A delicious keto chicken and vegetable soup that can help you reach your weight loss goals! Make it once and reheat all week with great results! Try my 5 Day Keto Soup Diet for quick and easy weight loss! Most lose 5 lbs or more on this plan, which is perfect to get yourself back on track after an indulgence, or to lose weight for an event (wedding, vacation, reunion, etc.)
This past summer, Woman’s World Magazine reached out and asked me to create a low carb soup recipe using chicken and lots of healthy low carb veggies for the Turbo Atkins Diet Soup feature they were running in the November 9th issue.
#challengeaccepted
Of course I wanted this low carb soup recipe to be delicious, but I also wanted it to be undeniably healthy – since so many critics are still under the misconception that a low carb diet is all bacon, steak and cheese, with little to no vegetables.
That’s just not true – or at least it doesn’t have to be if you are mindful about where your carbs are coming from.
This Turbo Atkins Diet Soup recipe is loaded with delicious veggies that are low in carbs, filling, and tremendously good for you – making it the perfect complement to any low carb plan.
In addition to being low calorie, low carb, keto, paleo, delicious and super healthy, there is nothing more comforting than a steaming bowl of soup when it’s gloomy and cold outside – making this low carb soup recipe a winner on all fronts! ? ? ? ?
Now let’s talk about some of these ingredients – because every single one of them was chosen for a purpose!
I went with chicken as my protein because it’s widely available and has a mild flavor that pairs well with all of these veggies. Of course I added bacon, because it adds a lovely smoky flavor and a hint of decadence – it also provides some of the metabolism boosting fat in this recipe.
Celery root (Celeriac) is the perfect alternative to potatoes in low carb soup recipes (like this one) because it’s super filling and loaded with fiber, antioxidants, and a hefty dose of phosphorus, Vitamin K, and Vitamin C. If you can’t find celery root you can use cauliflower, jicama, or even turnips as a replacement – DON’T SUB PARSNIPS AS THEY ARE TOO HIGH IN CARBS.
I included regular white mushrooms in this keto chicken soup recipe, because they are not only inexpensive and low in carbs, but surprisingly high in antioxidants, B-vitamins, and Selenium! (as a side point, in the Woman’s World article they called for Vitamin D enhanced mushrooms – I’ve never heard of them, regular white or baby bella mushrooms are fine.)
The yellow squash adds color and texture, but it’s also high in potassium (especially important on a low carb diet) and Vitamin A.
You can substitute any greens in the soup (EXCEPT KALE WHICH IS HIGH IN CARBS,) but I went with swiss chard in my keto chicken soup recipe because it holds up better in liquids than spinach, which tends to turn the broth muddy. I also love the texture and color of the swiss chard stalks, and the fact that it’s low in calories and carbs but incredibly nutrient dense.
Garlic, onion, sundried tomatoes not only add flavor but are also powerful antioxidants and contain immune boosting compounds just in time for cold and flu season!
The green beans I added for color, texture, and low carb/calorie filler (not that they don’t also provide valuable nutrients), and the red wine vinegar added at the end of cooking balances out the flavor of the soup and gives it a mouth-watering quality that keeps you coming back for more.
You can also substitute apple cider vinegar if you prefer. You’ll be amazed at the difference it makes – just be sure to add it at the end so you don’t lose the slight tang during the cooking process.
Finally, the fresh basil over the top gives it a punch of brightness and unites all of the other flavors, making every bite pure bliss.
All of those healthy and delicious ingredients combine beautifully to make this incredible keto chicken soup – which comes in at just 136 calories and 4g net carbs!
While there is some chopping involved, once you’ve made this big pot of low carb chicken soup you can store it in the fridge for up to a week or in the freezer for several months and have it at the ready whenever you want some. (If you also happen to have some of my Sundried Tomato & Asiago Zucchini Muffins in there then you are winning at life my friend.) ?
I think the flavors in this low carb chicken soup get even better with time – and the people who tested it for the Woman’s World article agreed!
Replacing just one meal per day with a bowl of this hearty low carb soup will not only load you up with healthy vitamins and minerals, it is also a powerful weight loss tool because it is so filling and has so little calories!
