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7-Day Diet Weight Loss Cabbage Soup

7-Day Diet Weight Loss Cabbage Soup

I’m going to Disneyland next week and decided that I didn’t want to take my muffin top with me, especially since I have this cute form fitting top that I want to wear so bad WITHOUT SPANKS!! When I need to lose my gut or 10 pounds quickly I turn to 3 diets that never lets me down; my smoothie diet, The 17 Day Diet (review coming soon) and my newest love, the 7-day cabbage soup diet!!

wonder soup recipe weight loss soup recipe cabbage soup diet

Here’s Why I Adore The Cabbage Soup Diet:

  • It works!! It’s not science. Cut your calories, bad sugar, starches, for a brief period of time while drinking lots of water and you’ll lose weight quickly.
  • It’s quick!! By the morning of my 8th day the scale is always 7-10 lbs lighter.  My clothes fit different and my normally bolted gut is flat. I love it!!!
  • I cheat!! I’ve discovered that I personally can cheat on bit on this diet. I’ve snuck a muffin in a few times. BEST. MUFFIN.EVER!! And used some condiments to spice things up.
  • Great for pre-diets!  This diet is GREAT for the start of a real diet. You know, one where you actually eat a variety of healthy foods and a good balance of calories. Sometimes you just need a jumpstart, a cleanse, a boost of confidence on the scale. This does it!


I know some people HATE these kinda quick diets but I love them! They work well for me and the weight stays off as long as you eat a balanced diet. If you jump back to eating bad sugars and carbs right away your going to gain the weight back quick. Pace yourself.  I mainly use this diet for quick weight loss for an event, the week before Thanksgiving, or  to jumpstart my spring dieting before swimsuit season.

What is the 7-Day Diet (Cabbage Soup Diet)??

OK so let’s talk about the 7-day cabbage soup diet! It’s an old diet that has been around for YEARS and revised over and over again. You are likely to find several different versions online.  Lately these 7-day diets have become really popular. Even Dr. Oz has one. I first read about it on a blog I stumbled upon and thought I’d give it a try, didn’t really expect much though.  Now I’m hooked!


wonder soup recipe weight loss soup recipe cabbage soup diet

I NEVER thought I’d like this soup, but it’s so good!

On the 7-day diet you follow a certain eating plan everyday. Along with eating these specific foods you are allowed to have cabbage soup aka wonder soup aka weight loss soup aka miracle soup aka weight watcher soup (so many names of this soup.) whenever you’d like.  This is what drew me to the 7-day cabbage soup diet because I love that I can eat this soup in unlimited quantities. I HATE being hungry and I will not stick to any kind of diet if I’m hungry. Point. Blank. Period. Don’t forget you MUST drink 8 glasses of water each day. My results vary if I slack on water, but 8-10 pounds is what I usually lose.

The Cabbage Soup Recipe ( Wonder Soup)

Now about this weight loss Cabbage Soup (Wonder Soup), most websites featuring this diet  says you should boil the vegetables in water, uh…no ma’am!! I’ve always used chicken broth or vegetable broth with seasoned canned tomatoes and it has never hindered my weight loss that I know of. There is NO WAY I would be eating this soup every day if I made it with water.  Yuck!  Throughout the diet I also use salt (very lightly), pepper, lots of herbs & seasonings, olive oil, and a tad of butter on potato day. I also add 0-5 calorie flavorings to my water to make sure I get in all my water if needed. These changes have never affected my results.


Watch me make this Weight Loss Cabbage Soup Recipe (Wonder Soup) from start to finish!

(Get 7-day Cabbage Soup Diet Recipe Below)

7-Day Diet Eating Chart

 (Don’t forget to drink your water daily and eat your cabbage soup as much as you like!)


7-day diet cabbage soup diet recipe

My  7-Day Diet Cabbage Soup Diet Journal & Meal Suggestions

Day 1- Eat nothing but fruit today (except for bananas) and as much of the diet cabbage soup as you’d like. I like to eat baked cinnamon apples (use sweet gala apples) in the morning, a large fruit salad and cabbage soup for lunch, and cabbage soup and a melon salad for dinner. Get your crunchy fix with dried fruits.  Snack on fruit constantly throughout the day. Frozen pineapples and frozen blackberries make great snacks. Also frozen watermelon blended makes a great natural slushy. Today wasn’t as bad as I’d expected.

Day 2- Eat nothing but vegetables (except corn or other starchy veggies). However, you do get to start the day with a baked potato (russet or sweet). You will LOVE having this baked potato trust me! I never thought I’d be so happy to eat a baked potato in the morning! I prefer a sweet potato. For breakfast, I dice my sweet potato into cubes, sprinkle with a little olive oil and cinnamon and roast it in the oven along with some bell peppers and onions. For lunch I do the cabbage soup and a salad sprinkle with salt, pepper and olive oil. This is actually pretty good. For dinner I do riced cauliflower  topped with a stir fry of zucchini, roasted carrots, and bell peppers with light soy sauce (cheating). I snack on baked spinach chips. Today was ok.

