Fat Flush Soup Recipe

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 ¼ 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
  • ¼ 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.

Fat Flush Soup Diet: FAQs

Fat Flush Soup Diet: FAQs

The Official Fat Flush Soup (FAQs)Q. Is there a vegetarian option for this recipe?
A. Absolutely! Simply omit the meat and add extra beans.

Q. Can tofu be used instead of more beans?
A. Tofu or tempeh is approved, but only for once or twice a week.

Q. Is it ok to substitute the other meats for a fish of some sort?
A. The lean meats in this recipe are important to give you a solid source of protein while you’re on the diet. If you’re leaving them out, we’d recommend adding a few extra beans. Fish can be substituted, but we can’t be sure of the results you will see, as this isn’t part of the protocol.

Q. Are the beans necessary to be successful on the Fat Flush Soup Diet? They often upset my stomach or make me feel bloated.
A. You’ll be fine if you leave out the beans, just be sure you have meat in the soup to ensure adequate protein intake.

Q. I have a tomato allergy. What can I substitute for the juice and whole tomatoes?
A. Try using broth instead of tomato juice. (Beef Broth, Chicken Broth, or Vegetable Broth are all acceptable.) You may also want to add a bit more of the other vegetables in the recipe to fill in the nutritional void of the missing tomatoes.

Q. Can I use kale instead of spinach in the soup?
A. Sure—kale is an awesome Fat Flush food! A natural detoxifier, energizer, cholesterol zapper, and blood-sugar stabilizer.

Q. How many times a day do you eat the soup?
A. Eat the soup two times a day, and a third meal that is protein-rich. Most people have a protein smoothie in the morning, then the soup for lunch and dinner. (But the arrangement is up to you!)

Q. Can you drink diet soda and coffee with creamer or skim milk while on this flush?
A. Sodas—of any sort— aren’t approved for the Fat Flush programs. Their sugar and artificial ingredient content is extremely high. However, 1 cup of coffee is approved.

Q. What should I be drinking with this plan?
A. Throughout the day, sip hot lemon water, plain water or Cran-Water. You should be consuming at least 64 oz. of liquid.

Q. What is the serving size?
A. 2 to 3 cups of soup.

Q. Is there a limit of how long a week you should eat the soup or how long in general it should be done?
A. 2 weeks is a great jump start for weight loss, but you can follow the Soup Diet for up to 3 weeks at a time.

Q. Can this soup be frozen?
A. It can absolutely be frozen! However, for best flavor we recommend keeping it frozen for no longer than a month.

Q. Is there something in the soup that can help with constipation?
A. The beans included in the recipe will help—they are an excellent source of fiber. Also be sure to be drinking plenty of Cran-Water or plain water.

Q. Can I workout while on the Fat Flush Soup Diet?
A. Workouts are ok while on this plan, but try not to push too hard. (Try workouts like yoga, rebounding, walking, stretching…) Your calorie intake will be too low for really strenuous exercising.

Q. Are snacks allowed on this plan?
A. By all means, yes! Enjoy unlimited Fat Flush-approved veggies, 2 eggs and 1-2 servings of Fat Flush-approved fruits, daily.

Q. Can this recipe be used in conjunction with the Smoothie Shakedown or Fat Flush Phase 1?
A. Absolutely! The Fat Flush Soup recipe is Phase 1 and Shakedown-friendly. The only change would be to omit the beans as they aren’t approved items for these other plans.

Q. Are there supplements I should be taking to help while I’m on the Soup Diet?
A. There are supplements that can give your weight loss a boost! The Fat Flush products (available exclusively from Uni Key Health Systems) were formulated specifically to help with all Fat Flush Plans. They even have bundles available to make “supplement shopping” easy!

Q. Once I’ve completed 2 weeks on the Soup Diet, what is the next step if I want to continue losing?
A. We recommend moving on to Phase 2 of the classic Fat Flush Plan.


Get the official Fat Flush Soup recipe here!


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