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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Juliana says
Starting day one tomorrow. Soup is ready and egg salad is almost ready. Hubby and I are doing this as a boost to the 30 clean keto. We didn’t do so well on that for 5 weeks. Yeah We cheated so its our own fault. Hoping this works for us. What are the snacks we can have before bullet proof coffee?
Juliana says
Day 5 on this diet. We both love it. Hubby has lost 5 I have lost 4.5 but Tomorrow is the last day to weigh. We are taking 2 days off and using recipes from SCKC for those two days with soup for lunch then back on this diet. We have been trying everything for a little over a year and this is the only thing that has worked so far. Not hungry at all. Ill keep you posted.
Mellissa Sevigny says
That’s great news Juliana!
NES says
First time caller, long time listener. Jk. So I started this keto soup fast Monday, it is now Saturday. Only made modifications that were Mellissa approved. Cauliflower for celery root and collards for swiss chard. I have to say, not the best soup I’ve had in my life, but way better then some. I hate saying that, because i know how hard Mellissa works for us!! Soooo down to the GREAT NEWS i lost 12 pounds. I didnt eat the snack most days, only because i didnt wanna eat too late. But i am a true believer!! Thank you sooo much Mellissa!!
Mellissa Sevigny says
Awesome progress, congrats!!!
Denise Freitas says
I just completed my 5 day Soup Plan and while my results were not phenomenal, 4 lbs is 4 lbs and I’ll take that. I did deviate some as both tuna and egg salads are not favs and I didn’t think I could eat them so my fat intake wasn’t up where it should have been. I did coffee and bacon for breakfast. I didn’t have any MCT oil on hand so I just had to go with cream and no sweetener in my morning coffee. I did try a cup of bulletproof coffee with butter and coconut oil, but I just cannot abide by the smell of coconut oil. Lunch was scrambled eggs cooked in butter with 1/2 cup tuna on the side. Supper was 2 cups of soup. Regarding the soup, i used Swiss Chard as my green and started with rutabaga as my root veg. I had to fish out the rutabaga because it never would get tender (my husband just picked up the biggest one he could find at the grocery so I should have cooked it a good bit longer before adding it to the rest of the soup). All the other ingredients were as listed in the recipe. I had home sun-dried tomatoes that added a nice tang to the broth. I’ve been doing Keto since March of this year and am down 43 lbs. Most I’ve lost in a very long time. I have a pre-surgery goal of 55 by the end of the year so I’ll repeat the soup plan in both December and November to aid in reaching that goal.. I’ll precook rutabaga longer so it is fork tender next time. I use the IBIH cookbook daily and love the recipes. I’m off to make up some vanilla ice cream base–it is so yummy and 1/2 cup is really plenty for an evening treat since it is so rich. Thanks Melissa for your work in promoting a Keto lifestyle. It has been a much easier journey that I ever believed it would be.
Sharron says
Hi! Can I substitute radishes for celery root? It’s what I currently use in place of potatoes.
Edwina says
Radishes have a higher carb count. You might want to check on that before you use them. They do work I’ve used them myself before I knew the carb count was a little higher.
Kay says
Radishes are actually lower carb than celery root so should be fine. 100g of radishes has 3.4g of total carbs (1.6g fiber) so 1.8g net carbs. 100g of cooked celery root has 5.9g total carbs (1.2g fiber) so 4.7g net carbs. For either option you’re dividing 2 cups (~200g) amongst 10 servings so <1g net carbs from either option in your soup.
Molly Butz says
I know there is no magic bullet and big, lasting results can only happen over a long period of time. But this? This is kind of a miracle. I was really looking for a good jump-start to dropping some weight before a big tradeshow coming up and it’s been just that. It’s the morning of day 4, but I’m down at least 5 pounds and I bet it’s more like 7 or 8. (I totally forgot to weigh myself the morning of Day 1.) Moreover, I feel great, I am sleeping wonderfully and I feel more focused having the fuzz of processed carbs out of my systems. Thank you, Melissa. This will for sure be a go-to for breakthroughs and quick slim-downs as I need them. Plus, you can’t go wrong with eggs, bacon and avo and the soup is truly delicious. (I cheated just a teeny, tiny bit and purchased a roasted chicken from the store and pulled the meat off, both white and dark. I’m sure it has a few little things in it I would be better off without, but it was easy to use and is flavorful in a way I can’t seem to replicate. I would totally do that again in a future round!)
Ashley says
I’ve been keto for 4 years. I once completed your egg fast for 30 days! lol. Completely unnecessary, I just wanted to see how long I could go lol. Ended up losing 11lbs in the first two weeks and nothing else the rest of the time, but it was worth it. First off, I LOVE the soup. I’ve never tried collard greens before, but in this soup they’re my favorite part! Secondly, I somehow gained over 2lbs and I didn’t even eat the eggs, avo or BPC. I instead did a full cup of the tuna salad recipe, but I subbed the tuna for chicken. I’m thinking it may be the cauliflower (couldn’t find celery root) in the soup. I haven’t eaten it in a long time and I am pretty sure it’s because it caused me bloating. I’ve even been intermittent fasting 18:6 as usual. Only on day two, so I’ll check back in at the finish line.
