Go to Top

My Famous Fat Flush Soup Recipe

100317486Celebrate the flavors of fall.

My Fat Flush Diet Soup is “briskly” simmering on stoves across the nation.

Introduced in Woman’s World Magazine (October 3, 2011), issues quickly disappeared from newsstands across the country as determined dieters were ready for a “yummy” soup that’s a perfect meal the whole family will love when Fall nips the air.

Inspired by a study at Penn State that found eating soup can trigger you to consume up to 448 fewer calories per meal, this satisfying soup is an easy go-to recipe to help jumpstart long term weight control.

For those of you new to Fat Flush, the soup serves as a delicious entrée (pun intended) into the world of Fat Flush – a “pre-flush” if you will.

The results speak for themselves: One New Hampshire Woman’s World reader lost 11 lbs in one week, and another shed a whopping 10 lbs in just three days! Others dropped 6, 7, even 11 lbs within a week. Find out how much you’ll lose with this super-filling recipe:

SoupFat Flush Soup

2 tsp. olive oil
1 ¼ lbs lean ground beef, turkey or shredded chicken
1 onion, chopped
2 cloves garlic, chopped
1 bell pepper, seeded and chopped
8 oz. mushrooms, chopped
1 (14 oz.) can crushed tomatoes
1 (32 oz.) bottle reduced-sodium tomato or vegetable cocktail juice
1 Tbs. fresh lemon juice
1 (14 oz.) can black, navy or pinto beans, rinsed and drained
1 Tbs. ground cumin
1/8 tsp. cayenne, or to taste
¼ cup each fresh cilantro and parsley, chopped

  1. In stockpot, heat olive oil over medium-high setting. Sauté meat/poultry until cooked through, about 5 minutes. Drain and set aside.
  2. Sauté onion, garlic, peppers and mushrooms until soft, about 5 minutes.
  3. Stir in remaining ingredients, except cilantro and parsley. Cover and simmer 20 minutes. Stir in cilantro and parsley.
  4. Cover; simmer 10 minutes longer. Store soup in refrigerator up to 5 days. Freezes well. Make 12-14 cups. 1 serving = 3 cups.

A Tip from our Fat Flush test kitchen: For a chunkier soup, add a 28 oz. can of diced tomatoes.

Note: We have made small tweaks in the recipe (the type of beans that work best, for example)  for added clarity after receiving thousands of emails from dieters with common questions after making the soup.

The Complete Fat Flush Soup Diet

Here are the basics:
1. A protein-rich breakfast
2. 2 daily servings of soup
3. Fat-flushing snacks

Tip: Make sure you drink plenty of water (about ½ your body weight in ounces of water daily).

Breakfastchoose one daily

enjoy daily
1 serving Fat Flush Soup

Dinner enjoy daily
1 serving Fat Flush Soup

choose two daily

  • Unlimited veggies with salsa
  • Garden salad with 1 tsp. olive oil and fresh lemon or vinegar to taste
  • 1 hard-boiled egg
  • 1 piece fruit

Looking for a little variety?

Swap the soup for 5 oz. lean protein (such as eggs, fish, chicken, turkey or beef) and 2 cups veggies prepared with 1 tsp. olive oil; add herbs, spices and lemon juice as desired.

What’s next?
After a week or so on the Fat Flush Soup Diet, move on to my classic Fat Flush program, outlined in my book, The Fat Flush Plan. If you have 50 or more pounds to lose, head to Phase 1. If you have less than 50 pounds to lose, head to Phase 2.

Note for Veteran Fat Flushers: For those of you currently following my classic Fat Flush program, please note the soup recipe would be most appropriate for Phase 3. If you are currently following Phase 1 or Phase 2, omit the beans from the soup recipe to stay on-plan.

Is soup “on” at your house yet?

Frightening Food!
Whey to Go!

Comments (281)

  • katrina April 3, 2012 - 3:51 pm Reply

    o shoot maybe cuz i read ing wrong i added 2 types of beans well ill try this and change it next week

  • katrina April 9, 2012 - 9:05 am Reply

    Well 7days lost 5lbs not bad wish it was 10tho

  • sharlene April 16, 2012 - 11:15 am Reply

    Please tell me how many calories is in a serving of the Fat Flush Diet Soup.


