Breakfast, Lunch & Intermittent Fasting Dinner Recipes for OMAD Dieters


  • By following a style of intermittent fasting known as one meal a day (OMAD), you can help fight aging, boost your metabolism and simplify the meal preparation process.
  • When it’s time to break your fast, whip up one of our 19 OMAD recipes so you can hit your macros during your one-hour eating window.
  • Since fasting is popular with keto and low-carb dieters, quality fat products like Bulletproof Grass-Fed Ghee work well to support an OMAD diet.

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. Searching for OMAD breakfast and lunch ideas or intermittent fasting dinner recipes to hit your macros in a short timeframe? We’ve rounded up 19 OMAD meals with plenty of quality fats and protein to keep you fueled and firing on all cylinders. With the right ingredients on hand, you can create tasty dishes that will make your meal well worth the wait.

What is OMAD?

Intermittent fasting comes in all shapes and sizes. One meal a day (aka OMAD) serves as the simplest form of this eating strategy.

A meal plan that includes just a one-hour eating window can’t be too difficult, right?

…Of course, that one meal has to measure up from a macronutrient standpoint.

While it may seem counterintuitive to what our parents told us, keto and low-carb dieters can attest to the potential health benefits of OMAD. Fasting days can ramp up autophagy and improve mitochondrial performance.[1] And if you stay consistent with making your one meal full of quality fats, you can delve deeper into ketosis, which will give your brain a big boost, too![2]

The benefits of OMAD go beyond the biological effects. By not eating for 23 hours a day, you will spend far less time cooking. And, having a secured eating window can help keep you from straying off your diet.

When it’s time to break your fast, don’t worry about fitting everything on one plate. You can enjoy a feast of different food items to ensure you meet your macros on a daily basis.

Related: Longer Fasting on Keto for Self-Growth

How Bulletproof Products Can Upgrade Intermittent Fasting Recipes

Keto alfredo with Bulletproof collagen protein

Real food should always be the basis of your diet. But if you’re following an OMAD approach, it might be difficult to get all the nutrients you need without some help from supplements.

Whether it’s a quality fat source for cooking or an added product that supports your hair, nails and skin, there are several ways to upgrade OMAD recipesBulletproof style!

Bulletproof Coffee

While a Bulletproof Coffee Kit won’t help you hit all your macros for the day, it does serve as a brain-boosting source of quality fats. Just remember to round out your one meal with complete proteins and veggies to ensure your body receives all the nutrients it needs.

Quality fats

Start your OMAD journey off on the right foot by stocking up on some quality fats. Grass-fed ghee works well for cooking at high heat. And, a few tablespoons of Bulletproof Brain Octane C8 MCT Oil work great in salad dressings. Better yet, blend this keto-friendly product into shakes and smoothies for an easy boost of quality fats.

Collagen protein

Everything from your hair to your skin to your joints will benefit from intermittent fasting dinner recipes that include collagen protein. Incredibly versatile, you can incorporate variations of this protein in both hot and cold dishes. Mix Bulletproof Collagelatin into a soup as a flavorless thickening agent. Or, try adding a serving of Bulletproof Chocolate Collagen Protein to your Bulletproof Coffee for an extra layer of deliciousness.

Clean coffee

Coffee is always invited to our table. Let clean caffeine star as an ingredient in your OMAD dish. (If you haven’t tried a coffee-rubbed ribeye, you’re totally missing out.) If you prefer your coffee the traditional way, a fresh cup of Bulletproof French Kick can make a great accompaniment to energize you in the morning. (Keep some Bulletproof Original Decaf around if your OMAD window is later in the day or at night, though.)

Easy OMAD Breakfast Ideas

Keto breakfast pizza

Since your one meal can happen at any time of day, it’s important to have a variety of intermittent fasting recipes on hand that include different foods and nutritious beverages.

So whether you follow a morning OMAD schedule or you’re just in the mood for nutritious breakfast food, that means your meal can include a sizable plate of eggs and bacon, as well as a smoothie!

Check out these Bulletproof-backed breakfast ideas for some tasty inspiration. And while the main dish will deliver plenty of nutrients, the Meet your macros tip below every recipe aims to round out your entire meal.

1. Breakfast Buddha Bowl

Fill your bowl with a mix of veggies, protein sources and quality fats for a breakfast that takes beauty and balance to a new level.

Meet your macros tip: Pair this hearty breakfast bowl with a cup of coffee (try Bulletproof The Mentalist) with added Bulletproof Original Creamer to give your body and brain an even bigger boost of quality fats.

