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Plant-Based Omad Diet – Complete Guide to Getting Started

plant based omad diet

Eating a plant-based Diet has become a lifestyle for many people today.

But, can you incorporate this lifestyle while eating one meal a day?

Yes, you can.

You may already be on an omad diet and are thinking of switching to a plant-based daily meal.

Let’s take a look at what a plant-based diet is, how it differs from veganism, it’s many benefits, and how to eat an omad plant-based diet.

The Nature of a Plant-Based Diet

plant based diet omad diet

Plant-based diets can be both simple and complex to understand and execute.

A plant-based diet is one that is centered on foods that come from plants, including vegetables, tubers, whole grains, legumes, tubers, fruits, nuts, and more.

Most types of these routines will allow you to eat some dairy products and even eggs. However, others will limit how much you can eat.

For example, the diet “Forks Over Knives” focuses on a whole-food and unrefined plant-based meal plan that avoids processed foods as much as possible.

It might seem incredibly plane at first because you won’t be able to eat foods like meat and even various kinds of spices. That said, you can still eat cheese, eggs, and other types of dairy products.

Thankfully, there are many other types of plant-based diets from which you can choose.

These diets will vary depending on what kinds of foods that you can eat and what kinds are not allowed.

While later in this article I will talk in more depth about the types of foods you should eat on this diet while eating one meal a day, the following information should give you a good insight into the variations available for this routine.

Types of Plant-Based Diets

3D illustration of PLANT BASED DIET title on a pale green plate, along with golden knif and fork, on a blue gradient as a background.

People who want to start a omad plant-based diet may be interested in trying out different approaches based on their dietary preferences.

These approaches will vary according to what kinds of foods you want to eat and what types you want to exclude.

Just a few of the most common plant-based eating methods available include:

Whole Foods

  • Whole Foods – Try to avoid foods that have been processed when on this diet. Keep them as whole and as fresh as possible to stick to this routine.


  • Lacto-Vegetarian – People on this type of diet cannot eat eggs, meat, seafood, or poultry. However, they may eat milk-based products, such as cheese.


  • Ovo-Vegetarian – This routine is different from lacto-vegetarianism in one way: you can eat eggs but cannot eat dairy products.


  • Mediterranean – Focus on whole foods with a minimal amount of chicken, dairy, eggs, red meat, and fish. The latter types of food can be consumed twice a month.


  • Vegan – Veganism is more of a lifestyle choice than a mere dietary routine. It not only limits you from eating any animal-based foods but from using animal-based products like leather.

Raw Food Vegan

  • Raw Food Vegan – Follows the same guidelines as a vegan diet but focuses strictly on foods that have not been cooked at temperatures higher than 118 degrees Fahrenheit.

While vegan diets are considered plant-based diets, they are a lot different and more difficult than most types of plant-based routines. Later on in this article, I’ll talk in more depth about the differences between these types of diets.

Before moving on to that section, though, I think it is worth taking a look at some famous people who stick to a plant-based diet, as it can serve as an inspiration for you if you plan on making the switch.

Famous People Who Eat Plant-Based Diets

Photographers are taking a picture of a film star

You’ve probably heard a lot about celebrity diets from a variety of different types of magazines.

These diets are often much different than anything you’ve attempted. For example, some athletes (such as Michael Phelps) eat 10,000 calories a day when training 6-8 hours every day for the Olympics.

There are also individuals who eat ketogenic diets, which is a weight-loss routine that is the exact opposite of plant-based diets.

However, there are also a large number of celebrities who eat either a plant-based or vegan diet. These individuals can serve as an inspiration for anybody who is interested in starting this type of diet. Each has food types that they consume and others that they avoid.

As mentioned above, the types of foods and the exact proportions you can eat will vary massively depending on your needs.

Celebrities include:

Joaquin Phoenix

  • Joaquin Phoenix – This acclaimed actor has not only inspired film fans with his skilled performances but with his dedication to a plant-based diet. For example, he was involved in the documentary “Earthlings,” in which the meat and dairy industries were examined.

Miley Cyrus

  • Miley Cyrus – The former Hannah Montana singer is known just as much for her partying as she is her music. However, Cyrus is a true animal lover and has committed herself to a plant-based diet and lifestyle.

Bill Clinton

  • Bill Clinton – Though Clinton was known for his dedication to McDonald’s and other types of fast foods while he was a president, he switched to a plant-based diet in late 2004. While this change was due to a quadruple coronary bypass, he has found that sticking to this routine has helped him stay slim and healthy.

