Soup And Salad Diet Meal Plan

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Stick To The Serving Size

28-Day Soup Detox Cleanse to Lose Weight (Meal Plans Included) | Joanna Soh

Preparing homemade soups and salads means you control both the ingredients and the portions. This ensures you are eating nutritious meals that benefit your health and won’t exceed your daily caloric, fat or sodium intakes. The standard serving size for a side salad is 3 ounces, while an entree salad is approximately 8 ounces. Soup serving sizes are approximately 6 ounces. Stick to these sizes for each of your soup and salad meals.

Golden Summer Squash & Corn Soup

Pureed summer squash makes a delicious base for this summery squash and corn soup. Start your meal with the soup or enjoy it as a light lunch. Fresh thyme and briny feta cheese give it fabulous flavor. For a variation, try the soup with any herb you have on hand or goat cheese in place of feta.

Classic steakhouse flavors–horseradish, watercress and blue cheese–are combined in this pureed soup. The spicy, bold flavor of watercress pairs well with the rich flavor of beef, so we use beef broth as the base for the soup. Vegetable broth works, too, if you want to make a vegetarian version.

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Also Check: Campbells Cheesy Chicken And Rice

Who Should Not Do A Low

A low-carb diet is safe for almost everyone.8 Rapid weight loss or dramatic changes in blood sugar, however, may require extra support and knowledge for people in three specific situations:

  • Taking medication for diabetes: If you take insulin or other diabetes medications, learn more
  • Taking blood pressure medication? Learn more
  • Breastfeeding? If you are nursing a baby, learn more


This diet plan is for adults with health issues, including obesity, that could benefit from a low-carb diet.

Heres Why I Adore The Cabbage Soup Diet:

The âSmoothie, Salad, Soupâ? Jump
  • It works!! Its not science. Cut your calories, unhealthy sugar, starches, for a period of time while drinking lots of water and youll lose weight quickly.
  • Its quick!! By the morning of my 8th day, the scale is always 7-10 lbs lighter. My clothes fit differently, and my usually bloated gut is flat. I love it!!!
  • I cheat!! Ive discovered that I can cheat a bit on this diet. Ive snuck a muffin in a few times. BEST. MUFFIN.EVER!! Ive 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 eat a variety of healthy foods and a decent balance of calories. Sometimes you just need a jumpstart, a cleanse, a boost of confidence on the scale. This diet does it!

Side Note: If youre interested in trying the green monster smoothie, to see how I prep my smoothies!

I know some people HATE these types of 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, youre 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 jump-start my spring dieting before swimsuit season.

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

Recommended Reading: Campbells Kitchen Chicken And Rice

Beetroot & Squash Salad With Horseradish Cream

A rustic and warm root vegetable salad with creamy dressing and lots of healthy watercress leaves – great for a buffet

  • A star rating of 4.9 out of 5.302 ratings

    The aromas released while cooking this dish will have everyone licking their lips in anticipation

  • A star rating of 4.4 out of 5.14 ratings

    A superhealthy salad that’s full of intense flavours with oily fish, olives and capers

  • Eat Plenty Of Fruits And Vegetables

    Eating lots of fruits and vegetables, in general, is a good thing to do. They contain lots of vitamins and minerals and help keep you full.

    One study specifically looking at how eating fruits and green vegetables affect endometriosis found that higher intakes were associated with a lower risk of developing endometriosis .

    Although one study isnt conclusive, current evidence that following a diet full of fruits, vegetables and whole grains is healthy.

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    Where Can I Get Support While Doing The Keto Soup Diet

    If you want support on this 5 day soup diet with others who are giving it a whirl, you can join our closed where people ask questions and post progress reports daily.

    This group is integral for success because you can ask questions, post results and get kudos, vent your frustrations, and gut through those tough moments when temptation is staring you in the face and youre ready to quit!

    Remember to take before photos so that when you have amazing results you can share them with the group! Everybody loves a success story and yours could be the one to inspire someone else to give keto and this keto soup diet a try!

    Helpful Tips For Cooking And Meal Preparation

    Chicken Cheese Salad Recipe – Magic Meal Plan

    Eating low-carb, high-fat includes getting back to wholesome, real, minimally food. Some have even called it vintage eating. If you like to cook, youll find delicious meals below to make for breakfast, lunch and dinner.