2. Coconut Flour Pancakes

A short stack of blueberry pancakes with a fork

With just 1.5g of natural, non-added sugar per serving, keto and low-carb dieters can rejoice knowing this pancake recipe qualifies as macro-friendly. A tablespoon of grass-fed ghee on top will take this OMAD breakfast option to new heights.

Meet your macros tip: Complete the ultimate pancake breakfast by adding a cup of traditional Bulletproof Coffee to your meal for the day.

3. Berry Matcha Smoothie

In just five minutes, you’ll be sipping on a smoothie that separates itself from other OMAD recipes, thanks to Bulletproof Complete Daily Energy Collagen Protein. This unique product contains all nine essential amino acids and delivers sustained energy.

Meet your macros tip: Round out your meal with a Pasture-Raised Egg Bite or two. Just make sure to keep track of your macros so you don’t overindulge on protein.

4. Breakfast Pizza

If eating cookies for breakfast doesn’t sound appealing, perhaps dining on morning pizza will. You may just change your whole family’s mind about the pizza game with this keto-friendly version that only contains 8.8g of net carbs per serving!

Meet your macros tip: Even if you wait till after your last slice, make sure your one meal includes a Bulletproof Original Cold Brew Latte. Each sip contains collagen protein, MCT oil, and best of all, zero sugar!*

Not a low-calorie food

5. Collagen Breakfast Cookies

Breakfast cookies

Combine vanilla collagen protein, sliced almonds, pecans and other fresh ingredients for a guilt-free way to eat cookies for breakfast. Although there’s 27.9g of fat and 10.7g of protein per cookie, the carb count totals 8.6g, so make sure to count accordingly when it comes to the rest of your meal!

Meet your macros tip: Get your greens in and tantalize your taste buds with this nutrient-packed Keto Green Lemon Smoothie that contains protein, quality fats and looks almost too good to drink.

6. Bulletproof Breakfast Salad

You can’t go wrong with an OMAD recipe that includes sweet potato, pasture-raised eggs and bacon. Talk about a salad that sounds (and tastes) way more exciting than your typical dinner variety.

Meet your macros tip: By using a keto-friendly sweetener, a slice of this Pumpkin Collagen Bread will seem almost too sinful to be considered keto-friendly. Rest assured, it is!

7. Smoked Salmon and Garlic Spinach Breakfast Sandwich 

Breakfast sandwiches don’t have to include carb-heavy bagels and greasy, processed meats. This fancy-feeling version includes plenty of quality fats from smoked salmon, eggs and coconut oil.

Meet your macros tip: Pair your sandwich with Keto Cranberry Orange Muffins for a perfect combination of savory and sweet.

The Best OMAD Recipes for Lunchtime

Tender lamb shoulder folds into a pliable, grain-free cauliflower tortilla in this zesty recipe for ultra-satisfying keto tacos.

A show of hands: Who likes to break their fast and eat a large meal at lunchtime?

These intermittent fasting recipes pack a powerful nutritional punch to help you power through the rest of your day.

8. Keto BLT Sandwich 

Crispy bacon, creamy avocado and perfectly toasted Paleo Coconut Bread make this sandwich a textural delight. And with just 5.9g of net carbs and 39.2g of fat, it most certainly meets the measurements for a keto meal.

Meet your macros tip: A shortbread-style Bulletproof Vanilla Cookie Chocolate Dipped Collagen Bar with silky cashew butter is the perfect guilt-free snack to finish off your low-carb BLT.

9. Lamb Tacos With Cauliflower Tortillas 

It definitely doesn’t have to be Tuesday for you to enjoy tacos. And your tortillas don’t have to be of the flour or corn varieties, either. These lamb tacos fall into the low-carb category thanks to nifty cauliflower tortilla shells!

Meet your macros tip: Not only does this Rainbow Mason Jar Salad look and taste amazing, but it can also boost your ketones with a dressing made from Brain Octane C8 MCT Oil.

10. Thai Salad With Grilled Steak

Fresh vegetables meet savory grilled steak in this low-carb Thai salad recipe that cooks up in minutes. Low-carb, paleo, and Whole30.

Taking a long lunch break? This steak salad recipe is worth the work. It showcases many Asian-inspired ingredients. A marinade made of coriander, honey, lime juice and ginger transforms the meat into something magical. (Hold the honey for keto, though!)

Meet your macros tip: Up your fat macros by adding Ranch Dressing to this colorful, crunchy salad.

11. Cauliflower Fritters With Pasture-Raised Eggs

Perfect for brunch, lunch or whatever mealtime you choose on OMAD, these paleo-friendly cauliflower fritters are a terrific alternative to your typical breakfast hash browns.

