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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?

Comments (336)

  • Courtney April 13, 2016 - 4:06 pm Reply

    Last question! I was attempting this diet while I also breastfeed- in one day I’ve noticed a major dip in my milk supply. I assumed this would be fine to do but have you heard this happen before? Should I not do this diet while breastfeeding?

    • Team ALG April 18, 2016 - 1:16 pm Reply

      Ann Louise only recommends doing phase 3 of the Fat Flush while breastfeeding. You need enough energy to produce milk. This plan will not give you enough.

    • Allyson November 14, 2016 - 12:23 am Reply

      Why would you diet while your body is needing to produce milk? That immediately says bad idea to me! Your body automatically burns fat while breastfeeding!!

  • Marlene May 3, 2016 - 9:15 am Reply

    Currently I’m on Prednisone for my asthma which is creating extreme hunger. After researching and reintroducing myself to Fat Flush, I bought myself some of the essentials to help me through (Fat Flush water and this soup) I dropped 6 lbs in a week so far and that is not even following the program religiously.

    I have added more carbs than is recommended here in the form of healthy fruits and vegetables and lower sodium foods.

    My son, who is recovering from a severe bout of pneumonia this past winter, and has put on some weight due to his not being as physically active as usual, has decided he is on board with this as well.

    Some years ago I had done the Fat Flush water throughout the day without completely following the eating plan and noticed a significant difference in how my pants fit after a two week period. Cellulite diminished and I had definitely lost inches. I have no idea why I never continued .. it’s not hard to drink the water as a daily ritual.

    Cannot find my FF book so, I’m going to order a series of books later today.

  • Glenda May 3, 2016 - 10:19 pm Reply

    I am currently on day 2 of the fat flush soup diet, I have done it before… however, this time every time I eat the soup I am extremely bloated and my stomach hurts. I’m sure I have a sensitivity to something in it. I feel like I should stop eating it if it is making me feel sick, could I finish the remainder of the time with eating a 5 oz lean protein and vegetables? Thank you!

    • D. June 15, 2016 - 11:04 pm Reply

      I believe that should be fine-

  • Amy September 7, 2016 - 9:25 am Reply

    Hi… Can I add cabbage, carrots or celery in the soup? Thank you.

    • Team ALG September 7, 2016 - 10:02 am Reply

      Yes, those are all tasty Fat Flush friendly additions.

  • Lisa September 16, 2016 - 4:01 pm Reply

    Can someone tell me if a scrambled egg (with no oil, butter, or cheese) can be used in place of a boiled egg? I cannot eat boiled eggs.

    • Team ALG September 16, 2016 - 5:39 pm Reply

      Yes you can have scrambled eggs.

  • Betsy October 25, 2016 - 8:16 pm Reply

    About how many calories does a serving of the soup have? And how big would the serving be? Thank you.

    • Team ALG October 26, 2016 - 9:27 am Reply

      We don’t count calories here, rather the types of foods are important and the amounts. The exact calories would vary anyway based on which protein and beans you use. One serving is 3 cups.

  • […] published in Women’s World Magazine by Nutritionist, Dr. Ann Louise Gittleman. Her “Fat Flush Soup” has been extremely popular since it was first published back in […]

  • Chelsea November 7, 2016 - 11:50 am Reply

    I don’t eat meat can I substitute the meat with another can of beans? Can I give the soup a little more bulk by adding more vegtables like zucchini and mushrooms and tomatoes?

    • Team ALG November 7, 2016 - 12:13 pm Reply

      That would be fine Chelsea. It’s good we all the veggies you want to add!!!

  • Terri Kingston January 3, 2017 - 11:28 am Reply

    Just made a big pot of it 🙂 Looking forward to the results!

  • Kate January 4, 2017 - 12:14 pm Reply

    How many grams of sugar are in this… do you have the nutritional info? Thanks!

    • Team ALG January 4, 2017 - 5:13 pm Reply

      Since there are many possible variables in the recipe, we don’t have nutritional info on it.

