Need to zip your jeans by Friday? Consider this 7 day cabbage soup diet plan the emergency button for when you've overindulged.
We've all been there, post-vacation or after a holiday feast, feeling heavy, foggy, and puffy. This isn't a lifestyle forever; it's a short-term, massive metabolic flush designed to drain the water weight and help you feel like yourself again.1 No starvation, just high-volume, nutrient-dense fuel.
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⚠️ Real Talk: Who Should Skip This?
Before we dive into the grocery list, let's be responsible friends. This is a very low-calorie, restrictive “reset.” It is not suitable for everyone.2
Please skip this plan if you are: Pregnant or nursing, have a history of eating disorders, are managing diabetes (due to blood sugar fluctuations), have kidney issues (due to high potassium days), or are under 18.2 Always chat with your doctor before making drastic changes, especially if you take medication.
The Weekly Grocery Haul
Don't guess what you need. Here is your master list for the entire week. Note: The soup recipe makes enough for 3-4 days, so this list includes ingredients to make a fresh batch mid-week!
📥 Download Printable PDF Shopping List
🛒 The “One & Done” Shopping List
For the “Magic” Soup (Enough for 2 Batches):
- [ ] 2 Large Heads of Cabbage (One for start of week, one for mid-week refill)
- [ ] 4 Large Onions
- [ ] 4 Green Peppers
- [ ] 1 Bunch Celery
- [ ] 1 Bag Large Carrots
- [ ] 2 Cans (14.5 oz) Diced Tomatoes
- [ ] 1 Bulb Garlic
- [ ] 2 Cartons Vegetable or Chicken Broth (Low Sodium)
- [ ] Spices: Turmeric, Cayenne Pepper, Italian Seasoning, Salt, Pepper
For the 7-Day Add-Ons (Specifics):
- [ ] Fruit: 4 Apples, 2 Pints of Berries, 1 Melon (For Days 1 & 3)
- [ ] Bananas: 8 large ones (Specific for Day 4)
- [ ] Veggies: 2 bags Spinach, 1 head Broccoli, 1 bag Salad Greens (For side dishes)
- [ ] Potatoes: 1 Large Russet or Sweet Potato (for Day 2)
- [ ] Protein: 20 oz Beef, Chicken, or Fish (approx. 4 small steaks or breasts)
- [ ] Milk: 1 Carton Skim Milk or Unsweetened Almond Milk
- [ ] Grains: Brown Rice (enough for 2 cups cooked)
- [ ] Juice: 1 Bottle Unsweetened Cranberry or Orange Juice (optional for Day 7)
The “Magic” Potion: Cabbage Soup 2.0
Forget the horror stories of bland, boiled dishwater. I refused to eat something that tasted sad, so I re-engineered the recipe. We are using aromatics to build actual flavor depth.
Step-by-Step Cooking Instructions
Prep Time: 15 mins | Cook Time: 30 mins | Yield: Makes a large pot (approx 3-4 days worth)
- The Flavor Base (Don't Skip This!): In a large soup pot, heat a splash of olive oil or cooking spray over medium heat. Add your diced onions and minced garlic. Sauté them for 5-7 minutes until they are soft and fragrant. (This caramelization is the secret to making it taste good!)
- Add the Crunch: Toss in the chopped carrots, celery, and green peppers. Cook for another 3-5 minutes, stirring occasionally.
- The Liquid Gold: Pour in the broth and the can of diced tomatoes (liquid and all). Stir in 1 tsp turmeric, 1/2 tsp cayenne (for metabolism)3, and 1 tbsp Italian herbs.
- The Main Event: Add the chopped cabbage. It will look like too much volume at first, but it wilts down fast.
- Simmer Down: Bring the pot to a boil, then reduce heat to low. Cover and simmer for 20-30 minutes, or until the vegetables are tender but not mushy.
- Season: Taste it! Add salt, pepper, or more spice as needed.
Pro Tip: This soup stays fresh for about 3 days. I highly recommend cooking a fresh batch on Day 4 (Wednesday) so your veggies stay crisp and delicious. Nobody likes soggy, old soup!
🔥 The Flavor Hacks (Add per bowl)
- The Heat Wave: A splash of hot sauce or red pepper flakes.
- The Umami Bomb: A tablespoon of low-sodium soy sauce.
- The Brightener: A fresh squeeze of lemon juice right before eating (cuts the heaviness instantly).
The 7-Day Roadmap: De-Puff & Glow Up
To make this 7 day cabbage soup diet plan doable, we treat it like levels in a game. Breaking it down prevents that mid-week overwhelm. Stick to the script, and you'll feel the difference.