    Not so sure about doing a lot of cooking? Here are some helpful tips to make it easier:

  • Take a break from breakfast: If youre not hungry, feel free to skip breakfast and just have coffee .1 Many people find that within a few days of eating low-carb, high-fat meals, cravings and hunger decrease significantly. This can make it easy to skip a meal, perhaps especially breakfast.2 Skipping a meal is cheap, fast, and might increase the diets effectiveness for weight loss and diabetes.3 See intermittent fasting
  • Make bigger lots: cook two servings and save the second for lunch the next day. Now you only need to cook once per day!
  • Freeze leftovers: Most of the recipes freeze well, too, so you can make up a casserole, divide it into smaller serving sizes and then freeze some to warm up later for a meal. Perhaps you dont even have to cook every day?
  • Repeat favorites: Crazy about scrambled eggs? Love steak? You can eat em everyday.4 We have more than 1000 low-carb recipes with a huge variety of ingredients and flavours so you never will get bored. If, however, you find a couple of meals that you love and you find easy, feel free to eat them as often as you like. You will get the same results.5
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    Is The Soup Diet Healthy

    Eating soup can be part of a healthy weight-loss plan. But most experts agree that eating only soup for seven to 10 days isn’t the best idea.

    “Soup shouldn’t be the only thing you eat if you want to lose weight and actually keep it off,” Palinski-Wade says.

    A soup-only or liquid-only diet doesn’t have enough calories to sustain you for more than a week or two. A too-low calorie intake can zap your energy and, over time, actually make it harder to lose weight.

    “Putting yourself in an extreme calorie deficit is unhealthy,” Lawder explains.

    Cutting your calories too low forces your body to burn lean muscle tissue for energy. “And if you lose muscle, that slows your metabolism and makes further weight loss difficult,” Palinski-Wade adds.

    To make matters worse, eating a super-limited diet can mean you miss out on important vitamins and minerals found in other foods, per the Mayo Clinic. And that could eventually lead to nutrient deficiencies.

    And while we’re talking about nutrition: If you’re following a canned-soup diet, you could be taking in a lot of salt, since canned soups tend to be high in sodium.

    There’s also the issue of deprivation. “At a certain point, you may get sick of eating soup only, and that’s when binge-eating can occur,” Palinski-Wade says.

    And plowing through an entire pizza or container of ice cream will probably end up undoing much of your weight-loss progress.

    Drawbacks of a Soup Diet

    Here are the downsides of a soup diet, in a nutshell:

    /6why Are Soups And Salads Considered Healthy

    Soups and salads often thought to be side dishes weigh well on the health quotient and for the right reasons. Not only do the two dishes extract the goodness of vegetables and a good way to ensure you add in the needed servings of veggies in your daily diet, but they are also quite light on your stomach, making it the perfect meal to have and avoid unhealthy bingeing. Had regularly, it can also help cut down cravings and untimely bad snacking habits.

    There are also some soup and salad-based diet plans for weight loss, which are designed to restrict dietary choices, without curtailing foods or imposing calorie restrictions too much.

    Read Also: Lipton Onion Soup Mix Nutrition Information

    Soup Diet Recipes To Try

    Good news: There’s no one official soup diet recipe. So you can pick whatever veggie-loaded, broth-based soup sounds tastiest to you.

    Here are a few options:

    • Lean protein like chicken, tofu or beans
    • Brown rice

    Basically, everything else is off-limits. While you’re on the soup diet, you’ll steer clear of:

    • Cream-based or cheesy soups, which are higher in calories than broth-based soups
    • Starchy foods like bread, pasta, potatoes or white rice
    • Baked goods, desserts or foods with added sugars
    • Dairy foods like milk, yogurt or cheese
    • Fatty meats like beef, pork or other processed cuts

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    Day : Curried Parsnip & Apple Soup

    Curried Parsnip & Apple Soup: This creamy parsnip and apple soup recipe has amazing flavor from the combination of curry powder, coriander, cumin and ginger. Be sure to use fresh curry powder when making this soup for the best flavor. Not sure if yours is fresh? Open the jar: the aroma should meet your nose immediately. Serve this warming soup with flatbread or whole-wheat rolls.

