The OMAD Carnivore Diet mixes the Carnivore lifestyle with intermittent fasting, allowing you to eat just one nutritious meal a day filled with meat, eggs, and animal fats. By limiting your food intake to a short eating window, your body shifts into fat-burning mode, stabilizes insulin, and promotes cellular repair. Many people report significant results in just two weeks, including rapid fat loss, improved energy, mental clarity, and reduced inflammation. Let’s learn all about OMAD Carnivore, compare it with 2MAD and three meals a day, and choose the best plan.
Highlights
What Is a Carnivore Diet?
A zero-carb Carnivore Diet, also known as the All-Meat Diet, goes beyond the traditional Paleo or Ketogenic diets, which allow various foods such as fruits, vegetables, and nuts.
The zero-carb Carnivore Diet is a specific version of these diets; it excludes carbohydrates and focuses on fat and protein from foods of animal origin, such as meat, fish, eggs, and dairy.
By avoiding carbohydrates, your body starts to burn fat instead of sugar, which can help regulate insulin levels, provide steady energy, balance hormonal function, reduce inflammation, and boost weight loss.
It means positive effects on chronic health conditions like diabetes, autoimmune diseases, and heart disease.
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To benefit from these health impacts, you need to manage your daily calories and provide them from high-quality fat and protein. Use this free Carnivore Diet Macro Calculator to find the right balance of your macronutrients based on your age, gender, and activity level.
You can gain daily macros from three meals, two meals (2MAD), or even one meal a day (OMAD). It depends on your body needs, health status, and daily routine.
Popular Carnivore Varieties
There are many variations of a Carnivore Diet, and two methods gaining popularity are the One Meal A Day Carnivore Diet (also known as Carnivore Diet OMAD) and the Two Meals A Day Carnivore Diet (also known as 2MAD).
OMAD stands for "One Meal A Day," and is a type of intermittent fasting where you eat only one meal per day during a 1-2 hour eating window, which provides all your daily calories. The rest of the day (around 22–23 hours) is spent in a fasted state.
2MAD stands for "Two Meals A Day" and is a variation of OMAD where you eat two meals a day, including a large breakfast and a small dinner, or sometimes lunch and dinner, depending on your routine and energy needs.
Both OMAD and 2MAD focus on meal frequency and timing rather than specific food types. However, when mixed with a Carnivore Diet, these fasting patterns align naturally because high-fat, high-protein animal foods promote satiety and reduce the need for frequent meals.
In OMAD, you consume your entire daily caloric intake in one sitting. Depending on your goals, this could range from 1,200 to 2,500+ kcal per meal.
In 2MAD, calories are spread between two meals, which is almost the same daily amount as OMAD, but provides more stable energy and less digestive load.
Carnivore meals are nutritious, rich in fat-soluble vitamins, amino acids, and electrolytes, so both OMAD and 2MAD fasting styles can maintain good energy and muscle mass even with eating less frequently.
Many of those following a Carnivore Diet can transition into OMAD or 2MAD effortlessly because they simply don’t get hungry as often.
OMAD or 2MAD fasting can complement the Carnivore Diet by improving metabolic flexibility, fat adaptation, and autophagy. So, they can work together and boost fat loss, mental clarity, and insulin sensitivity.
The OMAD Carnivore can force the body to enter a state of ketosis, where it burns fat for energy instead of carbohydrates. But before starting an OMAD Carnivore Diet, you need to learn its rules to see if it fits your eating plan and needs.
Dr. Paul Saladino:
"The beauty of OMAD is its simplicity. One meal a day frees up time and mental energy to focus on other areas of life."
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What Are The Rules of OMAD?
While there are no rules set in stone, most people who practice OMAD will follow these guidelines:
Eat One Meal a Day
You can eat whatever you want at that meal and feel free to eat as much of it as your body requires. Just remember to eat only animal-based products. Here is a 30-Day Carnivore Diet Meal Plan PDF.
While you can eat at that one meal as much as you like, the idea is that you don't need to eat any other meals; you can just stop at one.
The reason why some people choose not to have any other meals than their dinner is that they believe it will help them lose weight faster, improve mental clarity, or feel more energized throughout the day.
Eat Nutritious Foods
On an OMAD Carnivore Diet, you can eat meat, poultry, and fish for dinner because it contains fewer carbohydrates than high-carbohydrate foods like pasta or bread.
Some also stick to zero-carb Carnivore foods high in fat and protein while limiting carbohydrate intake to increase energy levels. Use this free Carnivore Diet Meal Planner to get started.
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Don't Eat Junk Food
Junk foods you should avoid include
Fried foods, such as French fries or potato chips
Salty snacks like pretzels
Sugary cereals, such as Cap'n Crunch cereal
Pasta made from refined flour (a form of wheat)
Rice cakes
White bread made without whole grains
Desserts like cookies made with refined sugar rather than honey, etc.
