One Meal A Day Food Plan | Must See!

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 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, 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, 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 in to 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.

100 Replies to “One Meal A Day Food Plan | Must See!

  1. DR NIK, all nutritionist say we shouldn´t mix fruits with food as they take 2 hours to digest or more, otherwise they ferment instead of being metabolized….what to do then? to take them or not?????

  2. Thank you for this video the information is what I wanted answered. I was thinking only calories and not calories AND nutrition. So a big thumbs up to you sir! 💜💚

  3. Okay Dr. I want to start IF. But I had the sleeve 5 years ago. I was 20 pounds from goal when a dr put me on Birth control, which made gain 50 pounds!) so I’m trying to do something else to help me get it back off.
    So with that being said….. someone who has the sleeve I normally can’t eat much but I’m hungry faster. Obviously bc I can’t eat much in a sitting. SO have you dealt with that before? Advice?

  4. I am doing OMAD Keto. Tonight I ate 6 slices of Cheese, 100g of broccoli and cauliflower, 70 g of Korean Kimchi and lastly one can of smoked salmon.

    I only ate 568 Cal for the meal, way too low than what I need daily, but I’m bloated for hours and I can’t eat anything else. For the past days my OMAD dinner never exceeded 1000 Cal simply because I can’t take any food anymore.

    I don’t want to damage my nutrients intake or Lowe down my metabolism due to dramatic calorie deficit. What should I do?

  5. Hi Dr. I just want to ask so i have started doing omad, so everyday what i eat is 2 piece of wholemeal bread with avocado spinach(boiled) 1 piece of cheicken breast roasted and tomato. Is this healthy enough for my daily meal? My weight is 85kg and my height is 170 so im trying to do weight loss here

  6. I have been eating one meal a day for at least 20 years. I've had so many friends try to "feed" me when I don't eat when they do. For me it's easy because I'm rarely hungry in the morning and lunch just doesn't appeal to me. Dinner has always been my favorite meal. I'm so glad I finally found someone who is "pro" one meal a day. Really enjoyed your video. Keep putting the word out!

  7. I eat what I want grass fed beef , eggs , salmon ,chicken ,kale ,spinach,cheese,bacon Nd avaocado I crave these type of food !!

  8. LIKE LIKE LIKE LIKE LIKE!!!! Thank you so much for this video! I love it because many times people tell you what not to do, or even what to do, but never tell you how to do it. The how is what I'm interested in and for that, I thank you sir.

  9. I started the omad 13 days ago and I lost 3 pounds the first 4 days of doing it. But I’m not losing enough weight what am I doing wrong ? I don’t snack I drink only water and I don’t eat much for example I’ll have Two chicken breast and asparagus.

  10. I love your pyramid doc! This is my 4th day doing 20:4 IF and I’ve lost 4lbs and feel great. Im going to attempt a 48 hour fast this weekend, but i will listen to my body and break if needed. I want to give omad a shot next week sometime. Your vids help so much thank you for advising us on the free and natural cure!

  11. I don't understand – how can anyone eat that much food all at once? Half the time I can barely get through an ordinary meal.

  12. I don't understand how you can eat lots of fruits and vegetables yet you're only allowed 10% carbs? Fruits have a lot of sugar which adds up the grams of carbs per day, similarly with veggies if eating a variety the carbs add up quickly. I just don't get it.

  13. Hi Dr I just started OMAD I am not on keto diet
    Aftar my food I love to had a brown bread with one table spoon Hanney and two table spoons of peanut butter also I am having 3,4 walnuts and two dried figs this is kind of my dessert please can you tell me if this is ok because I really need to loos my weight hopefully you will answer me.

  14. On OMAD when should this meal be consumed?? Is it ok to eat this before bed time or should it be consumed as a lunch type meal. I work 12 hr shifts one week days one week nights. I'm thinking a lunch time meal would be best for me.

  15. Is this okay for women to do? I keep coming across so much conflicting information about it. I started a few years ago doing 16:8 on and off for a few months, but I found 18:6 somehow easier for me to stick to and left me feeling less hungry somehow. But i've always been curious about OMAD. I do a 24hr fast one every week or two.

  16. As a diabetic this really saved my life I will live the rest of my life on OMAD. It really works even better than insulin.

  17. Dr I'm having a hard time because I don't eat meat so most of the recipes are not working for me

  18. So Doc, I can do this food plan and still have three killer work outs a week with cardio in between those work outs? Thanks for any time you dedicate to responding to me. Love the channel.

  19. Hi Doc… Love your videos… lots of information. There is just one question I have. I am a vegetarian living in India in a small town and the place where i stay, we donot get grass fed butter or cheese. They are normal ones…. avocados impossible to find and the only fat is the virgin coconut oil or coconut that I can consume. DOC Another thing is where do i get my protein from? I am atm having pea protein substitute, tofu and tempeh to help me with my protein needs. You think it's okay? I have not much options available here.