Woody Harrelson

  • Woody Harrelson – Harrelson is a quirky actor who was one of the first big names in Hollywood to switch to an entirely plant-based diet. In fact, he is also an advocate for animal rights and has even tried raw vegan diet concepts at various points.

Paul McCartney

  • Paul McCartney – This legendary singer, musician, and performer switched to a plant-based diet with his now deceased wife, Linda. Since then, he has remained an outspoken advocate for animal rights and credits his diet with his youthful appearance.

Ellen DeGeneres

  • Ellen DeGeneres – The world’s most popular talk show host has been on a plant-based diet as a way of protecting animals. Though she doesn’t talk about it regularly, fans of her show have likely heard her talk about her diet and its challenges from time to time.


  • Morrissey – This singer has been dedicated to a plant-based diet for nearly his entire life. In fact, his song “Meat is Murder” from The Smiths’ album of the same name has become something of an anthem for people switching to a plant-based routine.


  • Moby – While much of Moby’s music is very calm and sedate, his passion for a plant-based diet is fiery. In the liner notes of his albums, he writes intelligent and well-reasoned essays on the topic, showcasing his thought process and intellectual prowess.

What are the Differences Between Omad Vegan and Omad Plant-Based Diets?

Big healthy rye bread sandwich with fresh with radish, cucumber, green vegetables and herbs on a wooden kitchen board, blur background

The concept of veganism is one that is often confusing for many people or challenging to understand.

That’s because many people don’t realize that eating a plant-based diet doesn’t necessarily make a person a vegan.

Vegans are individuals who follow a specific philosophy and who are committed to eliminating all animal-based products from their lives.

That’s why I’m going to break down the veganism philosophy, how it differs from plant-based diets, and whether or not is indeed a healthy choice.

And while vegans often follow a specific lifestyle for health reasons, many more follow it due to ethical and moral considerations.

In fact, that is probably the most significant difference between these two concepts.

Veganism is a Philosophy

Vegan Logo with a single fresh green leaf behind lowercase text - vegan - on a white background, simple stylish vector illustration

The concept behind veganism was created in 1949 when Leslie J. Cross created a simple guideline for vegans to follow. In 1979, it was updated to this lengthy and detailed statement:

“A philosophy and way of living which seeks to exclude—as far as is possible and practicable—all forms of exploitation of, and cruelty to, animals for food, clothing or any other purpose; and by extension, promotes the development and use of animal-free alternatives for the benefit of humans, animals and the environment.

In dietary terms, it denotes the practice of dispensing with all products derived wholly or partly from animals.”

That dedication is the biggest thing that differentiates veganism from plant-based diets.

For example, people who follow a vegan routine work hard to eliminate not just animal-based foods from their diets but any products that come from animals. This list can be quite extensive and may be surprising to many.

For example, vegans do not use:

  • Leather products
  • Fur clothes
  • Anything with wool
  • Silk items
  • Honey or beeswax
  • Items that have been tested on an animal
  • Medicines tested on animals

So, in essence, vegans do have a plant-based eating routine.

However, they go several steps beyond the typical plant-based diet by making it a complete lifestyle. In fact, many vegans consider themselves animal-rights activists and actively campaign for the better treatment of animals.

As a result, you might find vegans protesting any animal-based entertainment. Bullfighting, horse racing, dog fighting, and even horse-drawn carriages are considered unethical by many vegans. Some go so far as to believe that animals used for acting in movies are being exploited.

Vegans who have a decent amount of money may donate to many animal-based charities as a way of helping out their furry friends. They may even adopt a large number of animals and place them on a farm to keep them happy and safe from exploitation.

Committing to this lifestyle is a choice that thousands of people make every year. It is not a simple decision and is one that will challenge you in a lot of ways.

However, you don’t have to become a vegan to eat a plant-based diet. In fact, a vegan diet is often a good one to emulate, even if you don’t take steps to become a fully-committed vegan.

Is a Omad Vegan Diet Healthier Than a Omad Plant-Based Diet?

A sign advertising vegan food in a shop window

The similarities between plant-based and vegan diets mean that they are very similar in the health benefits that they provide.

However, it is worth taking a look at which is healthier. One study, entitled “Comparison of Nutritional Quality of the Vegan, Vegetarian, Semi-Vegetarian, Pesco-Vegetarian and Omnivorous Diet” examined the rates of obesity for those who followed these diets.

