Lose up to 10 pounds on my 5 day keto soup diet! Perfect for when you want to break through a weight loss stall or plateau, drop pounds quickly for an event or vacation, or get yourself back on track after a weekend (or longer) of over-indulgence. Whole30 and Squeaky Clean Keto approved, this keto soup diet is also a great way to detox from gluten, dairy, sweeteners, and alcohol!
This 5 day keto soup diet is built around the delicious Turbo Atkins Diet Soup that I developed for Women’s World magazine years ago. Designed for quick weight loss, this soup diet plan is easy to execute and doesn’t require a lot of time in the kitchen – and who doesn’t love that idea?!
Thousands of people have had success losing up to 10 pounds (and MORE) on the keto soup diet, and over the past few years I’ve amassed a lot of information from those who have shared their results. The following are some frequently asked questions from people who are considering the keto soup diet. Please take a few minutes to read through this carefully to ensure you get the best possible results out of your keto soup diet!
Is the Keto Soup Diet healthy and safe to do?
What gives this 5 day keto soup diet an edge over other keto fat fasts or even the egg fast is that it gives you the necessary nutrients, antioxidants, and electrolytes to feel your best on keto when losing weight and detoxing. It does that with plenty of healthy fats, but also provides lots of Sodium, Potassium, Magnesium, Vitamin C, Vitamin K, B vitamins, and even choline – which nourishes your liver so it can burn more fat.
To further maximize fat burning and reduce inflammation, this 5 day keto soup diet allows no sweeteners of any kind, no nuts, and no dairy (except butter which is almost pure fat and shouldn’t affect your progress.) I know it sounds tough, but the results are worth it!
Who knows – you may find that eliminating some of these things is the key to finally making significant progress towards your goals! Then you can implement some of these changes as you transition back into regular keto, low carb, or even Paleo afterwards.
Can I make substitutions on the Keto Soup Diet and still see results?
Ok, it’s tough love time. I really, really do want you to succeed on this plan, but please don’t email me about how you simply can’t drink your coffee without heavy whipping cream and/or sweetener in it because “it’s just so gross without cream”, or it “makes you SOOPER SAD and ruins your ENTIRE DAY, so is it ok if you have it anyway?”
You CAN go without if you want it bad enough. I believe in you.
In addition, do some basic problem solving on your own please – I implore you. If you are allergic to eggs – eat tuna salad every day. If you’re allergic to tuna, make it with chicken instead or eat egg salad every day. Hate avocado? Have an extra egg or slice of bacon instead.
You don’t need me to approve these choices – do what works for you. But adhering the plan as written or as close to it as possible will yield the best results. Period.
If you decide to modify the 5 day keto soup diet plan to suit your personal preferences, great. You might put cream and sweetener in your coffee and still lose eleventy billion pounds in just three days. That’s awesome. Make it work for you and please be sure to tell us in the comments about what you changed and how it went after the fact so others can benefit from your experience.
This plan is written with my recommendations for best results in mind, and you don’t have to follow it exactly.
What should I do if I can’t find some of the ingredients called for in the Keto Soup?
There are substitution recommendations in the actual keto soup recipe post found here, but in case you missed them here are some guidelines when shopping for ingredients:
If you can’t find celery root where you live, you may substitute an equal amount of cauliflower, turnips, jicama, or rutabaga for roughly the same amount of carbs. DO NOT USE PARSNIPS – they are much too high in carbs and it could skew your results.
If you can’t find swiss chard, collards are an excellent substitute for about the same amount of carbs – DO NOT SUB KALE FOR THE SWISS CHARD – IT’S TOO HIGH IN CARBS AND CAN IMPEDE YOUR WEIGHT LOSS.
Can I do this plan if I am a vegetarian?
Yes! While the keto soup diet plan is more limiting without meat, it can absolutely be tailored to be vegetarian.
If you are fine with seafood you can substitute fish or shrimp in the soup.
If you don’t eat any animal flesh, you can simply omit the chicken, OR replace it with tofu or another non meat protein of your choice. If you are fine with eggs then simply increase the eggs to 3, omit the bacon from your breakfast, and eat an entire avocado.
Instead of tuna salad, have egg salad for all of the snacks.
