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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 140 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.


  1. I have also added a can of no added salt corn and green beans and it did not effect my weight lost just to jazz the soup up some! This really works my first go around I lost 15lbs, its just hard to stick to it.. Good luck all

  2. I’m on day 4 and lost 7 pounds! this is a great way to jumpstart a diet!

  3. I made this soup and I really enjoyed it but i was just wondering how many calories are in it? I do not plan on going on the diet I kinda just wanted a healthy soup to fill me up, which this does!

  4. Thanksgiving is over and I need to drop some lbs I picked up during the week of over indulging. I hope I make it through the entire week.

  5. Day 2. Lost 3kg (must of had a lot of fluid) Potato for breakfast surpringly the best thing ever

  6. Weighed 216lbs on wednesday of last week (mercy) Started the cabbage soup diet on wednesday afternoon. Got on the scale today and wore 200lbs. Can this be true. Can i loose 16lbs in one week on this diet. I know the scale was right because it was in a Dr office and then I came home and weighed myself again. My scale said 200.6lbs. Is this water weight? Somebody tell me if this is possible because I will continue to use this plan often..

  7. I am shock. Last wednesday I was told by a medical assistant that I weighed in at 216lbs. Started the cabbage soup diet plan that Wednesday afternoon. Took my daughter to her dr’s appointment on today and decided to get on the scale to see if I lost any weight. Lo and behold, the scale read 203.5lbs. OMG……I was like, this can’t be right. So alll kinds of things was running tthrough my mind at this point. So I decided to weigh myself again before we left but this time I made a restroom stop, took off my jacket and shoes. Got on the scale and it read 200lbs. Really. Really. Is the water weight that I have lost and is it possible to loose 16lbs in one week on this diet…..

  8. I love your youtube videos.I love your writing, you are very talented. I am not making this soup to do the diet, but because I love cabbage and other vegetables.

  9. I am on day 3. I’m down 3 pounds as of this morning. I have worked out twice. Day one was about a 3. Day 2 was about a 4. Today I feel the best since starting. Not faint at all not real hungry. I did only half my workout. The soup is ok. It’s better than a recipe I followed several years ago. I haven’t really gotten sick of it. I had it for lunch but am not sure if I will for dinner.

    • I have made this soup many times, sometimes with cooking spray, sometimes with sesame oil.
      I roast tomatoes with garlic cloves in oven for 20 min at 425. Lots of veggies and sometimes onion soup mix. So this is a versatile soup. Enjoy!!

  10. I made my soup hot and sour style
    1 jar wine sour route
    1 chicken broth
    1 pkg onion soup mix
    3 tsp garlic
    Hot sauce to taste

  11. Can you stay on the Cabbage Soup Diet for longer than 7 days, like maybe a month using the same Menu that is listed.

    • You can, though they don’t recommend it. I did it for 6 weeks and went to gym all the while. I lost 14 kgs on it. I cheated everyday with a glass of vodka & orange before supper every evening just to chill. Sundays were the worst as it should be a social lunch sort of day.

  12. Thank you. This cabbage soup diet does work. I lost 4 lbs. In 4 days. I had to stop following the daily plan because I was helping at the World Series in KC. I made another batch of cabbage soup and will be starting over today, November 2.
    I WILL GO TO THE END with no DISTRACTIONS. I will loose up to 10 lbs. QueenElaineC

  13. Send me all the info regarding wondersoup i need to loose weight fast pls

  14. I am going to start the 7 day cabbage diet tomorrow . if I drink coffee is this going to affect the results ?

  15. Can I start the day with warm water n lemon every day n then continue with the diet.

  16. I loved reading about this diet now let’s hope I can survive. I admit I am very lazy I do not work out. Before I had a very active job and now I work sitting down all day. I gained 9 pounds I don’t know in how long but I almost fell off the scale when I saw it. I also have and event to go to in two weeks I’m going to start this on Sunday. Hopefully I can get through it.

  17. I like the idea of using chicken broth instead of water. I used another recipe where I used water and It wasn’t all that good. It made it hard to eat for seven days straight. I would get to the fourth day and give up. I Kept telling myself to try again and never made it. This recipe taste much better with the chicken broth even my kids love it better than the one with water. This is day one.. With the better taste I should make it though.

  18. I honestly haven’t done this diet since I had my son (in 1996) but I’m so excited to find this again. Made the soup today and will eat it all week. My husband is working out of town and my son is now in college. I want to surprise them when they see me in a few weeks!! Wish me luck?!? Thank you!

  19. Loveee this soup and this website!!!!! Like love love love!!! :)

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