It was primarily a research study based on sending out various forms and surveys.

They found that individuals who lived an omnivorous lifestyle were the most overweight. About 20.6 percent were overweight while another 8.4 percent were obese. That’s nearly 30 percent of every omnivore in the study.

The rates for vegans were by far the lowest: 10.6 percent overweight and 1.9 percent obese. That’s just 12 percent or nearly 20 percent less than omnivores.

The obesity and overweight rates for vegans and vegetarians were so close as to be nearly identical, meaning that they are both very healthy for your weight.

However, the study found that 8.7 percent of vegans and vegetarians were underweight. None of the tested omnivores were underweight, and just 67.7 percent were of average or healthy weights.

This fact indicates that people on plant-based diets may end up losing a significant amount of weight.

Unfortunately, being underweight is often a problem because it can cause issues such as anemia or even undernourishment.

As a result, vegans and those on plant-based diets typically need to take a variety of supplements to ensure that they are healthy.

That topic (and other downsides) of plant-based eating routines will be discussed in more depth later on in this article. Thankfully, the benefits outweigh the disadvantages, but the issues must be understood to ensure you are healthy.

The Benefits of a Omad Plant-Based Diet

Hand writing Benefits with white marker on transparent wipe board.

Omad plant-based diets offer many health benefits.

In fact, one massive study entitled “Nutritional Update for Physicians: Plant-Based Diets” took a look at nearly 100 different studies to discover the many health benefits of a plant-based diet.

They were primarily interested in contrasting this diet with one that was heavy in meat.

The result of this study showcased a diverse and dizzying array of benefits that make a plant-based diet an excellent choice, especially for those who were already suffering from problematic health issues.

Throughout the following sections, I will examine these benefits in more depth.

Decrease Your Obesity

This study (and many others) found that a plant-based diet helped to manage your obesity by eliminating the amount of fat that you consumed in a day.

While fat consumption is an important tool for triggering fat burning, too much fat will cause it to get stored on your body and put on extra pounds. And as you get older, that fat can be harder and harder to burn. Thankfully, a plant-based diet avoids this issue in a variety of ways.

One of the most significant ways it helps is to increase your intake of fiber.

Fiber is one of the most critical elements in weight control because it improves your metabolism and makes it easier to burn a lot of calories quickly. And since fruits, vegetables, and whole grains are abundant with this ingredient, you should see weight burn off quickly.

In fact, the study in question found that vegetarians could lose one pound every week without increasing their exercise demands.

Diabetes Management

If you are concerned about developing type 2 diabetes, a plant-based diet may help you prevent this issue or even treat it.

A variety of doctors around the nation are learning how to prescribe this type of diet to manage weight gain and the dangers of diabetes. In fact, many are prescribing this method as a way of managing diabetes symptoms or reversing this condition completely.

In the previously mentioned study, it was found that people who did not eat a plant-based diet were 74 percent more likely to develop diabetes than those who did eat a plant-based diet. That’s because a plant-based diet helps to improve your insulin sensitivity and decreases the risk of triggering the development of this debilitating disease. And if you already have diabetes, it can help to boost your insulin production and prevent the development of this debilitating condition.

Decreased Heart Disease

Heart disease remains the number one killer in the world and is unlikely to be supplanted by any other risk any time soon. That problem is particularly noticeable in the United States because we eat so much meat and junk food when compared to the rest of the world.

However, various studies have found that a plant-based diet can halt the spread of serious heart disease.

In fact, a study by Harvard even found that a plant-based and oil-free diet could minimize your risk of heart disease and even completely reverse it. That’s because your cholesterol intake would be minimal, allowing the production of good cholesterol to increase exponentially. Even better, you will lose weight and take that extra strain off of your heart.

Blood Pressure Help

High blood pressure or hypertension is a serious disease that can increase your risk of developing many types of serious heart problems that can degenerate as you age. It typically develops when people gain weight or do little to control their intake of unhealthy foods.

However, many studies have found that people with a plant-based diet can severely decrease their blood pressure and avoid sudden heart attacks or strokes.

The study quoted in the introduction to this section found that vegetarian diets not only lowered systolic blood pressure but decreased diastolic blood pressure. This benefit increased massively if you paired this diet with a low-sodium routine. Try to avoid salting your food and your blood pressure will decrease significantly.

