OMAD Power Plate — Lamb Chops, Roasted Veg, Chimichurri

Why This Works for Intermittent Fasting

This plate is engineered for a one-meal-a-day (OMAD) protocol: high in complete protein and quality fat, very low in carbohydrates, and loaded with micronutrients to replenish what a 23-hour fast depletes. The lamb chops deliver zinc, iron, B12, and a full amino acid profile. The chimichurri adds fresh herbs and olive oil — anti-inflammatory fats that complement the lamb's saturated fat without pushing you into a heavy, sleepy post-meal state.

Ingredients

Lamb Chops

• 3–4 lamb loin chops (about 350–400g total)
• 1 tablespoon olive oil
• 3 garlic cloves, minced
• 1 teaspoon dried rosemary
• 1 teaspoon dried thyme
• ½ teaspoon smoked paprika
• Sea salt and black pepper

Roasted Vegetables

• 150g asparagus, trimmed
• 100g broccoli florets
• 1 medium courgette, sliced into half-moons
• 1 tablespoon olive oil or ghee
• Sea salt and black pepper

Chimichurri

• Large handful fresh flat-leaf parsley (about 30g)
• 10g fresh oregano leaves (or ½ teaspoon dried)
• 2 garlic cloves
• 3 tablespoons extra virgin olive oil
• 1 tablespoon red wine vinegar
• Pinch of dried chilli flakes
• Sea salt to taste

Instructions

1. Preheat the oven to 200°C (400°F). Line a baking tray with foil or baking parchment.

2. Make the chimichurri. Finely chop the parsley, oregano, and garlic together by hand (or pulse briefly in a small food processor — don't over-blend). Stir in olive oil, red wine vinegar, chilli flakes, and sea salt. Set aside. Chimichurri improves as it sits, so making it first lets the flavours develop.

3. Season the lamb chops. Pat them dry with kitchen paper — this helps achieve a proper sear. Rub with olive oil, minced garlic, rosemary, thyme, smoked paprika, salt, and pepper. Let rest at room temperature for 10 minutes while the oven heats.

4. Roast the vegetables. Toss asparagus, broccoli, and courgette with olive oil or ghee, salt, and pepper directly on the baking tray. Spread into a single layer. Roast for 20–25 minutes, turning once halfway through, until edges are golden and slightly caramelised.

5. Cook the lamb chops. Heat a cast-iron skillet or heavy frying pan over high heat until smoking. Add the lamb chops and sear for 3–4 minutes per side for medium (internal temperature 63°C / 145°F) or 2–3 minutes per side for medium-rare (57°C / 135°F). Rest for 5 minutes before plating — this is not optional; cutting immediately loses the juices.

6. Plate and serve. Arrange the lamb chops beside the roasted vegetables. Spoon chimichurri generously over the lamb. Serve the remaining chimichurri on the side.

Nutrition Per Serving

Values are estimates and depend on the size and fat content of the chops.

Fasting Compatibility

This plate is ideal for 16:8, 18:6, 20:4, and OMAD protocols. The high protein (62g) meets most people's daily requirement in a single meal, while the fat content provides sustained energy through the following fast. The low net carbohydrate count keeps insulin response minimal, supporting rapid return to fat-burning mode after eating.

Best for: OMAD practitioners, anyone following a one or two meal per day window, and those on a ketogenic or carnivore-compatible eating approach.

Related Recipes

• Lamb chops with rosemary, garlic, and chimichurri
• Carnivore OMAD plate — ribeye, eggs, butter
• Garlic butter steak with roasted asparagus

This recipe is for informational purposes only and is not medical advice. Always consult a qualified healthcare professional before making dietary changes, especially if you have an existing health condition.