My Famous Fat Flush Soup Recipe

Oct 4, 2011

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?

Ann Louise Gittleman, PhD, CNS, is an award-winning New York Times bestselling author of more than thirty books including The Fat Flush Plan series and her latest book, Radical Metabolism. She’s been rewriting the rules of nutrition for more than 40 years and is internationally recognized as a pioneer in the field of diet, detox and women’s health issues. 

For a FREE daily dose of tips and strategies for maintaining healthy weight, conquering insomnia, and much more…check out my Radical Health Tips.

I’d like to meet and greet you on my Facebook groups, so won’t you check us out at the Radical Metabolism RevolutionFat Flush Nation, or my Inner Circle!


  1. Sierra

    Kate- Decaf coffee is processed with harmful chemicals, I definitely recommend avoiding decaf and focusing on taking in only one cup of organic coffee daily.

    Jjynx- replace the eggs with other foods high in sulfur and zinc like red meats, fish, cruciferous veggies. Pomegranite juice may be substituted for cranberry juice if you have an allergy, but there is more sugar so be wary. Otherwise focus on blueberries and raspberries as they are also really high in antioxidants.

    Lorrie- diet pop or soda of any kind is not part of the Fat Flush Plan. Artificial sweeteners cause bloating and head aches, and the carbonation leeches phosphorous from your bones.

    Connie- It’s hard to say exactly what your results would be, but if you had a Fat Flush Body Protein smoothie and two servings of the soup per day, 2 hard boiled eggs, 1 serving of fruit in addition to the smoothie, and unlimited vegetables, I imagine you would be in good shape!

  2. Sierra

    For beginners I recommend become familiar with the Fat Flush principles by following the classic Fat Flush Plan. When you’re comfortable with the concepts you may wish to follow Fat Flush for Life (which is a seasonal approach to Fat Flushing) for more versatility and more options.

  3. connie


  4. connie

    One more question should I omit the beans to keep soup suitable for phase 1 ?? Thanks again for your time!!!!! Please let me know making soup.

  5. Sierra

    Yep- the soup without beans is definitely Phase 1 friendly!

  6. connie

    thankyou!!!! Appreciate your time! I got a copy of the Fat flush from my friend going to do the two week flush-enjoying the soup!!

  7. Melissa Myers

    I was wondering if you have to eat the whole 3 cups of the soup because it is a lot and filling I can hardly finish it.

  8. Sierra

    Melissa, you only have to eat enough to satisfy yourself! I know- it is a large serving!

  9. Lynn

    is the sweating part of the plan as well. I do like the soup but it does have a lot of sodium in it. I do use low sodium V8 but what else can I use to lower it. is grapes a good fruit to eat on the plan. thank you for your soup and you e comments back to us

  10. liz

    Lynn: You could use all tomatos instead of the juice. Grapes are high glycemic and so not good. Berries, apples, pears, citrus are all good.

  11. Jessica

    Does the soup require adding any water cause i made it the other day with no water just the V8 and it seems like its just to thick

  12. connie

    Hi I’am going to do the 2 week flush starting sunday but can’t afford to buy all the supplements you recommend. if i had to choose a supplement what would you recommend and also can i get same results without supplements. i do take thyroid medicine in morning have to be careful what i take. i’m 5′ 7″ and weigh 164 trying to lose 10 lbs in 2 weeks is that possible on your flush? I’m doing a biggest loser competition at my gym. Your 2 week menu alittle complicated for me i don’t have time to cook do you have a eassier menu to follow?? Would appreciate your feedback! thanks!

  13. Sierra

    Jessica- You can add as much water as you like!