  • amy April 18, 2012 - 7:33 pm Reply

    hi! for the soup would i beable to replace the meat with more beans or something else? i dont eat meat and was wondering what to subsitute it with. thank you!

    • Sierra April 19, 2012 - 5:45 pm Reply

      Hi Amy, you are welcome to have 2 servings of tofu or tempeh per week, so that may be used in place of the meat. Apart from that, you may add an additional 8 oz can of beans to the recipe :)

    • Jamie August 16, 2012 - 2:34 am Reply

      Amy i make this vegan all the time i just toss some smart ground in it or soyriso sometimes i add both and its great .. i dont add two pounds though!! just one package. also i add all kinds of squash to make it “meaty”

    • Jackie Dykes Nokes June 21, 2014 - 9:17 pm Reply

      I have used more mushrooms and left out the meat. It was still great.

    • Teresa Frank December 9, 2014 - 11:22 am Reply

      Hi Amy, I was thinking of doing the Fat Flush Plan. I also do not eat meat or poultry, were you successful with substituting with beans?

  • marla May 2, 2012 - 11:25 am Reply

    How long can I do the fat flush soup diet for? Also, I have two hard boiled eggs for breakfast each day. Is that ok? or should I add something else?
    Thank you.

  • marla May 2, 2012 - 11:27 am Reply

    I have been on the soup diet for three days now. What can I add to help me go #2 as I have not gone since starting this.

  • thess balao May 29, 2012 - 3:35 am Reply

    can i have this fat flush soup,as a regular soup,i mean daily without following the program?

  • Moni June 13, 2012 - 6:31 pm Reply

    The plan mentions that you can eat fruit for a snack. Can you eat any type of fruit?

      • betti June 18, 2012 - 2:06 pm Reply

        Brigitte, thanks for your help with the link, however it is incomplete and gives wrong information about foods to include. It would be better to get Dr. Ann Louise’s Fat Flush Plan or more specifically the Fat Flush Foods book.

        Food combining and portions are very important along with the specific foods.

  • Tracy June 20, 2012 - 12:08 pm Reply

    I have 2 questions about the soup.

    1. Can I use lean ground turkey breast in the soup? It has less fat than just the lean ground turkey and wasn’t sure if that makes a difference.

    2. Can I just use 1 pound of meat, or do I need to use more than that?

    Thank you!!!!

    • betti June 20, 2012 - 6:36 pm Reply

      Yes you can use turkey breast. A pound and a quarter will end up being about a pound cooked. It’s best to include all the protein in the soup.

  • Tracye Young September 5, 2012 - 1:08 pm Reply

    I love the soup. Even though I’m vegan the first time I made it I put in an extra can of black beans and some frozen okra to sub for meat and it was wonderful. Made it again today and forgot the okra so I put in a bag of spinach and can of black beans and a can of kidney beans. Cant wait for it to get done.

  • LuLu October 22, 2012 - 7:57 am Reply

    Can I drink a cup of coffee? Tea?

    • Sierra October 22, 2012 - 5:48 pm Reply

      1 cup of organic coffee, and herbal tea is fine :)

  • Yasmelin October 27, 2012 - 12:08 am Reply

    can you use something else other than mushrooms. I’m not a big fan of mushrooms.

    • Sierra December 4, 2012 - 3:51 pm Reply

      You may simply omit the mushrooms from the recipe, and focus on veggies that you enjoy!

  • connie October 27, 2012 - 12:27 pm Reply

    Hi I’m doing a biggest loser competition and was wondering if i could use this plan to lose weight fast-it is a competition !! Thanks Connie

  • connie October 27, 2012 - 12:43 pm Reply

    One more question the plan you outlined in article above how many calories total do you know?? B,L,D and two snacks


  • robin November 26, 2012 - 11:43 am Reply

    how many carbs are in a serving of the fat flush soup?

  • Glenda December 2, 2012 - 1:14 am Reply

    I don’t eat tomatoes, is there a substitute for the tomato ingredients?

    • Sierra December 4, 2012 - 3:50 pm Reply

      You can simply omit the tomatoes and use either low sodium or homemade chicken or beef stock.