Phase 1: The Cleanse (Days 1-3)
This is the hardest part, but it's where you'll see the biggest drop in bloating.
- Day 1: Fruit Mode. Eat the apples, berries, and melon you bought (avoid bananas today). Eat the soup whenever you feel hungry.
- Day 2: Veggie Victory. All raw or cooked veggies (use that spinach and broccoli). Dinner Reward: One large baked potato with a little butter or oil. No fruit today!
- Day 3: The Combo. Eat fruit and veggies today. No potato today. By tonight, your sugar cravings should start quieting down.
Phase 2: The Energy Spike (Day 4)
You made it halfway! Today is designed to replenish specific electrolytes.
- Day 4: Bananas & Milk. Eat up to 8 bananas and drink as much skim milk (or unsweetened almond milk) as you want.
Wait, 8 bananas? Yes, it sounds crazy! But after 3 days of low calories, your body needs a massive potassium kick to help regulate fluid balance and flush the water weight you've started losing. Trust the process!4
Phase 3: The Protein Power (Days 5-7)
Now we rebuild the engine. We are introducing protein to stabilize blood sugar as you prepare to exit the diet.5
- Day 5: Beef & Tomatoes. Eat 10-20 oz of lean beef, chicken, or fish (think 2 large steaks or 3 chicken breasts). Pair it with up to 6 fresh tomatoes. Drink extra water today to help your body process the protein.
- Day 6: Beef & Greens. Lean beef/chicken and leafy greens (spinach, kale, salad). No potato. You’ll feel strong and lighter today.
- Day 7: The Finish Line. Brown rice (up to 2 cups cooked), unsweetened fruit juices, and veggies. Congratulations, you did it!
SOS: What to Do When You Want Pizza
Willpower is a muscle, and it gets tired. Here is your emergency toolkit for when the cravings hit hard.
1. Volume Hacking
Before you even think about cheating, force yourself to eat two full bowls of the soup. Usually, the physical sensation of fullness will dampen the psychological urge to snack.6
2. The Hydration Trick
We often mistake thirst for hunger.7 If you feel a pang, drink 16oz of water immediately. Wait 20 minutes. If the hunger is gone, it was just dehydration.
3. Sleep it Off
Cravings peak late at night.8 During this week, go to bed one hour earlier than usual. You can't snack if you're asleep, and the extra rest lowers cortisol (stress hormone) levels.8
Frequently Asked Questions
- Can I drink coffee on the 7 day cabbage soup diet plan?
- Yes, black coffee is generally fine! It acts as a mild diuretic9 and appetite suppressant.10 Just skip the sugar and heavy creamers. Unsweetened tea is also a great option.
- Can I exercise during this week?
- Listen to your body. Stick to low-impact movements like walking or gentle yoga. You are on a calorie deficit, so high-intensity training might leave you feeling lightheaded.
- Will I gain the weight back immediately?
- Not if you transition slowly. Don't jump straight into pizza. Use the momentum to shift into a balanced diet rich in whole foods and lean proteins.
- Why does this work?
- It comes down to calorie density.11 The soup is high-volume but low-calorie, physically stretching your stomach to signal fullness while putting you in a deficit.6
You've Got This!
Embarking on this plan is a commitment to yourself. It’s not just about the number on the scale; it’s about proving to yourself that you can stick to a goal and fuel your body with goodness. You are stronger than you think!
📌 Pin This Roadmap!
Don't lose your progress! Pin this article to your “Health Hacks” board so you have your daily meal plan handy when the sugar cravings hit!
What to Read Next
Once you finish your 7-day reset, keep the momentum going with these guides:
- 16 Low-Carb Soup Recipes for Cozy Nights (Perfect for post-diet meals!)
- Sip, Slurp, and Shrink: A Guide to Delicious Smoothies
- 15 Effortless Hacks for Busy Girls to Slay Weight Loss
- A Beginner's Guide to Mastering Macros
References
- Muscle Glycogen and Body Hydration Status (Narrative Review)
- Medically Managed Very Low-Calorie Diet (VLCD) Guidance
- Capsaicinoids/Capsinoids in Red Pepper and Thermogenesis (Systematic Review & Meta-analysis)
- Potassium Fact Sheet for Health Professionals (NIH ODS)
- Adding Protein to a Carbohydrate Meal: Glucose & Insulin Responses (Systematic Review & Meta-analysis)
- Gastrointestinal Vagal Afferents and Food Intake (Stomach Distension & Satiety)
- Immediate Pre-meal Water Ingestion and Reduced Voluntary Energy Intake (RCT)
- Sleep Deprivation and Central Appetite Regulation (Review)
- Caffeine Intake and Fluid Balance (Systematic Review & Meta-analysis)
- Caffeine, Coffee, and Appetite Control (Review)
- Dietary Energy Density and Satiety (Review)
24 Responses
I decided to give the Cabbage Soup Diet a try, and I’m so glad I did! In just a week, I lost a noticeable amount of weight and felt lighter and more energetic. The soup is surprisingly tasty and kept me full throughout the day. It’s a great way to kickstart your weight loss journey or shed a few pounds quickly. Highly recommend it to anyone looking for a simple and effective diet plan!