Day 3-  Today you eat fruits AND veggies (except bananas, corn and other starchy veggies) You also don’t get a potato today, sucks! I just do a repeat of day one and two for my foods.

Day 4- Today you eat only bananas and milk/yogurt. This is the DUMBEST day by far. I hate it. You can only have bananas and milk or unsweetened yogurt. Boo, but let’s make the best of it! For breakfast I do a banana smoothie made with bananas, almond milks and greek yogurt. For lunch I eat cabbage soup. For dinner I do another large banana smoothie and more cabbage soup. I make banana ice cream, but freezing banana slices and then blending them. I also eat some dried banana chips. It’s not that difficult of a day, very boring and if you hate bananas I feel sorry for you boo.

Day 5-  Today eat only tomatoes (6-8) and protein like fish, turkey and chicken. I had no problems with this day since I love meat and was happy to get it! I made turkey sausage patties for breakfast topped with tomatoes.  For lunch I had grilled chicken topped with tomatoes seasoned with salt, basil, pepper and cabbage soup. For dinner I had more wonder soup, but I added turkey breakfast sausage to it and more tomatoes. Very filling. I got tired of the soup on this day. Ugh!!

Day 6-  Today it’s protein and veggies- Unlike yesterday you can have other veggies besides tomatoes. I had turkey sausage and roasted veggies for breakfast. For lunch I had a stir-fry with chicken and veggies (so good) I had a spaghetti squash with pasta sauce and ground turkey for dinner. Spaghetti squash is off limits (starchy) but I had to have it!  Today was so yummy! lol Didn’t have any cabbage soup today.

Day 7-  Today it’s just fruits, vegetables, and juices. Booo!!!!! I hated this day because I wanted more meat, but I was glad it was the last day. The scale says I’m 7 pounds lighter this morning so that was great to see. I feel clean inside. I’m hungry today though. REALLY HUNGRY! For breakfast I make a huge fruit and veggie smoothie using spinach, apples, oranges, grapes and water. It was so good and sweet! Kept me full until lunch! For lunch I do a large salad, cabbage soup,  and watermelon slushie. For dinner I do another riced cauliflower stir fry with roasted veggies. I snack on baked cinnamon apples and cantaloupe.

Day 8- 10lbs down this morning and I can see it!! Tummy is nice and flat and my face looks much slimmer. Hubby notices it. He’s not happy that my booty looks smaller though. Today I pace myself with food and will do so for the next week while on vacation. No sugary foods or bad carbs. I continue with a diet full of fruits, veggies and lean meats. I incorporate eggs, oatmeal, & whole grain pasta and bread, honey and agave as a sweetener. My calorie intake is now at it’s recommended level for a healthy weight-loss w/ exercise. I FEEL GREAT!!

7-day Cabbage Soup Diet FAQ’S

(Always talk to your doctor BEFORE starting a low-calorie diet such as this)

Here are a few frequently asked questions about the 7-day cabbage soup diet

Can I substitute it with other foods if I don’t eat what’s recommended? I totally don’t know because I’ve only substituted the water in the cabbage soup for chicken broth. Other than that I follow the plan with a few cheats here and there. : ) There’s only one way to find out, try it and see!!  And be sure to come back and let us all know how it worked out!

I loved my results, can I do this beyond 7 days? It isn’t recommended at all. Your body will start to hold on to weight if you cut it’s calories too much for an extended period of time. You’ll have much better weight loss results if you complete this diet and then start on a balanced, healthy diet for your size, while eliminating bad carbs and refined sugars.

Can I exercise on this diet? Not recommended.  Your calories are minimal on the cabbage soup diet, so do not exercise for the 7 days while on this diet and a few days afterwards.

I feel tired on this diet? This diet may not be for you, especially if your days are high energy. This diet has low calories. Eat as much cabbage soup as you would like to keep your energy up and drink plenty of water.  If I start to feel sluggish I cheat and have a baked sweet potato with butter, a protein shake or some juice.

I gained all my weight back shortly after completing this diet? 7-day diets work to eliminate mainly water weight which is why the results are so quick. Be sure to continue drinking lots of water after the diet. If you stop with the water intake, your body will start to hold on to fluids again. Pace yourself after the diet and eat small, frequent portions of fruits, veggies, and proteins. No refined sugars and bad carbs. Don’t stuff yourself either. Start on a balanced eating plan or lifestyle that will support normal weight loss along with exercise. 7-day diets are mainly good for cleanses, quick water weight loss and pre-diet boosts.