    What Is A Soup Diet Exactly

    The soup diet is basically just what it sounds like: A diet consisting all or mostly of soup. Specifically, broth-based vegetable soups, like cabbage soup. Some people following this type of diet just eat soup for each meal. Others will add in a source of lean protein or a serving of fruit or veggies.

    Devotees like the soup diet because it’s super-low in calories. But it’s not the kind of thing you’re supposed to do forever. Instead, the soup diet is really just intended to be a quick way to lose a few pounds or jumpstart a more sustainable weight-loss program. Most people only follow it for seven to 10 days.

    Did you know that keeping a food diary is one of the most effective ways to manage your weight? to easily track calories, stay focused and achieve your goals!

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    Different Types Of Ketogenic Diets

    The word “ketogenic” originates from the words “ketos”, meaning a substance that could be reduced to fat, and “gene”, meaning “creation”. In this context, it refers to the process of hydrolysis of fats, which converts fatty acids to ketones, using the enzyme ketone body dehydrogenase. In the presence of glucose, ketone bodies in the blood are rapidly oxidized to form carbon dioxide and water.

    • Standard ketogenic diet

      This is a very low carb, moderate protein and high fat diet. It typically contains 70% fat, 20% protein, and only 10% carbs

    Sacred Heart Soup Diet

    Broccoli Apple Salad – Weight Control – Magic Plan

    Similar to the cabbage soup diet, the Sacred Heart soup diet is a 7-day eating plan that consists almost entirely of a broth-based soup with non-starchy vegetables.

    While other low calorie foods are allowed, the diet is very specific as to which foods can be included each day.

    When followed closely, the Sacred Heart soup diet claims to help you lose 1017 pounds in 1 week.


    There are several types of soup diets. While some are more restrictive in what you can eat, like the cabbage soup diet, others allow for more flexibility, like the bean soup diet.

    And the fewer calories you eat on a soup diet, generally the more weight youll lose.

    Just keep in mind that as with other low calorie diets, most of the weight lost over the 510 days is likely due to water rather than fat loss .

    Furthermore, as the diets are generally for only a week or less, youll likely regain the weight you lost unless youre able to transition into a more sustainable weight loss eating plan .

    As the bean soup diet recommends transitioning into a plant-based eating pattern, it may have better long-term success than the others.


    Regularly consuming soup has been linked to a lower body weight. However, theres insufficient research on the benefits of soup diets for weight loss. Still, due to the low calorie nature of these eating plans, youll likely lose some weight in the short term.

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    Day : Southwestern Vegetable & Chicken Soup

    Southwestern Vegetable & Chicken Soup: Who wouldn’t want to eat their vegetables when they’re tucked into a fragrant broth with bits of tasty chicken and spiked with a shot of fresh lime and cilantro? This healthy chicken vegetable soup seems even richer with the smoky flavor from roasted poblano peppers and garlic. Serve this healthy soup with tortilla chips and a side salad to round out the meal.

    Can You Lose Weight On The Soup Diet

    A quick Google suggests that the soup diet could help you lose 20 pounds. Truth is, you’ll probably lose a little bit of weight and then regain it after the diet is over, says dietitian Erin Palinski-Wade, RD, LDN.

    Soup can definitely be a helpful food for weight loss. One April 2014 British Journal of Nutrition study of more than 10,000 adults found that regular soup-eaters tend to weigh less compared to people who don’t eat much soup.

    Why? Broth-based soups have a high water content, so they’re often low in calories. But all that liquid has another benefit.

    “The volume of broth-based soups provides a feeling of fullness,” Palinski-Wade says.

    How Much Weight Can You Lose on a Soup Diet?

    Over seven to 10 days, which is the suggested duration for a soup diet, most people could expect to lose between 1 and 5 pounds, Palinski-Wade says.

    The problem is that most of the weight you lose on the soup diet isn’t body fat it’s water weight. Eating a super-low calorie diet for seven to 10 days will cause your body to break down stored energy, or glycogen, in your muscles.

    “Your body will use the glycogen for energy because it’s not getting enough from your diet to meet your energy needs,” says dietitian . “Since glycogen is stored with water, when it’s accessed, the water condensates and leads to water weight loss.”

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