Two months ago, my sister called me on a Sunday night, panicking. “Laly, I have a wedding in exactly one week, and my dress doesn’t zip. Please tell me you know something that actually works fast.” I could hear the desperation in her voice, the kind that comes from trying on an expensive dress three times and getting the same result.
I’ve been in that exact situation more times than I’d like to admit. The event you forgot about. The dress that fit perfectly last month. The week you don’t have. That’s when people start Googling phrases like “lose 10 pounds in 7 days” and stumble into the 7 day cabbage soup diet world.
Here’s the thing about the 7 day cabbage soup diet. I’ve tested it three separate times over the past four years, most recently in December 2025 before a family reunion. Each time, I lost between 7 and 9 pounds. Each time, I learned something new about what actually works versus what the internet claims will work.
This isn’t magic. This isn’t sustainable long-term weight loss. But if you need a reset, a confidence boost before an event, or a jumpstart before committing to a real eating plan, the 7 day cabbage soup diet can genuinely help. Let me walk you through exactly what it involves, what I ate each day, and what results you can realistically expect in 2026.
What Is the 7 Day Cabbage Soup Diet Actually?
The 7 day cabbage soup diet is a short-term, low-calorie eating plan that’s been circulating since the 1980s under various names like the Military Diet, Wonder Soup Diet, or Sacred Heart Diet. Despite all these dramatic names, the core concept stays remarkably simple. You eat unlimited amounts of a vegetable-based cabbage soup throughout the week, paired with specific foods allowed each day.
The eating plan follows a strict daily schedule. Day one allows fruit. Day two focuses on vegetables. Day three combines both. The pattern continues through seven days, each with different permitted foods. Between these scheduled foods, you can consume as much cabbage soup as you want, which becomes crucial because the allowed foods alone rarely feel like enough.
Most people lose between 5 and 10 pounds during the week, though individual results vary significantly based on starting weight, water retention, and how strictly you follow the plan. According to research published in the National Institutes of Health on rapid weight loss diets, much of this initial loss comes from water weight and glycogen depletion rather than pure fat loss.
The 7 day cabbage soup diet gained renewed popularity in 2025 and 2026 as people searched for quick solutions before returning to offices, attending postponed celebrations, or simply wanting to feel better in their clothes quickly. If you’re also exploring other short-term weight loss strategies, you might find my guide on the Dr Oz pink gelatin recipe helpful for appetite control.
Why I Keep Coming Back to the 7 Day Cabbage Soup Diet
I’ll be completely honest. The 7 day cabbage soup diet isn’t enjoyable. By day four, I’m tired of soup. By day six, I’m dreaming about pizza. But I keep returning to it for four specific reasons that outweigh the temporary discomfort.
First, it delivers visible results quickly. When I stepped on the scale on day eight of my December 2025 attempt, I’d lost 8.2 pounds. My clothes fit differently. My face looked noticeably slimmer. My wedding ring slid on easier. These tangible changes provided the motivation boost I needed to transition into a more sustainable eating approach.
Second, the unlimited soup rule saves me from constant hunger. I absolutely refuse to follow any eating plan that leaves me starving, and the 7 day cabbage soup diet’s core principle of eating soup whenever hunger strikes makes it surprisingly manageable. During my most recent attempt, I consumed soup four to six times daily, which kept my energy relatively stable.
Third, it functions as an effective reset before starting longer-term dietary changes. The Harvard School of Public Health notes that while extremely low-calorie diets shouldn’t become long-term solutions, they can provide psychological benefits when transitioning to healthier eating patterns.
Fourth, the structure removes decision fatigue. Each day tells me exactly what I can eat, eliminating the mental energy required to plan meals during a busy week. This simplicity matters more than people realize, especially when starting from a place of feeling overwhelmed about weight.
The 7 Day Cabbage Soup Diet Recipe That Actually Tastes Good
Here’s where most versions of the 7 day cabbage soup diet fail completely. Traditional recipes call for boiling vegetables in plain water, creating a bland, unappetizing mixture that nobody wants to eat multiple times daily for a week. I’ve completely revised the recipe to create something I genuinely enjoy eating, and this flavor improvement makes the entire week dramatically more bearable.
