If I had to fit it all in a short window, a fatty steak, potato and salad , or low fat meat with avocado. Dessert - greek yogurt, protein powder, stevia choco chips and almond milk.
I do 2mad usually though because it makes me too full to get 140 grams of protein in one sitting.
i don’t count. these days i eat whatever i eat, and usually finish with a bowl of some cereal to satisfy my sweet craving. the bowl filled with more milk than usually, like, maybe 400-500 ml, and less cereal than usual.
lost 20kg in 2020 doing that
Honestly, I do a hugeeee salad—and it doesn’t take a lot to hit that caloric threshold. Chicken or steak, two eggs, avocado, dressing, cheese, nuts, quinoa/lentils/chickpeas, tomatoes, onion. More than 1k there, maybe a bit more. Add in kombucha and some fruit as a snack, I’m good.
I do OMAD and I just eat regular food but in higher quantities than I would if I were eating multiple meals. If my calories are too low I add some things to my regular meal that are high calorie and low volume, things like cheese, avocado, sour cream, nuts, butter, etc.
Some of my go-to meals are beef and chorizo chili with all the toppings, stir fry, enchiladas or tacos usually with a side of cauliflower rice and beans, crispy baked chicken coated with crushed pecans, grilled bbq chicken legs, homemade pizza, meatloaf, and pretty much whatever I eat I always add either roasted veggies or a salad to get in plenty of veggies.