7-Day Cabbage Soup Recipe for Quick Weight Loss

Introduction to the Cabbage Soup Diet

What is the Cabbage Soup Diet?

The cabbage soup diet is a short-term weight loss plan that usually lasts for seven days. During this time, the main dish is cabbage soup. Along with the soup, each day allows a small choice of other foods such as fruits, vegetables, or lean proteins.

Why Do People Follow This Diet?

People often choose this diet for different reasons:

To lose weight quickly before a wedding, party, or special event.
To take the first step toward a healthier lifestyle.
To reduce calorie intake and feel lighter within a short time.

Key Things to Know

This diet is not designed for long-term use.
Doctors do not suggest following it for many weeks because it lacks complete nutrition.
For a short period like one week, many people find it useful and motivating.
After finishing the plan, it is better to move toward a balanced diet that includes proteins, whole grains, fruits, and healthy fats.

Quick Summary

The cabbage soup diet works best for those who need fast results in a limited time. It is helpful for a short journey, but it should always be followed with care and only for a few days.

Why Choose Cabbage Soup for Weight Loss

Low in Calories

One of the main reasons people choose cabbage soup is because it is very low in calories. This means you can eat a good amount of it without worrying about gaining weight. It makes you feel full but still keeps the calorie intake low.

Helps Reduce Water Weight

Cabbage soup is known to reduce water weight and bloating. Many people feel lighter and less swollen after following this diet for a few days. This is one of the reasons it is often chosen before a special event.

Budget-Friendly and Easy to Make

Another benefit is that it is cheap and simple to prepare at home. You do not need costly ingredients or complex cooking methods. A basic soup with cabbage and a few vegetables is enough to start this diet.

Eat More Without Guilt

Since cabbage soup is light and low in fat, people can eat it in larger amounts without feeling guilty. It allows you to enjoy meals while still working toward weight loss goals.

Ingredients for the Cabbage Soup Recipe

Main Vegetables

The base of this soup is made with simple and healthy vegetables. These give the soup its taste, fiber, and nutrients.

1 medium cabbage, chopped into small pieces
2 onions, finely chopped
2 carrots, sliced
2 celery stalks, sliced
2 tomatoes or 1 cup of canned tomatoes
1 bell pepper (optional but adds extra flavor)

Liquid Base

The soup needs a broth to cook the vegetables and create flavor. Most people use:

6 cups of vegetable broth or chicken broth

Seasoning for Taste

Seasoning makes the soup more enjoyable while keeping it light and healthy. You can add:

Salt and black pepper
Garlic for a rich taste
Herbs like oregano, thyme, or basil

Extra Flavor Options

To make the soup more exciting, you can add small extras. These do not change the diet but add variety:

Chili flakes for a spicy touch
Lemon juice for freshness
Fresh parsley or coriander for aroma

Why These Ingredients Work

Cabbage is full of fiber and low in calories, which helps in weight loss.
Onions, carrots, and celery give the soup natural sweetness.
Tomatoes add a light sour taste and extra vitamins.
Broth makes the soup filling without adding too many calories.

Step-by-Step Cabbage Soup Recipe

Preparation Steps

Good preparation makes cooking smooth and quick. Before starting, wash and cut everything properly.

Wash all vegetables under clean water.
Chop the cabbage into small pieces.
Slice the carrots and celery into thin slices.
Chop the onions and tomatoes.
Keep all the ingredients near the stove before cooking.

Cooking Method

This method is simple and takes less time than many other recipes.

Heat a large pot on medium flame.
Add onions, garlic, and carrots. Stir them for 2 to 3 minutes until they turn soft.
Add the chopped cabbage, celery, and tomatoes.
Pour in the vegetable or chicken broth.
Season with salt, pepper, and herbs of your choice.
Let the soup boil for about 10 minutes.
Lower the heat and let it simmer for 20 to 30 minutes until the vegetables are soft and the flavor blends well.

Storage and Reheating Tips

You can make a big batch of this diet soup and enjoy it later.

Store the soup in the fridge for 3 to 4 days.
For longer use, freeze it in small containers.
Reheat on low heat to keep the flavor and nutrients fresh.

