The Oatmeal Diet: Sample Meal Plan

The Oatmeal Diet is just that: eating oatmeal to keep you full, lower cholesterol and help you slim down. On the oatmeal diet, you are supposed to eat oatmeal for any two meals per day, as well as 1 balanced meal, and snacks of raw vegetables and fruit. Cut down on the preparation time by making a large batch of whole oats and splitting them up for two days or so of meals. A quick zap in the microwave and you’re eating!

Diet Basics

The first seven days are often recommended to be oatmeal only, however, following this plan, you’ll still make a significant calorie deficit, and will likely find it easier to stick to the diet if you can still have some ‘real’ food. Whole oats are the best choice on the diet. Instant oatmeal is fine in a pinch, but is processed and includes a variety of chemicals that you don’t find on the ingredient list in whole oats. The diet should last 30 days, so be sure to switch it up! Stave off boredom with different toppings, varied proteins, and eating the balanced meal at different times of day.

Two Oatmeal Meals Per Day

Twice a day, you’ll have oatmeal. Breakfast is the most appropriate, but you can decide, day to day if lunch or dinner will work better for you. You may find that you have more staying power if you make your lunch your balanced meal, but either meal is just fine. Choose one of these for each of the two meals, and it will taste new every time.

  • Oatmeal with Berries: 1/2 cup of dry oatmeal will yield 1 serving. Put your oatmeal in a bowl and top with cinnamon. Add blueberries or sliced strawberries and enjoy!
  • Oatmeal with Almonds: Top your 1/2 cup serving with a sprinkle of chopped almonds for a different texture and crunch. A few berries, sliced banana or a sprinkle of stevia (an herb-based sugar substitute that only has 5 calories!) will round out the flavor
  • Peaches and Cream: Nectarines and peaches are at peak freshness at the end of spring, and are candy sweet. Chop one up and toss it in with your oatmeal, adding a splash of skim milk for creaminess.


Cut up a bunch of different vegetables and leave them in the fridge. Try to have a rainbow of veggies for your snack, such as red and yellow bell pepper, carrots, celery, broccoli and cauliflower. This will please your eyes even before it pleases your stomach! Put a few of each on a plate, along with two tablespoons of light salad dressing, or, better yet, 3 tablespoons plain yogurt mixed with 1/4 tsp each of salt, dill, garlic powder and dry minced onion.

A piece of whole fruit can replace the veggies. Steer clear of the more sugar-laden fruits like melon and mango. A crunch apple or sweet orange is your best bet.

One Balanced Meal

Grill 4 oz of a lean protein choice, like chicken, fish, shrimp or tofu. For extra flavor, marinate it in a mixture of lemon juice and thinly sliced white onion. Fill half of your plate with a hearty green salad topped with tomatoes, red onion, bell pepper and a variety of greens. Serve with 1/2 cup of corn or peas, which can replace your usual starchy side dish.  


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