r/OmadDiet can probably answer a lot of this.
But as a rule of thumb I follow when doing omad. You eat until you are no longer hungry. So for me, that’s usually 2 eggs, a serving of beans and rice, an apple, and a handful of pumpkin seeds. Comes out to be about 500 calories approximately. But it’s got everything I need from fats, complex carbs, protein, and fiber.
On days I feel extra hungry, I may add an additional egg, up the beans, add more pumpkin seeds, or add a serving of walnuts (also great for omega 3s).
I’m sorry but wow, how did you do it? What’s the cause for your fasting? How long have you done fasting and what’s your work schedule like or do you also workout exercise?
How did you work your way up to 23hr fast?