What I Eat In a Day: Vegan Keto OMAD (One Meal a Day)

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As you may or may not know, I’ve been practicing intermittent fasting for the last few years. I usually fast for around 18 hours and then eat within a 6 hour window. Sometimes, I’ll eat something outside of that window if I really feel hungry – the key is listening to my body to see what feels good. So, why add OMAD (one meal a day) on top of an already kind of challenging, gluten-free, vegan keto diet? Well, why not?

I follow a few people on instagram who successfully manage to eat one meal a day and it always fascinated me. I’ve heard that people have some good success recomping (my aim would be losing a little fat and gaining muscle) while eating just one meal a day. So, I figured I’d give it a whirl.

It was actually pretty fun planning out what to make, and I was really excited to get going. Because my stomach has been a little iffy with nuts lately, this entire meal is nut-free and peanut-free. It’s also soy-free. So for those of you wondering if you can do a vegan keto diet without soy or nuts – you sure can! While my day here isn’t coconut-free, most of the foods are. I only used coconut milk in my coffee.

How about you guys – have you ever done One Meal a Day? What was your experience like? I’d love to hear about it in the comments!

What I Eat in a Day: Vegan Keto One Meal a Day (OMAD) | MeatFreeKeto.com

Coffee & Supplements

So, I did drink coffee in the morning with some coconut milk. I mostly just use the unsweetened kind that you find in the dairy department. I also added a little coconut milk powder in for some extra fats.

I also took exogenous ketones to help me coast along. I normally don’t take ketone supplements, and I don’t think they’re necessary for success while doing a ketogenic diet, but I wanted to see how they would help here. I took the raspberry lemonade ketones from Preferred Keto, throughout the day and found that they gave me enough energy and kept me going long enough to get through the fast without too much hunger, which was really nice. I don’t take them regularly, but I really do appreciate having them around for times like this!

What I Eat in a Day: Vegan Keto One Meal a Day (OMAD) | MeatFreeKeto.com

The Main Event: The One Meal a Day (Low Carb Vegan Style)

Pad Thai

Do you ever get a weird craving for a random vegetable? I really wanted beet noodles, and I don’t know why, but I figured that a raw pad thai would be a good way to sneak those in. Ingredients are as follows:

  • 100g zucchini noodles
  • 50g cucumber noodles
  • 25g beet noodles
  • Sauce: 2 tbsp sunflower seed butter butter, 1-2 tsp low-sodium tamari, 2 tbsp water, 1 tsp lime juice, pinch garlic powder. Mix together and toss with noodles. This tastes better with peanut butter, but we do what we can.
  • 2 tbsp pumpkin seeds
  • Chopped scallions for garnish
  • 1 tbsp sesame seeds for garnish

Avocado Toast

This is a recipe from my cookbook (using the seed bread recipe, also in my cookbook). I’ve been craving lately because so many of you have been posting pictures of this recipe in particular on instagram. I cut the bread a little thinner to get three slices of bread in play. I also mixed about 2 tbsp of salsa into the mashed avocado, which I highly recommend.

Also, I don’t know why, but it amuses me that it’s so clear which piece of bread was the end piece. πŸ™‚

More Veggies w/Hemp Sauce

  • 2 cups (200g) broccoli florets
  • 1 cup (100g) cauliflower florets
  • Hemp sauce: 1/4 cup (40g) hemp seeds, 2 tbsp chia seeds, 1/2 cup water, 2 tbsp nutritional yeast, pinch of garlic powder, pinch of paprika. Salt and pepper to taste. Blend everything together.
  • I roasted the veggies in my air fryer at 350F (177C) for about 10 minutes and then topped them with the sauce.


2 squares (20g) Lindt 90% chocolate!



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Nutrition Totals:

The calories are a little lower than what I would normally eat, but I’m just not too hungry for anything else. All in all, it took me a bit over 90 minutes to eat everything. I’m not sure I’d want to do this every day, but I did really enjoy being able to eat so much at one time!

  • Calories: 1584
  • Protein: 74.9g
  • Net Carbs: 31.3g
  • Fat: 120.9g

What I Eat in a Day: Vegan Keto One Meal a Day (OMAD) | MeatFreeKeto.com

Join the Conversation

  1. Hello!
    I just found your site and I’m thoroughly grateful and inspired by your work. I’ve been vegan over a year and continuing the journey now after a 4 day water fast into intermittent fasting. I want to ride the ketosis wave a while longer. Trying to keep the macros balanced to 7% carbs has been super challenging. Thank you for a well done site and I’ll be looking forward checking back regularly for future posts πŸ™‚

  2. Thank You so Much! I am on Keto diet for more than a year. And I was looking something new to try. This guide comes as a great help.

  3. Thrilled to have come across your website!!! Have just ordered your cookbook & waiting for it to arrive. I’ve been vegan for over 10 years & now experimenting with IF. I usually use the OMAD approach 20:4 with my window open from 4-8pm with some extended fasts. My longest fast has been 44hrs & I don’t think I need to do anything longer than that.

    So now I’ve discovered that there is such a thing as a vegan ketogenic diet. So now I want to combine IF using OMAD with keto.

    I loved reading what you ate in your window. Would love more examples of what you would eat.

    I’m just reading about vegan ketogenic & haven’t made any meals yet. That is my goal for the weekend. I’m going to start with what you ate, it all sounds yummy.

    Look forward to reading more posts & trying recipes from your cookbook.


    1. Liz Author says:

      Hi Linda, thank you so much for this incredibly kind message. I’m so happy that you are motivated and excited to try vegan keto! I really hope you enjoy the book and that you find it helpful.

      Please feel free to keep me updated with how things are going. I would be very interested in hearing about your experience, especially as a long-term vegan who already has IF and experience!

  4. Hi! What app are you using to track your nutrients?

    1. Liz Author says:

      Hi! I use an app called Cronometer. It’s fantastic!

  5. I am loving your cookbook! I just purchased another copy last weekend for a friend. I am getting these emails because I finally signed into your blogging.
    Thank you!

    1. Liz Author says:

      Thank you so much, Robin! This makes me so incredibly happy to hear! πŸ˜€

  6. Yvie Van de Vegte says:

    I’ve been doing the keto diet for nearly two years now and really interested in making it still work and be more plant based. Recently I have been exploring the possibilities of including more fermented foods into the keto diet. Fermentation enables us to eat a wider range of plant based foods on keto. I’ve been incubating my own tempeh at home as that process completely changes the carb counts of legumes enabling us to eat them on keto too….its great the way people are really exploring the boundaries. Love looking at your ideas!

    1. Liz Author says:

      Thank you for the comment! Yes to fermentation! You’re totally right that the fermentation process allows for more flexibility with veggie consumption. It also adds brings additional B-vitamins to the table (plus, all that flavor!).

      It’s really cool that you make your own tempeh – I’m not quite brave enough to do that yet! I’d love to hear about any other fermentation experiments you’ve got going on! πŸ˜€

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