OMAD Mediterranean Plate — Lamb Kofta, Tzatziki, Cucumber

OMAD Mediterranean Plate — Lamb Kofta, Tzatziki, Cucumber

Why This Works for Intermittent Fasting

Lamb is one of the most nutrient-dense proteins available — rich in zinc, iron, B12, and omega-3 fatty acids, especially from grass-fed sources. Combined with the fat from the lamb itself and the full-fat Greek yogurt in the tzatziki, this meal delivers exceptional satiety to carry you through a 20–23 hour fasting window. The cucumber provides crunch, hydration, and micronutrients without spiking blood sugar, making this plate ideal for OMAD (one meal a day) practitioners on any protocol.

Ingredients

For the lamb kofta:

• 300g (10 oz) ground lamb
• 1 tsp ground cumin
• 1 tsp ground coriander
• ½ tsp smoked paprika
• ½ tsp dried oregano
• ¼ tsp cinnamon
• ½ tsp sea salt
• ¼ tsp black pepper
• 1 clove garlic, minced
• 1 tbsp fresh parsley, finely chopped

For the tzatziki:

• 100g (3.5 oz) full-fat Greek yogurt
• ½ small cucumber, grated and squeezed dry
• 1 clove garlic, minced
• 1 tbsp fresh dill, chopped (or ½ tsp dried)
• 1 tsp fresh lemon juice
• 1 tbsp olive oil
• Pinch of sea salt

To serve:

• ½ large cucumber, sliced or speared
• A handful of cherry tomatoes (optional)
• Drizzle of extra virgin olive oil
• Fresh mint leaves
• Sea salt and black pepper

Instructions

1. Make the tzatziki first. Grate the cucumber half, squeeze out as much water as possible using a clean cloth or paper towels. Mix with Greek yogurt, minced garlic, dill, lemon juice, olive oil, and a pinch of salt. Refrigerate while you prepare the kofta.

2. Mix the kofta. Combine ground lamb with all kofta spices, minced garlic, and chopped parsley. Mix with your hands until spices are evenly distributed but don't overwork the meat.

3. Shape into koftas. Divide into 4–5 oval or cylindrical shapes, about the size of a large egg. Press firmly so they hold together.

4. Cook the kofta. Heat a cast-iron or heavy-bottomed pan over medium-high heat. No added oil needed — lamb releases enough fat. Cook koftas 3–4 minutes per side until browned on the outside and just cooked through. Internal temperature should reach 70°C (160°F).

5. Rest briefly. Let koftas rest 2 minutes off the heat — this keeps them juicy.

6. Assemble the plate. Arrange koftas alongside cucumber slices, a generous scoop of tzatziki, and any optional additions. Drizzle everything with olive oil. Finish with fresh mint and a grind of black pepper.

Nutrition Per Serving

Nutrition is approximate and varies with meat fat content and portion size.

Fasting Compatibility

This plate is ideal for any OMAD or compressed-window protocol (18:6, 20:4, or 23:1). The high protein content supports muscle preservation during extended fasting periods, while the fat from the lamb and olive oil ensures satiety for 20+ hours. Works well eaten between 4pm and 7pm to align with early time-restricted eating protocols.

Related Recipes

• OMAD seafood feast — grilled salmon, prawns, and green salad
• Lamb chops with rosemary, garlic, and chimichurri
• Greek chicken souvlaki with tzatziki and cucumber

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.