    Connie- The soup diet would be great for you, as well as the Smoothie Shakedown. I’ve seen great results from both eating plans, both with and without the supplements. however, those who have the best success usually do use the Fat Flush Kit. If you had to choose just one, I would probably recommend the Weight Loss Formula. Here are links to the Smoothie Shakedown and to the Weight Loss Formula

  14. Christina

    I just started the smoothie shake down this Monday; so far the shakes are great. Can I use this soup as part as one of my meals? The recipe suggests using beef, turkey or chicken…can we use deer, moose or lambs which all are lean meats?

  15. Sierra

    Hi Christina! I hope the Shakedown is going well for you 🙂 You can certainly use all the wild game you mentioned- they are full of belly busting CLA that you won’t find in beef at the store! The recipe can be adapted for the shakedown by simply omitting the beans. Everything else is A-OK!!

  16. Lynn

    so can you also eat sea food as well ? if so what is the best.

  17. Donna

    I have been diagnosed with a fatty liver. So, I have tried some of Dr. Louise’s diets before and liked the results. I am fixing to start the Fat Flush today. Just one question, if you are having trouble with yeast (candida) should you use the mushrooms? Do they affect yeast?
    I’ll post back with results, WISH ME LUCK!!!

  18. Sierra

    Lynn, I imagine that seafood approved for the Fat Flush Plan would work in this soup. Generally you should look for wild caught smaller varieties of fish, as they are less likely to contain heavy metals and other toxins in their flesh.

    Donna, you should indeed avoid the mushrooms as they not only are fungal, but also tend to be high in copper, which encourages yeast. Best of Luck to you!

  19. Lynn

    thank you and i like the ground turkey the best in the soup. I was just trying to find another option for a meal other then the soup.

  20. Cindy

    Soup is very good and filling! I did lose 2 lbs in the first day yay!! Thank you!

  21. Sarah

    Does it matter what kind of beans? I don’t remember a specific kind. Are kidney beans ok? or is there a kind that you reccomend?

  22. Sarah

    whoops. just re read the recipe! sorry! i read the beans part! would it be ok to add kidney beans? or substitute them for the other beans?

  23. louise

    Love This!!! My hubby, son and I did this!!! It was great! We stuck with it for longer, (the soup is that good) Hubby lost 30 lbs in 6 weeks, teen son lost 17 lbs in a month, I lost 15!!!!

  24. Karen

    After turning 34 I was looking of something to get me started. Wow has the Fat Flush Soup worked. I lost 24 pounds in the first 3 weeks. Two month later I have lost 30, pounds, and walk/run 5 miles a day. I feel great!! It gave me the start I needed to reach my goals.

  25. Tyra

    @Karen- CONGRATULATIONS! Did you follow it to the t? I suffer from Migraines’s not enough food for me.

  26. Tyra

    Here is MY take on this soup diet thing. The Womans World magazine said you could 10lbs in one week. WRONG. Actually, hella wrong.
    When I did this eating plan the first time I only lost 4lbs in the first week. And..I even worked out, so 10lbs is not true.

    Second- I suffer from Migraines so it was a bit hard for me to follow this diet to a “t”. One of my triggers for Migraines is not eating (or eating enough).

    The magazine also said this soup was good. Now THAT is the TRUTH. I really enjoyed having soup. I actually added low-fat cheese to my soup and it was yummy.

    I made the soup again (maily because I like the taste and want something thats filling without consuming too many calories). I’m gonna see what kind of results I get this time around. I’ll let everyone know.

    I am using kidney beans and white beans in my recipe. If anyone has any tips I’d love to hear them.

    Thank you

  27. AnnLouise

    Tyra, The truth for you is that you did not lose as much as some other people do. There can be hormonal reasons, including a slow thyroid and burned out adrenals responsible for this. UNI KEY Health has testing that you can do that will help you find out and correct imbalances like these.

  28. PJ

    I’m a vegetarian can I omit the meat or add tofu or ground almonds to the soup and can I also add other veggies like celery, spinach, cabbage, cauliflower,broccoli and or zucchini? also is it ok to snack on walnuts?