  20. For those just starting out with one meal a day I've may I suggest roasted seaweed to satisfy the rumbling thus "skipping" a meal to make it to 24-48 hours. Only 20 calories for one 4.5 gram box and has excellent nutrients too.

  21. Has anyone here had any experience with donating blood while on this diet? I am currently eating mostly Carnivore on an OMAD schedule (20:4) with good results. But as an active blood donor, most of the times for giving fall outside my eating window. And the Red Cross specifically advises eating a decent meal prior to giving to avoid any ill effects. I want to continue giving, but now I'm nervous about doing so while keeping my fast. Any suggestions?

  22. On my one meal a day I eat around 1200-1400 calories coming from a ketogenic eating plan. I'm 6'1 and 220kg. Is this undereating or ok for OMAD? I feel like I physically can't eat any more than that

  23. Those if you doing omad do you eat your meal the same time every day or different times? Does it matter?

  24. I've been watching your videos but haven't found any on multi-day fasting, do you recommend extended fasts to be part of a weightless routine or just IF and OMAD? I find so much conflicting info on the benefits or draw-backs to extended fasting. Good lord those meal plans look amazing, I'm over here dying to try them out.

  25. Sir,
    I'm your huge fan. I have one problem, hope you can solve it. I'm about to start Omad but I'm not sure when to have my 1 hr of food. I workout between 8pm-10pm and i need protein shake as I'm vegetarian. I'm aiming to lean gain.
    (so should I have the meal in the afternoon or post workout at night and what about the protein snake)

  26. But if insulin was low due fasting, then eating OMAD with all kinds of macros, carbs will spike up the insulin level so if I ate fats like olive oil or avocadoes, Cells will absorb the fatty acids I know theyre healthy but they will make me gain weight.

    As I read from a study, do not mix Carbs with fats, its wether Carbs+protein or Fat+protein.

    Insulin is like a stream the visits every cell in our body, By digesting proteins, carbs & fats all these nutrients will be delivered to the cell.
    So if we ate a meal that consists Carbs+Protein, we wont have fatty acids in our insulin
    but if we eat a meal that consists Fats+Protein, we wont have that spike in insulin and so our cell wont store these fatty acids
    instead they will be used as the energy source that's what Keto Diet is all about.

    Tbh I don't like this, I'm very sad i can't make peanut butter and banana smoothie.

    Dr. Nick I hope you could prove me wrong.

  27. Do not find to any of the links Dr Nick Zyrowski posts despite having subscribed to the channel way way back

  28. Thanks for your simple way to explain. After I watched your video I realized that I made a lot of mistake during my meal time. And I keep learning new thing with you. Thanks

  29. Those meals all look great… I am trying out the Zero Carb protocol right now… I can barely manage one Ribeye steak… just can't get any more down… trying to do OMAD though on some days I have some eggs and bacon plus a steak or chops later.  A few weeks now… lost one and a half pound so far… so that's about a half pound per week…

  30. My question is that we are told by many keto and non-keto nutritionists to not be eating our fats and carbs together. With the vast amount of macros you need to fit into one meal, does this not then work against you for fat loss when you are consuming all of your carbs and fats together?

  31. This is my first day to try it wish I found your video before the first of the many I hope was 5 eggs 1/2 onion 1/2 bell pepper with A1 before I go to work … but I'm gonna cheat with at the end of my work day with apples and bananas . Don't think I'll do five eggs again …ugg

  32. Hi dr! I m frida from Tanzania!thanks your Chanel change my life!im 129 kg i was 135 two month ago!i was doin IF for two but now im doin omad its like a month now!im not loosing weight any More! What is problem?im doin keto some time i eat caulflower and meat,or egg plants and meat, chicken and salad.litle peanut some times, yoghut, there any thing wrong in my meal?be blessed!

  33. Tried this , i don't think it's made for me.
    6'1 235 (Mostly fat)
    Trying to lose weight and build muscle..
    Ended up binge eating on sushi .
    I only eat fruits and fish and veggies nothing fried or unhealthy.
    Is there another way?

  34. Dr Nick's strategies are straight forward,no bs,I feel so much better in body & mind,never give up,it's not gonna be great every day but it can atleast be good almost every day🤘

  35. IS IT OK TO?
    -Lift weights at 4:30am
    -Go to work and drink lots of water all day
    -Get home at 6pm eat a giant salad
    -Then eat a giant balanced healthy meal one hour or two before bed
    -Do that 5 days week but then eat a bit more to refeed a bit on weekends but not going overboard and binging

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