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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Patricia says
I have been been intermittent fasting with one meal a day, OMAD, for quite a while now and wondered whether I could adapt the Keto Soup Diet to my lifestyle. I love the soup and the healthy ingredents plus the other components. While I cannot eat the entire full day’s menu in OMAD, I’ve successfuly combined 2 meals into 1 and it works great for me. The one component I miss is “cheese” but I can easily live without that for 5 days. So, if you practice OMAD and feel you cannot make use of the Keto Soup Diet, I’m here to tell you “give it a try”. I’m so glad I did. I’m on day 3 now and feeling just great. This is just a very healthy menu of good food and works whether you eat the entire menu as recommended or adapt to OMAD. Melissa’s recipes are not to be missed regardless of your diet lifestyle.
Lana says
Could I have insweetened oat milk creamer in my coffee?
And could I add franks hot sauce to my soup?
Thank you
Alex says
Hi Melissa,
Love the diet, I feel very good on it, no cravings or hunger. I only have one problem, as it does not really contain much fiber, I cannot go to the bathroom. I pee plenty, but no number two. Any suggestions? Thanks
Mellissa Sevigny says
Powdered Psyllium husk sprinkled on your avocado or the salad snack should do the trick. 1 tsp a day is more than enough usually.
Eden says
I wanted to comment because I am on night 3 and have incorporated intermittent fasting and no BPC and wanted to share with folks if they’re interested. At lunch I have my soup, a hard boiled egg, a slice of bacon (I precooked a bunch) and the avocado. I could do a quarter an avo at both meals but I haven’t yet. Anyway, I don’t think I could do this without having the slightly larger meals for lunch and dinner without being too hungry. At dinner I have the same. I could have a fried egg too and I may do that tonight to switch it up!
For my snack tomorrow, I added a couple more tbsp of mayo to the tuna salad to replace the 3 tbsp of butter we have as part of the plan daily. I also had an extra slice of bacon to replace the butter as well.
All in all it’s going well but I am getting a bit tired of the monotony. Thought I was stronger than that LOL. Either way I am hopeful I will see results and I can definitely tell it’s kicking me back into ketosis! Thanks so much for these recipes!
tiffany says
I like the way you changed it up a bit. I like monotony so hopefully I will start this again in a few days to kick start a sugar fast I am doing.
Mare says
So I really needed to curb my unhealthy snacking. I came across your website and liked this plan. I thought, those are all foods I love anyway! I loved it and followed it (with some exclusions…busy, didn’t need the lunch soup sometimes). I lost 4 lbs and just feel better. I am currently making an adaptive version of your sausage and spinach frittata. Planning is really everything! Thank you! I love your recipes and all the plans! I’m feeling good!
Mellissa Sevigny says
Thanks for sharing your results with us Mare!
Theresa Mikita Lepiane says
I agree the veggies get a little mushy with the cook time, except for the turnips. (Couldn’t find the celery). I knew that turnips take a while to cook–about twice the time you cook potatoes, so I started them earlier, but even so, the turnips where done to perfection and the beans and yellow squash were pretty soft.
I also asked for entrance to the FB group and have not yet been admitted.
Grace says
Thank you Melissa! I used this soup to great effect a number of years ago, and now this is a staple in our home. It’s so nutritious, filling, and delicious. An easy and robust instant meal when you’ve got a batch or two prepared.
I always make a double batch, because it’s a lot of work, and then have lots in the freezer. Here are the changes I’ve made to adapt to our preferences:
– We always blend it (with an immersion blender). I don’t love the big chunks of veggies, and blending takes care of that.
– I add the juice and zest of one lime – it really adds a new level of flavour!
– I make small, seasoned (spicy!) meatballs instead of chicken – always making sure to add them AFTER blending.
– We also add red pepper flakes
Patricia says
GREAT SUGGESTIONS. I find the veggies get mushy in the freezer and hate that. Creating a creamy soup is a great solution. Also love the protein choice of meatballs and red pepper. I created a Cajun style with addition of shrimp and creole seasoning. Can’t wait to make the next batch using your method.
Jeanette says
Yes, you’re overlooking it. The snack is either 1/2 cup tuna salad with four five-inch pieces of celery, OR 1/2 cup egg salad with two large romaine leaves.
I have been eating the snack with my dinner soup because I’m hungrier then.
Emily says
Hi Lena, a kitchen scale makes it really easy to make your own food and track so you know what your eating if you track macros. I made chicken salad as an alternative to tuna:
1 can of Kirkland Chunk Ch Breast from Costco (7 oz drained), mayo (15 grams), chopped celery (25 grams), red onion (30 grams), yellow or dijon mustard (to taste), dill, and salt. AMAZING and super low carb/calorie (1 net carb and about 75 calories per 1/3 cup). Hope that helps!
Ania says
Two words – Thai basil, makes the soup taste like pho. Add pepper flakes for extra oomph.
First day done so far. Combining with IF. I did not have the snack. I had BPC at noon. Half the soup then eggs and bacon around 2:30 pm and the remainder of the soup at 5:30 pm. I am very full for now.
Thank you for the recipes and the plan, Melissa.