Have it for lunch AND dinner and you could lose up to 10 pounds in one week, as did some of the test subjects for the magazine article!
If you give it a try be sure to let us all know how you do!
NOTES ON TURBO ATKINS KETO SOUP SUBSTITUTIONS:
As per the comments and Facebook Group, quite a few are subbing in parsnips and kale, but as you can see by this list those are the highest possible carb options and can absolutely affect your weightloss on this plan! There is room for subs, but be smart about it per this list!
(Approximate weight for root veggies is 5 oz)
1 cup turnips – 6g net carbs
1 cup celery root – 11g net carbs
1 cup parsnips – 18g net carbs
1 cup jicama – 5g net carbs
1 cup cauliflower – 3.5g net carbs
Greens (approximate weight 1.3 oz)
1 cup Kale – 5.5g net carbs
1 cup Collards – 0.7g net carbs
1 cup swiss chard – 0.7g net carbs
1 cup fresh spinach – 0.6g net carbs
IBIH Turbo Atkins Keto Diet Soup Video
IBIH Turbo Atkins Diet Soup – Low Carb & Paleo
- Yield: Fourteen 1.5 cup servings 1x
Print Recipe
Pin RecipeDescription
This delicious low carb soup recipe is loaded with healthy veggies and chicken. It’s so good it was featured in Woman’s World Magazine in November 2015!
Ingredients
- 4 slices bacon, chopped
- 1 Tbsp olive oil
- ¼ cup onion, chopped
- 1 Tbsp fresh garlic, minced
- ¼ cup sundried tomatoes, chopped
- 1 cup sliced white mushrooms
- 8 cups chicken stock
- 3 cups water
- 2 cups celery root, peeled and chopped into ½ inch cubes (or cauliflower, jicama, radish, turnip)
- 4 cups cooked chicken breast, chopped
- 2 cups yellow squash, sliced and quartered
- 1 cup green beans, cut into 1 inch pieces
- 4 cups swiss chard, chopped (or collards – NOT KALE)
- 2 Tbsp red wine vinegar
- ¼ cup fresh basil, chopped
- Salt and pepper to taste
Instructions
- In a large soup pot, cook the bacon and olive oil over medium heat for 2 minutes.
- Add the onions, garlic, sundried tomatoes, and mushrooms. Cook for 5 minutes.
- Pour in the chicken stock and water, then add the celery root and chicken. Simmer for 15 minutes.
- Add the squash, green beans, and swiss chard and simmer for 10 minutes.
- Add the red wine vinegar and season with salt and pepper to taste.
- Stir in the fresh basil just before serving.
Notes
Approx nutrition info per 1.5 cup serving: 136 calories, 4g fat, 4g net carbs, 19g protein
- Category: Low Carb Soup Recipe
- Cuisine: American
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967
This soup is one of the best I have run across. I am a high carb whole food plant based gal but over Xmas like many of us, reached for the wrong carbs and needed a reset. This is phenomenal. Not really an animal protein consumer but occasionally I make an exception and this is well worth it. The only downside? My husband wont stop devouring it and I will have to make another batch tomorrow!
★★★★★
Thanks so much, I’m happy it’s a hit with everyone!
oh my gosh!! I have the same problem, but mine is my 16 year old son! He sat and ate 2 bowls at two sittings all weekend… now I have to get more stuff and make another pot!! So, quick question…. what do you do with the butter??? I can not just eat butter! Yuck! My eggs are hard boiled…. that’s a tough one… thought about melting it in the soup for added flavor… haven’t tried it yet! haha
Question: Can cabbage be used in place of the swiss chard? I just love the stuff but not sure if its a good idea. Thx!
Stephanie Garza
Chard, collards & spinach all have less than 1 g.carbs/1 cup, but cabbage has just over 4 g.
I was a wee bit skeptical but lost 10lbs in 7 days! Thanks for this and the weekly menu planning around it!
I’m doing it for a 2nd week!
★★★★★
One thing wrong with this soup—-you can’t stop eating it!
★★★★★
Do you have an instant pot adaptation for this soup? Thanks !
I just made this in my IP and it came out great! One difference, I did not pre cook the chicken. After adding the water, stock, celery root and chicken, set it for 2-4 minutes at high pressure. (I did it for 6 minutes, and the chicken was overcooked) so will just have to experiment next time. Did a quick release then added the squash and greens, set it on low saute, covered, and let it simmer for 10 minutes. Delish!!
