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!!!
Can’t get enough delicious low carb recipes?  Download all five of my e-cookbooks (over 150 delicious low carb recipes) for just $19.99 for a limited time!
Rachel says
Can we have whipped Cream in tea? I don’t like coffee and trying to think of a fat to make my tea creamy?
Daniela says
Is there a UK version of this recipe at all? I’m not so sure about US cup measurements. Thanks!!
Tadcrazio says
I did your egg fast, although I did not eat breakfast everyday i lost 15lbs my week doing it. It was also a way to get back into doing keto quick.. I want to do the soup fast but also combine it with IF or OMAD. Has anyone had success combining the Soup Fast with IF or OMAD? I find myself not hungry in the morning but when I tend to eat quite a bit. So having the lunch/diner with snack or just dinner and 2 snacks might work for me, but I obv want to lose weight. Anyone have similar experience?
BA says
You should join the Facebook support group, these types of questions come up there all the time!
Sam says
Can’t wait to get started on Monday! Is the Facebook group still active? Requested to join :)
Alysha says
I have done the Keto Soup diet in the past and then started making just the soup to have on hand as I enjoyed it so much.
This time around, I would love suggestions for alternatives for the snacks of 1/3 cup egg salad and tuna salad. Does anyone have any suggestions?
I figure I can do the celery still, and perhaps a hard boiled egg or two since 6 eggs in the 3 serving recipe, but trying to think of an alternative for that fat portion instead of the mayo? Not to dip the celery, just to get similar nutrients for the snack.
Mellissa, I tried joining the FB group too to post the question there, but my request is still pending. Is it still active?
Thanks so much :)
SunnyV says
My second time for this diet. 2.4 lbs gone in 24 hours this time around. What I do to make it SUPER delicious, is add Garam Masala spice to it. OMG, it’s soooo good. Try it!
April says
The soup is delicious! But there is so much food on the daily menu, I doubt if I can even eat half of it. Definitely do not need snacks! Bulletproof coffee and a couple spoons of the egg salad was more than enough for breakfast. I barely could get down that 2 C. of soup for lunch. I’ll see how it goes with dinner. Anyway, I love the soup and will definitely make it again as it will keep me away from things I shouldn’t eat! ~thanks
Verna says
I have to say that I am totally frustrated! Before starting the soup diet, I did start keto at the beginning of February and lost 10 lbs by Feb 14. I was so excited and motivated. Then…I didn’t loose anything. I tracked my food intake, drank water, exercised and nothing. So when I saw the soup diet, I thought great! I started it on Sat Feb 28.21 and got on the scale this morning in the hopes of being down at least 3 lbs AND NOTHING!! Not an ounce. I am so frustrated. I hate plain water but I drink 8 glasses a day. I work out at least 4 x’s a week. What am I doing wrong!?!? Please help, I am totally fed up.
Cindy says
You should look into intermittent fasting with this amazing keto diet. I am eating two larger meals a day and stopping after your second meal. Then I have a really good breakfast. I am finally losing again.
Sharlene McIntyre says
Hi Melissa,
I have a question about sugar free mayonnaise, and tahini.
I live in the Middle East atm, where sugar free anything is almost impossible to find. But there is amazing tahini (And hummus!)
I’ve seen that tahini is listed on some keto sites as being acceptable, but what about as a replacement for the mayo in egg salad? (I’m doing the egg fast and I’m vegetarian). I’ve been using creamed cheese which tastes fine also.
Thanks heaps Sharlene
Mellissa Sevigny says
I can’t imagine eating tahini in egg salad, but it is Keto friendly so if it works for you go for it!
Janet says
I use califia brand keto creamer which is dairy free and made with almond and coconut milk and is high in MCT’s can I use that instead of making bulletproof coffee?
Sarah says
Hello everyone. I started the Keto soup diet on Monday in the hope of losing a few pounds by the weekend…. I weighed myself this morning (Wednesday) and haven’t lost a pound 👀
How long does it normally take for your body to “kick in” and start losing??
BTW ~ I LOVE how simple the menus are in the Squeaky Clean Keto book, and the illustrations with each recipe are inspiring! Thank you for making life simple Melissa 🤗
Sue Hamilton says
I didn’t see a recipe for bulletproof coffee and I drink mine black, so I have been putting 1 tablespoon butter in each serving of soup. Will you please post a recipe for the bulletproof coffee we need to use on this 5 day soup diet?
Becky says
I don’t know how to make bullet proof coffee either, would love to have the recipe!
Natalie says
It’s easy
Take 6-8 oz of black coffee
1 tablespoon MCT OIL
1pat unsalted butter
Ta Da
Nicole says
This one is delish!
Ashley says
I’ll be honest, when I saw the soup recipe, I felt frustrated and that I wouldn’t like it due to the lack of seasonings or flavors, however, I know I need to jump start my weight loss again and decided ‘it’s only 5 days, I can do this’.
