How To Get Enough Protein On OMAD?

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Dimitrios Kokkinellis

At 23, Dimitrios lost 110lbs which sparked his passion for fitness and nutrition. He now works as a personal trainer and nutrition expert.


Navigating the world of One Meal a Day (OMAD) can be challenging, especially when it comes to meeting your nutritional needs. One of the most common questions we encounter is, “How can I get enough protein on OMAD?”

Short on time? Here’s a quick answer

To meet your protein needs while on OMAD, aim for 0.8 to 0.9 gm of lean protein per kilogram of your body weight. Ideally, this protein should come from sources like fish, chicken, or steak to maintain your lean body mass. Additionally, consider an amino acid supplement drink to meet your daily protein requirement.

In this blog post, we’ll delve deeper into this topic, providing you with practical tips and insights to ensure you’re getting the protein you need while following the OMAD diet. Let’s get started!

How Much Protein Do You Need On OMAD?

Well, it’s not a one-size-fits-all answer. It can change depending on a few things, like your age, gender, how much lean muscle you have, and how active you are.

Let’s say you’re not a gym rat, lifting heavy weights or doing intense workouts. In that case, a good rule of thumb is to aim for about 0.8 to 0.9 grams of protein for each kilogram of your body weight. 

This means if you’re an average guy, you’ll probably need around 50 to 60 grams of protein from animal sources. For the ladies following OMAD, you’re looking at about 40 to 50 grams of protein daily.

But remember, these are just ballpark figures. Your protein needs on OMAD can vary, so it’s essential to consider your circumstances and maybe even chat with a local nutritionist or dietitian to get tailored advice.

Learn More

Check out our article on Can you Do OMAD 5 Days a Week?

How To Get Enough Protein On OMAD?

Following the world of the One Meal a Day (OMAD) diet can be a bit tricky, especially when it comes to meeting your protein needs. But don’t worry, it’s entirely possible to maintain optimal health and get enough protein with this eating schedule.

Your body type and activity level will determine how much protein you should aim for. Generally, consuming between 40 to 60 grams of protein during your meal would be best. This can be sourced from wholesome foods like fish, lean cuts of beef, and poultry.

Protein and the OMAD Diet

A key strategy for your OMAD journey is to leverage the power of supplements. Adding a high-quality protein drink or an amino acid-rich supplement to your meal can help ensure you’re getting enough protein.

Incorporating High-Protein Foods

High-protein foods are your best friend on the OMAD diet. Consider including:

  • Ruminant meats like steak, lamb, and bison
  • Poultry like chicken and turkey
  • Fish like salmon and tuna
  • Eggs
  • Dairy products like cheese and Greek yogurt
  • Legumes like lentils and chickpeas
  • Nuts and seeds like almonds and chia seeds

Supplementing with Protein Shakes

If you’re finding it hard to meet your protein needs through food alone, protein shakes can be a great supplement. Prioritize protein-rich sources and eat slowly to ensure you’re getting enough protein.

Considerations for the OMAD Diet

Remember, over-restricting calories and choosing high-carb foods that provide minimal satiation can harm your immune system, thyroid function, and trigger hormone responses, making losing weight more difficult.

Therefore, choosing nutrient-dense foods that are calorie-rich and feature high amounts of essential macronutrients like fat and protein, along with vitamins and minerals is crucial.

The Best Proteins To Eat On OMAD

Top quality proteins to eat while on OMAD are as follows:

  • Animal-based protein: Milk, chicken breast, eggs, red meat, fish, cottage cheese, and yogurt.
  • Plant-based protein: Pumpkin seeds, berries, soya chunks, peanut butter, chickpeas, kidney beans, nuts, and whey protein.

What Are the Benefits of Eating Enough Protein on OMAD?

Regardless of your protein sources, a sufficient amount of this nutrient in time-restricted intermittent eating has several benefits to your health, including:

Improved immune system

Amino acids are the only known blocks that build proteins, antibodies, and white blood cells, which boost the immune system. So you want enough protein to keep your immune system in its top shape.

Aids in recovery

A protein-dense meal is also a fantastic way to accelerate the recovery of injury of tissues after injury and exercise. According to a PubMed study, athletes with meals high in lean protein sources recover faster and enjoy the benefits of higher protein synthesis after a workout.

Muscle mass maintenance

Meal-per-day plans with rich protein intake are also incredibly beneficial for maintaining overall body muscle mass. You can reach your fitness goals since you develop better muscle growth and strength and quicker weight loss.

