OMAD or two meals versus multiple smaller meals daily routines and sustainability

My schedule starts in the afternoon and runs into the night, so breakfast is usually just a shake while the main meal comes in the early evening.

I aim for about 2500 calories split across three or four meals. Nothing after 7 pm and I stay fasted until 10 am. Studies show stopping food two or three hours before bed helps lower blood pressure overnight.

Smaller meals suit me best. I usually do three meals around 400 to 500 calories each plus a snack or two. Snacks are fruit or yogurt.

I eat every two and a half hours with smaller portions. Starts with a whey isolate drink after the gym around 9:30 then breakfast an hour later of Greek yogurt, sprouted oats, chia and hemp seeds. Everything stays clean with no sauces or junk. Totals come to 1900 calories, 140 grams protein and 25 grams fibre.

Both tirz and reta have me on OMAD and it works fine. I focus on enough protein and vegetables, usually with rice and sometimes potatoes or couscous. No hunger during the day yet I can still finish the meal. I add a big shaker of electrolytes, collagen, creatine and beta alanine with it. The pattern stays the same on early, late or night shifts and on training or rest days.

I try to eat every two hours from 5 am to 5 pm, mostly protein like chicken, shrimp or beef. Low carb for three years now. Spicy olives daily plus fermented items like sauerkraut or kimchi. Food interests me less so I often repeat the same thing for several days.

Second shift means my schedule doesn’t line up with most people. Labor job so eating before work never worked for fifteen years. Up at 9 or 10, maybe black coffee. First meal at 7 or 8 pm on break. Off at 11, maybe eat again around midnight if hungry. Bed at 3 am. On days off I still usually eat once unless plans change the timing. Basically OMAD or 16:8 just shifted later. I make sure lunch covers what I need since appetite drops once I’m home.

Usually two real meals and two snacks, often a banana plus a protein shake. Meals stay simple: rice, veg and protein, then repeat.

OMAD works for me with a healthy meal. Sometimes an apple at lunch if I feel like it. Easier to skip eating altogether than risk triggering a binge.

Breakfast, a midday snack and dinner. Fits how busy I get with errands and tasks. Sometimes breakfast turns into lunch if the morning runs long, but I always get two proper meals.

Dinner, a protein shake and some chicken at work, plus prunes before bed. Appetite is basically gone on tirz.

Whenever hunger hits, so about three or four times. These days a lot of the intake gets swapped for high protein milk like fairlife.

Team protein shake won’t hurt you. Two meals plus shakes won’t cause vitamin problems. Focus on fiber, vitamins and occasional chicken or beef, but the main goal right now is dropping weight. Details can be sorted later.

About six times. On a 3000 calorie plan I need lots of small meals to get everything in. Could share the full breakdown from my tracking app if you want.

Two meals lately. OMAD was enjoyable before but GLP-1 makes it feel like too much now. Biggest meal at lunch, smaller early dinner so the stomach stays empty for sleep.

Once a day, either chicken or fish or both. Only water or black coffee. Collagen peptides go in the coffee.

Twice for me. Very early riser so early breakfast and late lunch then done.

Usually once a day around dinner. Skip breakfast. Hard work days sometimes need lunch for calories. Dinner around 7 then a 90 minute workout around 10 pm.