  • Lisa January 11, 2017 - 10:50 pm Reply

    I think it depends on how old the baby is and how often they breastfeed. My little one is almost a year so she eats 3 meals a day plus a few snacks. She still breastfeeds first thing in the morning, maybe 2 times during the day, and at night. That being said I am able to “diet”, but I make sure to eat plenty of fruits and veggies and drink plenty of water.

  • Lurys Fuhrman February 10, 2017 - 11:19 am Reply

    I would like to know how many calories per serving is this soup. Sorry if if was already answered somewhere but I didn’t see it.

    • Team ALG February 10, 2017 - 11:35 am Reply

      Since there are many possible variables in the recipe, we don’t have nutritional info on it, including the calorie count.

      • Annie March 13, 2017 - 8:32 pm Reply

        Enter what you use into My Fitness Pal for a rough estimate.

    • Dee Dee January 23, 2018 - 3:41 pm Reply

      3 cups

      • Team ALG January 23, 2018 - 4:32 pm Reply

        Team ALG here: yes Dee Dee, 3 cups is one serving of Fat Flush soup.

  • Mya Lane February 13, 2017 - 3:32 am Reply

    I bought all the ingredients today to make a double batch of the soup. I got a great deal on rotisserie chickens at the grocery store-lemon pepper,I believe.

    I intended to remove the skin from the chicken before I added it to the pot. Is pre-cooked rotisserie chicken an acceptable change to the recipe instead of starting with raw meat?

    • Team ALG February 14, 2017 - 12:14 pm Reply

      Yes Mya, you can use cooked chicken with the skin removed.

  • Toni February 19, 2017 - 5:26 pm Reply

    Can i substitute mushrooms for the meat

    • Team ALG March 22, 2017 - 4:17 pm Reply

      Toni, you can use mushrooms but will want to add beans to replace the meat.

  • Henrietta March 19, 2017 - 3:46 pm Reply

    I cannot do mushroom. What can I substitute for them?

    • Team ALG March 22, 2017 - 4:18 pm Reply

      Henrietta, you don’t have to add mushrooms at all if you don’t want to. There really isn’t a substitution that is necessary.

  • Shenneth Phillips March 28, 2017 - 2:27 pm Reply

    Can I leave out the tomato in the soup it makes me itch.

    • Team ALG March 28, 2017 - 3:24 pm Reply

      You can use bone broth instead if you have a problem with tomatoes.

  • Jess April 13, 2017 - 12:34 pm Reply

    If I don’t like beans is there a recommended substitute or should I just leave them out?

    • Team ALG April 13, 2017 - 2:28 pm Reply

      Jess, you can just omit the beans.

  • Lesley June 24, 2017 - 5:05 pm Reply

    What about vegetarian options?

    • Team ALG June 27, 2017 - 1:20 pm Reply

      Lesley, just double the amount of the beans to replace the meat.

  • Nicole September 22, 2017 - 12:52 pm Reply

    Can I add black eye peas? I used pinto and black beans because I don’t want to include meat I also used low sodium broth in the place of tomato juice and I didn’t have any mushrooms.

    • Team ALG September 22, 2017 - 1:23 pm Reply

      Nicole, it’s best to stick with the beans that are listed. Just add more of them.

  • Ginger November 9, 2017 - 1:15 pm Reply

    I can not stand cilantro…..can I just leave it out or do I need to replace it with some thing else?

    • Team ALG November 10, 2017 - 12:30 pm Reply

      You can just use parsley instead of cilantro.

  • Jalapeno lover November 15, 2017 - 7:02 pm Reply

    I don’t see Jalapenos as an allowed vegetable, but not sure they would be considered a vegetable. I love spicy soups and prefer Jalapenos to Cajun pepper. Are they allowed.

    • Team ALG November 16, 2017 - 10:53 am Reply

      Jalapenos are a pepper so yes they are a spicy vegetable. Although they are not included in the list you could use them in moderation.

  • Misty December 3, 2017 - 6:09 am Reply

    The tomatoes juice gives me severe acid reflux. Can I substitute it with water or low sodium beef stock/broth?

    • Team ALG December 5, 2017 - 5:05 pm Reply

      Misty, yes you can substitute broth if you wish.

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