Increased Lifespan

All of these benefits can help people who eat a plant-based diet live longer than those who do not. In the study mentioned in the introduction, it was found that people who ate meat tended to live several years shorter than those who did not. Red meat was particularly problematic because it could lead to diseases like cardiovascular problems and even cancer.

Another article took a look at how eating plants could help improve a person’s life and extend it even further. It found that the nutrient-rich variety presented by plants was superior to that of meat.

In fact, they suggested that meat offered minimal health benefits to a dieter beyond a high concentration of protein. As a result, these professionals were convinced that this type of diet was the healthiest way to extend your life.

Save You Money

This benefit may not increase your health but will boost your bank account. That’s because a study published in Time found that a plant-based diet could help you save $750 every year. That’s because you wouldn’t have to buy meats (which go bad in a few days) but could focus on grains and other foods that can last for over a week.

And that benefit could, ultimately, help you live a little longer. For example, if you took that extra $750 and put it into a bank account, you could save up a rainy day savings that could help you in case of a medical emergency. Even better, you could use that money to help send your children to college or to take a little bit of a strain off of their transition to adult life after education.

Getting Started on an Omad Plant-based Diet

Eating a Plant-based Omad Diet will still follow the same protocol as the 4″ones” rule.  This involves one meal, one plate, one beverage, and one hour.

When eating one meal a day plant-based diet,  it is possible to achieve a healthy amount of calories and nutrients.

While those who eat animal-based products may find it easier to meet their protein levels, there are many other types of foods that you can enjoy while on a plant-based omad diet.

While starting a plant-based omad diet right away may work for some people, starting slower is often a better choice to start before adapting to omad.

Foods to Eat on a Omad Plant-Based Diet

plant based omad dinner

While you can’t eat any foods that come from an animal while on this type of diet, you are otherwise free to eat whatever you want to eat.

For hardcore meat eaters, it can be hard to imagine a diet without regular doses of meat. However, a vast majority of foods contain no animal products at all.

As a result, it is a good idea to take a look at the types of foods that you can eat while on omad plant-based diet.

In this way, you can better understand what you are getting into and how diverse your palate will be when following this routine.

Just a few of the foods you can eat on a omad plant-based diet include:

Non-Starchy Vegetables

  • Non-Starchy Vegetables – Try to fill up on leafy greens, broccoli, tomatoes, eggplants, carrots, zucchini, and much more. These foods are the healthiest and the most vitamin-rich that you can eat.

Starchy Vegetables

  • Starchy Vegetables – Potatoes should be your friend on a omad plant-based diet. Eat healthy potatoes (particularly sweet varieties), beans, corn, quinoa, root vegetables, and much more. Try to have more non-starchy than starchy vegetables, though, because starch may make you hungry or increase your hunger pangs.


  • Fruits – Fruits are a major part of any high-quality omad plant-based diet. Try to eat them as fresh and possible and as whole as you can tolerate. While you can get them dried or juiced if you like, it is best to get them as natural as possible for maximum health benefits.

Whole Grains

  • Whole Grains – Delicious whole grain breads are a great addition to any omad plant-based diet. Try to expand to include brown rice, white rice, couscous, and even barley. These foods are delicious and can be used for many types of meals.

Milk and Dairy Products

  • Milk and Dairy Products – While you can drink milk and dairy products if you like while on a omad plant-based diet, you should try to limit yourself as much as possible. That’s because they don’t come from plants and, therefore, can affect the quality of your omad diet. Get alternatives, such as rice or almond milk, instead, to improve your dedication to this routine.


  • Spices – Any spice that you can add to your food that is not based in an animal product can be used on this diet. Cumin, parsley, nutmeg, paprika, sumac, saffron, and more are all great additions to your omad diet.

Fat Sources

  • Fat Sources – You need a little bit of healthy fat every day to be healthy. Get it through flaxseed, almonds, walnuts, chia seeds, and other types of nuts. These stick to the plant-based routine and also provide you with other nutrients and minerals.

Protein-Replacement Products

  • Protein-Replacement Products – Tempeh and soy products are a great choice if you need high-quality protein in your omad diet. Legumes and lentils are another healthy sources of protein that you should integrate into your diet.

Each of these food types is diverse enough to keep you happy and healthy while on a omad plant-based diet.