Meet your macros tip: After you polish off your plate of pasture-raised eggs and fritters, finish off your meal with a cup of Bulletproof Original ground coffee with a scoop of Dark Chocolate Complete Daily Energy, so you can get back to work with plenty to burn.

Macro-Packed Intermittent Fasting Dinner Recipes

A bowl of keto chili

If you wait until later in the day to grub during your one-hour eating window, you’ll want to make sure to get all your macros in before you go back to fasting.

Get creative in the kitchen with these Bulletproof-inspired recipes, so you can go all out for dinnerand enjoy dessert, too!

12. Cauliflower and Ribeye Steak Fajitas 

For added smokiness, add some cumin to your seasoning mix before you throw your ribeye on the grill. Once you sink your teeth into these fajitas, you won’t think twice about not having black beans and rice on the side.

Meet your macros tip: While a serving of this Dark Chocolate Collagen Pudding recipe does contain 8.5g net carbs, its creamy consistency and amazing flavor are well worth it—as long as you can account for it!

13. No-Bean Keto Chili

When you’re craving delicious comfort food, simmering a batch of this no-bean chili is, well, a no-brainer. A tablespoon or two of Collagelatin will work out the thickness.

Meet your macros tip: Scoop up any remnants of leftover chili in your bowl with a Keto Bacon and Zucchini Muffin that checks in at just 1.7g net carbs per serving! (Two, please!)

14. Keto Fish Cakes With Avocado Lemon Dipping Sauce

Stack of keto fish cakes with avocado lemon sauce

A lighter option for those who don’t want to make meat the main star, these keto-friendly fish cakes pair perfectly with a zesty, creamy avocado-lemon dipping sauce that will tantalize your taste buds with every bite!

15. Zoodles With Keto Alfredo Sauce

Achieve the classic alfredo vibe without all the carbs by using zucchini noodles instead of traditional pasta. Plus, you can’t go wrong with an intermittent fasting dinner recipe that includes crispy bits of bacon and onions on top of this homemade, keto-friendly Italian classic.

Meet your macros tip: Wrap up your dinner with No-Bake Protein Brownie Bites for dessert. You’ll sleep better knowing you’ve indulged sensibly!

16. Easy Baked Meatballs 

Easy to make (and even easier to eat), these baked meatballs can be prepared well in advance. Finish them off in a hot pan with olive oil for even more texture and flavor.

Meet your macros tip: Pair these easy-to-assemble meatballs with Thyme and Zucchini Fritters for a well-rounded meal that you can enjoywithout the guilt.

17. Turmeric Pulled Pork Curry and Cilantro Cauliflower Rice

Instant Pot Turmeric Garlic Pulled Pork Curry Cilantro Cauliflower Rice_vertical

Fire up your instant pot and get ready to take curry up a notch. Paprika, ginger powder, red curry paste, red peppers and fish sauce lay the foundation for a dish that will surely leave your belly satisfied.

Meet your macros tip: Cap off your evening meal with gluten-free Coconut and Lemon Sugar Cookies that include quality fats like grass-fed ghee and MCT oil.

18. Keto Slow Cooker Mexican Shredded Beef

Maximize your productivity with this slow cooker OMAD dinner recipe that does most of the work for you. By the time you’re ready to eat, the beef will be so juicy and tender you won’t even need a knife at the dinner table. And, the best part is, you can customize your meal. Try a shredded beef taco salad or lettuce wraps, or stack the meat high on one of these Fluffy Keto Buns!

Meet your macros tip: Treat yourself to some Chocolate-Covered Bacon for dessert. You deserve it!

Meet your macros tip: This Cobb Salad recipe is an incredibly simple side dish that delivers a refreshing crunch to dinner. And because, veggies.

19. Slow Cooker Pot Roast and Brussels Sprouts 

Talk about making your one meal count. Between the melt-in-your-mouth forkfuls of pot roast and a heap of caramelized Brussels sprouts, how can you go wrong?

Meet your macros tipStrawberries and Cream Panna Cotta is the ideal way to end your day. Plus, there’s Collagelatin that contains the building blocks for healthy bones, joints, skins, hair and nails!

The bottom line: OMAD break-fast recipes should include macro-friendly ingredients that fall in line with whichever diet you follow. And, don’t forget to invite Bulletproof into your kitchen to support your OMAD journey with products that can round out various types of delicious dishes, no matter the time of day!

Interested in learning more about eating just one meal per day? This OMAD guide ensures you’ll make that one meal count!

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