★★★★★
Love the recipe. It’s a nice soup.
But I gained after the first day. Is this normal?
Am I getting a sort of whoosh after a few days? I used all the right ingredients and I drinking plain water and coffee.
★★★★★
I love this soup! I have made it twice so far and getting ready to do it again. I have to say, I have tried over 20 recipes so far from Melissa page, been part of the Squeaky Clean Challenge, and I have yet to find a recipe I did not like! Thank you for all your hard work in helping us learn how to cook healthy.
★★★★★
Thanks so much Joni!
I absolutely love this soup! The sundried tomatoes and basil really add a lot of flavor. I melted some butter in mine to up the fat- delicious!
★★★★★
love this soup…i am on day 3 and down 9 pounds…the only thing i added was lots of hot pepper flakes to the soup, and lots of tobasco habanero sauce to each serving because i love hot and spicy :) i made a double batch and will keep making it and following this diet until i hit my goal of 80 pounds…only 71 to go…lol
★★★★★
I made a batch of the soup last night. I fried the bacon in a separte pan and drained the grease ( I save it for cooking) I realized that per tge recipie the grease was probably meant to be included, so I added one tablespon of butter which at 11 grams of fat is less than the grease rendering of 4 strips. Thoughts? Thanks :)
★★★★★
Thank you for this recipe/program Mellissa – I am on day 3 and love the soup. I wanted to ask if it was safe/recommended to repeat the program several times. I have a Dr. Appt coming up in a month and I am trying to hit my goal healthy weight before that date. Is there any reason why I couldn’t do the 5-day program 3x in the next 30 days (and do regular keto the other days)?
★★★★★
Absolutely, you can repeat this plan as often as you can stand it!
Great. Thank you for the reply
How do you “use” the daily butter? I eat hard boiled eggs so I can’t fry in it… I was thinking of adding to the soup? Sounds yucky though! haha :-) I didn’t had to add extra broth and only had reduced sodium, beef broth…. looked like they are about the same as far as calories and carbs… OMG! it totally changed the flavor and was SOOOO GOOD!! I can’t keep my 16 year old son out of it though! :-( haha… We are both total soup eaters…. any kind, love them all! Thanks for the recipe….
I make hard boiled eggs and when they are still warm, I mash them up with butter. So good!
I lost about six pounds in five days the first time I made this soup, and I have made it many times since, because it really keeps me on track with carbs. It’s delicious! Here are the changes I’ve made to my version:
– I blend it with an immersion blender. This makes a world of difference because we prefer smooth soups.
– I add the zest and juice of one lime near the end. It adds a lovely tang!
– I make small meatballs and prefer those as the protein over chicken. Make sure to add them after pureeing! It doesn’t take long for them to cook in the soup on low heat.
– I have stopped looking around for yellow squash, and just use zucchini instead.
I love all the thought and effort you’ve put into this soup, and I feel good about us having it regularly! Thank you!
I like the idea of meatballs rather than chicken!
I will make the soup!!!
Hi Melissa!
I’m planning on making the soup to cleanse and get back on track with keto, but noticed there’s a couple of options (1×, 2x, or 3x), dont mean to sound ignorant but I was wondering which option do I chose if just for me (enough for the 5 days, of course)?
Thanks!
Cynthia
The 1x is the recipe as written (which is what you’ll need for the week) the 2 and 3 are for doubling or tripling any recipe. Hope you have excellent results!
Melissa you’re amazing. First, thank you for posting this recipe, second, thank you to all the people who made the soup and posted their reviews of high praise. I look for those before I invest my time and resources into making something. This soup is wonderful and I feel so good about it; it works for my eating plan AND it got me to try some new vege’s – that I liked! Thank you to the person who mentioned using their submersion blender, I like “smoother” soups, (less messy for one thing), this reminded me a bit of split pea soup, (which I love too, but it’s not keto). THANK YOU Melissa, this was my first experience with one of your recipes. I’m a big fan now!
★★★★★
Welcome Megon, and I hope that you enjoy more of the recipes as you try them! Thanks for taking the time to comment!
