Try a One-Meal-a-Day Fasting Schedule
and enjoy its benefits

21 Day OMAD CHALLENGE a.k.a. One Meal A Day Challenge​

Would you like reach your ideal body weight and make eating super simple?

OMAD Diet (One Meal a Day Diet) is a form of Intermittent Fasting, where you alternate between 23 hours of fasting and 1 hour of eating window.

Simply put, by following OMAD you eat all of your daily calories in just one meal and hence, significantly simplify your eating pattern and save time.


21-Day OMAD Challenge is a great way to kick-off the OMAD diet. For 21 days you will follow a clear daily fasting plan and will receive daily learnings, recipes and motivation to keep you going.

We break down all the information you need to know in short digestible format and deliver it day after day, following the methods of habit building.

* Eating one meal a day is rather extreme and not for everyone. We recommend to complete our regular 16/8 Intermittent Fasting Challenge first and only embark the OMAD challenge once you feel comfortable with 16/8 Intermittent Fasting lifestyle already. 

3 main OMAD benefits you can expect after successfully completing this challenge*:

Lose weight with Intermittent Fasting

Lose 5-10 Lbs
(2-5 Kgs)

Reduce body fat with intermittent Fasting


Improve nutrition and relationship with food

Boost AUTOPHAGY (cellular repair)

All OMAD benefits:

  • Lose weight and reduce body-fat percentage
  • Increase metabolic rate
  • Help your organs recover
  • Reduce inflammation
  • Quit useless snacking habit
  • Save time and money
  • Improve brain function and increase productivity
  • Induce cellular repair processes

Challenge Guidelines:


hour eating window

Consume all your food within the 1 hr window


Hours of fasting

Pick a fasting window that fits your schedule and stay consistent


Have one healthy and balanced meal during your eating window


The 3-Week Curriculum in a nutshell

Once you sign up, you’ll get all the material you’ll need to succeed once you start the OMAD challenge. 

OMAD Challenge guide (e-book), OMAD Diet Nutrition Info + Recipes (e-book), Daily Action Plan and invite to exclusive Facebook community of people who are on the same journey. That’s what makes this challenge so powerful!

You will get introduced to different fasting methods, get an overview of foods you can eat (and not), learn how to prepare a balanced meal (with macro & micronutrients explained), learn about side effects & how to avoid them, how to combine IF with sport, and much more. 

Enroll now! 

The first week sets the foundation for the OMAD diet and eating one meal a day. You will focus on educating yourself about Intermittent Fasting, OMAD lifestyle and finding your best fasting schedule.

You will slowly ease into 23/1 Fasting method and into eating one meal a day during the first couple of days, starting with 16/8 fasting first.

Sounds good, right? Join the challenge today.

During the second week of the challenge you will learn how to prepare balanced meals and learn more about healthy nutrition. 

Given you only eat one meal a day, it’s extremely important your meal is well balanced and includes all the required nutrients you need for the rest of the day.

Are you ready? Join today, start on Monday.

The last week of the challenge is focused on making sure the habit of eating one meal a day you have developed stays with you after the challenge is over (if you wish to).

You will learn about different tools to wire your brain to reach success easier. Also, you’ll get to try a popular Keto diet for a day. 

Get ready and sign up now!

All of this included when you sign up today:

  • 21-Day OMAD Challenge Guide (pdf)
  • OMAD Diet Nutrition Info + over 15 Recipes (pdf)
  • 21-Day OMAD Action plan​ (pdf)
  • Access to 21 Day Hero Member Area
  • Daily action and inspiration
  • Daily e-mail check-ins
  • Exclusive Facebook group to help you complete the challenge successfully
  • Progress Tracking Sheet​ (pdf)
One meal a day 21-day challenge for beginners

Here's what celebrities say about OMAD:

Loïc Le Meur
Loïc Le MeurFrench entrepreneur & blogger
Read More
I decided to try intermittent fasting and just gave up eating anything except dinners. I was quite hungry the first two days. I was a little grumpy, too. Then the third day my body got used to it and no signs of hunger so I did it for 6 days in a row. I felt fantastic and lost quite a bit of weight.
Jack Dorsey
Jack DorseyCEO of Twitter
Read More
During the day, I feel so much more focused… You have this very focused point of mind. The time back from breakfast and lunch allowed me to focus more on what my day is. Also, I can go to bed and actually knock out in 10 minutes, if not sooner than that.
Wim Hof
Wim Hof“The Iceman”, extreme athlete
Read More
I feel the senses and cell activity get much more effective. Your body is using all the food. If I eat one meal after 6 pm, I can eat what I want. The next day, I'm slim again. That’s making the body work. But as we eat all day long, the body is not shutting down. It’s not effective anymore. It doesn’t go into survival mode. It’s not natural again. So it’s beginning to store up all the fats because it doesn’t know what to do. Because the deeper mechanisms are not working anymore.






Available Dates:

The challenge starts every Monday and you will get grouped with others joining the Challenge on the same date (optional, on Facebook group). This is also when you will start receiving your daily Challenge material. 

E.g. , If you sign up for a Challenge on a Wednesday, you will join the upcoming Monday’s challenge.

If you sign up for a Challenge late on a Sunday night (past midnight, so technically Monday am), you will get to wait for the next Monday week after to start the challenge. 

Don’t miss it out – Secure your spot before it’s gone!