Extra Tips for Better Taste

Add fresh parsley, coriander, or basil before serving for a fresh aroma.
Use chili flakes if you prefer a little spice.
Squeeze lemon juice before eating to make the soup lighter and tastier.

7-Day Cabbage Soup Diet Plan

The cabbage soup diet is a short-term weight loss plan that focuses on eating soup daily with specific foods. Each day has a different food combination that helps reduce calories while still giving some energy and nutrients.

Day 1: Soup + Fruits

The first day is focused on cleansing your body and filling it with natural sugar and fiber from fruits.

Eat cabbage soup with any fruit you like (except bananas).
Drink water, green tea, or black coffee to stay hydrated.

Day 2: Soup + Vegetables

On this day, vegetables provide vitamins, minerals, and fiber to support digestion.

Eat cabbage soup with raw or cooked vegetables.
Avoid starchy foods like beans and corn.
One baked potato with a little butter is allowed.

Day 3: Soup + Fruits + Vegetables

This day is a mix of day 1 and day 2, giving you both fruits and vegetables for more balance.

Eat cabbage soup along with fruits and vegetables.
Do not eat potatoes today.

Day 4: Soup + Bananas + Milk

Day 4 helps in giving energy from natural sugars in bananas and protein from milk.

Eat 3–4 bananas with cabbage soup.
Drink skim milk for strength and energy.

Day 5: Soup + Protein + Tomatoes

On this day, lean protein is added to repair muscles and improve strength.

Eat cabbage soup with 300–500 g of lean chicken or beef.
Add 5–6 fresh tomatoes to your meals.
Drink more water to cleanse your system.

Day 6: Soup + Vegetables + Lean Protein

This day combines protein and vegetables to provide strength and nutrients.

Eat cabbage soup with beef, chicken, or fish.
Add vegetables but avoid potatoes.

Day 7: Soup + Brown Rice + Vegetables + Juice

The final day is about energy balance with whole grains, vegetables, and natural juice.

Eat cabbage soup with brown rice and vegetables.
Drink 100% natural fruit juice.

Grocery Shopping Guide for 7 Days

To follow the cabbage soup diet plan for one full week, you need to prepare your grocery list in advance. Planning ahead helps you stay on track, avoid cravings, and save money. Having all items ready also makes cooking faster and easier.

Vegetables

Vegetables are the main part of the diet. They add fiber, vitamins, and minerals that support your body during low-calorie eating.

2–3 medium cabbages (main ingredient for soup)
10–12 onions for flavor and digestion
8–10 carrots for natural sweetness
7–8 celery stalks for crunch and fiber
10 tomatoes (fresh or canned)
7 bell peppers for extra taste and vitamin C

Grains and Protein

Protein and grains are only added on certain days of the plan. They help you stay full and protect your muscles.

Brown rice: 2 cups
Lean chicken or beef: 1–1.5 kg

Fruits

Fruits provide natural sugar, hydration, and important nutrients. Make sure to buy a variety so you do not get bored.

Apples, oranges, melons, and other seasonal fruits
Bananas (used on day 4)

Dairy

Dairy is very limited in this diet but still important for energy.

Skim milk: 2 liters

Smart Shopping Tip

Buy vegetables and fruits in bulk when possible. It not only saves money but also ensures you always have fresh food ready. You can chop and store some vegetables in airtight containers to save cooking time during the week.

Cabbage Soup Diet Benefits

The cabbage soup diet is a short-term meal plan that gives fast and visible results. Many people follow it when they want to slim down quickly or prepare for a special event. While it is not meant for long-term use, it does provide some clear benefits.

1. Quick Weight Loss

This diet is popular because it helps you lose weight fast. In just 7 days, many people experience a loss of 3 to 5 kg. The soup is very low in calories, so your body uses stored fat for energy while still keeping you full.

2. Low Cost and Simple to Prepare

One of the main advantages is that it does not require expensive items or complicated recipes. Most of the ingredients are basic vegetables such as:

Cabbage
Onions
Carrots
Celery

These are cheap, easy to buy, and quick to cook at home.

