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One Meal a Day: Is It Possible to Get Enough Protein?

By: Nazirah M. Jones, MS., CPT-NASM



In recent years, intermittent fasting has gained popularity as a way to improve health, boost energy levels, and even promote weight loss. One specific variation of intermittent fasting, known as the One Meal a Day (OMAD) diet, involves consuming all your daily calories in a single meal. However, a question that often arises is whether it is possible to meet your protein needs by eating just once a day. In this blog post, we will explore the topic and examine the factors that determine whether one can obtain sufficient protein through a single daily meal.


Understanding Protein Requirements: Protein is an essential macronutrient that plays a crucial role in building and repairing tissues, supporting immune function, and producing enzymes and hormones. The recommended daily protein intake varies depending on factors such as age, sex, weight, and activity level. The general guideline is to consume about 0.8 grams of protein per kilogram of body weight, although athletes and individuals with specific health goals may require higher amounts.


Factors to Consider:

  1. Total Protein Intake: To meet your protein needs in a single meal, you would need to consume a considerable amount of protein-rich foods to reach the daily requirement. For instance, if your goal is to consume 100 grams of protein per day, you would need to ensure your one meal contains that entire amount.

  2. Digestion and Absorption: The human body can only absorb a certain amount of protein at a time. By consuming a large quantity of protein in one meal, there is a limit to how much protein your body can effectively utilize. Consuming more protein than your body can absorb may result in the excess being excreted or stored as fat.

  3. Meal Composition: In order to get enough protein in a single meal, you would need to choose protein-dense foods such as lean meats, poultry, fish, eggs, dairy products, legumes, and tofu. Incorporating a variety of protein sources can help ensure you receive a wide range of essential amino acids.

  4. Nutrient Diversity: Consuming only one meal a day limits your opportunity to obtain a diverse range of essential nutrients from various food groups. Other important macronutrients, vitamins, minerals, and fiber are also crucial for overall health, and their consumption should not be neglected.


While it is technically possible to consume enough protein in one meal, the practicality and feasibility of doing so may be challenging for many individuals. Meeting daily protein requirements through a single meal requires careful planning, selection of protein-dense foods, and consideration of other nutritional needs. It is important to prioritize a balanced diet that includes regular meals throughout the day to ensure optimal nutrient intake.


Disclaimer: It is recommended to consult with a healthcare professional or registered dietitian before making any significant changes to your diet or lifestyle. They can provide personalized guidance based on your specific nutritional needs and health goals.


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