200 calories)
  • Extras: Greek yogurt with honey and berries (200 calories) and a square of dark chocolate (100 calories)

1800-Calorie OMAD Plan

At 1800 calories, you can enjoy a more substantial meal that’s still healthy and balanced:

  • Protein: Grilled steak (400 calories)
  • Vegetables: Steamed broccoli and a mixed greens salad with vinaigrette (200 calories)
  • Healthy Fats: Guacamole with whole-grain tortilla chips (300 calories)
  • Carbohydrates: Baked sweet potato with a bit of butter (250 calories)
  • Extras: Cottage cheese with pineapple (200 calories), a handful of nuts (150 calories), and a fruit smoothie (150 calories)

2200-Calorie OMAD Plan

With 2200 calories, you have room for more variety and nutrients:

  • Protein: Roast chicken with herbs (350 calories)
  • Vegetables: Sautéed spinach and a large mixed vegetable salad with avocado and dressing (300 calories)
  • Healthy Fats: Olive oil-marinated olives and feta cheese (250 calories)
  • Carbohydrates: Quinoa salad with chickpeas and veggies (400 calories)
  • Extras: Mixed fruit with whipped cream (200 calories), trail mix (200 calories), and whole-grain bread with nut butter (200 calories)

2500-Calorie OMAD Plan

At 2500 calories, you can have a diverse and filling meal that meets higher energy needs:

  • Protein: Grilled lamb chops (500 calories)
  • Vegetables: Roasted root vegetables and a side salad with nuts and seeds (300 calories)
  • Healthy Fats: Cheese platter with assorted cheeses and crackers (400 calories)
  • Carbohydrates: Risotto with wild mushrooms (500 calories)
  • Extras: Greek yogurt parfait with granola and honey (300 calories), dark chocolate almonds (200 calories), and a glass of red wine (200 calories)

3000-Calorie OMAD Plan

For those with higher energy needs, a 3000-calorie plan provides ample nutrition:

  • Protein: Barbecue ribs (700 calories)
  • Vegetables: Caesar salad with croutons and parmesan (400 calories)
  • Healthy Fats: Guacamole with tortilla chips (500 calories)
  • Carbohydrates: Macaroni and cheese (600 calories)
  • Extras: Cheesecake (500 calories), mixed nuts (200 calories), and a smoothie with protein powder (100 calories)
About Author

Hey there! I'm Hao, the Editor-in-Chief at Balance the Grind. We’re on a mission to showcase healthy work-life balance through interesting stories from people all over the world, in different careers and lifestyles.