I’m just starting OMAD. I live in a country where certain types of food are pretty expensive for a student (avocado, beef, etc), so the more examples I read, the better image I’ll get of what a proper meal should look like and I might create a combination that will suit my budget and needs. Thank you in advance!
One really cheap thing to make is chili! And it’s delicious and filling.
I put cans of red, white and black beans, a can of diced tomatoes, one onion and one bell pepper into a pot. Sometimes I add corn and carrots as well. Add garlic, chili powder, cumin and paprika, let it simmer for 45 minutes and bam! You can eat it as it is or over rice. It can even serve as a pasta sauce!
There’s also curry: Put Sweet potatoes, onion, curry powder, cumin, curcuma, red pepper, mustard seeds, salt, cinnamon and coconut milk into a put and wait until it boils. Then put into the over for 45 minutes. Eat it over rice. Delicious! And cheap!
If you need the details of one or two of the receipes, let me know.
I usually start with vegetables tossed in olive oil and roasted at 400-425F. (Broccoli, cauliflower, peppers, onions, carrots, potatoes, tomatoes, squash, zucchini) I flavor this with seasonings and sometimes lemon juice or vinegar. Or I stir fry veggies in peanut oil in a sauté pan.
I add some type of protein like nuts or meat if I have it.
Then I have some carbs like rice or bread if I haven’t eaten potatoes. This is the time I look in the pantry and fridge to see if there was anything my family has been eating that made me feel left out. Usually a bite of this or that cures my FOMO.
I finish with coffee and a small sweet.
It’s important for me to start with the veggies when I’m at my hungriest, and then move on to the other food categories. I’m not shy about the fats. This helps me get enough calories in my OMAD to stay full.