  • Cassie January 8, 2013 - 12:11 am Reply

    I really enjoy the soup, however I do not like the taste of Cumin. Is there anohter spice I can substitute?

    • Sierra January 11, 2013 - 5:36 pm Reply

      You could try paprika or turmeric, or just omit the cumin :)

  • Muriel January 27, 2013 - 12:07 pm Reply

    I can’t or don’t want to give up my morning coffee with my coffee mate. How much will this hurt the diet??? Thanks

  • Muriel January 27, 2013 - 12:10 pm Reply

    I can’t or don’t want to give up my morning coffee with my coffee mate…How much will this hurt the diet???

    • Sierra February 8, 2013 - 1:41 pm Reply

      Hi Muriel,
      It’s impossible to say for sure how much it will hamper your results. Do be mindful that the more closely you follow the diet, the better your results will be. Many people have allergies to milk products or artificial sweeteners that cause them to hold onto water weight. Coffee mate is high in sugar and probably high fructose corn syrup, which can greatly disrupt your blood sugar levels, causing cravings and clogging up your liver.

  • Lauren February 21, 2013 - 7:14 pm Reply

    Hi! I’ve made this soup a few times. I like it very much, but each batch is a little sour tasting… it’s hard for me to finish an entire bowl. I think it might be the tomato juice, but I’m not sure. Is there anything I can add that would cut the tartness I’m getting? I want to be able to eat a whole bowl including the broth, but right now it’s a bit hard for me. Thank you!

  • Colie February 22, 2013 - 6:35 pm Reply

    Hi – am I able to have the “slimming soup? while on F1 of FFP? If so, how much and when? Can I the same 2-3 cups for for lunch and/or or dinner?

    • liz February 22, 2013 - 7:55 pm Reply

      You could have it without the beans. You can still have 2-3 cups for a meal.

  • Alexis April 6, 2013 - 2:14 am Reply

    I made this today and made one mistake.I forgot to drain the can of beans. Is this going to mess with weight loss?


    • Sierra April 8, 2013 - 3:01 pm Reply

      The sodium may impact your results slightly, but I would not be overly concerned about it on this batch. Next time, drain and rinse the beans and you will be all set!

  • sharon April 17, 2013 - 8:24 am Reply

    Could u please erase my last name?

  • Lynnette April 23, 2013 - 4:30 pm Reply

    I am vegan. What can I substitute for the meat in your soup? Would extra beans suffice? Thanks!

    • Sierra May 7, 2013 - 2:08 pm Reply

      You can have tofu in place of the meat for 2-3 servings per week. Apart from that, I’d recommend supplementing with a vegan protein powder like the Fat Flush Body Protein.

  • Chris May 2, 2013 - 11:13 am Reply

    Is this something that my husband can do also? he is trying very hard to lose weight, but seems to not be able to.

    • Sierra May 7, 2013 - 1:42 pm Reply

      Yes, this plan would be great for men. To modify, they would just have slightly higher protein requirements, so you can add a little extra meat to the soup. And get the Fat Flush Body Protein- he can have 2-3 smoothies per day made with that :)

      • Martha September 28, 2013 - 4:39 pm Reply


        Where do I find “Fat Flush Protien?” As you write about it, it seems a product I can purchase at the grocery store. Also, when the soup is cold, are the measurements the same? I have used green beans. Is that a problem? I have used 46oz of V8 in order to have more liquid. Is that a problem?

        • Sierra October 7, 2013 - 3:08 pm Reply

          You can find the Body Protein online through UNI KEY health. Please visit http://www.unikeyhealth.com to read more about it. Hot and cold measurements would be the same. Green beans are not a part of the protocol, but I doubt the will greatly impact your results. And I prefer to use chicken stock with either fresh tomatoes or a small can of tomato paste, because V-8 is very high in sodium and other ingredients which may impact your results.

  • barbara smith June 2, 2013 - 7:25 pm Reply

    do not like cayenne or cumin give me bad heart burn wha telse can I use instead

    • Sierra June 4, 2013 - 1:18 pm Reply

      You may simply omit the cayenne and cumin from the recipe.