3. Reduces Bloating

The soup contains high amounts of water and fiber. These help remove extra salt and water from your body, which reduces bloating and makes you feel lighter.

4. Works as a Starter Diet

For many people, the cabbage soup diet works as a “starter plan.” It helps break unhealthy eating habits and gives a fresh push toward a balanced lifestyle. After completing the 7 days, you can slowly add protein, whole grains, and healthy fats to maintain long-term results.

Risks and Safety Notes

While the cabbage soup diet can help with quick weight loss, it also has some risks. This plan is not designed for long-term use, and following it without care may affect your health. It is important to understand the safety notes before starting.

1. Not for Long-Term Use

This diet is very low in calories and lacks many nutrients. It should only be followed for 7 days. Extending it for weeks can harm your body and slow down your metabolism.

2. Lack of Protein and Healthy Fats

Cabbage soup mainly provides fiber, vitamins, and water. It does not give enough protein or healthy fats that are needed for energy, muscle strength, and overall balance. Without these, you may feel weak.

3. Possible Weakness or Tiredness

Since the plan is low in calories, some people experience:

Headaches
Fatigue
Dizziness
Low energy

These side effects usually happen because your body is not getting enough nutrition.

4. Not Safe for Everyone

Children, pregnant women, or people with health problems should avoid this diet. It is not safe for those who need steady nutrition or have medical conditions.

5. Stop if You Feel Unwell

If you feel dizzy, sick, or too weak, it is best to stop the diet immediately. Always consult a doctor before starting, especially if you have any health concerns.

Expert Tips for Best Results

To get the most benefit from the cabbage soup diet, you should follow a few smart tips. These simple steps can make the plan more effective and easier to stick with for the full 7 days.

1. Stay Hydrated

Your body needs enough fluids to flush out toxins and reduce bloating. Drinking water also helps control hunger and supports digestion.

Aim for 8 to 10 glasses of water daily.
You may also drink unsweetened green tea or black coffee in small amounts.

2. Keep Physical Activity Light

Since this diet is low in calories, heavy exercise can make you feel tired. Instead, light movement is better during these 7 days.

Go for short walks or do gentle stretching.
Avoid high-intensity workouts that need too much energy.

3. Improve Flavor Naturally

Some people find cabbage soup bland, but you can make it tasty without adding calories.

Use herbs and spices like garlic, parsley, or black pepper.
Add lemon juice or chili for extra flavor.

4. Never Skip Meals

It is important to eat at the right times to maintain energy and avoid cravings. Always start with soup, then add other allowed foods for the day.

Eat soup before every meal to stay full.
Do not starve yourself, as it may cause weakness.

Variations of Cabbage Soup Recipe

The cabbage soup recipe can be adjusted in many ways to match your taste and nutrition needs. Small changes in spices, broth, or added ingredients can make the soup more enjoyable without losing its low-calorie benefit.

Spicy Version

If you enjoy bold flavors, a spicy version is a great choice. Adding heat makes the soup tastier and can even boost metabolism.

Mix in chili flakes, fresh ginger, or hot sauce.
Use garlic and black pepper for extra depth of flavor.

Vegetarian Version

This option is perfect for those who avoid meat or prefer plant-based meals. It still keeps the soup light and healthy.

Use only vegetable broth instead of chicken broth.
Add extra vegetables like zucchini or spinach for variety.

High-Protein Version

For people who need more energy, a high-protein variation works best. It helps reduce weakness and keeps you full for longer.

Add small pieces of boiled chicken breast or lean fish.
If vegetarian, add beans or lentils in limited amounts.

After the 7-Day Diet: What Next?

The cabbage soup diet is a short-term plan that can help you lose weight quickly. But what you do after these 7 days is even more important. If you return to old eating habits, the weight can come back fast. That is why you need to slowly add healthy foods and follow a balanced lifestyle.

Add Foods Slowly

After finishing the plan, your body needs time to adjust. Do not eat heavy meals right away. Start with simple and light foods so your digestion stays smooth.

Add healthy carbs like brown rice, oats, or sweet potatoes in small portions.
Include good proteins and fats such as eggs, fish, olive oil, and nuts.

