HEALTHY

7-Day Oatmeal Diet Plan To Lose up 10 Pounds In 1 Week

January 5, 2024

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.

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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