7-Day Diet Weight Loss Cabbage Soup
“How I lose 10 pounds in 7 days with this cabbage soup diet AKA Military diet!”
Watch me make this cabbage soup from start to finish!
2020 update: Yes! I am still using this cabbage soup to give me a jump-start to weight loss. I HATE it! But I LOVE IT! Â It helps that the soup is delicious, though!
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 shirt that I want to wear so badly…. WITHOUT SPANX!!
When I need to lose my gut or 10 pounds quickly, I turn to three diets that never let me down; my green monster smoothie diet, The 10 Day Green Smoothie Cleanse and my newest love, the 7-day cabbage soup diet!!
Here’s Why I Adore The Cabbage Soup Diet:
- It works!! It’s not science. Cut your calories, unhealthy sugar, and starches for a 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. Â My clothes fit differently, and my usually bloated gut is flat. I love it!!!
- I cheat!! I’ve discovered that I 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! Â This diet is GREAT for the start of a real diet/eating plan. You know, one where you eat a variety of healthy foods and a decent balance of calories. Sometimes you just need a jumpstart, a cleanse, or a boost of confidence on the scale. This diet does it!
Side Note: If you’re interested in trying the green monster smoothie, see how I prep my smoothies!
I know some people HATE these 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 harmful sugars and carbs right away, you’re going to gain the weight back quickly.
Pace yourself. I mainly use this diet for quick weight loss for an event, the week before Thanksgiving, or to jump-start my spring dieting before swimsuit season.
As always, consult a doc before cutting your calories like this!
What is the 7-Day 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. It’s a short-term, weight-loss eating plan that involves, you guessed it, LOTS OF CABBAGE SOUP!
No worries, my jazzed-up version of the cabbage soup is delicious! 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. I didn’t expect much, though. Now I’m hooked!
I NEVER thought I’d like this cabbage soup, but it’s so good!
What Else Can You Eat On The Cabbage Soup Diet?
That was my question as well!! I’m a greedy girl, and I need FOOD!!!! You can have unlimited cabbage soup (Thank GOD!!) and certain foods per day on the cabbage soup diet. Those “certain foods” are listed below.
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How Much Weight Can You Lose On The Cabbage Soup Diet?
On the cabbage soup diet, most people lose between 5-10 pounds. For me, it’s usually in the 7-10 pound range. Everyone is different, though, just read the comments below, and you’ll see!
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How Do You Do The 7 -Day Cabbage Soup Diet?
On the 7- day cabbage soup diet, you follow a specific eating plan every day. Along with eating these foods, you can have cabbage soup as often as you’d like. This soup is also called wonder soup, weight loss soup, miracle soup, and weight watcher soup. So many names for this soup!Â
This unlimited soup rule drew me to the 7-day cabbage soup diet. I love that I can eat this soup in unlimited quantities. I HATE being hungry, and I will not stick to any diet if I’m hungry. Point. Blank. Period. Don’t forget you MUST drink eight glasses of water each day. My results vary if I slack on water.
The Cabbage Soup Recipe ( Wonder Soup)
Now about this weight loss Cabbage Soup (Wonder Soup), most websites featuring this diet say you should boil the vegetables in water, uh…no ma’am!! I’ve always used chicken or vegetable broth with seasoned canned tomatoes, which has never hindered my weight loss.
Try to use the low-sodium versions if possible (I don’t. I’m a rule breaker.)
Let me just say 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 ensure I get in all my water if needed. These changes have never affected my results.
7-Day Cabbage Soup Diet Eating Chart
 (Don’t forget to drink your water daily and eat your cabbage soup as much as you’d like!)
My  7-Day Diet Cabbage Soup Diet Journal & Meal Suggestions
(Update: I now add detox tea with a squirt of fresh lemon to my mornings. WOW is all I can say! Try it! I use Total Tea, but any detox tea will work)
Day 1- Eat nothing but fruit today (except for bananas) and as much of the diet cabbage soup as you’d like. You should try to stick with fruits with lower sugar content, like apples, blueberries, etc. I enjoy eating baked cinnamon apples (using gala or Honey crisp apples) in the morning, a large fruit salad and cabbage soup for lunch, cabbage soup, and a melon salad for dinner. Get your crunchy fix with dried fruits—snack on fruit throughout the day. Frozen pineapples and frozen grapes make delicious treats. Also, frozen watermelon blended makes a refreshing, natural slushy. Today wasn’t as bad as I’d expected.