How much soup will I need to do the Keto Soup Diet?
The Keto Soup Recipe will yield 20 cups of soup if you follow the recipe correctly and simmer it covered to avoid excessive evaporation. The keto soup diet calls for 4 cups per day over 5 days. The math works.
That being said, some people have reported they were a little short on the soup by the end of the week – if that happens, stretch it with extra broth or a little more protein (or make another batch), but don’t add extra veggies to the existing soup or it will change the carb count.
For best results, I recommend portioning out the soup for the week (even if it’s just into 5 containers, each containing your total soup for each day) all at once if possible. That way you can make sure you’re getting an equal amount of broth and veggies/chicken every day – otherwise you may find that you have mostly broth and nothing else by the last day.
How many calories should I be eating on the Keto Soup Diet?
Keep your calories between 1200-1400 per day, and your carbs under 20g – no nuts, dairy or artificial sweeteners is non-negotiable if you’re trying to follow this specific plan.
I’m including a daily snack, though if you find you don’t need it then don’t force yourself – but because the soup is low in calories, you will likely need the snack to get through the day. You can have this snack between breakfast and lunch, or lunch and dinner depending on your preference and schedule. Or not at all – again that’s up to you. Feel free to mix and match the snacks or eat the same thing every day if that’s easier for you.
On a side note, you can substitute an extra bulletproof coffee or tea for the snack – the calories will be around the same!
Do I need to increase my calories on the Keto Soup Diet if I am a man, or do intense workouts?
If you are a man, or are working out frequently, you may find that you need more calories to be satisfied. It’s still important that you keep your carbs under 20g per day, even if you do increase your calories.
The best way to increase your calories on the keto soup diet without negatively impacting your results is to add extra bacon, tuna or egg salad, or bullet proof coffee to your day. Those items are high in fat and have almost zero carbs. Don’t increase your soup amount, because that is where the bulk of your carbs are coming from, and doubling up on that could kick you out of ketosis.
How Often Can I do the 5 Day Soup Diet?
Most of my other free keto weekly meal plans are luxurious compared to this one. They are designed to help you lose weight in a way that is maintainable longer term so you don’t go crazy from deprivation. This 5 day keto soup diet plan is different. It’s not meant to be adopted as a lifestyle change or to keep you going on keto forever – it’s too restrictive for that.
It’s a no frills means to an end – still tasty, but not fancy by any means.
That being said, there is no reason you couldn’t repeat this plan over and over if it works for you. If variety in your diet isn’t an issue, and you don’t enjoy a sweet keto treat now and then, then you will have zero issues with this plan. If you don’t enjoy cooking or just don’t have a lot of time – this plan is perfect for you because you make three things and they last all 5 days. ? ? ??
Where can I get support while doing the Keto Soup Diet?
If you want support on this 5 day soup diet with others who are giving it a whirl, you can join our closed IBIH Keto Soup Diet Facebook Group where people ask questions and post progress reports daily.
This group is integral for success because you can ask questions, post results and get kudos, vent your frustrations, and gut through those tough moments when temptation is staring you in the face and you’re ready to quit!
Remember to take before photos so that when you have amazing results you can share them with the group! Everybody loves a success story and yours could be the one to inspire someone else to give keto and this keto soup diet a try!
Where can I find the recipes for the Keto Soup Diet?
