Lose up to 10 pounds on my 5 day keto soup diet! Â Perfect for when you want to break through a weight loss stall or plateau, drop pounds quickly for an event or vacation, or get yourself back on track after a weekend (or longer) of over-indulgence. Â Whole30 and Squeaky Clean Keto approved, this keto soup diet is also a great way to detox from gluten, dairy, sweeteners, and alcohol!
This 5 day keto soup diet is built around the delicious Turbo Atkins Diet Soup that I developed for Women’s World magazine last summer.  Designed for quick weight loss, this soup diet plan is easy to execute and doesn’t require a lot of time in the kitchen – and who doesn’t love that idea?! ? ?? ?
Thousands of people have had success losing up to 10 pounds (and MORE) on the keto soup diet, and over the past few years I’ve amassed a lot of information from those who have shared their results. Â The following are some frequently asked questions from people who are considering the keto soup diet. Â Please take a few minutes to read through this carefully to ensure you get the best possible results out of your keto soup diet!
Is the Keto Soup Diet healthy and safe to do?
What gives this 5 day keto soup diet an edge over other keto fat fasts or even the egg fast is that it gives you the necessary nutrients, antioxidants, and electrolytes to feel your best on keto when losing weight and detoxing. Â It does that with plenty of healthy fats, but also provides lots of Sodium, Potassium, Magnesium, Vitamin C, Vitamin K, B vitamins, and even choline – which nourishes your liver so it can burn more fat.
To further maximize fat burning and reduce inflammation, this 5 day keto soup diet allows no sweeteners of any kind, no nuts, and no dairy (except butter which is almost pure fat and shouldn’t affect your progress.) Â I know it sounds tough, but the results are worth it!
Who knows – you may find that eliminating some of these things is the key to finally making significant progress towards your goals! Then you can implement some of these changes as you transition back into regular keto, low carb, or even Paleo afterwards.
Can I make substitutions on the Keto Soup Diet and still see results?
Ok, it’s tough love time. I really, really do want you to succeed on this plan, but please don’t email me about how you simply can’t drink your coffee without heavy whipping cream and/or sweetener in it because “it’s just so gross without cream”, or it “makes you SOOPER SAD and ruins your ENTIRE DAY, so is it ok if you have it anyway?”
You CAN go without if you want it bad enough. Â I believe in you.
In addition, do some basic problem solving on your own please – I implore you.  If you are allergic to eggs – eat tuna salad every day.  If you’re allergic to tuna, make it with chicken instead or eat egg salad every day.  Hate avocado?  Have an extra egg or slice of bacon instead. Â
You don’t need me to approve these choices – do what works for you.  But adhering the plan as written or as close to it as possible will yield the best results. Period.
If you decide to modify the 5 day keto soup diet plan to suit your personal preferences, great.  You might put cream and sweetener in your coffee and still lose eleventy billion pounds in just three days.  That’s awesome.  Make it work for you and please be sure to tell us in the comments about what you changed and how it went after the fact so others can benefit from your experience.
This plan is written with my recommendations for best results in mind, and you don’t have to follow it exactly.
What should I do if I can’t find some of the ingredients called for in the Keto Soup?
There are substitution recommendations in the actual keto soup recipe post found here, but in case you missed them here are some guidelines when shopping for ingredients:
If you can’t find celery root where you live, you may substitute an equal amount of cauliflower, turnips, jicama, or rutabaga for roughly the same amount of carbs. DO NOT USE PARSNIPS – they are much too high in carbs and it could skew your results.
If you can’t find swiss chard, collards are an excellent substitute for about the same amount of carbs – DO NOT SUB KALE FOR THE SWISS CHARD – IT’S TOO HIGH IN CARBS AND CAN IMPEDE YOUR WEIGHT LOSS.
Can I do the Keto Soup Diet if I am a vegetarian?
Yes! Â While the keto soup diet plan is more limiting without meat, it can absolutely be tailored to be vegetarian.
If you are fine with seafood you can substitute fish or shrimp in the soup.
