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Perfecting the OMAD Shake

WHAT ON EARTH IS THE OMAD SHAKE?

The One Meal A Day (OMAD) diet is an extreme version of time-restricted eating that can be really useful for certain patients who wish to lose weight. As discussed in more depth in the article on intermittent fasting, there is no law that humans have to eat 3 square meals per day. In fact, limiting the quantity, calories, and timing of eating can have significant health benefits in those who are overnourished (e.g. the two-thirds of Americans who are overweight or obese).

The OMAD shake is a blended shake that I have been experimenting with over the past several months, in an effort to make a nutritious, delicious, and filling meal substitute. In particular, this is for patients who wish to explore the OMAD diet, but it can be used as a meal substitute as well.

This shake was initially made from ingredients leftover from experimenting with Bryan Johnson's Blueprint, in particular the "Nutty Pudding" recipe. I found it to be really tasty, but not quite filling to my satisfaction (yes, I realize that is part of Bryan's point).

Therefore, the OMAD shake was born. The recipe is as follows - I have tried to include macro calculations and links to special ingredients.

Please note: notation as below for macros will follow the following format - (Calories, Total Fat in g, Total Carbs in g, Total protein in g) - for example, (150, 10, 35, 5) would mean 150 calories, 10g fat, 35g carbs, and 5g protein.

RECIPE

In a 32oz Nutribullet blender or similar, add the following ingredients (all organic):

2 cups of cold water
2 level scoops of vegan chocolate protein powder (240, 4, 8, 42)
(Optional, if you've worked out) one scoop (5g) of creatine monohydrate, (0, 0, 0, 5)
1 Tbsp of ceylon cinnamon (0, 0, 0, 0)
2 organic brazil nuts (32, 3, 1, 1)
1/4 cup whole macadamia nuts (200, 22, 4, 2)
1/4 cup chopped walnuts (190, 18, 4, 4)
2 Tbsp ground flaxseed (100, 7, 5, 4)
1 Tbsp chia seeds (50, 3, 4, 2)
1 Tbsp hemp hearts (60, 5, <1, 3)
1 Tbsp cacao powder (25, 0.5, 4, 2)
2 Tbsp organic peanut butter (ingredients should be just peanuts and salt) (180, 15, 7, 8)
1 cup macadamia nut milk (40, 3.5, <1, 1)
(Optional)1/2 cup blueberries (42, <1, 11, 1)

Blend until creamy. Add additional cold water as needed to reach desired thickness. Enjoy!

Macro Breakdown

In total, the OMAD shake has:

1,159 calories
81g of fat
48g of carbohydrates
75g of protein

If we assume the average American has about a 2,500 daily calorie need to maintain current weight, this is about a 1,341 daily calorie deficit (if the OMAD shake is your one meal per day). That's about a 9,400 calorie deficit per week, or roughly 3 pounds of body fat loss per week (a rough estimate).

Enjoy!

If you have any recipe tweaks or feedback, e-mail me.