Quick question, sorry I know you were wanting us to figure simple things out for ourselves! I have never used sun dried tomatoes & when I looked for them all I could find was a tube of organic sun-dried tomato puree. I’m sure it will be fine but I have no idea how much to use. The recipe calls for 1/4 cup but I doubt I’d use that much of the puree….or maybe yes? Rural Montana is so lacking in so many ingredients :( Thanks for anyone that can help!
1 tablespoon should do it!
I also live in rural Montana! I find jars of sun-dried tomatoes at Safeway. They are usually with the pickles.
I did the challenge, I lost 4lbs, I was happy, but the soup was so good, that I make it on a regular, this is great for lunch and dinner, and it keeps me on target. Thanks a bunch ibreatheimhungry.
★★★★★
Hi there,
I’m super keen to try out this soup, however some of the veg might be a bit difficult to find where I stay. As you mentioned, I’ll most likely sub the celery root with Cauliflower but my question is what could be subbed for the yellow squash? Is that the same as a patty-pan? I’ve only ever seen those where I live. or zuchini, which is apparently the same family?
Thanks!
pattypan or zucchini are fine.
Hello, I am fructose intolerant. I really want to try this soup, but I am not to have tomatoes, garlic, onions, or green beans. Would the soup work the same as far as weight loss if I just omit these vegetables?
Thank You.
Hi! I don’t really want to follow the rest of the meal plan (because I’m lazy and do not like to do a lot of meal prep). Since the protein macros in the soup are high, can I just add butter to increase the fat? I pretty much only want to eat just the soup. Thanks!
Yes you can absolutely add more butter and or bacon to increase the fat in the soup!
OMG! This is the soup I’ve been looking for! I’ll have to make 2 batches (1 with and 1 without due to mushroom allergy) for my family. Going to try it with pressure cooker which I use all the time! Thanks!
Can this be made in the crockpot? If so, how long?
I do not eat meat so subbing an extra egg in the morning. Also subbing fish and/or shrimp in the soup. Assuming it will be ok since it’s just a protein switch.
Anyone do this yet?
This soup is great! I tried the basil with my first bowl and even though I love basil it didn’t quite work for me with this soup. I LOVE cilantro with it though and I skip the avocado at breakfast and toss that in the soup as well. YUM! Thanks for this recipe and the five day soup diet! I’m down a pound on the morning of day 4 and my husband is down NINE :0)))))))
★★★★★
Please forgive me if someone has asked this before but can I make this in my crockpot?
This looks really good and please forgive me if it gas beeb asked before, but do you have this converted to metric so not only the americans can enjoy this?
Cups, tbsp ect are very imprecise measures when we have no idea if the ingrefuents we have available are the same. I.e 4 slices of bacon…. in a bacon nation (im Danish – its our absolute no. expot goods) 4 slices of bacon is no less than 100g We cut it of a big piece our selves. But how much is it in your recipies!
Best regards a very enthusiatic dane ??
I have made this recipe one time before and it was really tasty! Even my picky husband said it wasn’t bad ;). Forgive me if this has been asked previously, but I didn’t have time to read all the comments to find the answer. Have you or anyone else made the recipe in your Instant Pot? That would be a time saver for me, so I would greatly appreciate any help or suggestions. Need to get this stubborn weight off somehow…
Thanks!
★★★★★
INSTANT POT: I’m obsessed with my instant pot and made this recipe today in the instant pot and it turned out great. I sauteed called for ingredients per the directions then added the stock, water, mushrooms, tomatoes, jicama (they didn’t have celery root) and chicken. I set it on high pressure for five minutes, did a quick release, then added the rest (except basil and vinegar per directions) and reset it for three more minutes on high then did a quick release and added salted, basil, red wine vinegar, stirred, and ate. The veggies were toothsome – not too mushy, which is perfect for me. If you like it mushier, I’d say add time to the first cycle.
Great recipe! Loved it! I still am going to try to find celery root, but I was amazed at how much the texture of the jicama (which is REALLY great raw, too) mimicked potato.
★★★★★
Thanks for sharing your IP instructions!!!
Thanks for sharing the instant pot version, I was just going to ask!
