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!!!
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Kathy H says
Mellissa says in her post above if you don’t like or can’t eat avocado add an extra egg or another piece of bacon. Lots of info in her post.
Angel says
Thank you Mellissa! I love IBIH so much!! I lost 4.6 pounds in a week using these recipes. I was also still able to workout daily and didn’t feel hungry. I substituted turkey bacon for bacon in the breakfast part only, I added 2 chopped pickle spears into the egg salad, and added curry powder in the tuna (I love curry). The soup was fantastic and so good that I didn’t get tired eating it twice a day for 5 days! I have keto test strips, and probably because of my substitutions, I never got into ketosis. But, I still lost weight and stayed true to a healthy lifestyle and I think that’s what matters! Just thought I’d share my results.
Mellissa Sevigny says
Thanks for sharing Angel, glad you were able to make it work for you!
GG says
Seriously, do people read what that author has taken the time to write?
Specifically…3. If you can’t find celery root where you live, you can substitute an equal amount of cauliflower, turnips, jicama, or rutabaga for roughly the same amount of carbs. DO NOT USE PARSNIPS – much too high in carbs.
Heather says
Not surprised she did not answer your questions – in the article, she warned you! Susan, not everyone knows their veggies, but, goodness, you can google if yellow squash is a zucchini, or not … She asked you to make your own choices. She advises this, you choose that, experiment and see how it goes for you. If it doesn’t work out (no lbs lost), try again, following her suggestions to the letter. If it still doesn’t work, you decide that this experiment on the Keto plan doesn’t work for your body. There is no one size fits all. Do a bit of research and you will find out the answers you need (a simple google can help you). Lots of advice and knowledge out there for you. (PS – if you’re still wondering, as far as I know, a yellow squash is like a green zucchini – an actual squash would be too high a carb for a Keto suggestion plan, my guess is). Not trying to be rude, just answering the Q for Melissa’s post. She can always chim in, of course …
Brianna says
I just finished the 5th day ?? The soup is delicious! I’ve bought more ingredients and I’m going to make another batch to keep in the freeze for “emergencies” aka laziness ? I lost 9lbs, 3.6lbs of BF and my BMI went down 1.1 BIG SHOUT OUT to Mellissa, you are the Keto whisperer ?? Up next…3 day Kickstart, wish me luck!
Mellissa Sevigny says
That’s fantastic Brianna! Thanks for sharing your progress and keep us posted as you move on to regular Keto!
Allison says
Start of day 3 for me. Down 4.8 lbs so far. I have had to make a few adjustments.
7am – coffee with 1 T unsalted Kerrygold butter. Have to choke it down – the thought of 2 T makes me sick.
9am – 3 sausage links (eating at work, so bacon and eggs just doesn’t work)
12pm – 1/10 portion of the soup (should be 2 cups)
2pm – 1/2 avocado with salt
6pm – 1/10 portion of the soup (should be 2 cups), 2 slices bacon, 1 egg fried in leftover bacon fat
I really do like the egg salad, so today I will probably eat that with my supper (instead of the 2 bacon/1 egg). I just don’t find the soup satisfying to eat at all, so I need to combine it with something else or be able to eat something afterwards.
I have tried to keep my macros similar and stay with the same foods (except for my bacon/sausage sub).
I liked the soup best the first time I ate it; however, I am very tired of it now and have discovered I do not like basil. I am going to try to pick it out of my serving today before I heat it up. (I sprinkled it on top of each container, so hopefully this will work.) Only chages I made were to leave out the onions (personal preference) and had to sub in cauliflower for celery root. I probably also got a bit too much squash in there, but found all the veggies a bit hard to measure. Weights would have helped to match your recipe exactly.
The lack of artificial sweeteners is the hardest thing for me. I have successfully done low carb before and they did not seem to hinder me at all, so I will be adding them back in, but I will abstain this week. I’m drinking coffee, tea, water, and sparkling water (not the sweetened kind).
