The 7 day cabbage soup diet is a short-term, restrictive eating plan built around a homemade low-calorie soup that you consume at least twice per day for seven consecutive days. Alongside the soup, a rotating list of approved foods changes each day, creating a structured but very low-calorie approach that typically delivers 500-800 calories daily. This guide walks through the soup recipe, the day-by-day meal plan, and what to expect before you start, providing everything you need to follow this plan safely and effectively.
What Is the 7 Day Cabbage Soup Diet?
The 7 day cabbage soup diet is a short-term, restrictive eating plan built around a homemade low-calorie soup that you eat at least twice per day for seven consecutive days alongside a specific list of approved foods that changes each day. This diet typically delivers 500-800 calories per day, well below the standard adult daily requirement of 2,000-2,500 calories according to the USDA Dietary Guidelines (2020). It was not designed by a hospital or medical institution, despite older rumors, and instead circulated as a word-of-mouth plan in the 1980s with no official origin. Nutrition researchers classify it as a very-low-calorie diet (VLCD), a category that includes any plan providing fewer than 800 calories per day (National Institutes of Health, 2023). It works — if briefly — because of a large calorie deficit, not because cabbage has any special fat-burning property.
What You Need Before You Start
Before beginning the 7 day cabbage soup diet, it is essential to gather the right equipment and set realistic expectations to ensure a smooth experience. You will need one large pot with at least a 6-quart capacity, seven days with minimal physical demands since strenuous exercise is not recommended during this week, and medical clearance if you have diabetes, heart disease, kidney disease, or a history of disordered eating. Additionally, gather all ingredients for the soup base listed in the next section and prepare yourself for the reality that weight lost during this week is largely water and glycogen, not fat tissue.
- One large pot (at least 6-quart capacity)
- Seven days with minimal physical demands – strenuous exercise is not recommended during this week
- Medical clearance if you have diabetes, heart disease, kidney disease, or a history of disordered eating
- All ingredients for the soup base (listed in the next section)
- A realistic expectation: weight lost during this week is largely water and glycogen, not fat tissue
Step 1: Make the Cabbage Soup Base
This is the foundation of the entire diet, so it is important to make a large batch at the start and refrigerate or freeze portions for the week. The soup stores in the refrigerator for up to five days or in the freezer for up to three months, making it convenient to prepare in advance. Each serving is approximately 70-90 calories according to USDA FoodData Central (2023), and the recipe incorporates a variety of vegetables for flavor and nutrition.
Ingredients (makes approximately 12 servings)
| Ingredient | Amount |
|---|---|
| Green cabbage, chopped | 1 medium head |
| Green bell peppers, diced | 2 large |
| Celery stalks, sliced | 6 stalks |
| Yellow onions, diced | 2 large |
| Canned diced tomatoes | 2 cans (14.5 oz each) |
| Chicken or vegetable broth (low sodium) | 6 cups |
| Garlic cloves, minced | 4 cloves |
| Water | 4 cups |
| Salt, pepper, paprika | To taste |
Instructions
- Saute onions, garlic, and bell peppers in a large pot over medium heat for 5 minutes using a small amount of cooking spray or water.
- Add cabbage, celery, canned tomatoes, broth, and water.
- Bring to a boil, then reduce heat and simmer for 25-30 minutes until cabbage is tender.
- Season with salt, pepper, and paprika.
- Portion into containers for easy access throughout the week.
Step 2: Learn the Day-by-Day Food Rules
Each day of the diet has a fixed set of allowed foods beyond the soup, and these are not suggestions but rather the core structure of the plan. Sticking to the daily rules is essential for the diet to work as intended, and deviating from them can disrupt the intended calorie and nutrient balance. The following table outlines exactly what you can eat each day, followed by a list of foods that are never allowed during the entire seven-day period.
| Day | Allowed Foods (in addition to soup) |
|---|---|
| Day 1 | All fruit except bananas – eat as much as you like |
| Day 2 | All vegetables – raw, cooked, or canned with no oil; one baked potato with butter at dinner |
| Day 3 | Fruit and vegetables combined – no potatoes, no bananas |
| Day 4 | Up to 8 bananas and unlimited skim milk |
| Day 5 | 10-20 oz of beef (or chicken without skin), up to 6 fresh tomatoes; drink 6-8 glasses of water |
| Day 6 | Beef and vegetables – no potato |
| Day 7 | Brown rice, unsweetened fruit juice, and unlimited vegetables |
What is never allowed during all seven days:
- Alcohol
- Carbonated drinks (including diet soda)
- Bread, pasta, or any grain except Day 7 brown rice
- Fried food
- Any food not listed for that specific day
Step 3: Follow Each Day Correctly
Day 1 – Fruit Day
On the first day, you will eat the cabbage soup at least twice and supplement with any fruit except bananas. Melons, berries, and citrus are good choices because they have a high water content and keep hunger manageable. Avoid fruit juices and eat whole fruit only.
Day 2 – Vegetable Day
This day allows you to eat the soup and as many vegetables as you want. The one exception is that at dinner you can have one medium baked potato with a small amount of butter. Raw leafy greens, cucumbers, and steamed broccoli work well here. Avoid corn, peas, and beans as they are starchy and not part of the approved list.
Day 3 – Fruit and Vegetable Day
This is the most restrictive day of the diet. No potato and no banana are allowed. Eat the soup along with a mix of the fruit options from Day 1 and the vegetable options from Day 2.
Day 4 – Banana and Milk Day
This is the day most people find strange, but it has a purpose. You can have up to 8 bananas and as much skim milk as you want. The logic is that the potassium and carbohydrates from bananas help reduce sugar cravings during the second half of the week. Eat the soup at least twice.
