Oatmeal Diet: 14-Day Meal Plan

The Oatmeal Diet 14-Day Meal Plan is an extended version of the classic oatmeal diet. It is more balanced and easier to follow, because the menu includes fresh fruit, lean protein and plenty of vegetables. This makes the plan suitable for a longer weight loss period.

Rules of the 14-Day Oatmeal Diet Menu

  • Eat 2–3 servings of oatmeal and plenty of vegetables every day
  • Drink at least 1.5–2 litres of water or sugar-free tea per day
  • Keep portions moderate: about 150 g of protein and 200 g of vegetables
  • Avoid sugar, fried food and alcohol for the whole period

14-Day Oatmeal Diet Menu Menu

DayBreakfastLunchSnackDinner
Day 1Classic Oatmeal with BerriesOatmeal Vegetable Soup1 appleSteamed Fish with Green Beans
Day 2Oatmeal with PumpkinOatmeal and vegetable salad1 orangeSteamed Salmon with Broccoli
Day 3Overnight Oats with Apple and CinnamonOatmeal Vegetable Soup1 pearSavory Oatmeal with Egg
Day 4Oatmeal Pancakes without FlourSavory Oatmeal with Egg1 appleBaked Oatmeal with Cottage Cheese
Day 5Oatmeal and Banana MuffinsOatmeal Vegetable SoupOatmeal Cookies without SugarGrilled Trout with Cucumber Salad
Day 6Oatmeal Porridge with PearOatmeal Smoothie with Apple1 orangeChicken Breast with Mushrooms
Day 7Classic Oatmeal with BerriesSavory Oatmeal with Egg1 appleOatmeal Fritters with Apple
Day 8Oatmeal Pancakes without FlourSavory Oatmeal with Egg1 appleBaked Oatmeal with Cottage Cheese
Day 9Oatmeal and Banana MuffinsOatmeal Vegetable SoupOatmeal Cookies without SugarGrilled Trout with Cucumber Salad
Day 10Oatmeal Porridge with PearOatmeal Smoothie with Apple1 orangeChicken Breast with Mushrooms
Day 11Classic Oatmeal with BerriesSavory Oatmeal with Egg1 appleOatmeal Fritters with Apple
Day 12Classic Oatmeal with BerriesOatmeal Vegetable Soup1 appleSteamed Fish with Green Beans
Day 13Oatmeal with PumpkinOatmeal and vegetable salad1 orangeSteamed Salmon with Broccoli
Day 14Overnight Oats with Apple and CinnamonOatmeal Vegetable Soup1 pearSavory Oatmeal with Egg

Useful tips

  • Swap the toppings and recipes during the second week to avoid boredom
  • Prepare overnight oats the night before for an easy breakfast
  • Stop the diet and consult a doctor if you feel unwell

Related recipes

Try our easy recipes that fit this plan: Oatmeal Vegetable Soup, Oatmeal Pancakes without Flour, Savory Oatmeal with Egg, Baked Oatmeal with Cottage Cheese, Oatmeal and Banana Muffins, Classic Oatmeal with Berries.

Before starting any diet, consult your doctor, especially if you have a chronic condition.

Oatmeal Diet

Oatmeal Diet

Oatmeal diet is a nutrious and effective diet that will help you lose up to 7 kilos in a week! Learn about the most popular oatmeal diet plans.

Learn more about the Oatmeal Diet →

Meal Plans

Recipes for this diet