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Fat Flush Soup Recipe

Makes 10-12 cups (Serving Size is 2 to 3 cups)

5.0 from 6 reviews
Fat Flush Soup Recipe
Recipe type: Soup
  • 2 tsp. olive oil
  • 1 ΒΌ lbs. lean ground beef, turkey or chopped chicken*
  • 1 large onion, peeled and chopped
  • 1 large red, orange and/or green pepper, seeded and chopped
  • 1 large zucchini or yellow squash, chopped
  • 8 oz. mushrooms, chopped
  • 2 cloves garlic, peeled and chopped
  • 1 bottle (46 oz.) reduced-sodium tomato or vegetable cocktail juice
  • 1 can (15 oz.) pinto, garbanzo or black beans, rinsed and drained
  • 1 can (14 oz.) crushed tomatoes
  • 1 Tbs. fresh lime juice
  • 1 Tbs. ground cumin
  • ⅛ tsp. cayenne pepper, or to taste
  • ΒΌ cup each fresh cilantro and parsley leaves, chopped
  1. In sauce pot over medium-high heat, cook oil 30 seconds or until heated.
  2. Add beef, turkey or chicken and cook 5 minutes or until cooked through, stirring occasionally.
  3. Remove from skillet; drain, if desired.
  4. In same sauce pot, cook onions, peppers, zucchini, mushrooms and garlic for 5 minutes or until vegetables are crisp-tender, stirring occasionally.
  5. Stir in next 6 ingredients and cooked meat.
  6. Add up to 1 cup water to thin soup, if desired.
  7. Cover and bring soup just to a simmer (do not let boil).
  8. Reduce heat to medium-low and let simmer 20 minutes, stirring occasionally.
  9. Stir in cilantro and parsley; cover and let simmer 5 minutes more.

Garnish with shaved Parmesan cheese, if desired. Soup can be stored up to 5 days in the refrigerator or frozen for 2-3 weeks.

For vegetarian option, omit meat and add another can of beans.
Omit the beans for Phase 1.

Read more about the Fat Flush Soup Diet here.

Comments (108)

  • Jenae September 9, 2013 - 2:41 pm Reply

    I wanted to try the Fat Flush diet soup and wondering the details, such as, breakfast meal, any snacks allowed

    5:40 pm On the website for breakfast it stated body protein smoothie…any brand?

    • admin September 10, 2013 - 7:45 am Reply

      Hi Jenae! Check out details to the plan here >> http://www.fatflush.com/fat-flush-soup-diet

      Snacks are allowed, however keep it healthy. (ie fresh fruits or veggies) We recommend the Fat Flush Whey or Body (plant-based) protein powders found here >>

      • helen October 8, 2013 - 3:18 pm Reply

        Is there another protein that can be used other than your brand?

        • admin October 10, 2013 - 8:21 am Reply

          Hi Helen! We can’t be sure of other brands’ quality of product. We formulated our own protein powder to be sure there was a product available of the purest standard- no GMOs, added fillers, artificial flavoring, heavy metals, soy, nor synthetic ingredients and chemicals. (Most brands can’t say that and they’re dangerous for your health.)

          If you’re shopping around for protein powders, the most important thing we can say is check labels, carefully! A good protein powder simply doesn’t require 500 ingredients- and shouldn’t contain them.

  • Heather October 3, 2013 - 7:26 am Reply

    Are kidney beans an acceptable substitute?

    • admin October 3, 2013 - 2:26 pm Reply

      Hi Heather! Kidney beans are ok to use in this recipe!

  • Shannon October 13, 2013 - 5:19 pm Reply

    Hi, I was wondering if you could tell me how much protein per serving this soup has? I looked for nutritional information, perhaps I just missed it.

    • admin October 14, 2013 - 9:24 am Reply

      Hi Shannon! The amount of protein will vary by “chef”. πŸ˜‰ With the many variations available in the recipe, it will depend on the meat you choose, the beans, any veggies you leave out, etc. There are some really great online resources available, thought, that you can plug-in the exact ingredients you used to get the nutritional numbers associated.

