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
-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
-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
– Large green salad
-½ cup Oatmeal
Evening Snack
-Sugar-free pudding
Oatmeal diet: DAY 2
Breakfast
-1cup Coffee or tea
-½ cup Oatmeal
-½ cup Skim milk
-1 Tbsp Raisins
-½ Tbsp Cinnamon
-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
-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
-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
-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
-½ cup Oatmeal
-1/2 cup Low fat yogurt
Afternoon Snack
– Handful of almonds
Dinner
-4 oz Broiled fish fillet
-1 cupBroccoli
-1 cupWild rice pilaf
-1 cupBroccoli
-1 cupWild 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
– 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
-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
– 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
-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
-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
-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
-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
-½ cup Vanilla nonfat yogurt
-1/4 cup Walnuts
Afternoon Snack
-1 Tbsp Peanut butter
– 4 celery sticks
– 4 celery sticks
Dinner
-2 cups Mixed vegetables
-1 light chicken soup
-1 light chicken soup
Evening Snack
-1/2 cup Sugar-free pudding
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