However, it is critical to choose foods that fill you up while on this diet. In this way, you can avoid hunger pang and overeating and, just as importantly, stay on a omad diet while sticking to a strict plant-based eating regimen.

Foods That Keep You Filled Up on a Omad Plant-Based Diet

Raw Organic Homemade Trail Mix with Nuts and Fruits

When you are designing your omad meal or planning a healthy array of foods for your week, you need to integrate a multitude of filling ingredients.

These foods are good at filling you up and avoiding the kind of hunger pangs that can make your omad diet challenging.

Don’t hesitate to integrate as many of these foods as you can into your omad diet to stay full longer:

Trail Mix

  • Trail Mix – A good trail mix typically consists of a large number of healthy nuts, such as Brazil nuts, walnuts, raw cashews, and shelled pistachios. It also contains blueberries, dark chocolate, and other healthy (but filling) foods.


  • Beans – I really can’t say enough good stuff about high-quality black beans. They are filled with rich protein and a lot of fiber, meaning that you’ll be heavily filled up every time you eat.

Peanut Butter

  • Peanut Butter – Peanut butter is rich and creamy and settles well in your stomach. As a result, you’ll typically feel fuller after eating any food with peanut butter and will feel satisfied for a lengthy period.

Chia Seeds

  • Chia Seeds – Chia seeds go well in a broad array of foods and are incredibly delicious. They are also filled with protein and fiber and will make you feel full a lot longer than many other types of food.


  • Broccoli – Broccoli takes up a lot of room in your stomach and takes a lengthy period to digest. As a result, you’ll feel fuller after eating a cup full or so. Try to integrate it into as many meals as possible to stay full.

Fiber-Rich Crackers

  • Fiber-Rich Crackers – If you are feeling a pang of hunger and want to make it go away, eat five Triscuits. It’ll add a significant boost of fiber (over 20 grams) to your stomach while only adding a further 100 calories to your day.

Now that you have a good idea of the healthy and filling foods that you can eat on this diet, it is worth taking a look at a typical healthy plate for this meal plan. In this way, you’ll know what to do when it comes time to prepare your next dish.

A Healthy Plate on a Omad Plant-Based Diet

Summer salad with green,corn, radish, sesame and crispy crackers.Rustic.Vegan snack, vitamins, vegetarian food and diet concept

When preparing your plate, it’s important that your omad meal maximizes your health benefits.

Here’s just one plate of food that you can enjoy while on the omad diet.

Bed of Delicious Fresh Spinach

  • Bed of Delicious Fresh Spinach

Apples and Pears Sliced 

  • Apples and Pears Sliced

Rich Black Beans Flavored With Chili Seasonings

  • Rich Black Beans Flavored With Chili Seasonings

Baked Sweet Potato Fries

  • Baked Sweet Potato Fries

Brown Rice Topped With Feta Cheese

  • Brown Rice Topped With Feta Cheese

Baked Tofu Spiced With Cumin Mixed With the Rice

  • Baked Tofu Spiced With Cumin Mixed With the Rice

This dish consists of a variety of healthy foods that make your one meal a day diet a healthy one.

Try to mix and match various types of these foods to create as healthy an array of items as possible. Be sure to take supplements to ensure that you don’t suffer from any deficiencies.

Supplements You Have to Take on a Omad Plant-Based Diet

Dietary supplements. Variety pills. Vitamin capsules. 3d

When eating a plant-based diet, you are naturally limiting yourself in a way that can be problematic. While you’ll be getting a majority of your vitamins and minerals, there are several that you can get only in meat. Other types are more readily available in meat and animal-based products.

That’s why it is critical to take a variety of supplements when on a omad plant-based diet.

Failure to take these supplements can be dangerous for your overall health. In this section, I will briefly touch on the types of deficiencies you can expect and how much of each supplement you should take.

Later on, I’ll discuss these dangers in more depth in a later section.

Vitamin B12

  • Vitamin B12 – A deficiency in this vitamin can be dangerous because a proper amount helps to improve the health of your red blood cells. And since it is typically deficient in the diets of most people on a plant-based diet, it is critical to add it in a supplement. The daily recommended intake is 2.4 micrograms per day.

Vitamin D

  • Vitamin D – Few plant-based foods are rich in vitamin D, which is a major problem for those on this diet. That’s because it helps to increase your absorption of calcium and, therefore, improves your bone strength. It can also improve your muscle memory and your mood. Try to take at least 15 micrograms per day to ensure you get a proper level.