  • lisa November 13, 2013 - 10:47 am Reply

    can you use seitan or tofu instead of more beans? is this diet done for 5 days like the metabolism booster one?

    • admin November 14, 2013 - 8:40 am Reply

      Hi Lisa! Tofu can be used instead of meat or the extra beans. πŸ™‚ 5 days is usually the approximate duration (because that’s how long most soup batches last), but there is no set length of time- some people make double batches and stay on it for up to 2 weeks! Listen to your body and do what feels right to you!

  • Jinal November 14, 2013 - 6:29 am Reply

    I am Vegetarian Can I make this soup without beef in it?

    • admin November 14, 2013 - 8:42 am Reply

      Hi Jinal! As stated above, for a vegetarian option omit the meat and add extra beans. πŸ™‚

  • Barbara November 15, 2013 - 8:01 pm Reply

    I really like the soup and have a granddaughter that wants to do it also. I remember in one article that was published about the soup different veggies were listed for different things that might be wrong with you. Like add this if you have a tendency towards this:— I would really like to see that list again. I just remember eggplant was one but can’t remember the rest.

    • admin November 18, 2013 - 12:21 pm Reply

      Hi Barbara! So glad to hear you enjoy our recipe! Those personalized adjustments and additions are available through the “Read More” link at the bottom of the article (http://www.fatflush.com/blog/fat-flush-soup-diet/).

      Best of luck to you! (And to your granddaughter!) πŸ™‚

  • viv November 20, 2013 - 9:41 am Reply

    is it acceptable to work out while on the slimming soup diet?

    • admin November 20, 2013 - 1:36 pm Reply

      Hi Viv! Workouts are ok, just try not to hit it too hard. Your calorie intake will be to low for really strenuous exercising.

  • Lissette Rodriguez December 4, 2013 - 11:50 am Reply

    I started today with the diet and the soup is amazing. Very flavorful and filling. I know it says serving size 2 to 3 cups but 1 cup filled me up very much. Is that going to affect results.

    • admin December 4, 2013 - 11:58 am Reply

      Hi Lissette! So glad you like it!! If 1 cup satisfies your tummy, then just have 1 cup per serving. (We never encourage overeating.) πŸ˜‰

  • Alex December 27, 2013 - 3:13 pm Reply

    I am one of those people who absolutely hate cilantro and think it tastes like soap. It makes me gag terribly. Is there anything I can substitute for the cilantro?

    • admin December 30, 2013 - 8:31 am Reply

      Hi Alex! Feel free to leave it out; try some other herbs instead! (fresh parsley, dill, etc.)

  • Michele January 8, 2014 - 7:33 am Reply

    This soup looks delicious! Would there be any harm in adding a lil cabbage?

    • admin January 8, 2014 - 8:17 am Reply

      Hi Michele! Adding cabbage would be fine! πŸ™‚

  • Trela January 28, 2014 - 8:47 am Reply

    Is this soup recommended if you are trying to lower your cholesterol and blood pressure?

    • admin January 29, 2014 - 8:38 am Reply

      Hi Trela! The FF Soup can absolutely help lower cholesterol and blood pressure!

  • Jan February 7, 2014 - 1:04 pm Reply

    I love this soup. I just have one problem with it. When I reheat it it the microwave, the chicken gets dry, tasteless, and chewy. I don’t eat red meat. Any suggestions how to avoid this. I tried the ground turkey. Same thing.

    • admin February 10, 2014 - 8:20 am Reply

      Hi Jan! Glad you enjoy our soup! πŸ™‚ Poultry can be tricky to reheat, with nearly any recipe, just because of it’s composition. (Not alot of fat to keep it moist.) Something that works for us is to season the meat as you’re browning it so it is absorbing those flavors while it cooks. You can also try adding 1/2 – 1 cup of low sodium chicken broth (or vegetable broth) to the soup. That can help keep it moist.

