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

This 7-day oatmeal diet plan is a balanced calorie diet that requires you to replace at least two meals of the day with oatmeal. 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.


Oatmeal, a whole grain, are high in fiber, proteins, vitamins, and minerals. Since it is a nutritient-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.

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

The oatmeal diet plan has 3 phases:



Phase 1

Calorie consumption for the first 7 days should be between 1000-1200 calories per day.
Dieters eat nothing but oatmeal for the first week. You can eat ½ cup of oatmeal for each meal, which may be combined with a ½ cup of skim milk if desired, only whole oatmeal is allowed, not instant oatmeal. Instant oatmeal and granola bars should be avoided for the first 7 days.

Phase 2

In the second phase, the next thirty days, dieters continue having ½ cup of oatmeal three times a day as well their regular diet. Instant oatmeal is now permitted. Calories may now be increased slightly to 1000-1400 per day. A morning snack of a ½ cup of fruit and an afternoon snack of ½ cup raw vegetables are allowed.

Phase 3

In the third phase, calories may now be increased slightly to 1000-1400 per day. This phase when you come back to your normal eating routine. However, make sure to eat healthy and include oats at least for one meal per day.

Follow this diet which you can lose up to 40 pounds over a period of 6 weeks.

7-Day Oatmeal Diet Plan



Oatmeal diet: DAY 1

Breakfast

  • Coffee or tea -1 cup
  • Oatmeal -½ cup
  • Skimmed milk -½ cup
  • Raisins -1Tbsp
  • Cinnamon – ½ Tbsp
  • Morning Snack
  • Blueberries -½ cup

Lunch

  • 1 banana
  • Oatmeal -½ cup
  • Low fat yogurt -1/2 cup

Afternoon Snack

  • Raw vegetable sticks -½ cup

Dinner

  • Grilled chicken breast -4 oz
  • Large green salad
  • Oatmeal -½ cup

Evening Snack

  • Sugar-free pudding

Oatmeal diet: DAY 2

Breakfast

  • Coffee or tea -1cup
  • Oatmeal -½ cup
  • Skim milk -½ cup
  • Raisins -1 Tbsp
  • Cinnamon -½ Tbsp

Morning Snack

  • Blueberries -½ cup

Lunch

  • 1 banana
  • Oatmeal -½ cup
  • Low fat yogurt -1/2 cup

Afternoon Snack

  • Raw vegetable sticks -½ cup

Dinner

  • Oatmeal -½ cup
  • Grilled chicken breast -4 oz
  • Large green salad

Evening Snack

  • Sugar-free pudding

Oatmeal diet: DAY 3


Breakfast

  • Coffee or tea -1 cup
  • Oatmeal -½ cup
  • Skim milk or milk substitute -½ cup
  • Dried cranberries -1 Tbsp
  • Cinnamon – ½ Tbsp

Morning Snack

  • 1 Medium Apple

Lunch

  • Strawberries -1 cup
  • Oatmeal -½ cup
  • Low fat yogurt -1/2 cup

Afternoon Snack

  • Handful of almonds

Dinner

  • Broiled fish fillet -4 oz
  • Broccoli -1 cup
  • Wild rice pilaf -1 cup

Evening Snack

  • Celery sticks -1 cup

Oatmeal diet: DAY 4

Breakfast

  • 1 banana
  • Coffee or tea -1 cup
  • Oatmeal -½ cup
  • Skim milk or milk substitute -½ cup
  • Vanilla -½ Tbsp

Morning Snack

  • 2 small kiwi fruit

Lunch

  • Oatmeal -½ cup
  • Skim milk or milk substitute -½ cup
  • Walnuts -1/4 cup
  • Cinnamon -1 Tbsp

Afternoon Snack

  • 1 Apple

Dinner

  • Lean turkey burger -4 oz
  • 1 whole wheat bun
  • Baked zucchini fries -1 cup

Evening Snack

  • Sugar-free jello -1 cup

Oatmeal diet: DAY 5


Breakfast

  • Coffee or tea -1 cup
  • Oatmeal -½ cup
  • Non-fat Greek yogurt -½ cup
  • Blueberries -1 cup
  • Nutmeg -1/4 Tbsp

Morning Snack

  • A handful of almonds

Lunch

  • Oatmeal -½ cup
  • Skim milk or milk substitute -½ cup
  • Dried cranberries -1/2 cup
  • Cinnamon -1 Tbsp

Afternoon Snack

  • 1 Banana

Dinner

  • Lean sirloin steak -4 oz
  • Garden salad -3 cups
  • Lite salad dressing -2 Tbsp

Evening Snack

  • 1 Orange

Oatmeal diet: DAY 6 – DAY 7

Breakfast

  • Coffee or tea -1 cup
  • Oatmeal -½ cup
  • Skim milk or milk substitute -½ cup
  • Raisins -½ cup
  • Dried plums -½ cup

Morning Snack

  • 1 Apple

Lunch

  • Oatmeal -½ cup
  • Vanilla nonfat yogurt -½ cup
  • Walnuts -1/4 cup

Afternoon Snack

  • Peanut butter -1 Tbsp
  • 4 celery sticks

Dinner

  • Mixed vegetables -2 cups
  • One can light chicken soup

Evening Snack

  • Sugar-free pudding -1/2 cup

Exercise During The Oatmeal Diet

30 minutes of exercise is recommended on 3-5 days of the week.