The keto turbo Atkins soup recipe is linked up throughout this post, but just in case you missed it – here it is again:
CLICK HERE FOR TURBO ATKINS KETO SOUP RECIPE
The recipes for the egg salad and tuna salad are linked to in the plan below, but here they are again in case you have trouble finding them:
Simple Keto Egg Salad Recipe
Easy Keto Tuna Salad Recipe
IBIH 5 Day Keto Soup Diet Plan
DAY 1 (1216 calories, 83g fat, 17g net carbs, 84g protein)
Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
Lunch – 2 cups IBIH Keto Diet Soup
Snack – 2 large romaine leaves, 1/2 cup simple keto egg sala
Dinner – 2 cups IBIH Keto Diet Soup
DAY 2 (1236 calories, 83g fat, 18g net carbs, 91g protein)
Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
Lunch – 2 cups IBIH Keto Diet Soup
Snack – Four 5 inch pieces of celery, 1/2 cup easy keto tuna salad
Dinner – 2 cups IBIH Keto Diet Soup
Day 3 (1216 calories, 83g fat, 17g net carbs, 84g protein)
Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
Lunch – 2 cups IBIH Keto Diet Soup
Snack – 2 large romaine leaves, 1/2 cup simple keto egg salad
Dinner – 2 cups IBIH Keto Diet Soup
DAY 4 (1236 calories, 83g fat, 18g net carbs, 91g protein)
Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
Lunch – 2 cups IBIH Keto Diet Soup
Snack – Four 5 inch pieces of celery, 1/2 cup easy keto tuna salad
Dinner – 2 cups IBIH Keto Diet Soup
DAY 5 (1216 calories, 83g fat, 17g net carbs, 84g protein)
Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
Lunch – 2 cups IBIH Keto Diet Soup
Snack – 2 large romaine leaves, 1/2 cup simple keto egg salad
Dinner – 2 cups IBIH Keto Diet Soup
Pantry and Shopping Lists
Check your pantry for….
Dried onion flakes
Olive oil
Kosher salt
Ground black pepper
Red wine vinegar
Check your fridge for…
Dijon mustard
Mayonnais
Lemon juice
Shopping List
16 eggs
1 pound butter
1 package of bacon
2 lbs of chicken breast (you’ll need 4 cups of cooked chicken for the soup)
2 cans tuna fish in water
small package sun dried tomatoes (you’ll need 1/4 cup chopped)
8 cups chicken broth or stock (homemade is best, but store-bought is also fine)
3 avocados
1 head romaine lettuce
1 package celery hearts
1 small onion
1 bulb garlic
8 oz white mushrooms
1 large celery root
2 medium yellow squash
1 large bunch of swiss chard (or collards)
1 bunch fresh basil
8 oz green beans
Be sure to let us know how you do!!!
Can’t get enough delicious low carb recipes? Download all five of my e-cookbooks (over 150 delicious low carb recipes) for just $19.99 for a limited time!
Jenuinearticle says
Thank you Melissa! This is exactly what I needed right now too… I’ve had the sneaking suspicion lately that some of my inability to lose on low carb has been due to either dairy or sweeteners, so this is a good experiment for me to try! The only thing for me will be looking up the bulletproof coffee…
Mellissa Sevigny says
I have those same triggers so it will be interesting to hear back from you if you drop much faster after cutting out dairy and sweeteners for a bit! When I get back home after this trip to Roatan I’ll post a quick recipe for my BPC but what I usually do is 1 Tbsp unsalted butter and 1 Tbsp MCT oil to about 12 ounces of coffee and blend it with my immersion blender in a large cup. Some people use coconut oil and when I don’t have any of either oil I’ve done it with just the butter and love that flavor too – just be sure to use the unsalted!
Linda Martin-Peoples says
Any particular reason to use the unsalted?
Mellissa Sevigny says
The unsalted just makes it taste like there is cream in it, with the salted it tastes strange to me – like butter ha ha. It won’t ruin it, I just prefer the unsalted to make it still taste like coffee.
Linda Martin-Peoples says
I guess that’s why they have “chocolate, strawberry, and vanilla”! To me, unsalted butter tastes very flat. I don’t use it for anything, but I have noticed a few people using it for BPC. Now I see that it is just a matter of taste or preference! Thanks for answering, Miss Melissa! Love your work!
Nora Durham says
Don’t hate me. BUT can we use anything either than egg salad or tuna salad? I have have broadened my food repertoire but I can’t bring myself to eat cooked tuna or egg salad.
Mellissa Sevigny says
Any snack that has less than 2g carbs and 200 calories that adheres to the no nuts, dairy or sweeteners rule will work.
Misty says
What about unsweetened coconut milk. I am in Arizona it’s 1000 degrees and I drink my coffee iced. Bullet proof doesn’t work iced so I use coconut milk. 1 carb per cup.
Beth Boies says
It ztates you can use chicken and you don’t use cooked tuna when you make tuna salad. You use it right out of the van. I use to like tuna salad but it tastes so fishy now but I am going to try again.
Lugenia says
Give Aldi’s canned tuna a try. I don’t find it to be ‘fishy’ like a lot of the others are. Good luck!