      • Jan February 10, 2014 - 9:42 am Reply

        Thanks I’ll try it

    • Cora December 3, 2017 - 5:54 pm Reply

      Just don’t reheat it in the microwave. Microwave ovens have been banned in Russia since 1976 because of what it does to the food. It’s just not healthy and can make some foods carcinogenic, protein especially.

  • Liza February 10, 2014 - 2:45 pm Reply

    So you can have a fat flush body protein smoothie for breakfast then for lunch and dinner the soup

    • admin February 11, 2014 - 8:41 am Reply

      Hi Liza! Absolutely! πŸ™‚

  • Ayesha February 11, 2014 - 1:53 am Reply

    hi..hru?ur recipe sounds great but i m not able to find tomato n vegetable soup can i use seperate tomato n seperate vegetable juice ..waiting for reply thanx

    • admin February 11, 2014 - 9:13 am Reply

      Hi Ayesha! The recipe calls for either tomato or vegetable juice. Tomato juice is fairly common in most grocery stores- check in the juice aisle or next to the canned tomatoes. Be sure to watch for ‘low sodium’ brands.

  • Ayesha February 12, 2014 - 1:16 pm Reply

    thankss alot

  • Ayesha February 14, 2014 - 11:50 pm Reply

    Hi can we use ..brown bread in breakfast n skimmed milk tea ..waiting for replyy

    • admin February 17, 2014 - 8:39 am Reply

      We suggest a high-protein breakfast, such as eggs or a protein smoothie. Grains and dairy aren’t approved for the detox phases of Fat Flush; try to cut them out as they may impede results. Also, feel free to join our Fat Flush Community to hear from others on the plan! (ask questions, get advice, share results, and more!) Hop on over >> http://community.fatflush.com/

  • Ayesha February 16, 2014 - 12:23 am Reply

    Can we use kidney red beans also in the recipeee

    • admin February 17, 2014 - 8:27 am Reply

      Kidney beans are ok to use in this recipe! πŸ™‚

  • Shawn February 24, 2014 - 9:01 pm Reply

    Is there another option instead of zucchini or squash? I’m not a fan of either of them. Thanks!

    • admin February 25, 2014 - 8:03 am Reply

      Hi Shawn! Zucchini and squash are included in this recipe because of their highly valuable nutritional content: vitamins A, B, and C, plus potassium, magnesium, folate, riboflavin and fiber. Leave them out if you choose, but there is no substitute we can advise that will yield the same effect (and results).

  • Nancy February 26, 2014 - 7:00 pm Reply

    Instead of the smoothie, can I have 2 mugs of hot water with lemon juice, honey, and ginger instead…. I usually have 2 of these every morning and when i go to bed at night, only i exempt the ginger at bedtime?

    • admin February 27, 2014 - 8:54 am Reply

      Hi Nancy! The hot lemon water is awesome for cleansing your liver and having it first thing in the morning is fabulous- however, we still advise the smoothie. You need the protein (FF protein powders have 20 grams per smoothie), not to mention the vitamins and nutrients from the fruit.

  • Martha May 30, 2014 - 9:47 am Reply

    Just curious if you could use turkey italian sausage?

    • Admin June 2, 2014 - 8:54 am Reply

      Hi Martha! Sausage is processed with lots of flavorings and additives- some of which aren’t so great. We recommend “naked” lean protein as that is the only way to be in absolute control of what it contains.

  • Charlotte May 30, 2014 - 6:58 pm Reply

    I do not see salt or pepper in the recipe. Is that “permissible to be added?

    • Admin June 2, 2014 - 8:58 am Reply

      Hi Charlotte! We don’t recommend use of salt & pepper as they alter the pH level in your body. Try the recipe without salt & pepper– I think you’ll find it’s quite yummy without! (Note: some people do need them to regain- and retain- pH balance. Consult your healthcare practitioner if you think this might be the case.)

      • Car April 16, 2019 - 5:02 am Reply

        I was amazed that it didn’t need the salt or pepper! The soup was SO delicious!!! Great recipe.