Hi Melissa:
I really like this soup. It introduced me to swiss chard and celery root as well. I confess that I did add three big spoonfuls of marscapone cheese to the soup at the end, to make it a touch creamier, so clearly I was not following this 7-day soup diet to a T, yet I still lost 5 pounds. I bought the ingredients for the full recipe, but I made only half each time. I love how the celery root is somewhat like potato, at least in this soup. One of the things I do miss by eating low carb is potatoes, and this soup gave me the illusion of having guilt-free chunks of “potato” in every bite.
I’m continuing to eat this soup into a second week, just because I enjoy it so much, not to mention that it’s cold(!) outside. I work three days a week and help care for a younger sibling, so having leftover soup ready to go at mealtime is a big plus.
Now I’m going to explore some of the recipes on your Squeaky Clean Keto plan. Thank you for this site and your great recipes. I’ve tried many over the past year and every single one has been good, with many going into regular rotation in my house.
★★★★★
Hello- What can I substitute for the yellow squash? I can’t eat it.
I suggest looking up the carb count and minerals and vitamins that yellow squash has and substituting something similar. (Not like it is baking and needs some precision right?)
★★★★★
Zucchini
What happens if you can not eat the whole 2 cups, I can only eat maybe a cup maybe a cup and a half. Just as long I stick with the breakfast and the soup should I be fine?
★★★★
Can celery be subbed for celery root?
I don’t recommend it, the celery flavor would be overwhelming I think.
I substituted celery was delicious
5⭐️
Making my second batch. Could ground beef or turkey be substituted instead of chicken? Tia
I’d like to know the same thing Melanie asked about subbing out the chicken for…ground beef, beef broth, and maybe skip the bacon because of the extra fat from the meat. Haven’t seen a response. Not a fan of chicken.
Theoretically it should be fine to do it that way – the type of protein shouldn’t matter, only the quantity.
Love this soup! It’s very delicious! We made it with a combination of celery root and radishes, for one of the veggie choices, and swiss chard for another of the selections. We had bone broth from cooking up two small (organic) chickens and also a turkey leg. We used all the meat (we made a double batch of the soup), so our soup is made with a combination of white and dark meat. The broth from pressure cooking the chicken and turkey was not enough, so we supplemented with our own bone broth (which we make every week, recently including the gelatine from our recent pig’s head, ears and trotter (cooked to make Head Cheese) into our regular bone broth, making it extra gel and nutritious!). The resulting broth in the soup is so delicious and our soup is quite gel until heated. Next time we will use 100% broth, no addition of water. We will definitely make this soup again. It’s a bit of work, lots of prep, but then lots of meals afterwards. You feel really healthy eating this; especially when made with homemade broth.
★★★★★
Vitamin D enhanced mushrooms are just mushrooms exposed to natural sun light. They will make the vitamin D.
★★★★★
I have made this soup many times and it is amazing. I absolutely love it. Make this….you won’t regret it!
★★★★★
One quick question…. is the 1 Tabkespoon butter for breakfast the one for Bullettproof coffee or is it to cook the eggs?? If it’s eggs than actually 2 T. for breakfast correct?
Your recipes are making this Keto way of life pretty tasty! Thanks for your hard work!!
Can you make this pescatarian or vegetarian?
When I enter the recipe into carb manager, it shows it is 11 carbs per serving but the website shows 4. Does everyone log their food while doing the 5 day soup diet?
Are you looking at total carbs or NET carbs?
Is your version of Keto grain free?
Yes Keto is grain free, and the soup is delicious
All versions of Keto are grain free.
I’m starting this 5 day soup challenge tomorrow … making the soup now and it smells AMAZING !!
Can I use sundried tomatoes that come in jars? It looks like they’re probably packed in oil.
Yes!
Hi Mellissa,
I have been thinking of starting the keto diet and was on the verge of starting it when I came across your recipe and website. I just have one question. Do I need to be in the ketosis stage before starting this soup diet plan? If yes, then I will start with your 3-day keto kickstart plan.
Kindly let me know. Loving your blog and recipes.
Much love
You don’t have to be in ketosis to start but it will be a more intense detox to be giving up carbs as well as sweeteners, gluten and dairy all at once.