7-Day Diet Cabbage Soup Recipe 

4.8 from 115 reviews
7-Day Diet Weight Loss Soup (Wonder Soup)
Recipe type: Soup
  • ½ head of cabbage, chopped
  • 1 cup celery, diced
  • 1 cup white or yellow onion, diced
  • 1 cup carrots, diced
  • 1 green bell pepper, diced
  • 2-3 cloves garlic, minced
  • 4 cups chicken broth
  • 14 oz can basil, oregano, garlic diced tomatoes
  • 1 teaspoon oregano
  • 1 teaspoon basil
  • ½ teaspoon red pepper flakes
  • few shakes of black pepper
  • ½ teaspoon salt (optional)
  1. Instructions
  2. Heat 2 tablespoons of olive oil in a large pot over medium heat.
  3. Add celery, onions, bell peppers, and carrots.
  4. Saute until slightly tender.
  5. Stir in garlic.
  6. Pour in chicken broth.
  7. Stir in tomatoes and cabbage.
  8. Bring to a boil and then reduce heat.
  9. Cook until cabbage is tender.
  10. Stir in oregano, basil, red pepper flakes, black pepper and salt (if using)
  11. Taste broth and adjust seasoning if needed.
  12. Serve and enjoy!
Jazz it up by adding lots of spices, herbs and a variety of veggies.
This makes enough for about 3 days.
Keeps well in the fridge for about 3 day.

Fat Burning Foods


  1. How about coffee on this diet? A cup w/no sugar and just a little coffee-mate, is that allowed on this diet???

    • I know it sounds like a fad diet but if you think about it, you can pack a lot into soup. I make a lot of soup at home, from bacon and lentil to leek and potato, and eat soup for at least one meal every day. I always use a mixture of vegetables for the basic stock, add some protein and you have a balanced meal. Eating like this has become a habit now, along with oats and fruit for breakfast (one of those microwave ones with berries, sliced banana, whatever you fancy) and a main meal which isnt loaded with fat and starch – though I often just have a big bowl of soup and a slice of bread (wholemeal). i allow myself the odd treat. Im a keen gardener, but dont jog or go to the gym. Does it work? Regular, drop upto 3 Dress Sizes in less than 7 days with The venus factor diet BOOK.

  2. I did this diet about 6 weeks ago for 6 days. The 7th day was a day out with friends, and I wasn’t missing that! I lost 5 pounds in 6 days, and have kept it off for over a month even with going back to drinking cokes a few days a week, and eating my carbs after I was done with the diet. I have a goal of 15 pounds lost, so I am starting again today to try to lose 5 more, then I will wait another month or 6 weeks and do it again. I agree that the best thing about this is that you aren’t hungry because you can eat! I also cheated by adding some meat to the soup on day three, instead of waiting because I was feeling light headed. I also had my morning coffee every morning with a touch of cream & sugar. Best thing was I usually feel really sluggish getting up in the mornings, but I woke each morning very alert & rested. I believe this was due to the elimination of the gluten & low sugar. A definite perk and it has made me more aware of how many carbs I am eating, and trading some of them for the “good” carbs instead of refined. I will now opt for chicken strips at my favorite fast food, instead of the sandwich with that big old bun. I do not feel deprived in any way, and have not massively changed my diet. I always drink lots of water, and a couple of times a week have a can of coke. Regular, not diet.

  3. This is my second time with this diet. This first time was 35 years ago. I did 3 one week cycles over a 2 month period accompanied by ramped up exercise. I lost weight,but not sure how much.
    I’ve decided to refer to it as a “cleanse” to keep people in my life from lecturing me about Draconian diets, etc… Yesterday these same people insisted that I accompany them to the fair and proceeded to consume huge quantities of fried fair food before stopping for a pizza on the way home on my day 3. My stomach growled until I got some warm soup in it. I’m learning how to delay gratification this week.

  4. Can someone clarify if this is a detox or more of a diet? I mean I hear both and my concern is that I just want to detox because I do not have a high BMI. I just want to jump start the effort of reducing belly fat which is about all i have. I think a 3-7 day detox will help but i can’t afford to lose much weight. I’m 5’7 138lbs.

    • this soup is perfect for detoxing, as i see it, the bulk of the soup consists of cabbage and i have found the below information for your perusal. I would boil all ingredients first and add the cabbage only at the end boiling only for 2 minutes to retain the fresh enzymes and properties which help detoxing.

      One of the more affordable detox foods, cabbage has cleansing properties due to their high content of glucosinolates, sulfur-containing compounds that are converted into active forms isothiocyanates and indoles. Isothiocyanates may prevent cancer by promoting the elimination of potential carcinogens from the body. It is also high in vitamin K and vitamin C and ½ cup has only 11 calories.

