7 Day Oatmeal Diet Plan To Lose up 10 Pounds In a Week

The oatmeal diet plan is a calorie-balanced meal plan that requires you to replace a minimum of two meals a day with oats.

oatmeal-diet

Oatmeal, a whole grain, are high in fiber, proteins, vitamins, and minerals. Since it is a nutrient dense food, it makes you feel fuller for a longer time. Hence, you tend to eat less.


Whole grains contain fewer calories, so you can eat a good serving of oats without consuming a lot calories. As well, the fiber binds to the fat in the intestine and prevents the absorption of fats. The fat bound fiber is finally excreted by your body.

The oatmeal diet has three phases:

  • In phase 1, include oatmeal three times a day in your diet for two days.
  • In phase 2, include oatmeal 2 times a day for the next 2 to lose a significant amount of weight.
  • Finally, in phase 3, have oatmeal at least once a day for the remaining three days to maintain your new body weight.


Therefore, we have a diet of oats, that consists by eating their cereals for seven days, you can see the meal plan below.

Day 1

Breakfast

A cup of coffee or tea
Oatmeal -1/2 cup
cup skim milk
1 tablespoon raisins
½ Spoonful of cinnamon

Lunch

1 banana
Oatmeal -1/2 cup
Low-fat yogurt -1/2 cup

Dinner

4 ounces of grilled chicken breast
large green salad
1/2 cup oatmeal

Day 2


Breakfast

1 Cup of coffee or tea
1/2 cup oatmeal
1/2 cup skim milk
1 tbsp raisins
½ tablespoons cinnamon

Lunch

1 banana
1/2 cup oatmeal
1/2 cup of low-fat yogurt

Dinner

1/2 cup oatmeal
4 ounces of grilled chicken breast
Big boil green salad

Oatmeal diet – Day 3

Breakfast

1 cup of coffee or tea
1/2 cup oatmeal
1/2 cup skim milk or milk substitute
1 tablespoon dried cranberries
½ Cinnamon spoonful

Lunch

1 cup strawberries
1/2 cup oatmeal
1/2 cup of low-fat yogurt

Dinner

4 ounce grilled fish fillet
1 cup broccoli
1 cup of wild pilaf rice

Day 4


Breakfast

1 banana
1 cup of coffee or tea
1/2 cup oatmeal
1/2 cup skim milk or milk substitute
½ Vanilla spoonful

Lunch

1/2 cup oatmeal
1/2 cup skim milk or milk substitute
1/4 cup walnuts
1 tablespoon cinnamon

Dinner

4 ounce lean turkey burger
1 whole wheat roll
1 cup baked zucchini fries

Day 5

Breakfast

1 cup Coffee or tea
½ cup Oatmeal
1/2 cup of fat-free yogurt
1 cup blueberries
1/4 teaspoon nutmeg

Lunch

-1/2 cup oatmeal
1/2 cup skim milk or milk substitute
1/2 cup dried cranberries
1 tablespoon cinnamon

Dinner

4 ounce Lean sirloin steak
3 cups Garden salad
2 cup Lite salad dressing + 1 Orange

Oatmeal diet – Day 6 – 7


Breakfast

1 cup of coffee or tea
1/2 cup oatmeal
1/2 cup skim milk or milk substitute
1/2 cup raisins
1/2 cup dried plums

Lunch

1/2 cup Oatmeal
1/2 cup Vanilla free yogurt
1/4 cup Walnuts

Dinner

2 cups mixed vegetables
1 chicken soup
1/2 cup sugar-free pudding

Share this effective diet with all your friends!