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.
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.