If you don’t eat any animal flesh, you can simply omit the chicken, OR replace it with tofu or another non meat protein of your choice. Â If you are fine with eggs then simply increase the eggs to 3, omit the bacon from your breakfast, and eat an entire avocado.
Instead of tuna salad, have egg salad for all of the snacks.
How much soup will I need to do the Keto Soup Diet?
The Keto Soup Recipe will yield 20 cups of soup if you follow the recipe correctly and simmer it covered to avoid excessive evaporation. Â The keto soup diet calls for 4 cups per day over 5 days. Â The math works.
That being said, some people have reported they were a little short on the soup by the end of the week – if that happens, stretch it with extra broth or a little more protein (or make another batch), but don’t add extra veggies to the existing soup or it will change the carb count.
For best results, I recommend portioning out the soup for the week (even if it’s just into 5 containers, each containing your total soup for each day) all at once if possible. Â That way you can make sure you’re getting an equal amount of broth and veggies/chicken every day – otherwise you may find that you have mostly broth and nothing else by the last day.
How many calories should I be eating on the Keto Soup Diet?
Keep your calories between 1200-1400 per day, and your carbs under 20g – no nuts, dairy or artificial sweeteners is non-negotiable if you’re trying to follow this specific plan.
I’m including a daily snack, though if you find you don’t need it then don’t force yourself – but because the soup is low in calories, you will likely need the snack to get through the day.  You can have this snack between breakfast and lunch, or lunch and dinner depending on your preference and schedule.  Or not at all – again that’s up to you.  Feel free to mix and match the snacks or eat the same thing every day if that’s easier for you.
On a side note, you can substitute an extra bulletproof coffee or tea for the snack – the calories will be around the same!
Do I need to increase my calories on the Keto Soup Diet if I am a man, or do intense workouts?
If you are a man, or are working out frequently, you may find that you need more calories to be satisfied. Â It’s still important that you keep your carbs under 20g per day, even if you do increase your calories.
The best way to increase your calories on the keto soup diet without negatively impacting your results is to add extra bacon, tuna or egg salad, or bullet proof coffee to your day. Â Those items are high in fat and have almost zero carbs. Don’t increase your soup amount, because that is where the bulk of your carbs are coming from, and doubling up on that could kick you out of ketosis.
How Often Can I do the Keto Soup Diet?
Most of my other free keto weekly meal plans are luxurious compared to this one.  They are designed to help you lose weight in a way that is maintainable longer term so you don’t go crazy from deprivation.  This 5 day keto soup diet plan is different.  It’s not meant to be adopted as a lifestyle change or to keep you going on keto forever – it’s too restrictive for that.
It’s a no frills means to an end – still tasty, but not fancy by any means.
That being said, there is no reason you couldn’t repeat this plan over and over if it works for you.  If variety in your diet isn’t an issue, and you don’t enjoy a sweet keto treat now and then, then you will have zero issues with this plan.  If you don’t enjoy cooking or just don’t have a lot of time – this plan is perfect for you because you make three things and they last all 5 days.  ? ? ??
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 IBIH Keto Soup Diet Facebook Group 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 you’re ready to quit!
Remember to take before photos so that when you have amazing results you can share them with the group! Â 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!
Where can I find the recipes for the Keto Soup Diet?