Day 2-Â Eat nothing but vegetables (except corn or other starchy veggies). However, you 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 sweet potatoes. I dice my sweet potato into cubes for breakfast, sprinkle with a little olive oil and cinnamon, and roast it in the oven with some bell peppers and onions. I do cabbage soup for lunch, and a salad sprinkled with salt, pepper, and olive oil. It’s pretty good. I do rice cauliflower topped with a stir fry of zucchini, roasted carrots, and bell peppers with light soy sauce (cheating) for dinner. I snack on baked spinach chips. Today was ok.
Day 3-Â Â Today, you eat fruits AND veggies (except bananas, corn, and other starchy vegetables). You also don’t get a potato today, which sucks! I just do a repeat of days one and two for my food.
Day 4- Today, you eat only bananas and milk/yogurt. This day is the DUMBEST day by far. I hate it. You can just 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 milk, and Greek yogurt. I eat cabbage soup for lunch. 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 dull, and if you hate bananas, I feel sorry for you, hun.
Day 5-Â Â 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. I had grilled chicken topped with tomatoes seasoned with salt, basil, pepper, and cabbage soup for lunch. I had more wonder soup for dinner, but I added turkey breakfast sausage and more tomatoes. Very filling. I got tired of the soup on this day. Ugh!!
Day 6-Â Â Today, it’s protein and veggies- Unlike yesterday, you can have other vegetables besides tomatoes. I had turkey sausage and roasted veggies for breakfast. I had a stir-fry with chicken and veggies for lunch, so good. I had spaghetti squash with tomato sauce and ground turkey for dinner. Spaghetti squash is off-limits (starchy), but I had to have it! Today was the best! I didn’t have any cabbage soup today because I was feeling over the cabbage.
Day 7- Â Today, it’s just fruits, vegetables, and juices. Booo!!!!! I hated today. I wanted more meat. Thank God it’s 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, super hungry! I make a huge fruit and veggie smoothie using spinach, apples, oranges, grapes, and water for breakfast. It was so divine and sweet! Kept me full until it was time for lunch! For lunch, I do a large salad, cabbage soup, and watermelon slushy. For dinner, I do another riced cauliflower stir fry with roasted veggies. I snack on baked cinnamon apples and cantaloupe.
Day 8-Â 10lbs down this morning, and I can see it!! My tummy is nice and flat, my face looks much slimmer, and my husband notices my weight loss. He’s not happy that my booty looks smaller. Neither am I! My fingers are thinner, and my wedding ring fits differently. 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’ve incorporated eggs, oatmeal, and whole-grain pasta. Honey and stevia make excellent sweeteners. My calorie intake is now at its recommended level for healthy weight-loss w/with 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
Healthy Ice-cream Sandwich Recipe (Strawberry Banana)
Healthy no-bake granola energy bites recipe. (Peanut-butter and chocolate)Â
HELPFUL CABBAGE SOUP DIET PRODUCTS
 7-Day Cabbage Soup Diet FAQ
(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
I don’t eat what’s recommended. Can I substitute it with other foods? I don’t know because I’ve only replaced 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!
Can you drink coffee on the cabbage soup diet? You’re only supposed to drink water, black coffee, or unsweetened herbal tea. I cheated with a tiny bit of coffee with cream a few times to avoid a headache.
I loved my results. Can I do this beyond seven days? It’s not recommended. Your body will start to hold on to weight if you cut it’s calories too much for an extended period. You’ll have 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 the cabbage soup diet? Not recommended. Your calories are minimal on the cabbage soup diet. Do not work out for the seven days while on this plan or a few days afterward. Contact your doctor before and after starting this diet if you need help figuring out the best plan for you.
I feel so tired of this diet, help! This diet may not be for you, especially if your days are high energy. The cabbage soup diet has low calories. Eat as much cabbage soup as you would like to keep your stamina up and drink plenty of water. If I start to feel sluggish, I cheat and have a baked sweet potato, 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 with a balanced eating plan or lifestyle that will support average weight loss along with exercise. 7-day diets are mainly useful for cleanses, quick water weight loss, and pre-diet boosts.
Get the Recipe: 7-Day Diet Weight Loss Soup (Wonder Soup)
Ingredients
- 1/2 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
- 1/2 teaspoon red pepper flakes
- few shakes of black pepper
- 1/2 teaspoon salt, optional
Instructions
- Heat 2 tablespoons of olive oil in a large pot over medium heat.
- Add celery, onions, bell peppers, and carrots.
- Saute until slightly tender.
- Stir in garlic and cook until fragrant.
- Pour in chicken broth.
- Stir in tomatoes and cabbage.
- Bring to a boil and then reduce heat to a simmer.
- Cook until cabbage is tender.
