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!
Table of Contents
- Is the Keto Soup Diet healthy and safe to do?
- Can I make substitutions on the Keto Soup Diet and still see results?
- What should I do if I can't find some of the ingredients called for in the Keto Soup?
- Can I do this plan if I am a vegetarian?
- How much soup will I need to do the Keto Soup Diet?
- How many calories should I be eating on the Keto Soup Diet?
- Do I need to increase my calories on the Keto Soup Diet if I am a man, or do intense workouts?
- How Often Can I do the 5 Day Soup Diet?
- Where can I get support while doing the Keto Soup Diet?
- Where can I find the recipes for the Keto Soup Diet?
- IBIH 5 Day Keto Soup Diet Plan
- Pantry and Shopping Lists
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!
Amanda Shaw says
I love that this soup is helping me break my stall! Thank you for the time and effort you put into your programs!
RK from Worth in Progress says
This worked so effectively that not only was I utterly dumbfounded by how much weight I lost but also I shot a video about it and posted it on YouTube: https://www.youtube.com/watch?v=syEWJZxEbs0
I start talking about the keto soup diet at 2:18.
Thank you Mellissa for developing the diet! It worked amazingly, the soup is SO delicious – I’ve made it several times after finishing the 5-day diet.
Most importantly: now I know that if and when I ever need to lose a few pounds quickly, I can be sure that this 5-day diet is guaranteed to work and deliver results!
Best wishes and keep rocking,
RK from Worth in Progress
Kimberly Horn says
Well, I was able to do this for 3 days. The first day I forgot to put the basil in at lunchtime and remembered it for dinner, it did make a difference and was more flavorful. The second day, I just wasn’t all that hungry so I ate the eggs and bacon, then the egg salad with romaine. However, I couldn’t stomach having the soup again so I just skipped it. The 3rd day, I ate the eggs/bacon, tuna and celery, and soup for lunch. Then, just couldn’t do it anymore, I had to throw it away. I couldn’t handle the Swiss chard (now brown in the soup) and the chicken I used was a pre-cooked frozen (don’t do it, yuck). So, I would definitely cook my own chicken breasts and use those instead if I were to do it again. Either way, I lost 3 pounds in those 3 days and for the next 2 days I’ve just continued eating eggs, bacon, egg salad, tuna, celery – then adding in some Front Porch Pecans with Sea Salt (the best) for extra fat. Lost another 3 pounds in just a couple of days. I had been on a stall for about 2 weeks on Keto and I think I was eating too much cheese. So since the start of this soup diet and then continuing without cheese in my diet, the weight is literally falling off each day. I’m not even exercising and I sit at a computer all day.
Thanks Melissa for jump starting the weight loss and helping me get through my stall!
Danna says
I’ve been using IBIH recipes and meal plans on and off throughout my three year Keto journey and have mostly maintained my 70 pound weight loss! Finally getting around to posting to say thank you and share some love back to the community! :-)
I’m going to start this soup diet tomorrow because lately I’ve slacked off on portion control, have been eating for fun and not hunger, haven’t been careful to limit protein enough, and have gained 10 pounds. Time to get back on track! Here’s what I’m doing to modify the menu and why.
I’ve learned I do best with what I call Strictest Keto:
* count total carbs, not net – subtract only oat fiber and psyllium husk (totally insoluble, goes right through you) and the sweeteners (stevia, xylitol, and erythritol, which also don’t absorb or trigger insulin, though sweet tastes tend to encourage me to eat more than I should, so none of those during the soup kick-start!)
* limit to 20g carbs per day, with 7g total per meal (to keep blood sugar stable)
* maintain ratios of 75% fat, 20% protein, 5% carb (too high in protein and I stall or gain)
So how does this 5 Day Soup Menu work for me?
* I calculated the soup recipe myself to note total carbs: exactly 7 per bowl. Whee! My only substitutions are zucchini for the yellow squash and 1 Tbsp minced onion for the 1/4 fresh, ’cause that’s what I have on hand and I knew I wouldn’t use the rest of the fresh onion.
* The soup’s protein-to-fat ratio is too high in protein for me, even after using the USDA nutritional info for mixed meat chicken roasted with the skin on (which is what I plan to use instead of chicken breast), so I added three more Tbsp olive oil to the recipe and plan to add 1 Tbsp coconut oil when I eat each serving. That’s all it took to get the macros right for me.
* For breakfast, I’ll only eat 1/4 avocado because of the total-not-net carb thing.
That’s it! And another shout out to the folks who struggle to limit protein. I feel ya! It’s nuts how big restaurant serving sizes are in the US, and that has really skewed our sense of proportion. One serving of protein is only 3-4 ounces (or the size of a deck of cards). Most steaks are at least 12oz, 1/2 a roasted chicken (minus the bone) is around 17oz, and chicken breast is my worst enemy because one breast is at least two servings and they are very lean so I have to be careful to add more fat. Usually the combination of portion control and adding just one Tbsp of olive or coconut oil is enough to balance things out. (Once I learned that coconut oil trick, managing my macros became so much easier!)
I hope this helps. I never thought I’d want or need group support, but reading blogs like this and joining a couple of really positive online Keto groups was definitely a key to my success and my continued maintenance. Keto on! (Or Low Carb or Paleo or whatever you found that works for you!)
Denice Moscarelli says
OMG!!! Thanks so much for this! I have THE HARDEST TIME with too much protein. I can’t eat eggs, and I have not been losing weight even though I keep my net carbs down to less that 20 a day. It’s so hard for me to eat something that doesn’t totally screw up my macros. I’m totally going to use your coconut or olive oil trick!