Dr. Shawn Baker:
"Eating one nutrient-dense meal a day can be a game-changer for your health."
What Is 2MAD Carnivore?
A 2MAD Carnivore Diet combines the benefits of intermittent fasting with the health benefits of a Carnivore Diet. On a 2MAD Carnivore, you eat two meals per day.
Since it might be difficult to jump from a high-carb three-meal-a-day approach to an OMAD Carnivore, you can gradually transition from a three-meal-a-day plan to 2MAD and then to an OMAD Carnivore Diet.
Once you are comfortable eating your 2 larger meals, you can progress to an OMAD Carnivore Diet.
Start by moving the first meal later in the day and the 2nd meal earlier, until you are eating one large meal, usually in 1-2 hours. It should feel natural and comfortable. Do not push yourself or feel stressed.
To help you start a healthy OMAD Carnivore, we have provided an OMAD Carnivore food list.
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OMAD Carnivore Food List
Foods allowed on a One Meal A Day Carnivore Diet are very similar to a traditional Carnivore Diet Food List; only your nutrients are compressed within 1 hour.
To maximize your OMAD Carnivore results, focus on the most nutrient-dense animal-based foods like beef and lamb, omega-3-rich seafood like salmon, and butter to taste.
Foods to Eat
An OMAD Carnivore Diet focuses on nutritious foods, including:
While a One Meal A Day Carnivore Diet is relatively simple, there are some food groups that are completely off limits. The idea is to eat animal-based foods and avoid all the nutrient-poor food groups, like:
Vegetables: Broccoli, cauliflower, etc.
Salad: Leafy greens, cucumber, etc.
Dairy: Yoghurt, heavy cream
Starchy carbs: Rice, pasta, and potato (even sweet potato)
Processed foods
Desserts: Cakes, cookies (even Keto desserts)
Dr. Ken Berry:
"The 2-MAD approach allows for a balance of autophagy benefits and adequate nutrient intake."
Carnivore OMAD Diet Meal Plan
While you have the list of suitable foods to eat on an OMAD Carnivore, it is important to start the right way with proper meal plans. Below, you can find various meal plans based on our 1 Day Lion Diet meal plan and our 30 Day Lion Diet meal Plan.
1-Day Carnivore OMAD Diet Meal Plan
One Meal: Double beef burger and boneless short ribs, with butterYou can shed many lbs thanks to experts and fellow Carnivores supporting you with success stories, private sessions, workshops, coaching, and planning. Don’t hesitate to join the Community of the 5MB Carnivores now.
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7-Day Carnivore OMAD Diet Meal Plan
If you want to take your results to the next level, try a 7 Day Carnivore OMAD diet meal plan. Choose any time of the day:
Monday: Ground lamb and beef with butter
Tuesday: Rib Eye with beef meatballs
Wednesday: Lamb chops with leftover meatballs
Thursday: Beef flanken short ribs with tallow
Friday: Beef chuck sausages with veal cutlets
Saturday: Lamb roast with butter
Sunday: Lamb and beef burgers with ghee
Dr. Georgia Ede:
"Eating twice a day can support better digestion and sustained energy throughout the day."
The Benefits of OMAD Carnivore
Avoiding unnecessary foods and consuming healthy, nutritious foods can provide various health benefits, including weight loss, blood sugar control, and improvements in mental health and physical performance.
Weight Loss
When you eat one meal a day, you are consuming fewer calories than you normally would throughout the rest of the day. This simple rule will create a caloric deficit, which helps you shed body fat while retaining lean muscle mass.
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Blood Sugar Control
Studies indicate that eating only one meal a day, which is also considered a type of fasting, can regulate blood glucose levels [1].
Some studies suggest that an OMAD diet can be linked to a lower rate of chronic diseases, such as cancer and diabetes [2].
Mental Health Improvement
Studies have found that those following an OMAD diet have lower levels of depression and anxiety than those who don’t follow this eating regimen.
Other studies indicate that OMAD diets can improve mental health by lowering cortisol levels and increasing serotonin production.
Physical Performance Improvement
Studies show that fasting can improve physical performance in athletes. It also increases energy levels so that workouts are more effective than traditional diets or intermittent fasting approaches like 16/8 or 5/2.
According to a 2020 survey, approximately 30% of OMAD practitioners reported improved mental clarity and focus.
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The Risks of OMAD Carnivore
Eating only one meal a day on a Carnivore Diet can lead to the following health risks, especially in individuals with underlying health concerns:
Nutrient Deficiencies: Consuming all of your daily calories in one meal may make it difficult to get all of the essential vitamins and minerals your body needs, especially protein.
Increased Blood Pressure and Cholesterol: Studies indicate that eating one meal a day can increase blood pressure and cholesterol levels [3].