  29. Sierra

    Hi PJ, You can certainly omit the meat! Tofu is okay about twice per week, and extra veggies are AOk! Walnuts are a healthy snack, however probably not recommended if your goal is weight loss. Best wishes!

  30. John Michael

    Your soup really just looks good and taste good! I asked my wife to make one for me, we enjoyed the night because of your recipe as a midnight snack! I always try to make one or ask my wife to make every that really looks and taste good to me. And the good thing about your recipe, it’s one of the Healthy Soup Recipes For Weight Loss. Everybody loves to eat but, not the fats and calories that you can get from eating. Thanks for such a delightful recipe, it really interest me t come back very often..

  31. Tennille

    Thank you, thank you!!! I lost 12 lbs in 1 week!!! I took a break for 3 days, kept it low carb, and I have not gained. Started another week today! However I do not eat meat I just added vegetable protein crumbles and I use both black and kidney beans in my soup! I add a lot more cayenne pepper and its like eating chili. I love the taste, texture and the results are amazing. I went from 204 to 192. It was great to see the scale move after hitting a plateau. I have been eating healthy and working out for over a year and have lost over 60lbs. Hoping this plan will help me lose my last 25lbs.

  32. AROL

    Arol@ Melissa: Funny how I POINT OUT THE TRUTH-that I was far from the only person who realized that this Fat Flush Soup that “claims” on some websites & in Woman’s World Magazine that the soup yields 16 cups, & on some other websites that the soup yields 12-15 cups BARELY yields 9 cups when prepared as is (& I challenge ANY HONEST PERSON OUT THERE to actually INSULT ME & tell me that your batch of Fat Flush soup when PREPARED EXACTLY AS INSTRUCTED yielded even CLOSE to 16 cups) & ALL my comments get removed.


  33. AROL

    October 27, 2011 at 6:10 am

    @Lora- Really? You’re criticizing a free recipe and acting as if someone robbed your mother at gunpoint?

    In the first place, the recipe clearly states above that it makes 12-14 cups. That allows some variation I assume for evaporation. Perhaps you negated some part of the recipe or lowered the amount of meat? Who knows but it does state ON THIS SITE that it yields 12-14 cups. You need to work on your reading comprehension a bit.

    Secondly, just wow at your attitude. And who in the world wants to hear a rant about some singer that failed on a dancing reality show? Perhaps you should work a bit on humility and instead of coming out screaming and calling people names, you should learn to sit back and relax. If you feel that it doesn’t make enough then you should perhaps go by the suggestion and add a can of chunky tomatoes to stretch it. Calling it a ridiculous lie because perhaps your soup somehow evaporated more during cooking or some other such nonsense is a bit extreme.

    Dr. Ann Louise posted this soup up on the internet for free. She didn’t use deceit in order to swindle you out of any of your hard earned cash. Your overreaction, while I can see that you are frustrated, is uncalled for and actually very very obnoxiously rude.}

  34. Tiffany

    Hi Everyone,

    Does anyone have any suggestions for substitutes for mushrooms and tomatoes/tomato juice in the soup? I have to start a yeast-free diet, and those ingredients are on the no-no list.

    Thanks and Happy Holidays!

  35. Mary Alice

    Hello All!

    Does anyone know of a low-sodium brand of tomato juice or vegetable juice that does not list “natural flavors” as an ingredient? From what I can tell, most “natural flavors” are far from natural.

    Thank you!
    Mary Alice

  36. linda mitchell

    Arol way to go well said. Too much drama for your mama over a delicious and Free Soup Recipe

  37. Jenn

    Do you have to use cumin & cayenne? My mom and I have Gaulstones and the spiceyness brings on attacks…

  38. lisa

    Mary Alice: I know that there is a health food frand of Very Veggie juice that is all natural. Some supermarkets do carry it too.

    Jenn: You don’t have to use anything that creates a problem for you.