Todd C. says
Had to do a double take on my scale this morning!
My backstory.
I have been obese for 20 years. Closing in on 50, I decided to take off as much weight as possible in the last year of my 40’s. I am a retired MMA fighter and instructor. I am a highly disciplined professional, however, my diet has always alluded me. No matter how hard I have tried in the past to lose… I fail. I frequently break concrete blocks with my hands and have many black belts in very dangerous styles of the martial arts, but I haven’t been able to break through my weight issues. With the physical damage, I have endured over the last 30 years, I now have pain everywhere. Swelling everywhere. Arthritis everywhere. And, I have been quite concerned for my cognitive decline, as I have taken many severe blows to the head over the course of my martial arts career.
Being new to Keto–I have made many mistakes. In doing so, I learned I needed a regimented eating plan that would carry me from one week to the next. I wanted to save money on my grocery bill, save time in my kitchen, and cut calories. I am a voracious eater. Whatever meter exists in most to govern the amount of food they put in their bodies, does not exist in me. I’m being honest with myself for a change. I know I need help with portion control and until I gain control of that… I’m fighting a losing battle. I am not known for losing.
I found this site purely by accident. However, after what I saw at my weigh in this morning–I am convinced I was destined to find this glorious piece of work. My deepest heartfelt thanks to Mellissa Sevigny! This IBIH 5 Day Keto Soup Diet is quite literally a stroke of divine inspiration! As a result of this 5-day quest, I have learned how to set my cravings aside, trust in the process, follow the process–to the letter, and relax. This plan is delicious, nutritious, and a common sense application for breaking through some tough weight loss barriers.
I was looking for something easy, healthy, and practical. I found it here! Now, your site is my main bookmark. I am looking at next week’s shopping trip tomorrow and I am following your plans precisely.
I have enjoyed your frank and honest approach to this epidemic of obesity. This 5-day plan is a power punch in the face of stagnation and failure. Thank you for this crucial tool in helping me fight decades of losing and regaining the same weight over-and-over. This piece of work is not only genius, it is a powerfully effective secret weapon I will keep at the ready when my weight loss slows or stagnates. Now, for my weight loss total since starting this plan.
I just started day 4. I have lost 12 lbs. I was so stunned this morning, I almost spit out my Bullet Proof Coffee! So… I weighed again. Down 12 lbs. So… just to be sure, I moved my scales to a different part of the floor and checked to make sure the setting wasn’t off somehow. Down 12 lbs. in 4 days. I just can’t argue with those numbers. I know much of that was water, however, I have hypertension and any loss of water weight is a good thing for my health! I am also drinking 64oz. of water a day. So, I am staying hydrated. Been testing with Keto strips and my Keto numbers are strong! Other approaches I have taken haven’t yielded results anywhere near these!
Thank you for all you do, Mellissa Sevigny!
Mellissa Sevigny says
Please excuse my brevity I’m on my phone in the back of a taxi in El Salvador but wanted to say thank you so much for this and that I’m excited for you! Please keep us posted on your journey!
Rita van der Lee says
It worked i’ve lost 8.6lbs in 5 days. Just wanted to get back on track. The soup was easy te make and so were the eggsalade and tunasalade. I’m from the Netherlands and could not find swisschard or collard. I used turnip tops.
Thnk u Melissa
Mellissa Sevigny says
Sounds like you had the keto flu and the headache is likely from detoxing off of sugar, gluten, dairy, and who knows what else all at once. Totally normal. Depending on how carb heavy your diet was before trying the soup diet you won’t feel better until the fourth day. The soup diet is a detox plan beyond regular keto. This doesn’t mean keto isn’t for everyone or even not for you – this is a major detox and you just didn’t do it long enough to get over the hump and experience the benefits. You may want to try regular keto using my three day keto kickstart and the the keto weekly meal plans which don’t detox you off of dairy and sweeteners, just off of gluten and carbs.
April says
Thank you for taking the time to respond. One more day and I would have made it!! Gah! *shakes fist* Oh well. I really could not take the nausea. I have read over the three day keto kickstart and am interested in trying this. I will for sure give Keto a shot.
Also, would like to say I enjoy your keto for life cookbook. The recipes are easy to follow and (from what I have tried) are delicious. :)
Tiffan in Katy says
Here’s a Swampy Substitute from Houston – Replace the chard with collard greens, use turnips, and sub the vinegar for Crystal Hot Sauce. Double the bacon. I just keep adding homemade chicken stock (used rotisserie chickens and I make a boatload of broth from the carcasses and a bulb of garlic). This only really works if you double up the recipe for a big pot, I made this soup for my hubby and I after some summertime derailment. Delicious, and it got be debloated in a day!
Kellye Taylor says
OK, I made this soup a few weeks ago and I did ate for 5 days. I lost 7 lbs and kicked off my return to keto in a great way. Honestly by day 5 I could barely eat the soup, and I think it’s the swiss chard. Just not my thing. Next time I will change the recipe being very careful about carb count in the veggies (I loved the jicima – celery root was woody so I’ll look for a better one). I binged on salad the first day off the soup, which caused it’s own problems, but I love veggies so much. In a couple weeks I’m gonna try the egg fast, then I’ll “re-imagine” the soup and see how it goes. Thanks for you recipes and encouragement.
operaross09 says
Hi there, I started the 5 day soup diet today. I made the soup yesterday and it’s drlivious. Full disclosure, I wasn’t familiar with almost any of the veggies. Bless the stickers in Kroger for being patient. I’ll update Saturday with my outcome. Melissa, I love your website. I’ve tried at least a half dozen recipes on your site and I’ve loved them all!
Until Saturday…:)