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 sooooo bad…. WITHOUT SPANX!! 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 blotted gut is flat. I love it!!!
  • I cheat!! I’ve discovered that I personally can cheat a bit on this diet. I’ve snuck a muffin in  a few times. BEST. MUFFIN.EVER!! I’ve also used some condiments to spice things up.
  • Great for pre-diets!  This diet is GREAT for the start of a real diet/eating plan. 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 I eat a balanced post-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.

As always consult a doc before cutting your calories like this!

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!

How Do You Do The 7 Day Diet?

On the 7-day diet you follow a certain eating plan every day. 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 for 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 7-10 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 the printable 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, sprinkled 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 sprinkled 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. Boooooo, 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, by 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 babes.

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 tomato 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 (neither am I).  Today I paced 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!!

Don’t Mess Up Your Beautiful Results!!!

Here are some of my favorite delicious and healthy snack recipes!


Italian Herb Baked Spinach Chips recipe
Italian Herb Baked Spinach Chips
Guiltless Ice Cream Sandwiches
Guiltless Ice Cream Sandwiches
No-Bake Energy Bites! Healthy Peanut Butter Chocolate Granola Snacks
Peanut Butter Chocolate Energy Bites 

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

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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 177 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. Shannon says

    After using this diet as my “go to” for about the past 15 years (lost 30 lbs. doing it off and on the first year), I got to the point where I just couldn’t stomach having to eat the soup. The rest of the diet was pretty easy for me. Then I realized I think it’s a texture thing – all the chunks. Last year a light bulb went on and I thought – why not make it a “creamy soup”? I blended it right in the pot with my new emulsifier and problem solved! A tasty change!

  2. Barb Langley says

    This has been my favorite crash-diet for many years. This time, I discovered that if you whiz a cup of the cabbage soup in the Nutribullet before reheating, it makes a tasty “gravy” for your cauliflower mash (faux-tatoes). It got me through dinner on day 3 without feeling homocidal!

  3. RH0520 says

    I am beginning day one today I made a realllly good soup with spices like cumin and chili powder…lots of garlic….I did add a small amount of salt :/ ….baby steps…..I’ll keep you posted!!!! I really hope this works I need that extra boost of confidence to contnue my wieght loss journey I have taken a yr lull and gained 30 lbs back after loosing over 45 lbs….crossing my fingers!!

  4. Tateira Surles says

    Hey, what if you substitute water for green tea instead flavored with fresh lemon juice (no sugar of any kind) or still drink water but have a few cups of green tea a couple times a day.

  5. Barbara Johnson says

    My daughter and I are doing this diet this week. We have one major problem – my daughter cannot stand tomatoes!!!! Is there something she can substitute on that day? Or just leave them off and have a really boring day??

    Any ideas?

    • Chris says

      I hate chunky or wedged tomatoes too.
      one solution I recommend is to puree the tomatoes in a blender or nutribullet and add them to the soup and reheat on the stove.
      makes it more like a veggie tomato soup

  6. Domonique says

    I started my wonder soup diet today! The recipe is great. I’m really surprised by how good it is.

  7. Cindy says

    Started this diet on Monday and it is now Friday I am down 10lbs. So far there has not been one day that I have struggled or felt hungry. If you follow the plan as directed above it totally works! I’m preparing myself for the end of it and mapping out my eating habits come Sunday! Love it and will def try to do it once a month to jump start my weight loss or get back on track if need be.

  8. Rebecca says

    I am 30lbs overweight and am trying to get back to a a normal BMI. I did this soup diet twice within 3 weeks of each other. The first time I lost 9lbs, the second time I lost about 6lbs. The recipe provided was initially a little spicy but I tried it without red peppers the second batch and it was not nearly as tasty, I learned to love the spice really quick. I did small cheats such as a little butter and salt on the baked potato, a tiny bit of salt on some cooked veggies, and a spritz of very low calorie spray salad dressing on salads. Most every fruit and veggie I ate was raw because I am too lazy to cook. I found the creative food ideas on this page inspiring though and tried a few of them. I maintained good post diet snacks and meals and maintained for about 4 months before getting weak and gaining it back via fast food and chips and soda.

    I love this diet because it is really motivating to keep going when you see the scale drop, and more importantly, it shrinks your stomach so you feel fuller faster afterward. I recommend looking at the FAQ of cabbage-soup-diet.com if you have any questions. I also recommend taking before after pictures and measurements. After I did this diet twice my coworkers commented on how i looked skinnier, especially in the face, and my jeans that I could fit into but still cut me in two felt comfortable. I still didn’t feel much skinnier but the pictures showed a HUGE difference. This is an amazing pre-diet diet but be strong, no coffee, no flavored water drops, no eggs, no salt, no bread! You’ll only lose 3lbs or less otherwise. Oh and be prepared to pee ALOT.

    Here’s a few simple food ideas: season fresh asparagus with onion powder and a small amount of garlic salt or whatever spices you like and put in the oven then add lemon juice when they come out (lemon juice is a flavor godsend) Also on a veggie day I cooked an asparagus for dinner and ate with mustard, it was extremely filling! On day 6 add chicken to a salad. Enjoy, good luck!

  9. Janemong says

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  10. Barbara King-clair says

    Thanks for all the great suggestions! I would never have been so creative.
    One question, what is cauliflower rice?

  11. Sophie says

    This popped up on pinterest and I’ve been looking to do this for a while. Definitely want to give this a go before a couple of wedding’s I’ll be attending at the end of the month, and maybe again before my holiday in two months if I get on with it. Thanks for sharing your experience with it!

  12. ana says

    Thank you for the recipe, I’m so exited to start this 7 day cabbage diet….i not good i doing diet but i will try my best with this one and give a chance to see if it really works…i will keep you post it.

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