Long-Chain Omega-3 Fatty Acids

  • Long-Chain Omega-3 Fatty Acids – Fatty acids are obtained most easily in meat and fish-based products. While you can get them from flaxseeds, chia seeds, and other types of food, you are likely going to need a supplement to ensure that you get enough every day. That’s because vegans and vegetarians typically have 50 percent less in their blood than meat eaters. Aim for 200-300 milligrams every day to be healthy.


  • Iodine – Iodine helps to keep your thyroid gland running smoothly, which helps to control your metabolism safely.  It may also cause you to suffer from hypothyroidism and gain excessive levels of weight. Try to get at least 150 micrograms of iodine every day.


  • Iron – Without enough iron, your red blood cells will weaken, and you’ll potentially suffer from anemia. Vegetarians and others on a omad plant-based diet may need as much as 1.8 times the normal amount of iron to stay healthy. This fact means you need at least 8-16 milligrams if you’re a man or a post-menopausal woman. And adult women need 18-27 milligrams to be healthy.


  • Calcium – Those on a omad plant-based diet may suffer from a deficiency in calcium if they cut out milk and other dairy-based products. However, you need at least 1,000 milligrams every day to ensure your bone health. And if you are over 50, that amount jumps up to 1,200 milligrams. While eating bok choy, kale, and broccoli can get you some calcium, a good supplement is also a wise choice.


  • Zinc – Zinc is vital for your metabolism and repairing your body cells. However, a deficiency in this mineral often occurs in people on a plant-based diet because it is rarely in any plants. Even worse, absorption can be minimal due to the type of zinc plants contain. As a result, it is wise to get at least 8-9 milligrams every day.

The Potential Health Risks of a Omad Plant-Based Diet

plant based omad risk factors

While an omad plant-based diet has many health benefits, it does not come without health risks.

While these are usually minor when taken care of properly, they can become a big deal if you don’t manage them.

In fact, some people on this type of diet may end up undernourished if they don’t take several steps to avoid it.

So let’s take a look at the health concerns that are common with omad plant-based diets and the steps you can take to manage them. In this way, you can be prepared to adjust your routine to ensure that you don’t hurt yourself.

Just as importantly, these tips make it possible for you to teach others how to avoid these problems if your example inspires them.

Protein Deficiencies

As I have hinted at throughout this article, people on omad plant-based diets are often deficient in protein. While the needs for animal-based protein has been debated heavily over the years, there is no doubt that your highest level of it comes from animals. Unfortunately, that kind of protein is also likely the main contributing factor to heart disease in people who eat meat.

That said, you still need to increase your protein levels when you switch to a omad plant-based diet. Try eating beans every day paired with brown rice and hummus. These types of foods are rich in protein (as much as 10 grams per serving) and will keep you from being undernourished. In this way, you can stay healthy and even exercise without worrying about injuring yourself.

Complications With Breast Cancer

Soy is one of the most common foods for those who eat a omad plant-based diet. That’s because it is very adaptable, tasty, and is a great source of protein. However, people who are susceptible to certain types of cancer (particularly breast cancer) may increase their risk even more if they eat soy. This finding, however, is conflicted by other sources that state the opposite.

The risk that this poses means that anybody switching to a plant-based diet should seriously consider talking to their doctor before making the change to this routine. And if you do make the switch, you should observe yourself for any cancer symptoms. While the risk is minimal, it could threaten your life if it does occur. If possible, try to avoid soy products if you are worried about this danger.


Iron is always a problem for people who are on a omad plant-based diet. That’s because the availability of iron in plant foods is often limited or more difficult to obtain. And when you don’t eat enough iron every day, your blood cells are going to suffer and may end up weaker. As a result, you will become anemic and may end up suffering from diseases more quickly.

Therefore, it is essential to eat a significant amount of iron every day to ensure you don’t suffer from this problem. The supplements mentioned in a previous section should give you an idea of how much you need to be healthy. However, you can also add more iron to your omad diet by eating foods such as almonds and taking fish-oil supplements every day.

Other Issues You Might Face

Stethoscope, prescription clipboard and bottle of pills on white background with copy space. Health care and medical concept.


The issues mentioned above are the most common problems you’re going to face when on a omad plant-based diet.

