Oatmeal Diet: 7-Day Meal Plan

The Oatmeal Diet 7-Day Meal Plan is a gentle and filling way to lose weight. Oats are rich in beta-glucan, a type of soluble fiber that helps control appetite, steady blood sugar and support heart health.

Rules of the 7-Day Oatmeal Diet Menu

  • Eat 2–3 servings of oatmeal per day and add fresh fruit and lean protein
  • Drink at least 1.5–2 litres of water or sugar-free tea per day
  • Choose rolled or steel-cut oats without added sugar
  • Do not eat after 7 p.m. and avoid sugar and refined carbohydrates

7-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

Useful tips

  • Start with water or low-fat milk instead of whole milk to save calories
  • Add cinnamon, berries or a little honey instead of sugar
  • If you feel very hungry, add a boiled egg or a glass of kefir

Related recipes

Try our easy recipes that fit this plan: Classic Oatmeal with Berries, Overnight Oats with Apple and Cinnamon, Oatmeal with Pumpkin, Oatmeal Pancakes without Flour, Oatmeal and Banana Muffins, Oatmeal Porridge with Pear.

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

Meal Plans

Recipes for this diet