Increased Risk of Binge Eating: When you go long periods without eating, you may be more likely to overeat during your one meal, which can lead to weight gain.
Difficulty Maintaining Muscle Mass: When you don't eat enough protein, your body may start to break down muscle tissue to use as energy, which can lead to muscle loss.
Increased Risk of Disordered Eating: OMAD can be restrictive and may lead to an obsession with food, which can lead to disordered eating behaviors.
Interference with Sleep: Consuming a big meal close to bedtime can lead to difficulty falling asleep and staying asleep.
Ruminant meats (Focus on the fatty cuts like rib eye, 80/20 ground beef.)
Seafood
Bacon
Butter
Lard
Tallow
Organs
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Recipe Ideas on OMAD Carnivore
A great way to start is to keep it simple. Focus on mono meals, with high-fat meats, like 80/20 beef, lamb, salmon, egg yolks, and bacon, all cooked in butter. Here are some Carnivore Diet recipes and meal ideas to get started:
A 2021 study indicated that 60% of individuals following a 2-MAD carnivore diet reported reduced inflammation markers after six months.
Supplements to Consider on an OMAD Carnivore Diet
On a Carnivore Diet, you generally need little or no supplements. The only supplement we recommend is electrolytes.
When you start one meal a day, you may have decreased energy, so electrolytes can provide essential minerals like sodium and potassium to help with your fatigue and mental alertness.
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Is OMAD Right for Everyone?
Should you start an OMAD Carnivore Diet? Well, that depends on your goal and individual preferences. It is best to start with eating three meals and then two meals, and monitor your results from just doing a carnivore diet the right way.
Even doing 2 or 3 meals, you will be fasting for 12-18 hours. Once you have done this for a while and you are not seeing negative results, you can move to one meal a day.
Generally, most people will see exceptional weight loss results from 2 meals and focusing on a meat-only meal plan.
The results you get will vary, and if fat loss is your ultimate goal, eating fewer meals will usually provide better results along with many other benefits.
OMAD vs. 2MAD vs. 3 Meals a Day on the Carnivore Diet
You can consume three meals a day, or even more, on a Carnivore Diet, or you can mix it with OMAD or 2MAD intermittent fasting routines. The table below compares an OMAD, 2MAD, and three-meal-a-day Carnivore to help you choose the one that best fits your style:
Feature/ Aspect
1 Meal Carnivore (OMAD)
2 Meals Carnivore (2MAD)
3 Meals Carnivore
Meal Frequency
1 large meal per day
2 moderate meals per day
3 smaller meals per day
Eating Window
1-2 hours
4-8 hours
10-12 hours
Calories per Meal
High (all daily calories in one sitting)
Moderate
Lower per meal
Satiety Level
Extremely high after eating
Sustained throughout the day
Moderate and steady
Digestion
Heavy load on digestion after one large meal
Easier digestion, balanced
Lightest per meal, but more frequent digestion
Fat Loss Potential
Highest (longest fasting window)
High
Moderate
Muscle Maintenance / Gain
Harder to meet protein needs in one meal
Easier to hit protein targets
Best for muscle gain or athletic goals
Energy Levels
May fluctuate, possible fatigue after a meal
Stable and sustained
Consistent, especially for active people
Hormonal Balance
May stress hormones in some (especially women)
More balanced
Safest for hormonal health
Mental Clarity
High while fasting; dip after a large meal
Consistent focus and alertness
Good, but less ketosis time
Social Flexibility
Low, hard to match others’ schedules
Moderate
High, good for tradition
Hard or Easy to Follow?
Simple but challenging long-term
Balanced and sustainable
Easiest for beginners
Best For
Experienced fasters, fat loss, and mental performance
Most Carnivore followers, metabolic health
Beginners, athletes, or those seeking weight maintenance
Main Drawback
Too restrictive; may under-eat
Slightly less autophagy benefits
May slow fat loss; less ketosis time
As the table above shows:
OMAD Carnivore offers maximum fasting benefits and simplicity, but can be too intense for many people.
2MAD Carnivore provides the best balance between fasting and nourishment, supporting steady energy and nutrient intake.
3 Meals a Day Carnivore suits newcomers, athletes, or those working on improving hormones or metabolism after long-term dieting.
The results of an OMAD Carnivore Diet can vary depending on each person’s health status and needs. Some people may experience weight loss, better digestion, and increased energy levels.
Others may experience difficulty sticking to the diet, increased cravings, and nutrient deficiencies.
Please remember that OMAD is one of the many fasting strategies available on the Carnivore Diet. It is best to start with a 2MAD approach while intermittently trying OMAD to see your results.
Gradual transition and monitoring your body’s changes and reactions is the key to a healthy diet and lifestyle.
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