How Healthy Is Eating One Meal A Day?

how healthy is eating one meal a day

Eating just one meal daily may help people shed excess weight and reduce their risk of diabetes, but this practice may also lead to health complications.

Intermittent fasting (IF), which involves intermittent periods without eating followed by short eating intervals, may extend life and lower risk factors for diseases like Alzheimer’s. But is OMAD healthy?


Breakfast is often considered the most crucial meal of the day, and for good reason. Eating it early helps prevent overeating later, particularly when eating higher-calorie foods like fried foods. Breakfast also helps people meet recommended levels of vitamins and minerals – those who opt out may miss out on getting enough fiber, protein, calcium, iron and vitamin C if they miss this vital meal!

People who consume three meals per day with snacks in between may not need breakfast, but incorporating breakfast into your day may bring various health advantages. Breakfast may help stabilize blood sugar levels and lower risk factors associated with heart disease and diabetes; in addition, eating it may boost energy levels and mental performance while improving energy management and mental focus. People who eat breakfast tend to consume healthier diets including more fruits, vegetables, dairy products and whole grains than those who skip this important meal of the day.

A balanced breakfast includes an assortment of lean proteins, whole grain carbohydrates and low-fat dairy products such as eggs, whole-wheat English muffins or cereal. Though skipping breakfast may tempt some, doing so could lead to later overeating which should not be encouraged among healthy adults or children.

Breakfast eaters have been linked with improved health and academic performance, including lower rates of obesity and chronic diseases such as heart disease, high blood pressure and diabetes. Furthermore, breakfast eaters tend to exercise regularly – an activity which may aid weight loss while improving overall wellbeing.

Breakfast should contain proteins, carbs and fat, along with essential vitamins and minerals, all while being low-caloric to limit overeating later in the day. As such, many popular breakfast choices such as sugary cereals or pastries or processed meats should not be considered healthy options; rather, look for whole-grain breads and granolas, yogurt, milk and fruit for high fiber foods to kickstart your morning! For busy parents on-the-go you could even pre-make overnight oats so all that needs to be added when starting work in the morning!


An intermittent fasting diet that includes one meal each day may be considered healthy if it contains foods low in saturated fat, salt and sugar while providing enough fibre, vitamins, and minerals. Such an approach may also help control weight and maintain normal blood pressure; however, prolonged consumption could result in increased hunger as well as nutritional inadequacy.

Consuming a healthy lunch each day is crucial, particularly at work. Eating regularly provides energy and nutrients needed to perform at their best in both work and studies. By packing their own healthy lunch instead of hitting up canteens or fast food outlets for lunch, people can both stay on track with their diet and save money.

Ideal lunch meals should contain foods from all the major food groups to keep you nourished throughout your day and maintain good balance. This could include staple foods, vegetables and fruits from different food groups, as well as low-fat proteins like eggs, poultry or fish grilled to perfection, along with plenty of fibre from starchy foods like potatoes and pasta; many people view starchy foods as fattening; however gram for gram they contain half the calories found in other fatty foods like oils, butter or sauces.

If you find yourself eating the same lunch every day, it may be beneficial to switch up the types of foods and ingredients used so you can increase your macronutrient (protein, carbs and fats) and micronutrient (vitamins, minerals and antioxidants) intake. Furthermore, be sure to incorporate this practice at other meals and snacks throughout your day.

When eating lunch, aim for a peaceful and calm setting with other people if possible, to help your digestion go more smoothly and reduce discomfort such as pain and bloating. If necessary, take time to sit down while chewing slowly; doing so allows the brain to focus more fully on its task without distractions getting in the way of concentration and performance at work.


Humans traditionally feasted after big hunts or prey capture, fasted between meals, and feasted upon those caught, before fasting between. But as we transitioned into modern agriculture and refrigeration technologies, our eating patterns changed substantially; now consisting of three meals plus snacks daily compared with just one. Eating one meal daily runs counter to how our bodies were designed, and presents health concerns over time.

If you are limited to eating only one meal a day, start off by selecting a low-cal broth-based soup or salad as your main course. Lean proteins, such as fish or skinless chicken are great sources of lean proteins; also consider including legumes (beans, peas and lentils) into your entree selections for additional nutrition. However, avoid foods fried in oil and those containing creamy sauces since these may contain unnecessary calories.

As with anything, eating nutritious food at each meal is key, but a short period of OMAD could be just what’s needed to reset both your diet and mood. [2]


Many people who eat one meal a day do not snack, yet snacking can still be an integral component of a healthy diet. Snacking on nutritious-rich foods such as nuts or fruit will keep you feeling satisfied throughout your day while too many processed snacks like chips or candy bars may compromise your goals and lead to weight gain.

Sticking with whole foods rather than packaged items will not only make your snack habits healthier but will leave you feeling great too! Whole foods provide essential nutrients, proteins, fats and fiber that can keep you full between meals; when snacking opt for healthy options like whole fruits, vegetables or cottage cheese.

Tuna or eggs offer high levels of protein with minimal fat intake. If you need something portable, wrap some lower sodium turkey deli slices with cheese for an energy-rich snack that will satisfy hunger pangs!

Nuts make an excellent source of protein, fat and fiber while providing essential vitamins and minerals if they’re unsalted with no added sugar. Another option would be roasted pulses like chickpeas; their crunchy texture pairs perfectly with either sweet or savory spices to give a tasty crunch to this snack option!

Pomegranates are an excellent source of antioxidants and can boost your immunity, so they make for another excellent food choice. Just be careful not to consume too much juice or seeds that could contain an abundance of sugar!

Those on a one-meal-a-day diet should pay careful attention to how much and what types of snacks they snack on; eating only once can become unhealthy when you rely on highly processed and fried foods as snacks and aren’t getting enough protein and fiber intake.

Try snacking on whole or minimally processed foods – look for products with ingredients you recognize and check the food label, or use an app such as NHS Food Scanner to assess nutritional content of packaged products.

Similar Posts