If there’s one superfood I never expected to completely transform my body, it’s oatmeal. It’s cheap, versatile, and easy to make, and after completing a 10 day oatmeal diet, I lost 10 pounds, dropped 2 inches from my waist, and gained so much more energy.
BTW, this isn’t your boring bowl of oats with water. These oatmeal-based meals are delicious and effective for weight loss.
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I’ve put together my exact 10-day oatmeal meal plan, including all three meals each day: breakfast, lunch, and dinner, plus tips on when you’ll start seeing results and how to maintain your progress long-term.
Why Oatmeal Is the Ultimate Weight Loss Food
Before we jump into the plan, let me quickly explain why oatmeal works so well for weight loss:
- High in soluble fiber (especially beta-glucan): This slows down digestion, keeps you fuller longer, and reduces appetite.
- Low in calories, high in volume: Oats expand in the stomach, making you feel like you’ve eaten more.
- Balances blood sugar: Prevents spikes and crashes that lead to cravings.
- Nutrient-dense: Packed with magnesium, iron, zinc, and B-vitamins.
I used whole rolled oats (not instant oats) throughout my 10 day oatmeal diet for maximum fiber and minimal processing.
What to Expect In This 10-Day Oatmeal Diet Plan (Timeline of Results)
Day 1–3: You’ll feel full and satisfied, possibly a little bloated at first as your body adjusts to more fiber.
Day 4–6: Cravings reduce, energy stabilizes, and the scale starts to drop.
Day 7–10: Visible changes: flatter tummy, looser clothes, and more defined waistline.
Something you should know:
During these 10 days, I walked 10,000 steps daily, drank at least 2L of water, and got 7–8 hours of sleep. No workouts — just light movement and consistency.
To achieve 10,000 steps daily, I used this walking pad (mini treadmill) at Luxury Handbag because I work from home. You can buy it if you want to work out from Luxury Handbag OR you could go to a gym or walk outside.
Buy My Walking Pad Here
The 10 Day Oatmeal Diet Plan
Below is the full plan I followed. Every day includes breakfast, lunch, and dinner, all centered around oatmeal.
DAY 1
Breakfast: Creamy Banana Cinnamon Oatmeal
Ingredients:
- ½ cup rolled oats
- 1 cup unsweetened almond milk
- ½ banana, sliced
- ½ tsp cinnamon
- 1 tsp chia seeds
Instructions:
Bring oats and almond milk to a boil. Reduce to simmer and stir until creamy. Add banana and cinnamon. Top with chia seeds.
Lunch: Savory Oatmeal with Spinach and Poached Egg
Ingredients:
- ½ cup oats
- 1 cup water
- ½ tsp garlic powder
- ½ cup cooked spinach
- 1 poached egg
- Pinch of salt and pepper
Instructions:
Cook oats in water with garlic powder and salt. Stir in spinach. Top with poached egg and black pepper.
Dinner: Apple Pie Overnight Oats
Ingredients:
- ½ cup oats
- 1 small grated apple
- ½ cup almond milk
- 1 tsp cinnamon
- ½ tsp vanilla extract
Instructions:
Mix all ingredients in a jar and refrigerate overnight.
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DAY 2
Breakfast: Blueberry Almond Butter Oats
Ingredients:
- ½ cup oats
- 1 cup water or almond milk
- ¼ cup blueberries (fresh or frozen)
- 1 tsp almond butter
- Sprinkle of flaxseeds
Lunch: Oatmeal Zucchini Fritters
Ingredients:
- ½ cup oats
- 1 grated zucchini
- 1 egg
- ¼ tsp garlic powder
- Pinch of salt and pepper
Instructions:
Mix ingredients, form into patties, and pan-fry in a nonstick pan until golden.
Dinner: Coconut Chia Oats with Pineapple
Ingredients:
- ½ cup oats
- 1 cup coconut milk (light)
- 1 tbsp chia seeds
- ¼ cup chopped pineapple
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DAY 3
Breakfast: Chocolate Protein Oats
Ingredients:
- ½ cup oats
- 1 scoop chocolate protein powder
- 1 cup almond milk
- 1 tsp cacao powder
- Strawberries raspberries (optional, but gives extra fibre)
Lunch: Oatmeal Protein Bowl
Ingredients:
- ½ cup oats cooked in water
- Cherry tomatoes, grilled or steamed chopped carrots
- Sliced avocado
- Fried egg
Dinner: Baked Oatmeal with Berries
Ingredients:
- ½ cup oats
- 1 egg
- ½ banana
- ¼ cup mixed berries
- Dash of cinnamon
Instructions:
Mash banana, mix with other ingredients, bake at 180°C (350°F) for 20 mins.
4–10 DAY Of The Oatmeal Diet Plan
So, for the rest of the days, I rotate the best combos or just remake anything that I really liked. Here are highlights from the remaining meals:
DAY 4
Breakfast: Peanut Butter
Jelly Oats (with raspberries)
Lunch: Spicy Oat
Lentil Soup
Dinner: Cinnamon Pear Overnight Oats
DAY 5
Breakfast: Matcha Green Tea Oats with coconut flakes
Lunch: Oat “Rice Bowl” with grilled tofu, avocado, and greens
Dinner: Warm Chia Oats with strawberries
DAY 6
Breakfast: Pumpkin Pie Oatmeal (pumpkin puree, cinnamon, nutmeg)
Lunch: Greek Yogurt Oat Bowl with cucumber, lemon juice, and dill
Dinner: Baked Apple Oats
DAY 7
Breakfast: Protein Pancakes (made with oats, banana, and egg)
Lunch: Oat Flatbread with hummus and roasted veg
Dinner: Spiced Chai Oats with almond milk
DAY 8
Breakfast: Mango Coconut Overnight Oats
Lunch: Oat Crusted Baked Salmon with side salad
Dinner: Banana Nut Oat Bowl with walnuts and flaxseed
DAY 9
Breakfast: Carrot Cake Oats (shredded carrot, raisins, cinnamon)
Lunch: Savory Oatmeal with sautéed mushrooms and egg whites
Dinner: Peach Vanilla Overnight Oats
DAY 10
Breakfast: Golden Turmeric Oats with cinnamon and banana
Lunch: Oat “Meatballs” with tomato sauce
Dinner: Blueberry Oat Smoothie Bowl with chia and pumpkin seeds
Tips to Maintain Results From Your Oatmeal Diet
After the 10 day oatmeal diet, I gradually reintroduced lean proteins, more fruits, and veggies while still keeping oatmeal for breakfast or lunch 4–5 times a week.
To maintain your weight loss:
- Walk daily (at least 7–10k steps) THE MOST IMPORTANT STEP. 🏃♀️
- Stay hydrated 💧
- Keep refined sugar and ultra-processed food low ❌
- Continue eating high-fiber meals 🫐🍓
Final Thoughts: Was the 10 Day Oatmeal Diet Worth It?
Absolutely. I felt lighter, less bloated, and more in control of my cravings. The simplicity of eating oatmeal in new, creative ways made it surprisingly enjoyable.
Best of all? It’s an affordable way to reset your body, feel great, and shed a few pounds in just over a week.
I lost 10 pounds in total, from combining my oatmeal diet + walking 10,000 steps everyday using my Walking Pad.
If you’re considering a natural, healthy weight loss reset, give the 10 day oatmeal diet a try. You might just fall in love with oats the way I did.
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