True. I was off Keto for about 2yrs and went right back into Ketosis at the end of the 5 days.
★★★★
i’ve been on keto for almost two month, now that i’m on my 4th day on this Atkins diet soup i have not lost much if so maybe half a pound. help ?
My two year old – who has started refusing all veggies – loved this! My husband said it’s the best soup I’ve ever made, even better than my gumbo! I used turnips and collard greens, since the stor was out of swiss chard and celery root. This truly is one of the best, most savory and satisfying soups I’ve ever made or eaten! Thank you for the work you put into this blog and your recipes. You are a lifesaver!
★★★★★
Thanks so much Lauren – thrilled that this was a hit even with your toddler and hubby! ??
Thank for this recipe. I love this soup. It is my ‘go to’ every time my husband goes away for a few days. I can’t ever find yellow squash but found out that yellow courgette has the same nutritional value. I am currently freezing batches of the vegetables that will not be available in the winter. Living in rural France is lovely but you can only get things in season.
I saw a post on here saying that a rotary chicken gave four cups of meat. That was really useful advice. I now buy a roast chicken, take off the skin and debone it etc. I use all those bits to make my stock along with the veg peel and some herbs/spices. A couple of weeks ago I bought a smoked chicken from Lidl – gives a different sort of flavour, still very yummy. Sometimes I use a stick blender for a few seconds to make a thicker soup while still having chunks.
It is so easy to have batches of this soup in the freezer and then I don’t have to cook, just warm up the soup and eat it. Very filling and very delicious.
Best wishes xx
★★★★★
This soup is awesome. I made it yesterday and had it for lunch today. The broth is so full-bodied and luscious! A real comfort food that is good for you. I followed the recipe to the “T”, using Collard Greens instead of Swiss Chard because I couldn’t find the Chard at my store. Totally surprised that this tastes so great and it all comes from healthy ingredients. I was able to freeze individual servings for future lunches…this is a great addition to my food choices! Yay!!! Thank you so much!
★★★★★
Holy cats. This soup is simply fantastic! The red wine vinegar and sun dried tomatoes are such a small portion of the overall recipe, and I don’t really detect their individual flavors in the soup, but I think they are the key to the soup’s balanced, bright flavor. I made my batch yesterday and measured it out for the 10 meals for the week. As a variety-oriented person, I was a little nervous about committing myself to a week of the same meal, but I am excited to change it up for some of the servings and try some of the ideas people have posted here. I will try blending it to create more of a cream soup, and for some servings I will sub other herbs for the basil (I think thyme would be lovely in this). A little sriracha or curry, or a tiny dash of balsamic are interesting options as well. Again, I think the recipe is perfect as is, but I know myself well enough to plan ahead for my own need to change it up on occasion.
Thank you for the great recipe!!
★★★★★
I was surprised at the amount of carbs in sun dried tomatoes (no oil version included) per tbsp-!?! and this calls for 1/4 cup.. I omitted it..
I know this is an older comment but remember that 1/4 cup is devided by 10 meals so not much per serving. She has done the math
Thank you for this comment Ellen. I was worrying about the same thing. Good ideas! I can’t wait to try this recipe!!
I wanted to first thank you for this wonderful, meticulous, and well thought out plan (the 5 day plan)!
Second, my family is Romanian and there is a traditional type of soup called “ciorba”, which is sour soup. It has its roots in Turkey as our countries had some mingling historically. It’s a soup that you add something sour to, like the juice from anything pickled, sour cream, or straight vinegar. So when I read this recipe, I was super excited! As expected from the ingredients and process, it’s incredibly delicious. And a taste and fragrance that is from my childhood. :)
My question is this: the nutrition facts are for a 1.5 cup serving. But your plan asks for a 2 cup serving twice a day. I’m using a macro tracker and would love to put them into it. Is there a reason for the difference? Should I just use math to increase the macros equally by 25% for the 2 cup serving (I’m during the 5-day plan).
Many thanks!!!
★★★★★
I just did the math, or “a math” and got the following for 2 cups: Calories 181.2; Fat 5.2; Carb 5.2; Protein 25.2. I subbed cauliflower and collards, so I wouldn’t know the exact counts for me. I figure (hope) this is close enough. I divided and multiplied on paper, so others may want to check my math.