Unfortunately, there are other issues that you might run into when on this routine. Thankfully, most of these problems can be treated by consuming a multitude of supplements, which I’ve already discussed above. However, it is worth taking a more in-depth look at these issues to gauge how they can affect you:

Lowered Levels of Vitamin B12

  • Lowered Levels of Vitamin B12 – Without a proper level of vitamin B12 in your body, you can suffer from anemia, nerve damage, and a variety of other health issues. It is typically easier to obtain in meat, meaning you’ll have to take supplements when on a omad plant-based diet.

Decreased Calcium

  • Decreased Calcium – Calcium is one of the most important nutrients for your bone health. When you are suffering from a deficiency in this nutrient (which is common in plant-based diets), your bones may be weaker. Try to eat cheese and drink milk to avoid this problem.

Vitamin D Deficiencies

  • Vitamin D Deficiencies – Vitamin D is another nutrient that is easier to obtain in animal-based products than it is in plant-based ones. In fact, there are very few plant-based foods that contain it all. As a result, you need to eat foods like soy milk and cereal grains that have been fortified with vitamin D to ensure that you get a proper level of this nutrient every day. Check the label to ensure you are buying fortified products.

Fewer Fatty Acids

  • Fewer Fatty Acids – Fatty acids are most common in animal-based products such as red meat and fish. Without these oils, you may suffer from hair, skin, and hair issues. Thankfully, there are vegetarian-friendly ways to get these oils, such as eating flaxseeds, flax oil, walnuts, and canola oil. As always, you can take a supplement if you like but make sure it doesn’t have any animal-based products.

Typical Omad Diet 1,200 Plant-Based Meals

Baked vegetables: potato, zucchini, tomato, carrot, apple, onion on plate. Vegetarian food

If you are starting a plant-based diet and want to stick to a 1,200-calorie meal every day, there are many possible approaches that you can take. The following section will break down a few suggestions for healthy 1,200-calorie meals that just about anybody can enjoy.

A Veggie-Rich Day

If you feel like boosting your dose of vegetables for the week, try this meal.

Start by making a green smoothie by mixing one scoop of vegan protein powder, one cup of almond milk, one cup of spinach, one-half banana, and two tablespoons of peanut butter. This smoothie will give you a great dose of protein and help open up your palate for the rest of your meal.

Move on to a vegan salad made out of four cups of spinach, one-quarter cup of cooked chickpeas, one-quarter cup of almonds, one-half avocado, and two tablespoons of red wine vinaigrette.

This addition to your meal can be adjusted in a variety of ways to add variety and taste to your week. Add 10 crackers with two tablespoons of guacamole to help expand your meal a bit more.

You can now bake a veggie burger and serve it on a whole-wheat bun with one-quarter avocado, three-quarter cups of squash, and one-cup of broccoli to top it. Each of these ingredients should be boiled or steamed to hold onto as many nutrients as possible. And when you’re done, you’ll have eaten a diverse diet filled with protein and fiber and maxed out with nutrients.

A Nutty Day

On days when veggies sound a bit too much to prepare, try out this simple meal plan.

Start out with a cup of oatmeal served with a one-half cup of almond milk, half of a diced apple, and one tablespoon of chopped walnuts. This dish gives you grains, fiber, fruit, and nuts all in one go. Add a little cinnamon on the top (a sprinkle should be enough) to give it flavor. Eat the other apple half on its own.

Expand your meal by creating a green salad with two cups of mixed greens, five cherry tomatoes, one-half cup of cucumbers, one-quarter cup of shelled pistachios, and one tablespoon of feta cheese. Add a little balsamic vinegar on top for taste. Also, make sure to spoon out one-half cup of plain Greek yogurt and add one-quarter cup of sliced strawberries for flavor.

Finish off your day by eating a baguette topped with slices of mozzarella, basil, and zucchini. Top it with one cup of mixed greens and add one cup of black beans to the side. This meal should provide you with around 1,300-1,400 calories when it is broken down. It is also rich in fiber that will keep you stuffed until your next meal.

A Fruit-Filled Day

On days when you want to concentrate on fruit, try out this meal plan. Start your meal with two clementines carefully peeled and sliced. You can also add this to one cup of plain Greek yogurt mixed with one-quarter cup of muesli and blueberries. This hearty dose of fruits should give you the sugar and the nutrients you need for your omad meal.

Expand by creating a salad sandwich using lettuce as your bread. Use lettuce in this scenario to limit your calories. Add one cup of mixed greens, one-quarter cup of cucumber slices and carrots, one tablespoon of walnuts, and a little hummus for flavor.