  • Maggie June 17, 2014 - 1:07 pm Reply

    Is the soup allowed on the phase one detox. I have an older book

    • Admin June 20, 2014 - 7:15 am Reply

      Hi Maggie! Absolutely! (Omit the beans for Phase 1, though.) Thanks!

  • Maggie July 2, 2014 - 2:47 pm Reply

    I tried and loved a french cut green bean salad with Japanese radishes and a apple cider vinegar dressing that I got on line. Now I cannot find the recipe. Can anyone help?

    • Admin July 3, 2014 - 1:04 pm Reply

      Hi Maggie! Hmm that recipe isn’t ringing a bell- although it does sound yummy! (And Fat Flush-friendly!)

  • mary September 17, 2014 - 4:39 am Reply

    could you please tell me if you can have a salad with the soup in the evening for you dinner?

    • Admin September 17, 2014 - 9:07 am Reply

      Hi Mary! You can definitely have a salad! (Try it with one of our Fat Flush salad dressing recipes! They’re delicious- and won’t be packed with the salt & sugar of premade dressings.) πŸ˜‰

  • Pat September 22, 2014 - 8:41 pm Reply

    Could I add pumpkin to this soup?

    • Admin September 23, 2014 - 8:55 am Reply

      Hi Pat! If you’re trying to lose weight by following the Fat Flush Soup Diet protocol, pumpkin isn’t recommended- it is a starchy vegetable.

  • Deby ybarra October 3, 2014 - 2:53 pm Reply

    I think all the questions and answers are great thank you

  • Elizabeth Mauricio October 3, 2014 - 4:22 pm Reply

    This sounds so much like a Mexican soup I make, but I see no cabbage, potatoes or carrots. Will adding these make a difference ???

    • Admin October 7, 2014 - 8:54 am Reply

      Hi Elizabeth! Adding a bit of cabbage to the soup is ok, but potatoes and carrots aren’t recommended. Potatoes are too starchy, and carrots contain a high amount of sugar. (There is already quite a bit of natural sugars because of the tomatoes.)

  • Phyllis Olshewski October 4, 2014 - 6:12 am Reply

    I want to tty the soup diet. I am not over wdight but I love any kind of home made soup. I am 82yr old still working everyday at my office. my problem is the skin on my arms is getting saggy I hate to wear short sleeves Question… will it take away any more of the fat that i need to plump up my skin on the arms? I will bet I am not the only one with this problem Thanks

    • Admin October 7, 2014 - 10:33 am Reply

      Hi Phyllis! You shouldn’t lose a significant amount of weight unless you follow the Fat Flush Soup Diet protocols. You can even add more beans or starchy vegetables to the soup if you are trying not to lose weight.

  • Diane October 4, 2014 - 7:41 am Reply

    I have never seen the Fat Fush Diet or recipes. I saw this recipe on facebook and thought I would try it. Wish me Luck! I need to lose weight.

    • Admin October 7, 2014 - 10:01 am Reply

      Hi Diane! Good luck!! πŸ™‚ Let us know how you’re doing!

  • elsa gale October 4, 2014 - 9:01 am Reply


  • Sally Mendez October 14, 2014 - 9:48 pm Reply

    Hi Admin, I can omit the meat for shrimp?

    • Admin October 15, 2014 - 8:36 am Reply

      Hi Sally! Go for it! πŸ™‚

  • Sue October 15, 2014 - 12:35 pm Reply

    Do you have a metric conversion for this recipe. Thanks so much.

    • Admin October 15, 2014 - 1:04 pm Reply

      Hi Sue! We don’t have one available- however, Google has some really useful metric conversion charts that are convenient and easy to use. Thanks!

  • Lisa October 15, 2014 - 2:32 pm Reply

    I’m trying to make a version with chicken. Some members of my family are very put off by the Cumin I added for the Beef version I made earlier. Is there a list of spices I could use to flavor a chicken version? Sage? Oregano?

