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

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.

Benefits of eating oatmeal:

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.

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

This diet has 3 phases:

Phase 1: Calorie count 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.

Oatmeal diet – 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

Oatmeal diet – 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

Oatmeal diet – 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

Oatmeal diet – 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