Original Cabbage Soup Diet Recipe
Original Cabbage Soup Diet Recipe
The Original Cabbage Soup Diet has been a popular way to lose weight quickly since the mid-1900s. This low-calorie plan lets you eat as much cabbage soup as you want, plus certain foods each day to support detox and fat burning.
What Is the Cabbage Soup Diet?
The diet says you can lose 10 pounds in a week by eating a basic vegetable soup.
The diet began in the 1950s, possibly in hospitals preparing patients for surgery, but its exact origin is unknown.
Versions such as Sacred Heart or Military Cabbage Soup became popular in the 1980s, spreading through newspapers and word of mouth.
Fascinating History
No medical institution claims to have created the diet, even though some myths connect it to Johns Hopkins.
Food historians believe the diet may trace back to World War I, when “Doughboy” soups helped prevent scurvy.
By the 1970s, people were sharing the recipe informally, passing it along without any official publication.
Why Try It Today?
It’s a good way to kickstart healthier eating or quickly lose water weight.
The high-fiber cabbage promotes fullness on few calories, aiding portion control.
Use this diet only for a short time to reset before returning to balanced meals.
Core Ingredients List
Here’s what you’ll need for one big pot, which makes about 10 to 12 servings:
- 1 large green cabbage, shredded (about 2 lbs)
- 6 carrots, sliced
- 4 celery stalks, diced
- 2 onions, chopped
- 1 green bell pepper, sliced
- 4 garlic cloves, minced
- 28 oz canned diced tomatoes (no salt added)
- 8 cups low-sodium vegetable broth
- 2 bay leaves
- 1 tsp black pepper
- Optional: 1 tsp thyme or oregano for depth
These ingredients make a hearty, broth-based soup packed with vitamins A, C, and K.
Step-by-Step Soup Recipe
Preparation takes about 15 minutes, and cooking takes another 45 minutes.
- Heat 2 tablespoons of olive oil in a large pot over medium heat. Sauté the onions, garlic, bell pepper, carrots, and celery for 5 to 7 minutes, until soft.
- Add the shredded cabbage and stir for about 3 minutes, until it starts to wilt.
- Pour in the tomatoes with their juice, broth, bay leaves, pepper, and any herbs. Bring everything to a boil.
- Lower the heat to a simmer, cover the pot, and cook for 30 to 40 minutes until veggies are tender.
- Take out the bay leaves. If you prefer a smoother soup, blend it lightly.
Store the soup in the fridge for up to 5 days or freeze it. If it gets too thick, add a little water when reheating.
The Classic 7-Day Meal Plan
Eat as much soup as you want each day. Add the foods listed for each day for more variety and nutrients.
Day 1: Fruit Focus
Soup + any fruits except bananas. Drink water or black coffee/tea.
Day 2: Vegetable Day
Soup + leafy greens, baked potato, evening. Skip fruits, starchy veggies.
Day 3: Fruit and Veggies
Soup + fruits and veggies. No potatoes or bananas.
Day 4: Banana Bonanza
Soup + up to 8 bananas + skim milk. Potassium balances sodium.
Day 5: Beef and Tomatoes
Soup + 10-20 oz lean beef + 6 tomatoes. Stay hydrated.
Day 6: Beef and Greens
Soup + lean beef + greens. No starches.
Day 7: Brown Rice Finish
Soup + brown rice + veggies + unsweetened juice.
These portions keep daily calories under 1,000, which leads to quick results.
Pro Cooking Tips
Chop your vegetables into even pieces so they cook evenly. A mandoline can help you do this quickly—flavor with fresh ginger or chili flakes for more flavor. Make a double batch and divide it into containers for busy days. Watch the sodium in your broth to avoid bloating. Choosing organic broth is a good option.
I’ve written recipes for years, and I like to add turmeric for its anti-inflammatory benefits.
Nutrition Breakdown
Each cup of soup has about 50 calories, 10 grams of carbs, 2 grams of protein, 1 gram of fat, and 4 grams of fiber.
Loaded with antioxidants from cabbage, it fights inflammation.
Low glycemic index stabilizes blood sugar during restriction.
Health Benefits Explained
High water content hydrates while flushing toxins via fiber.
Cabbage contains glucosinolates, which support gut health and help with digestion.
Using the diet for a brief period can help curb cravings and teach mindful eating habits.
This diet isn’t a miracle solution, but it works well when combined with exercise, such as walking.
Potential Drawbacks
Cruciferous vegetables like cabbage can cause gas. Chew your food slowly and try adding fennel seeds to help.
There may be some nutrient gaps, so this diet is not meant for long-term use. After a week, return to eating whole foods.
Consult a doctor if diabetic or pregnant.
Smart Variations
Spicy Kick: Add jalapeño and cumin for a metabolism boost.
Protein-Packed: Stir in lentils on veggie days for satiety.
Indian Twist: Use cumin, coriander, and curry leaves—fits my South Indian roots.
Vegan Only: Swap beef for tofu or tempeh seamlessly.
These changes keep the diet interesting without extra calories.
Post-Diet Transition
Day 8: Add lean proteins and whole grains gradually.
Weigh yourself once a week instead of every day to better track real fat loss.
Add strength training to your routine for lasting muscle tone.
I’ve helped hundreds of people with this diet, and I’ve found that being consistent is more important than losing weight quickly.
Serving Suggestions
Serve the soup hot in mugs for a quick and easy snack.
Add a squeeze of lemon or sprinkle fresh herbs on top for extra flavor.
On Day 7, pair the rice with a side salad to help you feel full.
FAQs
How much weight can you lose on the Cabbage Soup Diet?
Typically 5-10 lbs in 7 days, mostly water and initial fat.
Is the Cabbage Soup Diet safe for everyone?
Safe in the short term for healthy adults; consult a doctor for conditions.
Can you eat the cabbage soup every day?
Yes, unlimited soup daily provides base calories and fiber.
What if I get hungry on the Cabbage Soup Diet?
Extra soup or allowed fruits/veggies can effectively curb hunger.
How often can you repeat the Cabbage Soup Diet?
Once monthly max; follow with balanced eating at all times.