Avoid Junk and Processed Foods

Your system is sensitive after a week of light eating. If you eat fried or sugary foods, you may feel bloated or gain weight again.

Skip fast food, fried snacks, and sodas for the first few days.
Focus on home-cooked meals made with fresh ingredients.

Build a Balanced Plate

Now is the right time to build long-term healthy eating habits. A balanced plate should have fruits, vegetables, protein, and whole grains.

Eat lean protein like chicken, fish, or beans to stay full.
Add colorful fruits and vegetables for vitamins and energy.

Stay Active Daily

Weight loss is not only about food. Light exercise will help keep your results. Regular movement also boosts energy and supports digestion.

Do walking, stretching, or yoga every day.
Slowly add strength training or cardio for better fitness.

Frequently Asked Questions (FAQs)

Q1: How much weight can I lose in 7 days?

Most people lose around 3 to 5 kilograms in one week on the cabbage soup diet. The exact number depends on your body type, lifestyle, and how strictly you follow the plan. Some may lose a little more, while others see slower results.

Q2: Is it fat loss or water loss?

In the first few days, most of the weight you lose is water weight because the body clears extra fluids. By the end of the week, if you stay active and follow the plan, you also burn some fat along with water.

Q3: Can I repeat the cabbage soup diet?

It is not safe to repeat the plan back-to-back. You should wait at least two weeks before trying it again. Using it too often can lead to weakness because it is low in protein and healthy fats.

Q4: What if I feel weak during the plan?

Feeling weak or tired can happen due to low calories. In such cases, drink plenty of water, take rest, and add a little protein like eggs or chicken if needed. If the weakness continues, stop the diet and consult a doctor.

Adding variety to your meals helps you stay motivated while following or after completing the cabbage soup diet. These simple and healthy recipes can balance your nutrition and give you more energy for the day. Each recipe is easy to prepare, budget-friendly, and suitable for everyday eating.

1. 30 High-Protein Meals

High-protein meals are important because they help you build strength, improve recovery, and keep you full for longer. You can enjoy lean chicken, fish, eggs, beans, or lentils in different styles.

Try grilled chicken with vegetables for lunch.
Add boiled eggs or chickpeas to your salad for extra protein.

2. Creamy Fruit Chaat

This recipe is light, refreshing, and a perfect snack option. Fresh fruits are mixed with low-fat yogurt to create a creamy texture without adding heavy calories. It is rich in vitamins, minerals, and natural sweetness.

Use apples, bananas, oranges, or pomegranate.
Mix with a spoon of honey or a pinch of cinnamon for flavor.

3. Healthy Overnight Oats

Overnight oats are a quick breakfast choice that saves time and keeps you satisfied. By soaking oats in milk or yogurt overnight, you get a soft and creamy meal ready in the morning. It is loaded with fiber, which supports digestion and long-lasting energy.

Add chia seeds or flaxseeds for more fiber.
Top with nuts, berries, or sliced banana for taste and nutrition.

Conclusion

The 7-day cabbage soup diet is a popular choice for people who want quick weight loss. It works fast because it is very low in calories and is made with simple foods like vegetables, fruits, and sometimes lean protein. Many use it as a short-term plan to kick-start their weight loss before moving to a more balanced lifestyle.

Short-Term Benefits

Works as a quick way to drop weight in a week.
Uses cheap and easy-to-find ingredients.
Can reduce bloating and make you feel lighter.

Why It Is Not Long-Term

While this plan is simple and low-cost, it is not a permanent solution. It lacks enough protein and healthy fats, which are very important for the body. To keep results:

Add whole grains, lean protein, fruits, and vegetables after finishing the plan.
Drink plenty of water and stay active with light to moderate exercise.

Safety Notes

This diet should only be followed for a short period. It is not safe to repeat again and again without breaks. People with medical conditions, pregnant women, and children should avoid it. Always talk to a doctor before starting to make sure it is safe for your health.

If you liked this cabbage soup recipe, we would love to hear from you. Your feedback helps others and makes this guide more useful. Sharing your thoughts also motivates us to keep bringing more simple and healthy recipes.

How You Can Support

Leave a comment below and tell us your experience with this diet.
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