Day 5 – Protein Day
On this day, eat 10-20 ounces of beef (lean cuts like ground beef or sirloin) or skinless chicken breast along with up to six tomatoes. Drink extra water today, at least 6-8 full glasses, to help the body process the increased protein load. Eat the soup at least once.
Day 6 – Beef and Vegetables Day
This day is similar to Day 5 but without the tomato limit. Eat beef and any non-starchy vegetables you like, along with the soup. Most people find this day easier than Day 5 because the variety is slightly broader.
Day 7 – Brown Rice Day
The final day allows brown rice, vegetables, and unsweetened fruit juice. This is the closest the diet gets to a balanced day. Eat the soup at least once and drink plenty of water.
Step 4: Manage Common Problems During the Week
Most people run into the same three issues during this diet. Here is what causes each one and what to do about them.
| Problem | Likely Cause | What to Do |
|---|---|---|
| Headaches on Days 1-2 | Caffeine withdrawal or low blood sugar | Reduce caffeine gradually before starting; eat fruit on Day 1 throughout the day rather than in one sitting |
| Fatigue or dizziness | Very low calorie intake | Rest more than usual; avoid intense workouts this week |
| Bloating and gas | High fiber intake from cabbage and vegetables | Drink more water; reduce raw cabbage portions and use more cooked cabbage |
| Hunger spikes | Not eating enough soup | Eat soup more frequently – there is no limit on servings |
Step 5: Finish the Week and Transition Off Safely
Do not extend the diet past seven days. A 2021 review published in the journal Nutrients found that very-low-calorie diets extending beyond two weeks without medical supervision increase the risk of nutrient deficiency, muscle loss, and metabolic slowdown (Nutrients, 2021).
After Day 7, reintroduce normal foods gradually over two to three days rather than returning to a full diet immediately. Start with lean proteins, whole grains, and cooked vegetables before adding heavier or processed foods. This reduces the chance of digestive discomfort and helps stabilize the rapid weight changes of the past week.
Any weight loss beyond the first week requires a different, sustainable approach. A standard calorie deficit of 500 calories per day produces roughly 1 pound of actual fat loss per week (Mayo Clinic, 2023), which is slow compared to the cabbage soup diet but keeps the weight off long-term.
Common Mistakes to Avoid With the 7 Day Cabbage Soup Diet
Avoid these common pitfalls that can undermine your results or cause unnecessary discomfort during the diet.
- Skipping the soup to save time: The soup is the calorie and volume anchor of the diet. Skipping it and eating only the daily allowed foods usually leads to either too few calories or overeating the allowed foods.
- Adding forbidden foods “just this once”: Small additions like salad dressing, flavored yogurt, or a slice of bread can add 200-400 calories to a day already calibrated to a strict deficit. It undermines the structure.
- Doing intense exercise: At 500-800 calories per day, there is not enough fuel for strength training or high-intensity cardio. Light walking is fine. Pushing harder risks fatigue, dizziness, and injury.
- Repeating the diet immediately after: Most dietitians recommend waiting at least two weeks before doing another round. Back-to-back cycles without a break are associated with nutrient deficiencies, particularly in protein, iron, and B vitamins (Academy of Nutrition and Dietetics, 2022).
Frequently Asked Questions About the 7 Day Cabbage Soup Diet
What is the 7 day cabbage soup diet?
The 7 day cabbage soup diet is a short-term, low-calorie eating plan where you eat homemade cabbage soup daily for one week alongside a different set of allowed foods each day. It typically delivers 500-800 calories per day and is intended to produce rapid short-term weight loss.
How much weight can you lose on the cabbage soup diet in 7 days?
Most people lose 5-10 lbs (2.3-4.5 kg) over the seven days. The Cleveland Clinic notes that most of this is water weight and stored glycogen, not fat tissue (Cleveland Clinic, 2023). Some fat loss may occur due to the severe calorie deficit, but it is a smaller portion of the total number on the scale.
Is the cabbage soup diet safe?
For healthy adults without underlying conditions, one week is generally considered low-risk. It is not safe for people with diabetes (due to blood sugar swings), kidney disease (high protein on Days 5-6), heart conditions, or a history of disordered eating. Consult a doctor before starting if any of these apply.
Can you exercise while on the cabbage soup diet?
Light activity like walking is fine. Intense exercise – running, weight training, or high-intensity interval training – is not advisable during the week because calorie intake is too low to safely fuel that level of output. You risk fatigue, dizziness, and muscle breakdown.
What can you drink on the cabbage soup diet?
Water is the primary drink – aim for at least 6-8 glasses per day. Unsweetened black coffee and plain tea are generally allowed. Alcohol, carbonated drinks, fruit juices (except on Day 7), and any sweetened beverages are off the plan for the full seven days.
Will the weight come back after the cabbage soup diet?
Yes, a significant portion typically returns within one to two weeks of resuming normal eating. Much of the initial loss is water weight, which comes back as the body re-stores glycogen (Mayo Clinic, 2023). Long-term fat loss requires a sustained calorie deficit over weeks or months, not seven days.
Can vegetarians or vegans follow the cabbage soup diet?
Yes, with modifications. Replace beef and chicken on Days 5 and 6 with lentils, tofu, or tempeh for protein. Use vegetable broth in the soup base. The rest of the plan – fruit, vegetables, bananas, skim milk, brown rice – is either vegetarian or easily swapped for plant-based alternatives.
Summary
To wrap up, here are the key takeaways for success on the 7 day cabbage soup diet. Make a large batch of cabbage soup before Day 1 and store portions for the week. Follow the daily food rules exactly – each day has a specific allowed food list. Drink at least 6-8 glasses of water every day and avoid alcohol, carbonated drinks, and bread. Avoid intense exercise during the week. Stop after Day 7, reintroduce foods gradually, and wait at least two weeks before repeating.