    • Admin October 16, 2014 - 9:11 am Reply

      Hi Lisa! Cumin is included in the recipe -and Fat Flush Plan- because it carries major health properties. (It is high in potassium, iron, and thiamine, plus researchers have found that cumin stimulates the secretion of pancreatic enzymes, thereby aiding digestion and absorption of nutrients. Especially important are the properties in cumin that scavenge free radicals to help rejuvenate the liver.) That being said, of course feel free to replace the cumin, or use less than the recipe calls for! However, if you are following the recipe/FF Soup Diet to lose weight, we can’t be sure of the results you will achieve.

  • Linda November 12, 2014 - 5:06 am Reply

    I’ve made the soup several times before, however my acid reflux has worsened. Can I use 1/2 tomato juice and 1/2 vegetable broth to cut down on the tomato acidity?

    • Admin November 12, 2014 - 11:46 am Reply

      Hi Linda! You can certainly try the 1/2 & 1/2 to lessen the acid. Just be sure to look for no-salt-added broth! (As always, we can’t be sure of the results you will see if you stray from the original recipe. That being said, sticking to every other aspect of the recipe -and plan- should keep you on the right track!) Best of luck!

  • Juliet Brazil February 17, 2015 - 2:13 am Reply

    Hi, Just made the soup, but could only get a butternut squash. Everything else spot on. Smells great! Will try it tonight. I always have salad with salmon, sardines or tuna for lunch, and 2 poached eggs on baby leaves for breakfast, so I am just going to replace my main meal with this. Thanks.

  • Mindy February 24, 2015 - 5:43 pm Reply

    What are the nutritional facts for the fat flush soap?

    • Admin February 25, 2015 - 8:38 am Reply

      Hi Mindy! (Please see above comments/replies regarding nutritional facts & calorie count.) It will vary for each batch, depending on the add-ins you use and in what increments. There are lots of free online resources available online that can help.

  • Nicole March 8, 2015 - 1:15 pm Reply


    Could the “1 bottle (46 oz.) reduced-sodium tomato or vegetable cocktail juice” be replaced by organic chicken stock or veggie stock?
    Love soup not so much the tomatoes

    • Admin May 11, 2015 - 8:51 am Reply

      Hi Nicole, you can replace the tomato juice with veggie or chicken stock – just make sure it’s low-sodium!

  • Lanetta June 29, 2015 - 1:14 am Reply

    Hi. I have just come across this plan. I’m headed to the store today to get the ingredients for the soup. I was wondering, how long should I stay on the fat flush soup plan? Thank you

    • ffadmin October 7, 2015 - 10:25 pm Reply

      Hi Lanetta, you can do the plan for 1 to 2 weeks depending on your goals. Try mixing it up with different ingredients like eggplant, spinach or seaweed to optimize the health benefits.

  • Becca October 29, 2015 - 9:14 pm Reply

    Can I cook this in a crockpot instead?

  • April November 14, 2015 - 5:45 pm Reply

    I was curious what the expected weight loss will be after following the soup recipe for one week? Is it comparable to the cabbage soup weight loss soup as far as weight loss?

  • Marion Raimey March 24, 2016 - 12:12 am Reply

    Is this anything like the cabbage soup diet?

    • ffadmin June 13, 2016 - 4:34 pm Reply

      It is similar in that it uses soup as the main component of the plan. Otherwise, it’s a different plan.

  • James driza January 30, 2017 - 2:18 pm Reply

    Can you please tell me how many calories are in a cup of the soup I cannot find the information anywhere thank you.

    • ffadmin February 1, 2017 - 4:59 pm Reply

      Hi James – we would estimate around 200 calories per serving, however, there can be a lot of variance depending on the specific ingredients you use.

  • Mary February 21, 2017 - 7:21 pm Reply

    Does mushrooms play an important part in the soup? I’m not a fan of mushrooms, but if it will take away from the effectiveness of the soup I will try to stomach them.