“Thank you for sharing your success with the Cabbage Soup Diet! We’re thrilled to hear that it worked well for you and that you enjoyed the soup. Our aim is to provide simple and effective diet plans that help people achieve their weight loss goals. Keep up the fantastic progress, and if you have any questions or need further assistance, feel free to reach out. We’re here to support you on your journey!
Any idea on how many calories per bowl this soup is?
Great question! Each bowl of the wonder soup is roughly 60-70 calories. This can vary slightly based on portion size and any extra ingredients you add, like a teaspoon of olive oil. It’s designed to be low-calorie to help keep you full and support your weight loss goals. Feel free to adjust the recipe to fit your needs!
Why/how have all the menus changed? I am on my last day and was checking for sure what to have for dinner. The whole day was different, then looking at the other days, they are all different! There were no eggs or humus in the other plan.
Hi Loretta,
Thank you for your feedback! We recently updated the meal plan to enhance variety and nutrition, which is why you noticed changes like the addition of eggs and hummus. We apologize for any confusion and appreciate your understanding. If you have any questions, feel free to reach out. Best of luck on your last day!
Warm regards
I’ve heard about this diet before, but I’m worried about gaining all the weight back as soon as I stop. Is that a real concern, and how can I prevent it?
Hi Jennifer, that’s a very valid concern and a common one with this diet. You’re right, the initial weight loss is largely water weight. To prevent regaining it, it’s crucial to transition to a balanced, sustainable eating plan after the 7 days. The “Long-Term Effects and Maintaining Weight Loss” section specifically addresses this. Focus on whole, unprocessed foods, portion control, and regular exercise. Think of the Cabbage Soup Diet as a kickstart, not a long-term solution!
I’m a pretty active guy. Can I still work out while on this diet? I don’t want to lose muscle mass.
Hi Michael, that’s a great question. Since the Cabbage Soup Diet is low in calories and protein, intense workouts aren’t recommended. Light to moderate exercise like walking or yoga is okay, but listen to your body. The “Exercise Recommendations” section provides some guidance. To minimize muscle loss, make sure you’re getting enough protein on the protein-focused days, and consider incorporating some light resistance training if your body feels up to it. After the diet, gradually increase your protein intake and resume your regular workouts.
This sounds too good to be true! I’ve tried so many diets, and they always seem to backfire. I’m worried that losing 10 pounds in a week is just water weight and it will all come back as soon as I start eating normally again. Plus, is it really healthy to eat mostly soup for a whole week? I’m a little skeptical…
Hi Brenda, thanks for your comment! You’re right to be cautious about quick-fix diets. I totally understand your skepticism, and I had the same concerns when I first heard about the Cabbage Soup Diet. You’re absolutely correct that a significant portion of the initial weight loss is water weight, especially in the first few days. That’s why I emphasize throughout the article that this is not a long-term solution but rather a short-term strategy.
Regarding the health aspect, the diet does provide a good amount of fiber and vegetables, but it’s definitely not nutritionally complete for long-term sustenance. That’s why I strongly recommend transitioning to a balanced diet on Day 8 (and beyond!). The plan I provided includes a sample meal plan for that transition day to help guide people toward healthier eating habits. It’s really about using this diet as a jumpstart to a more sustainable lifestyle, not a permanent way of eating. I hope that addresses your concerns! Remember, it is a good practice to speak with your doctor before starting any diet.
I’m intrigued by the idea, but I’m also a very active person. I usually work out 5-6 days a week, including some pretty intense cardio. Will I have enough energy to keep up my workouts on this diet? I’m worried about feeling weak or sluggish.
Hi Ashley, that’s a great question! Given your high activity level, it’s important to listen to your body very carefully on this diet. Because the calorie intake is significantly reduced, you might find that your energy levels are lower than usual. I generally advise against strenuous exercise during the 7 days of the Cabbage Soup Diet.
In the article, under the “Exercise Recommendations” section, I suggest sticking to lighter activities like walking, yoga, or swimming. You could also consider modifying the diet slightly to include more protein or complex carbs on your workout days, but I’d recommend consulting with a doctor or registered dietitian to make sure you’re doing so safely. It’s crucial to avoid pushing yourself too hard, especially during a period of calorie restriction. The primary goal is to fuel your body adequately while still achieving a calorie deficit. Your health and well-being should always come first!
