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

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.

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 healthy diet which you can lose up to 40 pounds over a period of six weeks.

 

7-Day-Oatmeal-Diet-Plan

7-Day Oatmeal Diet Plan


DAY 1

Breakfast

-1 cup Coffee or tea

-1/2 cup Oatmeal

-1/2 cup Skimmed milk

-1 Tbsp Raisins

– ½ Tbsp Cinnamon

Morning Snack

-½ cup Blueberries

Lunch

-1 banana

-1/2 cup Oatmeal

-1/2 cup Low fat yogurt

Afternoon Snack

-½ cup Raw vegetable sticks

Dinner

-4 oz Grilled chicken breast

– Large green salad

-1/2 cup Oatmeal

Evening Snack

-Sugar-free pudding

DAY 2

Breakfast

-1 cup Coffee or tea

-1/2 cup Oatmeal

-1/2 cup Skim milk

-1 Tbsp Raisins

-½ Tbsp Cinnamon

Morning Snack

-1/2 cup Blueberries

Lunch

-1 banana

-1/2 cup Oatmeal

-1/2 cup Low fat yogurt

Afternoon Snack

-1/2 cup Raw vegetable sticks

Dinner

-1/2 cup Oatmeal

-4 oz Grilled chicken breast

– Large green salad

Evening Snack

– Sugar-free pudding

DAY 3


Breakfast

-1 cup Coffee or tea

-1/2 cup Oatmeal

-1/2 cup Skim milk or milk substitute

-1 Tbsp Dried cranberries

– ½ Tbsp Cinnamon

Morning Snack

– 1 Medium Apple

Lunch

-1 cup Strawberries

-1/2 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

DAY 4

Breakfast

– 1 banana

– 1 cup Coffee or tea

– 1/2 cup Oatmeal

– 1/2 cup Skim milk or milk substitute

– ½ Tbsp Vanilla

Morning Snack

– 2 small kiwi fruit

Lunch

-1/2 cup Oatmeal

-1/2 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

DAY 5

Breakfast

-1 cup Coffee or tea -½ cup Oatmeal

-1/2 cup Non-fat Greek yogurt

-1 cup Blueberries

-1/4 Tbsp Nutmeg


Morning Snack

– A handful of almonds

Lunch

-1/2 cup Oatmeal

-1/2 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

DAY 6 – DAY 7

Breakfast

-1 cup Coffee or tea

-1/2 cup Oatmeal

-1/2 cup Skim milk or milk substitute

-1/2 cup Raisins

-1/2 cup Dried plums

Morning Snack

-1 Apple

Lunch

-1/2 cup Oatmeal

-1/2 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