Improved cardiometabolic health

Consuming protein-rich meals as part of your OMAD diet can have significant benefits for your cardiovascular health. It can enhance your body’s insulin response and help maintain stable blood sugar levels.

Moreover, a diet rich in protein can significantly improve your body’s blood sugar response, leading to improved cardiometabolic health. This not only benefits your heart but also contributes positively to your mental health.

Appetite control

High protein quality during a 1-2 hour eating window also allows you to control your appetite. You can avoid overeating and late-night snacking since you have healthy foods without extreme restrictions in OMAD.

How Much Protein is absorbed on OMAD?

Your body typically absorbs about 25 to 30 grams of protein from a single meal, whether that meal is made up of plant-based or animal-based foods. So, when you’re on the OMAD diet, your body’s protein synthesis isn’t drastically different from when you’re eating multiple meals throughout the day.

For those of you who are interested in diving deeper into this topic, there’s a comprehensive research paper on PubMed that explores how the body synthesizes protein from a single meal. It’s definitely worth checking out!

Synthesis of muscle protein on OMAD

The One Meal a Day (OMAD) diet is a fantastic approach if you’re looking to reap the typical benefits of fasting, like shedding some pounds. 

However, there’s a catch when it comes to muscle building. Even though you might be making healthy food choices, the muscle protein synthesis (MPS) tends to be lower on OMAD due to the calorie restriction.

MPS plays a crucial role in muscle growth, and a high level of it is needed for bulking up. So, if your goal is to gain muscle mass, OMAD might not be the best fit for your dietary plan.

How much protein should you consume in one day?

For an average adult, it’s ideal to have about 30% of their meal’s nutritional content come from protein. This protein can be sourced from either plant-based or animal-based products.

How Much Protein Can You Eat with One Meal?

Research from 2018 indicates that the maximum amount of protein a healthy adult should consume in a single meal is 0.55 grams per kilogram of body weight.

Can you eat all your protein in one meal?

Contrary to what some might think, it’s not advisable to consume all your protein in one meal. 

The Recommended Dietary Allowance (RDA) suggests that a healthy adult should consume 0.8 grams of protein per kilogram of body weight. This equates to about 56 grams of protein from sources like fish, eggs, and steak. 

For most people, consuming this amount of protein in a single meal can be overwhelming and difficult to digest.

How to get enough protein in one meal a day?

To get enough protein in one meal a day, especially when following the One Meal A Day (OMAD) diet, focus on including high-protein, nutrient-dense foods in your meal. These can include eggs, cottage cheese, chicken breast, Greek yogurt, lentils, lean beef, salmon, almonds, and milk. 

The recommended dietary allowance (RDA) for protein is 0.36 grams per pound of body weight (0.8 g per kilogram), but you might need more if you’re very active or trying to build muscle. 

Always ensure your single meal is balanced and rich in high-quality protein.

Can you eat too much protein in a single meal?

While your body can handle consuming a large amount of protein in a single meal, it’s not necessarily beneficial to do so. 

According to Mayo Clinic, consuming protein beyond the recommended daily amount doesn’t offer any additional health advantages. 

Therefore, it’s best to stick to the recommended intake of 0.8 grams of protein per kilogram of body weight.


Health Benefits of One Meal a Day?

Adopting the one meal a day (OMAD) diet can lead to a multitude of health benefits. 

As reported by Forbes Health, these benefits include weight loss, a reduction in cardiovascular diseases, potential anti-cancer properties, improved insulin sensitivity, and a boost in metabolism.

What is One Meal a Day Diet?

The One Meal a Day (OMAD) diet, as the name suggests, involves consuming all your daily calories in a single meal while fasting for the rest of the day.

This form of intermittent fasting has been recognized for its numerous benefits, including lowering insulin resistance, reducing blood pressure, and promoting weight loss.

Is it bad to eat just one meal a day?

Research shows that eating one meal a day, or OMAD diet, isn’t harmful. However, it’s worthwhile to remember that any diet that involves prolonged restriction can carry potential risks.

Therefore, if you choose to follow the OMAD diet, it’s crucial to ensure that your single meal is nutritionally balanced and meets your body’s needs.

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Chief Editor
Tonya McIntosh

Hello there! My name is Tonya McIntosh, and I’m the Founder and Chief Editor of TGFFitness. I’m also a NASM-certified Nutrition Coach and Personal Trainer. With eight years of experience under my belt, I’ve found that one of the most common issues my clients struggle with is remaining consistent.

Finding your main motivator to keep going is easier said than done for Keep Reading.

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