- Stir in oregano, basil, red pepper flakes, black pepper and salt (if using)
- Taste broth and adjust seasoning if needed.
- Serve and enjoy!
Video
Notes
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.
Wanna Check Out More Diets & Cleanses I’ve Tried & Reviewed
10-Day Green Smoothie Cleanse Review
Green Smoothie Diet
Sweet Apple Cider Vinegar Detox Drink
Looking for delicious healthy recipes? Check out my full collection here!
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Love this soup! Right now I am on the fifth day of the diet and i lost 5 pounds.
Great diet…! I recommend this to everyone trying to lose weight fast… First day was the hardest and caught a couple of headaches in the beginning but overall, it was worth it…! I am 10 pounds lighter, no guy, and am ready to start building on my abs…! Thanks so much for this recipe…!!!! 🙂 would not let me rate the recipe, but I give it a 5…!
*gut
Okay ladies here’s the deal. First let me start by giving you some information about myself.
*30 yrs old
*Weight at start – 161lbs Height 65 inches or 5’5
*Workout schedules – Twice a week
*Medical conditions -Fibromyalgia/Migraines/Insomnia
I made the soup with all the ingredients Monique instructed us to use except I did not use any red pepper or oregano except for what was in the canned tomatoes. The soup was easy to make and it was actually pretty good my kids even liked it! Now let’s get down to business. I started on a Monday.
After the completion of the diet I will say that it was not worth it. Most of the weight is water weight. Eliminating protein from your diet completely is not healthy so I didn’t do that 100% by day 3 I added blackbeans to my soup which didn’t affect my weight loss at all. I bought a vegan salad with Romaine lettuce, black beans, onions and peppers, with mild sauce*nothing but tomatoes from Chipotle, a restaurant in our area. I also snacked on walnuts, almonds, and brazil nuts from time to time, because I am not the type to eat a lot of vegetables.
Something I discovered was steamed collard greens with tomatoes, garlic, and onions. Delicious! I completed 6 days of the 7 day diet and kept some of the habits and that is what it is about. Today is day 9 and I weigh156 lbs. so 5lbs isn’t bad, but my weight fluctuates everyday. I have learned it is also about bodyfat not ju st what it says on the scale. This diet has been a success in that I am more willing to eat fruit and veggies, but I would not do this for serious weight loss that you want to keep off and a real life change. Consider the Mediterranean diet for those who want something to follow and include exercise. In my opinion this is much more healthy and I would not even consider it to be a diet, but I’m no expert!!! Why did I try this diet, the same reason many of us do, for fast results. Most of us like to know that our efforts are paying off, but in the end this diet just does not give long term results but if you need something fast so you can fit into that FABULOUS DRESS or look sexy on vacation, go for it!!!
Just made the soup but apart from water/skimmed milk what else can you drink. I’m a big coffee head
I have read that you can drink unsweetened tea with this diet. So, if you need your caffiene fix there ya have it! I like Earl Grey….
Also, my coworker said she could not sacrafice her dunkin doughnuts coffee and drank it every day and she did lose 7lbs on the diet.
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Well I made my soup yesterday all this week I’ve been on a low carb diet and I’ve gone straight into this diet so I had the soup for dinner yesterday it was nice ish 🙂
MONIQUE! You are amazing and my new favorite website!
For all the picky eaters out there: I don’t like veggies, AT ALL! I would like to add this is also my second time even eating a tomato and my FIRST time eating cabbage! I almost made the soup just to throw it out because I was so nervous. But instead, I put on my big girl panties and gave it a taste (a good one too with bit of everything, so it wasn’t cheating) and I LOVE IT! As I clean up the kitchen I find myself coming back for more tastes.
Thank you Monique for such an amazing recipe and I will for sure be a loyal follower after this. I am going to go searching for that smoothie recipe you mentioned earlier on this page!
Wow! I made this tonight and I am surprised how delicious this turned out. I followed the recipe exactly. The only thing I did differently was that I used my hand blender to do a few quick pulses to just very slightly blend part of the soup to bring the flavors together a little bit more. I left majority of the soup chunky. This soup doesn’t taste diet-like at all. Yum!
im going to make the soup this week but im not going to follow the diet itself. i really hate bananas and can’t force myself to eat them. im going to have a shake in the morning and soup for lunch and dinner and also have a quinoa salad thrown in there. im hoping that this will jump start some weight loss finally. my daughter is now 18mths old and i’ve been eating healthy and went gluten free and still can’t lose the weight. i’ve actually gained weight and have high blood pressure as a result. im hoping that if i lose some weight my blood pressure will drop some.