With the right ingredients on hand, you can create tasty dishes that will make your meal well worth the wait. If you’re looking for the simplest form of intermittent fasting, it doesn’t get much easier than one meal a day. While OMAD does bring potential health benefits, it can also be challenging to hit all your macros in a single meal.
What is OMAD?
It stands for One Meal A Day and it is an eating strategy. My best results have been when I eat within an hour consistently, however, it takes some preparation of meals to achieve this. Besides biological effects by not eating for 23 hours a day, I spend far less time cooking and I’m choosing to create an eating window that can help me.
This is an example how we meal plan and eat over a week.
Steak
Sometimes we find good deals on steaks at our local grocery store. Season the steak one hour before cooking, using extra virgin olive oil, fresh ground black pepper, and kosher or sea salt. Leave it at room temperature until cooking. Brush each side with 1 teaspoon extra virgin olive oil.
Place the steaks on a hot grill and sear for 4-6 minutes, rotating 90° once to create criss-cross grill marks.
For a rare or medium finish, turn the steak over and finish cooking to the right temperature. For medium or more cooked, turn the steak over and close the grill lid to trap heat, then cook to your desired doneness (between 3-9 minutes, depending on preference and steak thickness).
“Cook To” Temperature Guide
Very Rare: 115-120 °F Medium: 138-145 °F
Rare: 125 °F Medium Well: 150 °F
Medium Rare: 128-135 °F Well Done: 160+ °F
We sear ours for about 8 minutes per side until 140 °F.
Bratwurst
Hebrew National Hot Dogs for the kids and Bratwurst for the adults. No special prep for this but to stick them on the grill until it reaches about 160 °F.
Chicken
Marinate the chicken with your preferred ingredients. We usually just use salt and black pepper. We try to grill the chicken on the cooler part of the grill at 350 °F and sear them at the end. It should take approximately 45 minutes. Using a digital meat thermometer is the best way to ensure chicken on the grill has reached the safe minimum temperature of 165˚F.
Yellow Squash and Aparagus
Wash the squash and slice them to your liking. Wash asparagus and spread them on your pan. Next kosher or sea salt, black pepper and add olive oil. Place in the oven for 35 minutes at 350 °F.
Bell Peppers
Wash the bell peppers and slice to your liking of the bell peppers. Slice the onions. Place sliced vegetables in the iron skillet salt, pepper, olive oil and butter. Cook at medium high heat until they are cooked.
Baked Potato
With a fork, stab your potato all over: this helps the steam escape during the heating process to prevent a potato explosion inside your microwave. Depending on the size and density of your potato, cooking times will vary. Once your potato is ready to be dressed. Top it with your favorite ingredients like butter, black pepper, shredded cheddar cheese and/or sour cream.
Add a piece of steak, chicken or a bratwurst for your meat with your vegetables on the side. The next day, I would swap out with another grilled meat like the chicken or make a bratwurst dog with a side of vegetables.
Dessert
Sometimes for dessert, if I do not have time to make a pie I would eat slices of watermelon.
What are your favorite things to grill? Please tell me in the comments below I would love to hear from you.