The keto turbo Atkins soup recipe is linked up throughout this post, but just in case you missed it – here it is again:
CLICK HERE FOR TURBO ATKINS KETO SOUP RECIPE
The recipes for the egg salad and tuna salad are linked to in the plan below, but here they are again in case you have trouble finding them:
Simple Keto Egg Salad Recipe
Easy Keto Tuna Salad Recipe
IBIH 5 Day Keto Soup Diet Plan
DAY 1 Â (1216 calories, 83g fat, 17g net carbs, 84g protein)
Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
Lunch – 2 cups IBIH Keto Diet Soup
Snack – 2 large romaine leaves, 1/2 cup simple keto egg salad
Dinner – 2 cups IBIH Keto Diet Soup
DAY 2 Â (1236 calories, 83g fat, 18g net carbs, 91g protein)
Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
Lunch – 2 cups IBIH Keto Diet Soup
Snack – Four 5 inch pieces of celery, 1/2 cup easy keto tuna salad
Dinner – 2 cups IBIH Keto Diet Soup
Day 3 Â (1216 calories, 83g fat, 17g net carbs, 84g protein)
Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
Lunch – 2 cups IBIH Keto Diet Soup
Snack – 2 large romaine leaves, 1/2 cup simple keto egg salad
Dinner – 2 cups IBIH Keto Diet Soup
DAY 4 Â (1236 calories, 83g fat, 18g net carbs, 91g protein)
Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
Lunch – 2 cups IBIH Keto Diet Soup
Snack – Four 5 inch pieces of celery, 1/2 cup easy keto tuna salad
Dinner – 2 cups IBIH Keto Diet Soup
DAY 5 Â (1216 calories, 83g fat, 17g net carbs, 84g protein)
Breakfast – 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado, unsweetened bulletproof coffee or tea (using 2 Tbsp fat)
Lunch – 2 cups IBIH Keto Diet Soup
Snack – 2 large romaine leaves, 1/2 cup simple keto egg salad
Dinner – 2 cups IBIH Keto Diet Soup
Pantry and Shopping Lists
Check your pantry for….
Dried onion flakes
Olive oil
Kosher salt
Ground black pepper
Red wine vinegar
Check your fridge for…
Dijon mustard
Mayonnaise
Lemon juice
Shopping List
16 eggs
1 pound butter
1 package of bacon
2 lbs of chicken breast (you’ll need 4 cups of cooked chicken for the soup)
2 cans tuna fish in water
small package sun dried tomatoes (you’ll need 1/4 cup chopped)
8 cups chicken broth or stock (homemade is best, but store-bought is also fine)
3 avocados
1 head romaine lettuce
1 package celery hearts
1 small onion
1 bulb garlic
8 oz white mushrooms
1 large celery root
2 medium yellow squash
1 large bunch of swiss chard (or collards)
1 bunch fresh basil
8 oz green beans
Be sure to let us know how you do!!!
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Jocelyn McCormick says
If you read the recipe, all measurements for mushrooms and green beans are in 1 cup amounts.
I don’t see 8 ounces mentioned in the recipe itself?
Nessie says
i’ve tried the butter in the coffee, but it makes me fell nauseous. Can I just have black coffee or will that put the macros out??
Mellissa Sevigny says
Yes, black is fine.
CB says
Can I eat the tuna salad & celery for breakfast and omit the the eggs/bacon/avocado from the day? Thank you so much for the delicious soup recipe!
Veronica says
Thank you Melissa!
You’re site inspired me to start a keto diet. I started in early July 2020,it is now November 30th 2020 so 5 months total so far, and I’m down 90 pounds!!!
I started with your meal plans but now that I have the hang of keto I just use your site for recipes.
Thank you for all of the motivation and your wonderful recipes!!
The keto diet has been life changing for me!
Lora Gosslee says
I only got 16 cups worth of soup. I’ve seen other comments about this, but not sure what the solution is. I measured it out into equal servings (2 cups each) and only got 8 instead of 10.
Mellissa Sevigny says
It’s evaporation during simmering – for some reason it’s different for everyone. Make up the difference with more broth!
Betty says
Is there a window of time the meal plan should be eaten, for instance within 8 hours for intermittent fasting?
Stacey says
Starting tomorrow and my avocado are rock solid! What can I do?
Heather says
I think putting them in a brown paper bag with a banana or an apple works but I’m not sure if it will work by tomorrow morning.
Carol Wolske says
I want to do this and have made the tasty soup before. I am trying to locate the entire week plan in a printable. Am I just missing in the information?
Thank you!
Lisa says
Hi,
1st- thank you for all your helpful plans and recipes. I am on day 3 of the diet and this morning I am down 4.5 pounds already.. I add keto collagen to my bullet coffee, this is new to me and I am loving it. I am following the diet to the letter and drink a lot of water after reading your other meal plans. I am looking forward to following your other plans as the recipes look absolutely delicious!!!
Thanks again!
Pagona says
I’m finishing up my egg fast can I jump right into the soup diet?