  39. Cynthea

    Hubbie and I have tried them all and for one reason or another, lost weight, lost our way, gained it all back (plus some) and we are both swelled over 220+. Found this soup idea in a magazine and thought, hey, we can do that. We went Lemon Juice diet 3 years ago for 25 days (and the taste of the maple syrup keeps us from sticking to that). Was doing only juice and raw for a few months. But we need to eat like real people. And we love meat. So when hubbie told me that this time he won’t complain no matter what I choose for us, I researched this a little more and decided this is the real way to eat, live, and care for our bodies.
    Wish us luck. Starting Jan. 1, 2012 and will keep you all posted every month, where losing is winning.

  40. Jen

    This is probably really dumb but I was wondering if there would be any difference to the soup if it was whirled in a food processor or blender. I really don’t care for the texture of the veggies but like the taste. Thanks!

  41. Melissa

    I have kidney failure can I omit the tomatoe juice or coctail as my doctor does not allow me to eat tomatoes. And how long can I eat the soup for.

  42. Michelle

    Made the soup today, starting tomorrow. A little worried about hunget cause unfortunately ate way too many treats and junk ovet the holidays so Iknow my stomach is used to lots of food. But I’m excited to see what happens. Does anyone do the cranwater with the diet?

  43. Anna

    I am starting today…made the soup last night…my recipe said if you do not want meat you can use beans…I doubled the recipe to make things more convenient but I did use a lot of beans…now I am reading I shouldn’t have put any in….we will see but I don’t like meat in soup and had no idea that the beans were not OK …my stomach also used to lots of food so maybe the beans will help keep me fuller …good luck to everyone

  44. Nancy

    This is my second time cooking this soup. The first time was last October and I lost six pounds in the first two days. I was never hungry as this soup is really filling. By the end of the week I had lost a total of about 9 pounds and NO BLOAT. I felt so much better without that horrible bloated feeling.

    I cooked up another batch last night and added tumeric to the recipe. Same great tasting soup with a little different curry flavor to change it up a bit. I will keep eating this soup because it’s so good, and the weight and bloating loss is a wonderful added benefit.

  45. Janie

    I had labband 11 months ago and the holidays I found that I gained a few pounds from snacking I did the soup for 3 days and I dropped what I gained plus a few pounds I actually lost 9 lbs in 3 days to make the soup thinner I used 64oz of low sodium v8 juice instead of the 32 called for and it yielded plenty for 2x a day for 3 days and actually is very good. Going to try another 3 days to get myself back on track.

  46. Nikki

    For those of you that cannot afford the book, it is sold as a used copy on Amazon for as little as $4. It is a very informative read, and will really open up your eyes to what you are putting n your body. Also, most of you are asking for substitutes, and the book will tell you all of the spices you are allowed to consume and what effects they have on your body as well as the different fruits and veggies allowed in the different phases of this plan. Buy it–the knowledge you will gain about food will not be a waste of your money. Otherwise, scour your library for a copy.

    Thanks for posting this recipe, Ann!!

  47. Sidonie

    The recipe does not say when to add the meat back in after having set it aside. please advise. thank you!

  48. Kristine

    So excited to try this ! Sounds like a diet I can actually stick with.

  49. Diane

    I started the soup diet 3 days ago, quit coffee with my cream and sugar fix, and have been biking on average 20 kilometers daily with a beginner workout for my upper body also…One thing is for sure, the soup fills me, it tastes great, and I don’t even miss my coffee…Big plus! Due to menopause my weight increased and my metabolism decreased…Yuck! I do bloat, but I expected as much….by morning my stomach is back to normal…Thanks again for the recipe……

    P.S. I don’t know if I lost weight or not….Never weighed myself, but if I can fit in to my jeans better or a size smaller, then I will know for sure!




  1. Women's World Fat Flush Soup Recipe Review | Just Joanna - [...] soup. It turns out she had found the recipe in an issue of Woman’s World, and it was the…

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