    • ffadmin February 21, 2017 - 8:54 pm Reply

      Hi Mary – feel free to omit the mushrooms if you would rather not have them!

  • Maria February 25, 2017 - 4:28 pm Reply

    I am allergic to tomatoes and beans. Can I use quinoa instead of the beans and omit all the tomatoes? Maybe more both?

    • ffadmin February 27, 2017 - 5:36 pm Reply

      Hi Maria – You can use broth as a substitute for the tomato juice and tomatoes and add additional veggies. You can also simply omit the beans.

  • Jennifer June 22, 2017 - 9:38 pm Reply

    Hi, I made the soup today and to my surprise, it was good😊. I’m curious of how long must I eat the soup to lose 20 lbs? Are there any testimonies out there?

    • ffadmin June 23, 2017 - 2:47 pm Reply

      Hi Jennifer – Many people have been successful incorporating the soup into their diet – we would recommend following the soup program for up to two weeks (soup for two meals daily and one meal) if you’d like – here’s more detail – http://fatflush.com/fat-flush-soup-diet/. In addition, you will probably get the best results with the complete Fat Flush Plan – which you’ll find in The New Fat Flush Plan book. Come join us over on our facebook group where you’ll find wonderful support http://www.facebook.com/groups/fatflushcommunity

  • Alyssa January 2, 2018 - 2:04 am Reply

    I could not love this soup more.

  • Lois Shaw January 3, 2018 - 4:45 pm Reply

    This will be my 3rd time making the soup!! It’s the best ever aiding with weight reduction…this is the only soup my husband will endulge in and he works out heavy everyday.

  • jacqueline March 12, 2018 - 12:34 am Reply

    How much weight can you lose eating just this for a week?

    • ffadmin March 20, 2018 - 6:38 pm Reply

      Hi Jacqueline – The soup diet is a great program but weight loss results can vary depending on a number of individual factors. Some of our Fat Flush Soup Dieters have lost as much as 5-7 lbs in a week!

  • Shelia May 24, 2018 - 2:02 am Reply

    This soup is by far one of the best soup I’ve eaten.

  • Brittany July 10, 2018 - 7:19 pm Reply

    Can the beans be substituted with something else? Will it impact the effect of the soup if beans are left out altogether?

    • ffadmin July 10, 2018 - 7:42 pm Reply

      Hi Brittany – Their is no problem by omitting the beans. If you are on phase 1 of the Fat Flush Plan, you do want to omit the beans from the recipe. Hope this information helps!

      – UNI KEY Staff

  • Dawn Silva July 19, 2018 - 6:29 pm Reply

    I don’t like tomatoe or vegetable juice, can I substitute for vegetable broth?

    • ffadmin August 9, 2018 - 3:59 pm Reply

      Hi Dawn – Absolutely! πŸ˜‰

  • Amy Carlson September 10, 2018 - 4:55 pm Reply

    Can I cook this in a crockpot and if so how long would you recommend

    • ffadmin September 17, 2018 - 7:01 pm Reply

      Hello Amy – Yes, this soup can be cooked in a crockpot. Cook, covered, on low 4-6 hours or until vegetables are tender. Hope this information was helpful!

  • Kim September 17, 2018 - 1:46 am Reply

    Is this soup okay for type 1 diabetics? I will follow exact recipe and servings, would you know the carb count? It sounds so delicious and my roommate swears by it πŸ™‚

    • ffadmin September 17, 2018 - 7:45 pm Reply

      Hello Kim – Yes! It is perfectly okay for a type 1 diabetic.

  • alex September 18, 2018 - 4:02 pm Reply

    Hello, does anyone know many calories are in a 2 cup serving size of this soup??

  • Mandy Yeoman October 9, 2018 - 3:57 am Reply

    Is this soup okay for someone with Hashimoto’s disease?

    • ffadmin October 11, 2018 - 4:31 pm Reply

      Absolutely, Mandy!

  • Gloria Carter January 24, 2019 - 1:08 pm Reply

    Do you have a recipe for the strawberry smoothie?

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