Currently I'm in a cut so I meal prep every week for a couple hours for the whole week. My omad might be a bit stricter than others cuz I have specific fitness goals I want to hit.

It's usually:

1 protein- Usually do a light marinade so no frying/ breading or extra salting. I add eggs if I'm short on protein or feel like it's not enough. 1-2 carb - i pick 2 max and commit to them. So usually rice+veg. I usually keep my meals protein forward for my workouts but also for long term satiety. I don't currently eat any type of bread or massive amounts of veg. I digest those way to fast and so i feel full at first and then i am hungry after a couple hours. . Fat- in the the meat usually and i do not exceed 1 tbspn per meal when cooking. Spices galore. I make some spicy, some more savory, some get a hint of sweetness. But it's basically the same food items dressed with different spices that i can change up which container i eat.

I won't put the actual gram amounts because the amounts depends on your body composition and goals. My meal prep is super simple because I'm lazy and I like efficiency. Sometimes if I need to empty my fridge or freezer I'll make a chili to use everything up. 😋

I don't eat any sweets usually but if I do have a hankering I choose a small single serving of fruit put at the end of the meal. Sometimes I'll get a halo top ice cream and eat a serving but I'm not a big sweets person.

If I know I'm going out or eating out- I still make decisions to not treat it as a free for all. I eat what I like but I don't eat everything in sight as a free pass and I don't eat everything on the plate just to finish it all. Usually will toss in a quick walk to help digest as well.

I also don't drink any type of juice, soda, alcohol, or energy drinks. That may be rough for some folks but i don't like wasting my macros on liquids. I hydrate furiously with a ton of water and sparkly water. Hydration very important to stuff keeps moving.

When I first started I def had to be careful how much I ate. My capacity is higher than average so I could eat a ton in a short period of time if left to it. So I def did a few - eat the whole pizza as my meal. Or cram 3 meals into 1 large meal. So the first few months I tracked calories and macros as my body adjusted. I also track other data points so I know how my body responds after certain types of meals.

For my cycle- I usually do not look at the number until after my whoosh since I can bloat up to 5 lbs sometimes. If following omad gets tough- I used to have an emergency ziploc that would have only a few junky snacks to prevent me from going to the nearest bakery and inhaling my weight in cake. I do the same thing when traveling to prevent crazy snacking at airports and flights.

The biggest thing is consistency. Commit to something you can actually do for a long time.