Did Jungkook of BTS eat just one meal a day? Here’s what to eat if you want to follow his diet

At 28, Jungkook of BTS has long been admired for his disciplined fitness routine, lean frame, and famously defined washboard abs. As he gears up for performances linked to the Arirang stage and global tour schedules, the singer has spoken about following the OMAD diet, short for One Meal A Day.

For fans, it raises a natural question: why would one of the world’s most energetic performers choose to eat just once in 24 hours?

Jungkook has always maintained a healthy, athletic build through a mix of dance rehearsals, strength training, and strict food control. OMAD, for him, appears to be part of that broader discipline — a structured eating pattern designed to manage weight, body fat, and energy levels during demanding schedules.

But what exactly is OMAD, and what does it do to your body?

What is the OMAD Diet?
OMAD is an advanced form of intermittent fasting where a person consumes all daily calories in a single meal, usually within a one-hour window, and fasts for the remaining 23 hours.

During the fasting period, only non-caloric drinks such as water, black coffee, or plain tea are allowed.

The idea is not necessarily to eat less food in quantity during that meal, but to compress all nutrition into one sitting.

What happens to your body when you eat once a day?

• Your insulin levels drop
  Extended fasting lowers insulin levels, which may encourage the body to tap into stored fat for energy rather than relying on constant glucose intake.
• Your body shifts into fat-burning mode
  After several hours without food, glycogen stores deplete and the body begins mobilising fat for fuel. In some cases, mild ketosis can occur.
• You may lose weight
  Because it is difficult to consume an entire day’s calories in one meal, many people unintentionally eat less overall, leading to weight loss.
• Energy can fluctuate
  Some experience mental clarity during fasting hours. Others feel fatigue, irritability, or reduced performance, especially in the beginning.
• Muscle maintenance becomes critical
  For someone like Jungkook, who trains intensely and performs high-energy choreography, protein intake becomes crucial. Without adequate protein, prolonged calorie restriction can risk muscle loss.

What would a proper OMAD meal look like?
If someone with high physical demands chooses OMAD, the single meal must be carefully built. Think of it less as dinner and more as a compact feast designed for performance and recovery.

Start with a protein anchor

• Grilled salmon or mackerel
• Tandoori chicken or grilled chicken breast
• Lean beef bulgogi
• Paneer tikka or tofu steaks
• Eggs with sautéed spinach
• Mixed dal with added soy chunks

Add performance carbohydrates

• Brown rice or red rice
• Multigrain roti
• Millets such as foxtail or little millet
• Sweet potatoes or roasted pumpkin
• Quinoa or barley bowls
• These support glycogen replenishment, especially important for high-intensity training days.

Include healthy fats for satiety and hormones

• A handful of almonds or walnuts
• Chia or flax seeds sprinkled over salads
• Avocado slices
• Extra virgin olive oil drizzle
• Coconut in moderate portions

Load up on fibre and micronutrients

• Stir-fried broccoli, beans and carrots
• Cabbage thoran or beetroot poriyal
• A large mixed salad with cucumber, tomatoes and sprouts
• Kimchi or fermented vegetables
• Thick curd or Greek yogurt

Do not forget hydration and electrolytes

• Water with a pinch of rock salt and lemon
• Unsweetened coconut water
• Clear vegetable soup or bone broth

Sample OMAD-style plates

To make it more practical, here are fuller meal combinations:

South Indian balanced power thali
Red rice, fish curry or grilled chicken, dal, cabbage thoran, cucumber salad, curd and a small portion of fruit.

Vegetarian muscle-support bowl
Millet khichdi with vegetables, paneer or tofu, roasted peanuts, avocado salad and thick yogurt.

Korean-inspired performance plate
Grilled fish, multigrain rice, kimchi, sautéed greens, soft-boiled eggs and miso soup.

Mediterranean recovery platter
Grilled chicken, quinoa tabbouleh, hummus, roasted vegetables, olives and Greek yogurt with nuts.

In OMAD, variety matters. You cannot afford a nutritionally weak plate.

Foods that do not work well on OMAD
Since you only eat once, certain foods may leave you unsatisfied or nutrient-deficient:

• Refined carbs alone, such as white bread or plain pasta
• Sugary desserts as the main calorie source
• Deep-fried fast food without protein balance
• Very low-protein salads
• The goal is nourishment, not just fullness.

Is OMAD right for you?
While Jungkook’s discipline and structured training schedule may make OMAD manageable under guidance, it is not suitable for everyone.

It may not be ideal for:

• People with diabetes or blood sugar instability
• Those with a history of disordered eating
• Teenagers or young adults still growing
• Pregnant or breastfeeding women
• Individuals with extremely high caloric demands

For many, a moderate intermittent fasting plan such as 16:8, or simply eating balanced meals through the day, may be more sustainable.

Jungkook’s one-meal-a-day routine reflects the level of control required to maintain a stage-ready physique at 28. With performances, choreography and global schedules, every dietary decision is likely strategic.

For most people, however, sustainability matters more than intensity. OMAD can lead to fat loss and metabolic shifts, but it requires careful planning to avoid nutrient gaps, muscle loss and energy crashes.

Before trying it, consider your lifestyle, health status and long-term goals. A diet that supports strength, focus and consistency will always outperform one that simply sounds extreme.