Okay, I’ll admit it, I’m intrigued. Desperate times, desperate measures, and all that. My high school reunion is in two weeks, and I’d love to squeeze back into my “glory days” jeans. But cabbage soup for a whole week? Doesn’t that get, well, boring? And let’s be real, will I be spending the entire week in the bathroom? Also, 10 pounds in a week sounds a bit drastic, is that even healthy? I need the truth, not just the “wonder soup” hype!
Molly, I hear you! Reunions can definitely be a motivator! Look, the Cabbage Soup Diet is a short-term solution, not a lifestyle change. Yes, the soup can get repetitive, but I’ve included some tips to spice it up (literally!). Think chili flakes, different herbs, maybe even a dash of hot sauce if you’re feeling adventurous. As for the bathroom situation… let’s just say fiber is your friend, and things will be moving. It’s not as bad as you might think, though. And regarding the 10 pounds, a lot of that is water weight, especially in the first few days. It’s a quick drop, but it’s not necessarily sustainable. This diet is more about jumpstarting your weight loss and giving you a quick win. It’s definitely not for everyone, and it’s super important to listen to your body and check with your doctor first, especially if you have any health concerns.
So, I tried a version of this diet years ago, and it was a disaster. I was cranky, hungry, and basically lived on cabbage fumes. Plus, the soup tasted like dishwater. Has this “wonder soup” actually been taste-tested by real humans? And what happens after the 7 days? Do I just go back to eating pizza and magically keep the weight off? I need some serious convincing here.
Maisie, I totally understand your skepticism. I’ve been there too! Trust me, this isn’t your grandma’s bland cabbage soup. This recipe has some serious flavor upgrades – think diced tomatoes, broth instead of water, and a blend of spices that’ll actually make you want to eat it. Plus, you get to add other foods each day, so it’s not just soup 24/7. As for the after-diet plan, that’s crucial! You can’t just go back to your old habits and expect the weight to stay off. Day 8 is all about transitioning to a healthy, balanced diet. Think of the Cabbage Soup Diet as a launching pad, not the final destination. It’s about making sustainable changes that you can maintain long-term. We’re talking whole foods, lean proteins, and yes, even the occasional slice of pizza (in moderation, of course!). It’s all about finding that balance.
This cabbage soup was a definitely winner! My hubby liked it and I could eat it daily. So flavorful and easy to prepare. THANK YOU!
Dodie, that’s fantastic! So glad to hear you and your hubby loved the soup! It’s amazing how something so simple can be so tasty, right? I could eat it every day too! Thanks for letting me know you enjoyed it – makes my day!
Can you used red pepper
Instead of green pepper?
Great question! Absolutely, you can use red bell pepper instead of green in the Wonder Soup. Red bell peppers are actually sweeter than green ones, so they’ll add a slightly different flavor dimension to the soup – a little less ‘bite’ and a bit more sweetness. Nutritionally, they’re very similar, though red peppers tend to have a bit more Vitamin C and Vitamin A.
The important thing is that you’re still getting a good dose of healthy vegetables! Feel free to experiment with yellow or orange bell peppers too. The recipe is designed to be flexible, so you can tailor it to your taste preferences. Let me know how it turns out if you try it with red peppers – I’d love to hear your feedback!
A few questions for you, first one, can you replace the fish with chicken? What do you use to make brown rice porridge? Also do you have a recipe for the tomato and cucumber salad?
Hi Hank—great questions! Yes, you can absolutely swap the fish for skin-on or skinless chicken breast; just grill or bake 4 oz (115 g) until the internal temperature hits 165 °F (74 °C) so you keep the plan’s lean-protein focus. For the brown-rice porridge I simply simmer ½ cup cooked brown rice in 1 cup unsweetened almond milk (or water) with a pinch of cinnamon until it thickens to oatmeal-like creaminess—about 5 minutes—then sweeten lightly with stevia or a few berries if desired. The tomato-and-cucumber salad is equally simple: combine 1 cup diced tomatoes, 1 cup diced cucumber, 1 tablespoon extra-virgin olive oil, 1 teaspoon fresh lemon juice, a pinch of sea salt, cracked pepper, and a sprinkle of fresh parsley or dill; toss and chill for 10 minutes so the flavors meld. Feel free to tailor the herbs or add a dash of oregano for a Mediterranean twist, and let me know how these tweaks work for you—your feedback helps everyone in the community refine the plan and stay motivated!