I just finished my soup of day one for lunch and I can say, I liked the taste and I feel full. I know I can get through the 5 days without issue.
I did make alternatives to the recipe:
1. Sun dried tomatoes: these are not a staple in my diet, but I knew I had a package at home so I didn’t buy a package at the store. When I got home, I realized the package at home expired two years ago and the tomatoes were black. lol. Instead, I used a can of diced tomatoes (Kirkland brand, organic, 4g of carbs in the whole can versus like 12g in the sun dried tomatoes). I drained the can mostly but kept about 2 tablespoons worth of the juice to add.
2. I’ve never cooked with or even knew about celery root until this recipe. I googled it and how to cook with it, then looked at it at the store. It was a little spendy for my preferences and for something I’ve never cooked with so I decided to go with the Cauliflower instead. It’s nice because it’s less carbs (cauliflower 3.5g net carbs VS 11g for celery root) and the cauliflower did break up some so it was like chunks and rice grains here and there.
3. I omitted the mushrooms because I’m just not a fan.
4. I think it needs more chicken than called for. I used chicken breast I cut into bite size pieces and it’s good, but definitely not enough for chicken in each bite. I added the chicken after the onions and garlic just to brown it some then added the broth.
5. I omitted the basil because I am not a fan of the taste and feel basil overpowers the dish.
I really like the way the swiss chard keeps it’s form and doesn’t get all wilted or lose it’s texture. I think next time, I’ll add some raw chard to the bowl day of for some additional crunch.
My veggies also were a little overcooked than my preferences. I would suggest cutting the cook time in half once you add the celery root (or cauliflower) and when adding the squash and green beans. The soup will have to cool anyways and continue to cook the veggies, plus re-heating the soup as you have meal times will cook the veggies more.
I used the egg salad recipe posted here, it’s different than how I usually make it. There’s more of a tang with the mustard and lemon juice, so next time I’ll omit the mustard or use dry mustard. I also added some onion powder.
First time trying bulletproof coffee, I looked up a few recipes and saw how to make Ghee but didn’t have enough time. I just added some coconut oil and butter to a bowl, melted on intervals in the microwave then added to my coffee. It tasted more nutty and still had a sweetness but not overpowering.
I’m noticing slight loss of energy, and feel a migraine coming on with light strain with my eyes which I know is normal as I start to detox and get away from my poor eating habits. I definitely feel as if I can get through the next 5 days without issue and look forward to staying low carb and aware. I’m not a dedicated keto dieter: I focus on 20g of carbs or less a day with 80g+ of protein, I try to keep my fats low as well but use olive, coconut, avocado and butter fats.
Trish says
Hi, I just made the soup last night to start the 5 day soup diet today. I am excited to get started. Bullet proof coffee and breakfast already today. I can’t wait to have the soup for lunch!
Cherri Collins says
Starting this tomorrow. The soup turned out fantastic! I’m trying to get into the Facebook group….is it still going on?
Mellissa Sevigny says
Yes, let me know if you still haven’t been approved.
Franki says
Thank you for the excellent recepies, I am start the 5 day challenge this weekend.
How do you make the bulletproof coffee? I couldn’t find the recepie
Thank you
Best wishes
Franki
Luis Cotto says
Hi! Just finished my first Keto Soup Diet! Lost 12lbs!!! Some days are hard but just stick to it! The results will be worth it!
Mellissa Sevigny says
Congrats Luis, that’s great progress!
Luis Cotto says
UPDATE!!! As of Today, February 4th, I’ve lost 25lbs! Looking and feeling great! Still 58lbs to go. I will not stop until I’m 100% healthy! Thanks so much Melissa!!!
Mellissa Sevigny says
Amazing! Congrats!!!
Verna says
Hi Luis, congratulations! Did you stay with the soup diet after the initial 5 days? You lost 25lbs in 18 days? Is that correct? You didn’t find the diet hard to stay on for that length of time? Thanks and keep up the good work!
Khira says
HI – i’m 3 days into this diet – by the time the afternoon comes after my snack i feel so tired/sleepy; I have been doing a 30 minute Peleton since I started this diet – would I really be screwing things up if I had another cup of bulletproof coffee to keep my energy up??
Verna says
Did you ever get a response to your question?
Deb says
Iz having extra fat allowed? Like more mayo in the tuna or egg salad?
Mellissa Sevigny says
Yes, the only thing you can’t go over is the 20g net carbs per day.
Lynn Olszewski says
I had followed your 12 week plan and the egg fast with excellent success( hubby, too!). Planning to move forward with the 5 day soup fast( that soup is to die for!)and then the 30 day Squeaky Clean plan to get rid of our holiday/quarantine pounds we squired…your recipes are the best, Melissa! Thought Santa was getting me your books, guess I’ll just have to order them myself!😬