Hi Melissa,
I’m at the end of my second day of the 5 day soup diet. I’m having problems eating the snacks, the egg and the tuna snack. I haven’t been eating the snacks at all because I don’t feel hungry. Will it have an impact on my weight loss? Eating such a filling breakfast, it keeps me going until lunch time, then it’s soup again for dinner. I must add the soup is delicious, so are all your recipes. Thank you so much, you’re a genius!
I wasn’t eating breakfast, I did the intermittent fasting, so this is why I’m so satisfied after eating breakfast on this 5 day soup diet.
Will report back to you after my 5 day soup diet, hopefully with some kilos lost.
Enjoy your European vacation.
Wanda, Western Australia
Melissa, my 5 day soup diet went well, I lost 5lbs and feel great.
I’m going to make the soup again so I can have it on hand for lunch or dinner.
★★★★★
Is there a nutritional breakdown, carbs, calories, protein, fats? I could have missed it….
★★★★★
NOTES
Approx nutrition info per 1.5 cup serving: 136 calories, 4g fat, 4g net carbs, 19g protein
Wonderful recipe!
★★★★★
It is amazing! I followed the recipe exactly! I am so happy to have this soup. Thank you so much. I will make this soup often just to have in the refrigerator when I am not hungry, due to the heat and being in ketosis.
10 stars if I could!
Thanks again!!
★★★★★
I just suffered through day 3…
I’ve been drinking oceans of water to curb the appetite with little help. I AM STARVING! I wasn’t going to weigh in until the end, but noticed I’m bloated , bigger belly and my pants felt tight in the waistline…I gained 3 pounds! Only changes I made to the recipe were that I made my own broth with a bunch of chicken/duck bones I had saved up, I grilled most of the veggies, just a lite coating of olive oil, added a little shrimp because I didn’t have enough chicken, then separated the broth from the veggie/chicken stuff so I could portion it out correctly and get it down…I’m not a soup fan. Just spiced it up with cayenne and curry so I it wouldn’t be so bland and I could try not to dump a truckload of cheese on it. After the weigh in this morning with the 3 pound weight gain, I had uhh…nasty bowel issues, so lost 2 pounds there, but just gained another pound re-hydrating. I might also mention that I work out fairly hard for 1.5 hours a day (my workouts have sucked since starting this), walk the dog briskly for at least an hour a day, my head is killing me and I am misserable!!! I actually wasn’t trying this to lose weight as I am 5’4″/ 115/ 52 YO, muscular build, just clean up my diet and get rid of the belly bloat What’s going on here? Can anybody help??
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You gave a recipe you didn’t even follow 3 stars – your changes sound like they would taste awful but that’s not the fault of my recipe. AND if you’re working out that hard you shouldn’t need me to tell you that you’re probably not getting enough calories on this plan so no wonder you are starving and not losing. There could be any number of reasons for the bloating, were you already keto before? if not you’re detoxing from carbs, gluten, dairy, sweeteners, and your body will rebel against all of that. If you were keto already then you could still be adjusting to a lack of dairy or bloating from getting more veggies and fiber into your diet than usual. Other than that I can’t comment on what your issues are because you aren’t actually following my plan as written.
Thanks, Mellissa! It’s not the recipe I rated 3 stars (it was very good!), it was the weight gain issue. I believe you are right about the detoxing, casing the bloat, etc. After the 5 days, I switched to nothing but meat and eggs and things are looking better.
Thanks!
The star rating is for google to determine the quality of the recipe and whether or not to show it to more people in searches. You had issues with the plan personally but that shouldn’t affect how the recipe is seen by google or others who might want to try it for themselves. Happy for you that less vegetables in your diet is improving your digestion.
Sorry about that…5 stars here, it really is good! Do you know if/how I can change the rating on the original post?
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Hi Ms Melissa, what can I substitute for bacon, without altering the macros. Please let me know. Thank you.
I added some turkey kielbasa sauteed in butter. It’s was awesome!
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Sounds like Keto flu. You may need to add back carbs to relieve this symptom. As light as you are weight wise, it might benefit you to use a carb calculator to determine how many carbs you need to “maintain” your weight, rather than lose it.