Liz says
Hey there, this is my Day 1 and so far so good. Soup is absolutely fabulous and will definitely be making it again just to eat, never mind doing another 5 day plan!!!!! Just a quick question, didn’t see any mention of it in the posts (but might have missed it). The only time I see coffee mentioned is at breakfast, does that mean we can’t have coffee at any other time during the day (regular that is)?
Mellissa Sevigny says
You can have coffee throughout the day if you like but if you’re having bulletproof that’s a lot of extra calories that may stall you depending on your activity level.
Liz says
Thanks Mellissa!
Teresa Goines says
Can I use the tuna I already have? They are packet marked down to 50 cents each and I had bought a bunch of them. But they are lemon and dill. But are still in water instead of vegetable oil. My daughter and I are going to try this soup diet. I’ve been on Keto since June and have lost 50+lbs so far. My daughter went the other route and cut out a lot of sugar, white stuff like potatoes, bread, & rice. She’s losing but I want to say 20+, but she has more health issues than I do and needs to lose the weight more than me. I’m getting ready to start tomorrow but my daughter isn’t starting this til Sunday. I would like to know before this evening because I’m going to the store to get the rest of the ingredients I need.
Mellissa Sevigny says
Sorry I didn’t get this sooner Teresa but yes, the packaged tuna sounds fine!
Suzanne Timmons says
I’m trying out the soup diet this week to get me back on track. I used spinach instead of swiss char or collard greens because I couldn’t find them at the market. Spinach is not the best choice because it doesn’t hold together. Overall the soup was tasty and satisfying. I used jicama instead of celery root and it was quite good. This a really good item to have in the freezer when you don’t feel like cooking.
I really enjoy your website because you provide several meal plan ideas and a lot of recipes. Thanks for making Keto tasty!!
Phillip Nollner says
hi mellissa, i love this soup and the diet…i am on day 3 and have lost 9 lbs. (still have 71 to go :) …i made each recipe verbatim except i added a lot of hot pepper flakes to the soup recipe and use a liberal amount of tobasco habanero sauce in my 2 cups each meal…i love what the added heat does to the delicious soup…i had expected to take a few days to get used to the bulletproof coffee as i have always used a dash of heavy cream and a tiny bit of sugar in my morning cup…but i was surprised…i added 1 tbsp coconut oil and 1 tbsp of unsalted butter and loved it at first sip…i may never go back :)
thank you so much for this diet plan…i’ll let you know when i hit my 80 lb. goal…after these last 3 days i have so much more confidence in achieving it!
Mellissa Sevigny says
Those are great results Phillip! I’m excited for you – definitely keep us posted on your progress!!!
Bel says
Hi Mellissa,
First of all my husband and I have been doing the soup diet for 4 days. The food is delicious (especially the amazing tasting soup) and keeps us satisfied. I have lost 2.6 pounds and my husband 5 pounds. My taste buds have been reset. I find the lettuce sweet as well as some of the vegetables in the soup. Though I’m not hungry, I do miss chewing. I normally snack on nuts and dark chocolate. In transitioning back to regular keto I don’t know which foods may trigger me to gain again. Is it dairy, keto baked goods, nuts and dark chocolate? How do I figure out what food is stalling my weight loss?
Mellissa Sevigny says
Reintroduce food groups one at a time and give it at least a few days before trying another one so you can isolate the triggers!
Frances Newman says
If you blend it all in a Nina or magic bullet it becomes super creamy! I add cinnamon sprinkle, butter and MCT oil and you would never realize there is no HWC!!
Sandra says
I had a successful 7-month run on the keto diet but those blasted last 10lbs had taken up permanent residence! I took on the 5-day soup diet twice over the course of one month. Here’s my experience:
First time around I made one modification…used grilled boneless/skinless chicken thighs in place of chicken breast. Lost 6lbs after five days but, unfortunately, gained 3lbs back over the next three days of my return to a more traditional keto diet. After 8 days, I tried again with a huge (but DELICIOUS) modification….I used grilled sirloin tips and beef broth in place of the chicken versions. WOW! I lost 4lbs this time but did gain 2lbs back this time over the next three days. It is now 12 days later (one full month) and I am still down the 5lbs but never lost the total 5lbs I gained back. Five pounds in one month is not bad at all….especially after that dreadful plateau. For me, the weight loss was just too much/too quickly to sustain even with the return to traditional keto meals. I thank you Mellissa so much for this recipe (although you’re probably rolling your eyes at my major modification–no regrets!)
Patti says
The gaining back is only fluid.
I have the same experience, but if I’m still down in the long run it’s worth it. I’m trying not to be so controlled by that number on the scale.