Jessica says
Canned tune is cooked…
Dr Lata Sinha says
Thanks for sharing this. I am following the Keto diet and have lost 50 lbs and reached my goal weight.
I had created a version of this keto soup diet for my personal use and it was working brilliantly for me but it call it more of an SOS plan. When I have to attend weddings or parties where my diet goes out of the window, I realize the following day that t have gained a couple of lbs. I get back on track but to remove those extra lbs, I make myself a batch of bone broth and add some low carb veggies to it. I have that for lunch and dinner and within a day or two I am back to my desired weight.
This is a life saver for me and so many other.
Thank you.
Barbara says
“I implore you – DO NOT EMAIL ME about how you simply can’t drink your coffee without heavy whipping cream and/or sweetener in it because it’s just so gross without cream, or it makes you SOOPER SAD and ruins your ENTIRE DAY ? so is it ok if you have it anyway??
BWWAAAAHHHAAAAAA
Every.Single.Time. you or my other fave blogger posts a great recipe and I read in the comments, “Can I use Unicorn tears instead of Unicorn hair because I can’t bear to shave a Unicorn but I am willing to pinch it until it cries”, I scream. And not always silently. I sometimes scare the dog, but he runs when the printer turns on so what is a girl to do?
Seriously, people, our bloggers spend enough time, money, effort coming up with recipes. You (not our fearless bloggers but the crazies out there) need to learn to do your own experimenting. TRY a different veggies. Leave the mushrooms out if you can’t breathe after looking at them. If the strings of celery remind you of things better left unsaid, then by all means don’t eat them.
Thank you for this post. It has been a bad few months and I need to get back on track. This will help.
Do I have to eat eggs? And I don’t like soup …. /snark
Lisa says
LMAO!!!?? I sometimes read through the questions people ask and think, if I were that blogger and could shoot them thru the computer….
Mellissa Sevigny says
Oh my goodness that unicorn bit made me literally laugh out loud! Pinch a unicorn until it cries!! ? ? ? I may steal that one for some future blog post rant – I’ll be sure to credit you ha ha! It’s so true though! I can’t even some days with the stuff people say – and if only I could post excerpts from the emails I get you wouldn’t even believe it! Sometimes I read them to Mr. Hungry and he’s like “are you kidding me?” The struggle is real! ha ha! Thanks for understanding my pain – best comment ever!
LisaG says
Melissa, I am sure you and Barbara are kindred spirits!! The unicorn bit made me laugh too! I love the sense of humor so much!!
Victoria Ersoy says
Melissa, in my country i can’t find yellow squash, what can i use instead?
Mellissa Sevigny says
If you have zucchini you can use that interchangeably with the yellow summer squash!
SusanD says
OMG, exactly what I was thinking but you said it so much better! And I love your unicorn bits, made me snort coffee all over my keyboard!
Chef Rocco GF says
Susan, I hope that was Bulletproof Coffee…. lol. Agreed, the Unicorn comment was crazy funny!
Pat says
Barbara, you said it best and said it all. Reading the insane questions people ask drives me NUTS too. I can only imagine how much Mellissa appreciated your post. I certainly did. I wholeheartedly agree.
Nicole says
Barbara – you win the Internet.
I too cannot believe some of the comments. There is a whole wide internet out there people – look up substitutions if you need to or recipes for items you may not be familiar with. The desire people have to be spoon-fed and the entitlement to individualized content blows my mind.
Good on you for your message – though I suspect the people who need it most won’t think it applies to them . . .
Mae P. says
I agree with Nicole, Barbara wins the internet! Feel for you Mellissa. Use the snorting unicorn bit. LOL, Barb & Susan! Melissa, thanks for your site and what you’ve put up. Many people do appreciate you; I’ve been where you’ve space traveled. Grins. Mae
Robin says
OMG you are funny, and even more relevant since she bolded the part about the coffee and literally the first comment I read was what to do if you don’t drink coffee! I swear people just go down to the diet part and ignore all of the words, bold or not, leading into the diet. Cripes!
Linda Martin-Peoples says
BAHAHAHAHAHHAAH….LUVIT!!!! :P
Crystal says
This is the greatest comment I have ever read. I want to scream at people: use your own brain, it’s OK and I promise you won’t break it.