Jessica says
I just finished day 5! I really liked the soup. I actually have some left over which I plan to freeze. I ended up skipping breakfast for IF but then making double portions of the egg/tuna salad and eating that instead of soup for lunch (and didn’t snack). Don’t get me wrong, soup is tasty. Just couldn’t do soup for every meal. I think I lost 1lb, but hard to say bc that is within my normal fluctuation.
Mellissa Sevigny says
You will get the best results if you follow the plan as written.
Tamala says
I’ve been doing keto since mid-July and lost 16 pounds, several inches, and two clothing sizes. I hit a plateau and decided to give this a try. I lost 1 pound. I did better by a pound on the egg diet, but it came back. **deep sigh** While I have lost another half inch on my waist, nothing I do seems to be able to get the darn scale moving again. Now I’ve added three days of my Peloton and if that doesn’t help, I will add a few day of HIIT training. I’m at a loss as to what to do at this point.
VLS says
Hi. I’m just giving my two cents. Our bodies often times are adjusting and adapting all the time. Just stick with your new changes and give your body time to adjust and I believe in time (soon) you will see positive results. Please be patient with your body and the adjustments you are making. I really hope this helps you.
Angel says
If you have already lost 16 lbs it might be time to re-adjust your macros to reflect this loss..Just an opinion of course ;)
Catherine says
I’m starting this plan tomorrow but have no avacado or bacon in the house! 🙈 I’m in isolation so can’t go to the shops. Is there anything I can use in place of them? Thanks.
teresa says
I’m on day 4! I love it! I was on week 7 of clean keto but was really losing my motivation and had started feeling cravings again. This has absolutely turned everything around for me.
I ended up putting the soup through a blender and it’s much better for me. The celery root makes it kind of creamy and this way I can be sure I’m getting equal amounts of everything. I didn’t put cooked chicken into the soup so I just add it to each serving.
Tina says
The blended soup was much better for me! I am not a vegetable soup lover and textures get me queasy at times. 1/2 way through this week I blended and it made it so much easier to get the soup down. I’m done with day 4 down 5 lbs! I’ll take it as a win!
Petra Van Krimpen says
Can I use a bone broth instead of chicken stock?
Jaime says
I am on day 2 of this plan and was wondering if I can have sugar free gum while doing this.
Mellissa Sevigny says
If it’s sweetened with anything artificial or natural then no, it’s not allowed on the plan.
Diane says
I was on the 5 day soup plan. I didnt lose a thing!!followed it except i used 2 pkts of equal a day. I cant believe that made for NO weight loss . SO DISAPPOINTED. I never tried so hard. I am a type 2 diabetic insulin dependant.
Trbobtch says
Stop using Equal. Not only is it not allowed on this plan, it’s also straight-up poison.
Cindy says
Read Jason Fung’s book The Obesity Code. He points out that even artificial sweeteners jack up your insulin levels. Which will stall fatburning. The body responds to the sweet taste in your mouth not the calories.
Barbara Durrant says
Hi what is bullet proof coffee
Krista says
It’s 8oz coffee, 1tbsp butter, 1 tbsp coconut oil or MCT oil blended in a blender & enjoy!
Sherra Naegele says
How long can you store/freeze? I made a 2X recipe for myself & daughter. I don’t want to lose the soup/ingredients. Thank you
Mellissa Sevigny says
You can freeze this for up to 6 months but I wouldn’t keep it in the fridge for longer than 5 days to a week.
Angela says
I made this soup yesterday in preparation for beginning today. I have a question about some of the measurements that I didn’t see answered elsewhere. I appreciated having a shopping list, as it made shopping easier. The shopping list calls for 8 ounces of green beans and the soup calls for 1 cup of green beans cut into 1 inch pieces. That 1 cup only weight 4 ounces. I went with the 1-cup as listed on the recipe card. I’m second guessing myself as the difference between the amount to buy on the shopping list and the amount listed on the recipe card is so different. Which amount is correct for the green beans? Thank you! Angela
Betty Bennett says
I have this same question. Is it 8 oz of mushrooms and green beans by weight? Or one cup?