3 Yogurt Diet Meal Plans for Weight Loss

Written by: Damla Sengul

Expertise: Food Researcher

Experience: 12 Years

Damla Sengul is a Food Editor and recipe developer at Diets Meal Plan with 12+ years of experience in digital food publishing. Every recipe she publishes has been personally tested and filmed in her home kitchen in Wayne, New Jersey, using locally sourced ingredients. She specialises in recreating healthy versions of popular dishes by substituting high-calorie ingredients with nutritious alternatives, each recipe undergoes multiple rounds of testing until the taste matches or improves on the original Her work includes researching global cuisines and techniques, analyzing recipes from established chefs, and adapting them into practical, approachable formats. She ensures accuracy in ingredients, measurements, and cooking methods so readers can consistently achieve results. In addition to her editorial work, Damla is an avid baker who enjoys creating celebration cakes and experimenting with new dessert recipes in her spare time.

Here Are 3 Different Yogurt Diet Meal Plans to Lose Weight Quickly

Yogurt is one of the most consumed dairy products worldwide. It has been used for the treatment of diseases since ancient times.

Homemade yogurts are especially beneficial for health because yogurts produced in factories lose their vitamins and minerals through several procedures.

What makes yogurt so important for health is undoubtedly the nutrients and different elements it contains.

The high amounts of nutrients that are good for bone and skeletal health, such as vitamin C and B 12, as well as potassium, sodium, calcium, iron, manganese, which are good for bone health, and also omega-4 fats, which are very important for body health.

3 Different Yogurt Diet Meal Plan

First Plan: Yogurt Diet Plan That Makes You Lose 7 lbs in 5 Days

Yogurt diet meal plan

Yogurt diet meal plan – Since yogurt is easy to digest, it is recommended to consume it in the evening, especially for those who are on a diet.

Day 1

When you wake up in the morning: 1 glass of lukewarm water with lemon

Breakfast: 1 serving of nonfat yogurt, 1 cup of unsweetened tea
Lunch: 1 portion of vegetable soup, 1 portion of fat-free yogurt
Snack: 1 cup of tea, 1 portion of fruit, 1 portion of fat-free yogurt
Dinner: 1 portion vegetable soup, 1 portion fat-free yogurt
Snack: 3 prunes, 1 glass of unsweetened tea

Day 2

When you wake up in the morning: 1 glass of lukewarm water with lemon

Breakfast: 1 serving of yogurt, 1 spoonful of oats, 1 glass of unsweetened tea
Snack: 1 glass of unsweetened tea, 1 portion of yogurt, 1 portion of fruit
Lunch: 1 portion of vegetable soup, 1 portion of fat-free yogurt
Dinner: 1 portion of lentil soup, 1 portion of yogurt
Snack: 3 dried figs, 1 glass of unsweetened herbal tea

Day 3

When you wake up in the morning: 1 glass of lukewarm water with lemon

Breakfast: 1 serving of yogurt, 1 spoonful of oats, 1 glass of unsweetened tea
Snack: 1 glass of unsweetened tea, 1 portion of yogurt, 1 portion of fruit
Lunch: 1 portion of vegetable soup, 1 portion of fat-free yogurt
Dinner: 1 portion of lentil soup, 1 portion of yogurt
Snack: 3 dried figs, 1 glass of unsweetened herbal tea

Day 4

When you wake up in the morning: 1 glass of lukewarm water with lemon

Breakfast: 1 serving of yogurt, 1 spoonful of oats, 1 glass of unsweetened tea
Snack: 1 glass of unsweetened tea, 1 portion of yogurt, 1 portion of fruit
Lunch: 1 portion of vegetable soup, 1 portion of fat-free yogurt
Dinner: 1 portion of lentil soup, 1 portion of yogurt
Snack: 3 dried figs, 1 glass of unsweetened herbal tea

Day 5

When you wake up in the morning: 1 glass of lukewarm water with lemon

Breakfast: 1 serving of nonfat yogurt, 1 cup of unsweetened tea
Lunch: 1 portion of vegetable soup, 1 portion of fat-free yogurt
Snack: 1 cup of tea, 1 portion of fruit, 1 portion of fat-free yogurt
Dinner: 1 portion vegetable soup, 1 portion fat-free yogurt
Snack: 3 prunes, 1 glass of unsweetened tea

Second Plan: Yogurt-Date Diet

Yogurt diet meal plan

Yogurt strengthens the muscles. It contributes to fat cells in removing unnecessary fat in the body

This diet is applied for 7 days without a break and those who experience the diet say that they lost 11-15 lbs at the end of the 7th day.

It is applied without a break for 7 days:

Breakfast: 1 bowl of nonfat yogurt and 7 dates
Lunch: 1 bowl of nonfat yogurt and 7 dates
Dinner: 1 bowl of nonfat yogurt and 7 dates

Third Plan: Yogurt-Potato Diet

Yogurt helps to expel bacteria that cause intestinal infections.

Yogurt diet meal plan – Yogurt helps to expel bacteria that cause intestinal infections.

Do not add salt to the boiled potatoes. The potato-yogurt diet should be applied only once in 2-3 months and for 3 days.

You can drink tea, coffee, and green tea, provided that it is sugar-free. Do not neglect to consume 2-3 liters of water daily during the diet.

Day 1

Breakfast: 1 boiled potato, 1 glass of yogurt
Lunch: 2 boiled potatoes, 1 glass of yogurt
Dinner: 2 glasses of yogurt

Day 2

Breakfast: 1 glass of yogurt
Lunch: 2 boiled potatoes, 1 glass of yogurt
Dinner: 1 boiled potato, 1 glass of yogurt

Day 3

Breakfast: 1 boiled potato
Lunch: 1 boiled potato, 1 glass of yogurt
Dinner: 1 glass of yogurt

These low-calorie diets, called shock diets, may not be suitable for everyone. Never apply such diet lists without consulting and approval of your doctor!

Yes, it is nice to lose weight and look fit, but nothing is more important than our health.What Can You Drink During Intermittent Fasting

Current Version

August 1, 2026

Edited By

Damla Sengul

CDC. Losing Weight – Healthy Weight, Nutrition, and Physical Activity. Source
NIDDK. Choosing a Safe and Successful Weight-loss Program. Source
Mayo Clinic. Weight loss: 6 strategies for success. Source
Academy of Nutrition and Dietetics. Weight Loss. Source
Hall KD, Kahan S. Maintenance of Lost Weight and Long-Term Management of Obesity. Med Clin North Am. 2018. Source

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