Trish O'Kane says
So excited to start this plan. I just finished writing my shopping list. Unicorn tears Check! Thanks for your Humor Barbara and and Big Huge Thank you Mellissa for your passion, talent and patience!
Natasha says
??????
Jeff says
wow you do sound like a cranky person
Mellissa Sevigny says
Jeff if you saw my inbox you would totally understand! ?
Brandie says
I think you’re being nice Jeff. I had other words
Tracy says
This sounds great and super delcious. What are your thoughts doing this coming off an egg fast?
Mellissa Sevigny says
No reason why it wouldn’t work great after the egg fast Tracy!
Dawn says
I’m going to try it! I’m on day 4 of the egg fast and plan to follow through right until the end! Other than the alfredo which I’ll make tonight as soon as I buy the marscaoone I have all my food made! I’ll do Day 6 and 7 as the coming off plan (btw loved your article I hate avacado so bacon or yet more eggs it is – I’m a weirdo I love eggs so this fast has been so stinking easy for me )
Anyway I’m going to try and go right into this after I finish out the egg fast plan! Cannot wait!
Rose Marie says
I.I just started an egg fast….this will make a great transition plan!
April says
Thanks! It’s just what I need right now. I haven’t been able to eat correctly enough for this whole past year so I’ve lost and gained, lost, gained, that same 5 lbs a gazillion times. I needed something to jump start things…and the egg diet just didn’t appeal to me even though I absolutely love eggs. thanks for figuring this out! Love your site!
Mellissa Sevigny says
That’s so frustrating April, I have done that myself over and over too! Hopefully this plan will get you over the hump and back on track!
Pat says
The answer to my prayers. This could not have arrived at a better time. I’m in the process of selling/buying moving and stress eating resulted in carb creep that I do not need. Starting this immediately and will use often over the next 60 days to settlement.
Thanks so much. It is especially great to have something simple as I’m trying to deplete the fridge for the move. PERFECT TIMING. Grateful for all your recipes and e-books.
Mellissa Sevigny says
I feel your pain Pat – selling/buying/moving is crazy stressful and so easy to fall into the habit if takeout pizza, etc. I hope the ease of this plan will really work for you and that your closing goes smoothly!!!
amendez says
I am excited to start this plan on Sunday! 2 Quick question….which BPC recipe do you use? And when breakfast calls for 2 TBS of butter, where exactly do I use this? To fry up eggs? Thank you so much for all you do!!
amendez says
Oops! It’s 1 TBS butter! Not 2.
Mellissa Sevigny says
Yes, you use the 1 Tbsp butter to fry or scramble the eggs in (or spread it on the hard boiled if you prefer!) I don’t have a specific BPC to link to – I use 1 Tbsp unsalted butter and 1 Tbsp MCT oil blended into about 12 ounces of coffee usually.
amendez says
Thanks! ?
Sally says
I don’t drink coffee, or tea should I just stick to lots of water? I hope this isn’t a dumb question.
Mellissa Sevigny says
Just omit the coffee or tea.
Becky says
What nutrients were included for the coffee/tea in the information for the day?
Christina says
Make “Eggs in a glas”!
I boil the eggs so they are still a little soft inside, put them in a glas with the butter, some salt and some chives and “scramble” all with a fork, so tasty!!!
Lisa says
Hello,
This looks great. I’d like to do it. Any replacement suggestions for those of us that don’t drink coffee? Or, can we just omit it? I’ve never heard of bulletproof tea. Can you share a recipe for that?
Thank you!
TINA LINDSAY says
YES YOU CAN USE TEA. IF YOU LOOK AT PINTEREST THERE ARE TONS OF RECIPES!!!
Belinda says
Check out Teechino as a coffee sub, it’s awesome!
AliRaskie says
I drink Teechino. You can buy it at Whole Foods. It’s a great coffee alternative!
JMC says
I use Matcha instead of coffee! :-)
Alex says
I do bulletproof tea with English breakfast tea. Basically everything from the coffee recipe is the same except that I use tea. It tastes phenomenal, kind of like chai.
Christine Castaneda says
I make BPT as well using Tazo Chai. Love it!