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 BerriesSteamed vegetables and 150 g chicken breast1 appleGrilled fish (150 g) and green salad
Day 2Classic Oatmeal with BerriesOatmeal and cucumber salad1 orangeChicken breast (150 g) and steamed broccoli
Day 3Overnight Oats with Apple and CinnamonOatmeal Vegetable Soup1 pearSavory Oatmeal with Egg
Day 4Oatmeal with PumpkinOatmeal with low-fat yogurt1 appleOatmeal Vegetable Soup
Day 5Oatmeal Pancakes without FlourSavory Oatmeal with EggA handful of berriesGrilled fish (150 g) and salad
Day 6Oatmeal and Banana MuffinsOatmeal and vegetable salad1 orangeBaked Oatmeal with Cottage Cheese
Day 7Oatmeal Porridge with PearOatmeal Vegetable Soup1 appleSteamed chicken breast (150 g) and vegetables
Day 8Classic Oatmeal with BerriesOatmeal and chicken breast salad1 orangeSavory Oatmeal with Egg
Day 9Overnight Oats with Apple and CinnamonOatmeal Vegetable Soup1 appleGrilled fish (150 g) and vegetables
Day 10Oatmeal with PumpkinOatmeal and low-fat yogurt1 pearSteamed chicken breast (150 g) and broccoli
Day 11Oatmeal Pancakes without FlourSavory Oatmeal with EggA handful of berriesBaked Oatmeal with Cottage Cheese
Day 12Oatmeal and Banana MuffinsOatmeal and cucumber salad1 appleOatmeal Vegetable Soup
Day 13Classic Oatmeal with BerriesOatmeal and vegetable salad1 orangeGrilled fish (150 g) and green salad
Day 14Oatmeal Porridge with PearSavory Oatmeal with Egg1 appleSteamed chicken breast (150 g) and vegetables

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.

Meal Plans

Recipes for this diet