Info on all you need to know to start OMAD
Frequently asked questions answered
Progress tracking sheet
Healthy diet nutritional basics
3-day example meal plan for Regular diet
Recipe examples for Keto, Vegetarian and Vegan diets

What you are getting if you sign up now:

  • 21 Day Challenge Action Plan
  • 21-Day OMAD Challenge Guide (pdf)
  • OMAD Diet Nutrition Info + Recipes (pdf)
  • Access to 21 Day Hero Member Zone
  • Daily Challenge Action Tips in your Members Area
  • Daily progress tracking checklist (on Member's zone)
  • Lifetime access across all your devices
  • Exclusive community of like-minded people from all over the world
$ 29
One-time payment in USD

*you won’t be charged if you click this button


It’s quite simple. 

  1. Immediately after signing up, you will receive your login to the 21 Day Hero Member Zone. Your login information will also be sent to your per email.
  2. Once you login to the Member Zone, you will be able to see your Challenge on the Dashboard.
  3. Click on the respective Challenge to access your onboarding material and Challenge Guide pdf.
  4. Starting from Day 1 till 21, you’ll be getting daily info with a clear action to take + daily knowledge and inspiration nugget. Daily content unlocks each day of the challenge on the Member Zone . In addition, you will also receive a daily reminder per e-mail.
  5. You’ll be able to track your overall challenge progress on the Dashboard and also using the Progress Tracking Sheet in the Challenge guide. 
  6. To make sure you’re getting the most of your challenge, you will get invited to join an exclusive Facebook community. Your habit coaches and other challenge takers will be there to check in with you regularly and ask any questions you might have.

** The Challenge starts on a Monday! 

Once you sign up for the program, you’ll receive a confirmation e-mail with your Member Zone login.

Once you login to the Member Zone, you will find your OMAD Challenge Page with Challenge Guide Ebook, Nutritional Info Ebook and next steps described. 

The challenge alone does not include a meal plan, but you will receive a comprehensive nutritional information guide with detailed information on what to eat and how to create balanced meals (with macros explained).

You will also receive an example of a 3 day meal plan + over 15 delicious healthy recipes with macro breakdown.

This allows you to learn how to best incorporate one meal a day diet to your own unique lifestyle.

Please note that our meal plans are designed to fit 16/8 lifestyle and include 2 meals + 1 snack.

However, if you need more professional support on what to eat to get all required nutrients while on OMAD, you can easily adapt our 16/8 meal plans to fit the OMAD diet. You’ll simply have to eat all meals in the plan within 1 hour period, making it a nice three course dinner you deserve! 
You can read more about the Intermittent Fasting Meal Plan by clicking here.

This program is designed with a busy lifestyle in mind. Actually, a lot of people reported feeling more productive due to spending less time preparing and eating meals.

All you need is 5-10 minutes a day to read daily content that helps you reach best OMAD results possible!

If you haven’t received your email from 21 Day Hero, please check your spam/junk and promotions folder – it might have accidentally landed there. You can also make a search in your inbox for an email from hello@21dayhero.com.

If after doing the search you are still unable to locate our email, please reach out to us on support@21dayhero.com . We will do our best to help you out!

Let’s be honest, free things do not motivate us. Cognitive psychologists found out why and they call it loss aversion. In simple terms, we are more motivated by fear of losing rather than a satisfaction of gaining.

It might sound counter-intuitive, but by paying for the OMAD challenge, you have a higher chance of successfully completing it and therefore enjoying all the OMAD benefits.

Also – it supports us and our team to keep providing you a ton of useful content that we share every week for free.

In the days when we might feel like our data is mistreated more often when we want to, at 21 Day Hero we put a great emphasis on making sure your privacy is respected at all times.

As stated in our Privacy Policy, we do not and will never share any personal data we collect (like Name and Email) with any third-parties. 

Well, it’s definitely on us. We’d love to hear more about your questions, concerns or suggestions at support@21dayhero.com 

6 things that makes this challenge worth it

The principles to better health

Intermittent fasting has been around in various forms for ages and has been proven by science to have a significant impact to longevity and disease prevention, such as diabetes, cancer and cardiovascular disease. In addition, restricted time eating has helped many to gain back control of their bodies and shed unwanted weight.

Proven Habit Building science methods

At 21 Day Hero, we use behavioral change psychology of taking tiny steps daily to reach great results over time. During the 21-Day OMAD challenge, we help you ease in into eating one meal a day so it is easy to start, identify your triggers for bad behavior, define your daily actions and reward you for taking them.

Improve nutrition and relationship with food

No special food required

Unlike many other diets, you do not have to say ‘No’ to your favourite foods. OMAD diet allows you to eat the same food you used to, except for adjusting the timing and eating once a day. Over time, you will stop your snacking habit, gain more control of your health and will naturally start craving for healthier alternatives.

Asset 10@2x

Learning more every day

During the challenge you focus on learning one thing at a time without spending more than 5-10 minutes a day. Not only will you learn more about how to make One Meal a Day diet and Intermittent Fasting work for you, you will also get introduced to the basics of healthy nutrition.

Reduce body fat with intermittent Fasting

Developing a long-lasting change

The 21-Day OMAD Challenge is designed to help you develop a habit of eating according to the 23:1 method (eating once a day) and make the new eating pattern a sustainable routine. The more days you repeat your new habit, the stronger it becomes and the easier it gets.

fast fasting

Keeping you engaged

While participating in the challenge, you unlock daily content and receive daily e-mail reminders from us. This keeps you motivated to continue your OMAD journey and empowers you to achieve greater results. Also, the progress tracking checklist as a powerful accountability support system.

Not that it matters...but these celebrities swear by Intermittent Fasting and OMAD

Famous people that do intermittent fasting

*DISCLAIMER: Challenge benefits reflect the real-life experiences of individuals who have finished this 21-day challenge. However, individual results may vary and we do not guarantee you will experience the same benefits and results as others.


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