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.
A 7-day oatmeal diet plan is a balanced calorie diet that requires you to replace at least two meals of the day with oatmeal, this diet has 3 phases:
- Phase 1: include oatmeal three times a day in your diet for two days.
- Phase 2: include oatmeal 2 times a day for the next 2 to lose a significant amount of weight.
- Phase 3: have oatmeal at least once a day for the remaining three days to maintain your new body weight.
Follow this diet which you can lose up to 40 pounds over a period of six weeks.
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7-Day Oatmeal Diet Meal Plan
Oatmeal diet: DAY 1
Breakfast
- 1 cup Coffee or tea
- ½ cup Oatmeal
- ½ cup Skimmed milk
- 1Tbsp Raisins
- ½ Tbsp Cinnamon
Morning Snack
- ½ cup Blueberries
Lunch
- 1 banana
- ½ cup Oatmeal
- 1/2 cup Low fat yogurt
Afternoon Snack
- ½ cup Raw vegetable sticks
Dinner
- 4 oz Grilled chicken breast
- Large green salad
- ½ cup Oatmeal
Evening Snack
- Sugar-free pudding
Oatmeal diet: DAY 2
Breakfast
- 1 cup Coffee or tea
- ½ cup Oatmeal
- ½ cup Skim milk
- 1 Tbsp Raisins
- ½ Tbsp Cinnamon
Morning Snack
- ½ cup Blueberries
Lunch
- 1 banana
- ½ cup Oatmeal
- 1/2 cup Low fat yogurt
Afternoon Snack
- ½ cup Raw vegetable sticks
Dinner
- ½ cup Oatmeal
- 4 oz Grilled chicken breast
- Large green salad
Evening Snack
- Sugar-free pudding
Oatmeal diet: DAY 3
Breakfast
- 1 cup Coffee or tea
- ½ cup Oatmeal
- ½ cup Skim milk or milk substitute
- 1 Tbsp Dried cranberries
- ½ Tbsp Cinnamon
Morning Snack
- 1 Medium Apple
Lunch
- 1 cup Strawberries
- ½ cup Oatmeal
- 1/2 cup Low fat yogurt
Afternoon Snack
- Handful of almonds
Dinner
- 4 oz Broiled fish fillet
- 1 cup Broccoli
- 1 cup Wild rice pilaf
Evening Snack
- 1 cup Celery sticks
Oatmeal diet: DAY 4
Breakfast
- 1 banana
- 1 cup Coffee or tea
- ½ cup Oatmeal
- ½ cup Skim milk or milk substitute
- ½ Tbsp Vanilla
Morning Snack
- 2 small kiwi fruit
Lunch
- ½ cup Oatmeal
- ½ cup Skim milk or milk substitute
- 1/4 cup Walnuts
- 1 Tbsp Cinnamon
Afternoon Snack
- 1 Apple
Dinner
- 4 oz Lean turkey burger
- 1 whole wheat bun
- 1 cup Baked zucchini fries
Evening Snack
- 1 cup Sugar-free jello
Oatmeal diet: DAY 5
Breakfast
- 1 cup Coffee or tea -½ cup Oatmeal
- ½ cup Non-fat Greek yogurt
- 1 cup Blueberries
- 1/4 Tbsp Nutmeg
Morning Snack
- A handful of almonds
Lunch
- ½ cup Oatmeal
- ½ cup Skim milk or milk substitute
- 1/2 cup Dried cranberries
- 1 Tbsp Cinnamon
Afternoon Snack
- 1 Banana
Dinner
- 4 oz Lean sirloin steak
- 3 cups Garden salad
- 2 Tbsp Lite salad dressing
Evening Snack
- 1 Orange
Oatmeal diet: DAY 6 – DAY 7
Breakfast
- 1 cup Coffee or tea
- ½ cup Oatmeal
- ½ cup Skim milk or milk substitute
- ½ cup Raisins
- ½ cup Dried plums
Morning Snack
- 1 Apple
Lunch
- ½ cup Oatmeal
- ½ cup Vanilla nonfat yogurt
- 1/4 cup Walnuts
Afternoon Snack
- 1 Tbsp Peanut butter
- 4 celery sticks
Dinner
- 2 cups Mixed vegetables
- 1 light chicken soup
Evening Snack
- 1/2 cup Sugar-free pudding
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