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


Lunch
enjoy daily
1 serving Fat Flush Soup

Dinner enjoy daily
1 serving Fat Flush Soup

Snacks
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!

346 Comments

  1. katrina

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

    Reply
  2. katrina

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

    Reply
  3. sharlene

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

    Thanks….

    Reply
  4. amy

    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!

    Reply
    • Sierra

      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 🙂

      Reply
    • Jamie

      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”

      Reply
    • Jackie Dykes Nokes

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

      Reply
    • Teresa Frank

      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?

      Reply
  5. marla

    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.

    Reply
  6. marla

    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.

    Reply
  7. thess balao

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

    Reply
  8. Moni

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

    Reply
      • betti

        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.

        Reply
  9. Tracy

    Hello,
    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!!!!

    Reply
    • betti

      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.

      Reply
  10. Tracye Young

    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.

    Reply
  11. LuLu

    Can I drink a cup of coffee? Tea?

    Reply
    • Sierra

      1 cup of organic coffee, and herbal tea is fine 🙂

      Reply
  12. Yasmelin

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

    Reply
    • Sierra

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

      Reply
  13. connie

    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

    Reply
  14. connie

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

    Thanks

    Reply
  15. robin

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

    Reply
  16. Glenda

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

    Reply
    • Sierra

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

      Reply
  17. Cassie

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

    Reply
    • Sierra

      You could try paprika or turmeric, or just omit the cumin 🙂

      Reply
  18. Muriel

    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

    Reply
  19. Muriel

    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

    Reply
    • Sierra

      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.

      Reply
  20. Lauren

    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!

    Reply
  21. Colie

    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?

    Reply
    • liz

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

      Reply
  22. Alexis

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

    Thankyou
    Alexis.

    Reply
    • Sierra

      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!

      Reply
  23. sharon

    Could u please erase my last name?
    thanks

    Reply
  24. Lynnette

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

    Reply
    • Sierra

      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.

      Reply
  25. Chris

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

    Reply
    • Sierra

      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 🙂

      Reply
      • Martha

        Sierra,

        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?
        Martha

        Reply
        • Sierra

          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.

          Reply
  26. barbara smith

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

    Reply
    • Sierra

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

      Reply
  27. Chrissi

    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.

    Reply
  28. Timolin

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

    Reply
  29. Cary Collier

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

    Reply
    • Sierra

      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.

      Reply
  30. Chantel

    Can I use red kidney beans instead?

    Reply
    • Sierra

      Red kidney beans will do just fine.

      Reply
  31. Chantel

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

    Reply
    • Sierra

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

      Reply
      • tyra

        How much is a serving (of soup)? 1 cup? 2 cups?

        Reply
        • Team ALG

          It’s 2 cups

          Reply
  32. Brenda

    What kind of beans do you use

    Reply
    • liz

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

      Reply
  33. Jakki

    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?

    Reply
    • liz

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

      Reply
  34. BRENDA

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

    Reply
    • Sierra

      You can use lentils or quinoa instead.

      Reply
  35. te te

    can dried parsley be used instead of fresh

    Reply
  36. Natalie

    This soup tastes amazing! Thank u so much for posting this recipe! 🙂

    Reply
  37. debbraflowers@gmail.com

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

    Reply
  38. Terri

    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.

    Reply
  39. Danielle

    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.

    Reply
  40. Denise

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

    Reply
  41. Jennifer

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

    Reply
  42. Elizabeth

    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?

    Thanks!

    Reply
  43. Martha

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

    Reply
  44. Liz

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

    Reply
  45. Shanta

    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!

    Reply
  46. Ethel

    besides water, can I drink green tea with this diet

    Reply
    • Team ALG

      It’s not specifically included with the diet. Green tea can be high in fluoride which can slow down your thyroid and your metabolism. If you drink green tea make sure it is organic to minimize the amount of additives.

      Reply
  47. Jenny

    Why is it that when we ask about nutrional value yiu don’t reply? Is it simply that you just do not know? Many of us would like to try this plan and some need to be careful with our protein, carbs, calories, and sodium. I need 75 grams of protein per day and i’d like to be able to put in the correct information on my fitness counter. Do you know the values?

    Reply
    • Team ALG

      Hi Jenny, each serving should have 20 gm of protein. The carbs and sodium depend on the beans and veggies you use. We don’t count calories.

      Reply
  48. Courtney

    Per above it says 3 cups is a serving but in the comments it says 2 cups. Which is accurate? I started yesterday and doubled the ingredients to last longer–!: I’ve had 3 cups of soup in each sitting. I’m also curious if you can have coffee? If so should it just be black? Or do you suggest water only for the diet. Lastly is the diet one week? As in 7 days or should this be done in 5 days?

    Reply
    • Team ALG

      A serving is 3 cups. It is a full week diet. Ann Louise has always included one cup of black organic coffee as a legal cheat.

      Reply
      • Courtney

        Is that daily? The coffee or just once in the week?

        Reply

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