Only negative I have experienced is dizziness. First night it was only when I laid down. Second night I had several bouts – when I laid down and also when I got up in the middle of the night to use the restroom. I take magnesium, so my guess is maybe I am low in potassium. If I were to ever do this again, I might buy potassium supplements, double the amount of mushrooms in the soup, or try to add a spinach salad with a vinaigrette daily.
Phillip Nollner says
the butter is also for the coffee…here is the quote from mellissa’s bullet-proof coffee recipe:
Bulletproof coffee is coffee made with MCT oil (or coconut oil), and grassfed unsalted butter. It has thermogenic (fat burning) properties, and gives you ridiculous amounts of energy. Plus it tastes amazing.
To make it: Combine 6-8 ounces of coffee with 1 Tbsp unsalted butter (I use Kerrygold), and 1 Tbsp of MCT oil (coconut oil works if you can’t get MCT oil). You can also add sugar free sweetener – I make Mr. Hungry’s with Splenda (he prefers it) and cinnamon – it’s yummy.
Lynn Marie says
Lost 40 lbs in 2018 watching my carbs. Then on Oct 16th during an electrical city wide blackout fell down stairs. 2 broke ankles and left tibia and fibula, surgery, 4 weeks hospital and rehab, and now stuck in a wheelchair in a hotel until I can walk and do stairs. After 7 weeks of swollen ankles and unable to access low carb food I was going nuts. Found the 5 day soup diet and mentioned to my sister that as soon as I could walk and go home I was going to do this diet. She looked it up and fixed everything for me.
Thank you for posting this diet plan. I lost 10 lbs and my ankles look almost normal. I feel so much better. With the swelling down I’m able to manage a walker better and made it up 2 steps with help yesterday, so planning on attending my niece’s bridal shower next week. Don’t think I could do it without getting the swelling down thanks to this diet.
Love reading your recipes and have several planned to make when I get home. Keep up the good work. You have made a positive impact for many people.
colleen says
I just read your post and I certainly hope the keto soup helped with weight and inflammation! Its great to hear that you have a sister close that could help you through all of this. Just wanted to say I hope you are well. I said a prayer that you are doing well now!
Happy says
This is a fantastic, fulfilling, and stress-free eating plan with many uses beyond just getting over a stall.
Background: I started eating Keto with strict (weighted food) tracking 6 months ago (honestly, more low carb than Keto for the first few weeks while I figured out my personal fat/protein ratio). I experienced a slow and steady 4-5#/month drop, even with using Swerve products, nuts, and dairy, and was 5#s from my ambitious goal weight mid-December. At Christmas I feared a setback while spending 9 days in the mountains (limited food selection), with a kitchen-bully (mother-in-law), in a stressful environment (living with extended family for 9. Whole. Days).
Fairly certain I would have gone insane without this plan.
I measured the ingredients and made the soup my first night (doubled the batch in two separate pots because heaven forbid I didn’t offer it to anyone else; only change was chicken thighs) and portioned the servings over my stay. The egg/tuna salads I whipped together every two days, incognito, in two discreet lidded glass bowls (admittedly, I ate them with a spoon or inside the avocado portion saved from breakfast). I even let my MIL feed me the eggs and bacon because she gets offended otherwise. This was such a win! I stayed out of the kitchen and actually spent valuable time with my family! I didn’t think about food once (prepped meals for my kiddos while making my soup and hubby ate what his mommy made him =)
Results: I knew things were going okay when my ski pants (from undergrad school, 20+ years ago) fell off on day 6. Scale wise, I was happy to just maintain my weight. However, I retain water after long flights, so I checked a few days later and I’m 2#s below my goal weight.
This experience was awesome! I was concerned that without my daily 6 almonds, I would feel off balance. But I think the veggies in the soup kept my nutrients in check. Next time I travel with extended family, have a big project at work, take-on a lengthy home project, or something similar where there’s little time for food planning and prep, this will be my go-to eating plan. Thanks bunches!
Mellissa Sevigny says
It might feel redundant with all that soup but there is no reason why you couldn’t!
Lynne McCurdy says
How about smoked salmon? I bet it would taste awesome!