  • Chrissi June 3, 2013 - 8:09 pm Reply

    I’ve made this soup twice now. The first time I used tofu and it had a very nice texture. The second time I used ground turkey and it has more of a loose chili texture and I love that as well. Thanks for coming up with a soup recipe that doesn’t make you feel deprived or unsatisfied on your weight loss journey.

  • Timolin June 4, 2013 - 2:06 pm Reply

    Made this today, I just love,love,LOVE this soup!!!..priceless..<3

  • Cary Collier July 10, 2013 - 12:52 pm Reply

    Would it be permissible to use coconut creamer from sobe in coffee with xylitol or stevia?

    • Sierra July 29, 2013 - 4:34 pm Reply

      Coconut creamer often contains thickeners like carageenan that convert to MSG in the body, so black coffee is ideal, a 2 packets of stevia per day are permissible.

  • Chantel July 28, 2013 - 9:45 am Reply

    Can I use red kidney beans instead?

    • Sierra July 29, 2013 - 4:41 pm Reply

      Red kidney beans will do just fine.

  • Chantel July 28, 2013 - 9:46 am Reply

    Was wondering whether I can eat more than the suggested serving?

    • Sierra July 29, 2013 - 4:41 pm Reply

      For best results, please stick to the serving size indicated by the Fat Flush Soup Diet protocol.

  • Brenda August 16, 2013 - 8:07 am Reply

    What kind of beans do you use

    • liz August 20, 2013 - 2:06 pm Reply

      Black, navy or pinto beans – your choice or a mixture.

  • Jakki August 20, 2013 - 12:32 pm Reply

    I made the soup about 2 weeks ago. My daughters 15 & 18 love it. They love it so much that a pot only lasts a day. I tried to double the ingredients but the soup was too tomatoey. Any suggestions for making a family size portion?

    • liz August 20, 2013 - 2:14 pm Reply

      I would just add some filtered water to make it taste the way you would like to eat it.

  • BRENDA September 11, 2013 - 2:33 pm Reply

    i really do not like beans are they a MUST for this soup

    • Sierra September 11, 2013 - 2:58 pm Reply

      You can use lentils or quinoa instead.

  • te te November 13, 2013 - 1:18 pm Reply

    can dried parsley be used instead of fresh

  • Natalie June 22, 2014 - 10:45 am Reply

    This soup tastes amazing! Thank u so much for posting this recipe! :-)

  • debbraflowers@gmail.com July 26, 2014 - 5:26 pm Reply

    Is this a gluten free soup?
    I’d like to serve it to a friend, but I know they have gluten issues.

  • Terri August 2, 2014 - 2:42 pm Reply

    The recipe that I found in a magazine a few years back also had yellow squash. I always used 2 or 3 small ones cut up in chunks and it was great also it called for lime juice instead of lemon juice.

  • Danielle August 4, 2014 - 8:12 pm Reply

    Hi there, just wondering what the nutritional information was for the fat flushing soup? I am on weight watchers and need to calculate the points.

  • Denise October 21, 2014 - 11:28 am Reply

    My whole family lives this soup! Thank you for the recipe!

  • Jennifer October 31, 2014 - 1:03 am Reply

    Love the soup! And I know the beautiful lady posing in the pic!

  • Elizabeth November 1, 2014 - 2:41 pm Reply

    Hi there!

    I tried this soup a few years ago and got great results (-10lbs). I would love to try this soup again but I recently turned vegetarian. I’m not a fan of tofu or tempeh so should I double the beans for added protein?


  • Martha October 17, 2015 - 11:17 am Reply

    what if you already completed phase1 of the ff diet, can you also do the soup for another week or 2 for phase2

  • Liz October 20, 2015 - 3:56 pm Reply

    Yes you may do the FF Soup diet after phase 1, for up to 2 weeks.

  • Shanta November 19, 2015 - 8:45 pm Reply

    I’m excited! Just bought my ingredients for this soup and will make it tomorrow. Going to stick to it until Thanksgiving day. I hope to drop 10 – 12lbs by then. Wish me luck!

  • Ethel January 18, 2016 - 9:22 pm Reply

    besides water, can I drink green tea with this diet

Leave a Reply

Your email address will not be published. Required fields are marked *