7-Day Vegetable Soup Diet Recipe for Weight Loss
Looking to shed a few pounds fast without starving yourself? The 7-Day Vegetable Soup Diet is a popular and easy-to-follow meal plan that uses a hearty, fiber-filled soup to help burn fat and kickstart weight loss. Best of all? It’s loaded with real, whole vegetables that keep you full and energized.
Let’s dive into how it works, what to eat each day, and the recipe that makes it all happen.
🥣 What Is the 7-Day Vegetable Soup Diet?
The 7-Day Vegetable Soup Diet is a short-term eating plan where you eat as much of a low-calorie, homemade veggie soup as you want, combined with certain foods on specific days. It’s not meant for long-term dieting, but it’s a great reset if you’re trying to:
Lose 5–10 pounds in a week
Detox from processed foods
Kickstart healthier eating habits
The star of the show? The soup. It’s high in fiber, low in fat, and packed with nutrients.
🥕 The Fat-Burning Vegetable Soup Recipe
This soup is the base of your diet all week long. You can eat it whenever you’re hungry.
Ingredients:
1 head of green cabbage, chopped
1 large onion, chopped
2 bell peppers, chopped
3 stalks celery, chopped
3 carrots, sliced
1 zucchini, chopped
4 cups vegetable broth (low sodium)
1 can diced tomatoes (14 oz, no salt added)
2 cloves garlic, minced
1 tsp olive oil
Salt, pepper, Italian herbs, and chili flakes to taste
Instructions:
In a large pot, heat olive oil and sauté garlic and onions until fragrant.
Add all the vegetables, broth, and tomatoes.
Season generously with herbs, salt, and pepper.
Bring to a boil, then lower heat and simmer for 30–40 minutes until veggies are tender.
Pro tip: Make a big batch and store portions in the fridge or freezer!
🗓️ 7-Day Soup Diet Meal Plan
Here’s how to structure your week:
Day 1: Soup + Fruit (No Bananas)
Eat as much soup as you want.
Snack on fresh fruits like berries, melon, apples, or oranges.
Day 2: Soup + Vegetables (No Corn or Beans)
Eat soup and steamed or raw veggies.
You’re allowed one baked potato with a small amount of butter.
Day 3: Soup + Fruits & Veggies
Combine days 1 and 2.
No potato today.
Day 4: Soup + Bananas + Skim Milk
Eat up to 3 bananas and drink skim milk or plant-based milk.
The natural sugars help reduce cravings.
Day 5: Soup + Protein
Add lean protein like chicken breast or fish (up to 10–20 oz).
Also eat up to 6 tomatoes.
Day 6: Soup + Protein + Vegetables
More soup, more protein, and all the green veggies you want.
Day 7: Soup + Brown Rice + Veggies + Fruit Juice (unsweetened)
Finish strong with healthy carbs, vegetables, and a glass of fruit juice.
💡 Tips for Success
Stay hydrated: Drink lots of water, herbal tea, or lemon water.
Avoid alcohol, soda, and processed snacks.
Don’t skip meals — if you’re hungry, eat more soup or allowed foods.
Add herbs and spices for extra flavor and metabolism boost (think cayenne, turmeric, or ginger).
⚖️ Does the 7-Day Soup Diet Really Work?
Yes — many people report losing 5–10 pounds in just one week. But remember, a lot of that is water weight. For lasting weight loss, use this plan as a springboard into healthier long-term habits like balanced meals, regular exercise, and mindful eating.
🛒 Helpful Products on Amazon
Here are some items that make this diet even easier:
🥬 Final Thoughts
The 7-Day Vegetable Soup Diet is a great way to reboot your system, reduce bloating, and drop a few pounds. It’s simple, satisfying, and surprisingly delicious. Just remember — it’s a short-term plan, not a permanent fix. Use it to get inspired and start your journey toward healthier habits that last.
Ready to chop, simmer, and slim down? 🍵💪
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