This sandwich may be a bit messy, so make sure to eat it over a plate and to have a fork available to make it easier to swallow. Expand your meal by eating a cup of grapes with the sandwich.

Lastly, cook two butternut squash and top them with black bean tostadas. This mixture will be the bulk of your meal for the day and will provide you with a hearty dose of healthy calories. Finish off your meal by eating a tablespoon of dark chocolate chips. In this way, you can have a little fun with the day and avoid feeling too bland.

Tips Before Starting an Omad Plant-Based Diet

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An omad plant-based diet will be a major change for most people.

While you might not have been a strict carnivore before the change, cutting animal-based foods out of your diet can be traumatic for many people. That’s why I’ve compiled this helpful list of tips for those who want to get started right away.

Each of these tips is designed to either prepare you for the diet or to help you stay actively engaged with it. Follow each of these tips carefully to ensure that you transition to an omad plant-based diet and stay on it after the transition. Thankfully, most of these tips are pretty easy to understand.

1. Know Why You are Starting This Diet

Many people start a new plant-based omad diet without actually taking the time to understand why they are doing it. Inspirations for a omad plant-based diet typically include health problems and ethical concerns with animal rights. After you know why you are starting this process, make sure that you write down your goals for this diet.

For example, if you are attempting to lose weight or improve your health (such as lowering your cholesterol), set a goal that you can achieve while following this diet. Losing 15-20 pounds is often a good starter goal for many. However, those who are trying to eliminate animal suffering may want to extend their goals towards limiting how many animal-based products they use.

2. Stick with Healthy Foods

Foods on a plant-based diet aren’t necessarily healthy just because they lack meat. For example, a three-scoop ice cream sundae may integrate fruit and healthy dark chocolate, but the ice cream consists of a lot of empty calories that aren’t exactly good for you. Stock your kitchen with healthy foods, such as fruits and whole grains, and keep the bad foods out of your house.

3. Eat a Diverse Array of Foods

Boredom is possible on any diet. And if you are adapting to an omad plant-based diet and are keeping meat out of your stomach, you might end up suffering from dietary fatigue. This problem occurs when you get bored with your diet and need something new to spice it up. Thankfully, a plant-based diet can be very diverse and engaging.

For example, you may want to eat the same types of vegetables every day in one week (such as asparagus and broccoli) and then expand to new types the next week. Doing so helps to satisfy your body’s needs for various vitamins and minerals and pushes down your need for snacking. It also helps to keep you engaged and excited about your omad diet.

  4. Talk to Your Doctor First

While adjusting to a plant-based diet is usually pretty simple and healthy, there may be some complications if you aren’t careful. For example, you might be allergic to some plant-based foods without realizing it. You may also build up a gluten intolerance that makes your diet difficult to handle.

Talk to you doctor about healthy ways to adjust your diet without going too far overboard. They can suggest a meal plan that helps ease you into this routine in a controlled way. Even better, they can provide you with recipes and much more to make your diet even more successful. A dietitian is a particularly useful resource in this situation.

 5. Create a Support Group

If you find yourself struggling to stay on a omad plant-based diet, it isn’t a bad idea to reach out to others near you to start a support group of like-minded individuals. Studies have shown that support groups are a beneficial thing to add to your routine when transitioning your life in any way. For example, a support group of omad plant-based eaters can band together to motivate each other in positive ways.

For example, you can call up a friend in your group when you feel compelled to break your diet. They can then come over and cook a healthy meal with you that keeps you on your path to dietary success. Even better, you can meet once or twice a month to exchange recipes and talk about different meal ideas. In this way, you can create a community of friends who are ready to help you succeed.

Other tips to Consider

Try Experimenting With Vegetarian Variations

  • Try Experimenting With Vegetarian Variations – If you find that you miss your beef tacos or pepperoni pizzas, use beans to create a rich and healthier taco mix and top your pizza with slices of thin tofu.

Learn Fun Ways to Cook Fruits and Vegetables

  • Learn Fun Ways to Cook Fruits and Vegetables – Fruits and vegetables can be incredibly diverse if prepared properly. For example, you can create dried fruit chips, add zucchini chips to your chocolate chip cookies, and use avocado as a meat replacement in sandwiches.

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This post first appeared on Omad Diet - Eating One Meal A Day, please read the originial post: here

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Plant-Based Omad Diet – Complete Guide to Getting Started


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