Hey everyone. I’m starting a OMAD diet with a target of around 1400 for one meal in the evening. I need a lot of protein since I’m training and running every day and don’t want to lose muscle. I’m really in the dark here about what I need to eat as far as macros and what bases I need covered. I was definitely thinking eggs and fruit but it’s not enough. Does anyone have any suggestions or a sample meal they eat? Thanks a bunch!
Popular options are “CICO” calories in calories out in which case you’d go to /r/loseit or keto, which is followed in /r/keto.
With a limit of 1400 calories you will need them all for nutrition, so fruit and associated sugars may not fit. That’s OK because you can get that nutrition from vegetables.
Lean meats and eggs for protein- lots of chicken, turkey, fish, etc.
Veggies, veggies, veggies- for nutrition as well as fiber and satiation.
Healthy fats for satiety.Any remaining calories would be whole grains if you use CICO.
To determine exact macros/numbers we need gender, age, height, weight, and some idea how you spend your time during your 16 waking hours each day- how many are spent working out and what are you doing the rest of the time?