      Healthy Ways to Enjoy It
      The enzyme that converts glucosinolates into its active compounds is destroyed by heat, so try having cabbage raw in juices, smoothies or salads or eat it lightly cooked. Two fermented foods that are made with cabbage (which have the added benefit of probiotic bacteria) are sauerkraut and kim chi.

      I am 1.55m and weight 60kg, i wish to lose 10kg (approx 25lb) xoxoxo

    • IMHO seven days may be too long for a detox, especially if you do not need to drop weight. Beets would be a good addition to the soup. I use this diet/cleanse to clean up my act and reboot my bad habits. Gluten elimination is a benefit for some people. I have to substitute almond milk for dairy on day 4.

  5. This diet has been around for a very long time,however I noticed a few changes, my mom and I did this diet back in 1987 She was visiting me and we decided to do it together,both of us wanted to drop 25 lbs we both lost our desired weight in about 3 1/2 weeks. I added tomato sauce and continued to make the cabbage soup about once a month,my kids even liked it.

    • Awesome feedback!! I’m so glad the soup worked for you guys. I have my soup cooking on the stove now and going to give this a try. I am hoping that maybe I will have similar results as you guys had. Wish me luck …

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  7. PS. You can have spaghetti squash on your veggie days! But watch portions!


  8. Hi there, diet sounds fab by all the comments. Can you use chicken OXO cubes instead of broth? Thanks

  9. Just want you to know that I’ve lovst 27.5 lbs on this diet soup so far. The first month I did it 2x in one month, the second month I did it 2x. I eat clean in between but really as much as I want. No sugar, no wheat, not very much dairy. I’m feeling awesome. Thanks for sharing your recipe!.

  10. Today is day 7! Im down 9 lbs! I love this diet. I followed it exactly except each morning I had a dry english muffin with my black coffee. On the banana / milk day I had 1 banana and 1 qt of nonfat milk. That milk tadted so good. I did not eat yogurt. On the one meat day I had 2 Chicken breasts , and the soup. The other meat day I had a porterhouse steak. I never felt hungry on this diet. I really liked the soup. I used canned tomatoes with oregano and basil in it. The flavor was great. I used low sodium chicken broth.
    Monday is my regular weigh in day for Weight Watchers. I’m staying on this for two extra days until I get weighed then I’ll go back to Weight Watcher menu. In a month I’ll do Cabbage Soup diet again
    Losing this weight was very motivating to me.

  11. I have done this diet for many many years. I was noticing how many other sites say brown rice on the last day????? Monique ever try that??? Or anyone else? That would sure fill you up BUT seems for the last day pretty heavy meal Thanks

    • I tried the rice it was good i added broccoli cauliflower and carrot mixed frozen vegetables -steamed in microwave then added to rice…or u can add rice to your soup

  12. Love the soup. I am a vegetarian, any suggestions for the meat day??

    Thanks in advance for any advice.

  13. Just wondering – you can’t have a cup of coffee at all?

    • Can anyone answer this question?? I am a coffee lover and want to know if having a cup w/no sugar just a little coffee-mate is allowed??

  14. This sounds like a really good plan.

    Can I do this while breastfeeding my 11 month old?

  15. I love this diet! Although I have to admit I only made it to day 5, and that was because it was Friday and I got hungry, but the first 4 days were easier than I thought! I’ve never done any real diet before so I didn’t know how it would go but the cabbage soup is actually really filling, it was more of a mental struggle than anything else. I honestly didn’t think I had lost any weight until the day after I stopped which is when I really noticed the difference. The only cons to this diet, in my experience, were that you will be running to the bathroom very often, I had no idea my bladder could hold that much fluid. Also, I was VERY bloated the whole time, but I kept a bottle of Tums in my purse which helped more than I thought. But the results, even after 4 days were definitely worth it. And I never got tired of the soup, it was so good!

  16. Substituted the bell pepper with jalapeños and added some coconut oil.

  17. today was my third day on this diet, last night was horrible i felt weak and foggy and was anxious i had trouble sleeping and got up and just drank a bunch of water, i think because i had nothing sweet so i needed some sort of sugar. today was not so bad im anxiously awaiting the 5th day so i can have some meat. I havent checked my weight because i want to wait until the end

  18. Soup is tasty. For banana & Skim milk day, freeze ripe banana chunks and blend with milk in blender – almost a milkshake!

  19. Replaced bell pepper with 1cup of jalepenos from a jar and added 3 tbs coconut oil for a feeling of fullness. It is mmmmmmmm good!!!!!!!

  20. i started this diet today im 5’2 and i weigh 130 pounds so far so good i made my soup with lots of spices and made it spicy with pepper and added lemon, thats the way i like my sou. ive been eating fruits and drinking lots of water. ill write back on the third day

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