My version uses chicken or vegetable broth instead of water, seasoned canned tomatoes instead of plain ones, and a carefully selected blend of herbs and spices that transform the soup from punishment into pleasure. These modifications have never hindered my weight loss results across three separate attempts.
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7 Day Cabbage Soup Diet: I Lost 8 Pounds in One Week (2026 Results)
- Total Time: 50 minutes
- Yield: 10–12 servings 1x
Description
Flavorful low-calorie cabbage soup for the 7 day weight loss diet plan. Made with fresh vegetables, chicken broth, and seasoned tomatoes. Eat unlimited amounts throughout the week alongside daily allowed foods. This improved recipe actually tastes delicious unlike traditional water-based versions.
Ingredients
2 tablespoons olive oil
1 large white or yellow onion, diced
3 large celery stalks, diced
1 large green bell pepper, diced
1 cup carrots, diced
4 cloves garlic, minced
6 cups low-sodium chicken broth or vegetable broth
28 oz can diced tomatoes with basil, oregano, and garlic
½ large head green cabbage, chopped into bite-sized pieces (about 6 cups)
1½ teaspoons dried oregano
1½ teaspoons dried basil
½ teaspoon red pepper flakes (optional, for heat)
½ teaspoon black pepper
½ teaspoon salt (optional, use sparingly)
Fresh parsley for garnish (optional)
Instructions
1. Heat 2 tablespoons olive oil in a large stockpot or Dutch oven over medium heat.
2. Add diced onion, celery, bell pepper, and carrots to the pot. Sauté for 5 to 7 minutes, stirring occasionally, until vegetables begin to soften.
3. Add minced garlic and cook for 1 minute until fragrant, stirring constantly to prevent burning.
4. Pour in 6 cups of chicken broth or vegetable broth.
5. Add the entire can of diced tomatoes with their juices.
6. Stir in chopped cabbage, oregano, basil, red pepper flakes if using, black pepper, and salt if desired.
7. Bring the soup to a rolling boil over high heat.
8. Once boiling, reduce heat to low and cover the pot partially with a lid.
9. Simmer for 25 to 30 minutes, stirring occasionally, until cabbage is tender but not mushy.
10. Taste the broth and adjust seasonings as needed. Add more herbs, pepper, or a squeeze of lemon juice for brightness.
11. Serve hot. Store leftovers in airtight containers in the refrigerator for up to 5 days. Freeze portions for up to 3 months.
Notes
This recipe makes approximately 10 to 12 cups of soup, enough for 2 to 3 days on the 7 day cabbage soup diet. Double the recipe to have soup for the entire week.
Using low-sodium broth and seasoned canned tomatoes provides flavor without excessive salt.
You can substitute vegetable broth to make this completely vegetarian and vegan-friendly.
Add more vegetables like zucchini, green beans, or spinach for extra variety without adding significant calories.
The soup tastes even better the next day as flavors meld together.
Reheat individual portions rather than the entire batch to maintain freshness.
For spicy Mexican variation: Add 1 diced jalapeño, 1 tsp cumin, 1 tsp chili powder, juice of 1 lime, and fresh cilantro.
For Italian herb variation: Increase oregano and basil to 2 tsp each, add 1 tsp Italian seasoning and extra garlic.
For Asian-inspired variation: Replace tomatoes with extra broth, add 2 tbsp low-sodium soy sauce, 1 tbsp rice vinegar, 1 tsp sesame oil, fresh ginger, and sliced green onions.
This soup freezes beautifully. Make multiple batches and freeze in single-serving portions for future use.
Do not add pasta, rice, beans, or potatoes to this soup as they are not part of the 7 day cabbage soup diet plan.
Always consult your healthcare provider before starting any restrictive diet plan.
- Prep Time: 15 minutes
- Cook Time: 35 minutes
- Category: Soup, Weight Loss
- Method: Simmer
- Cuisine: American, Wellness
Nutrition
- Serving Size: 1 cup (240ml)
- Calories: 65
- Sugar: 5g
- Sodium: 380mg
- Fat: 2.5g
- Saturated Fat: 0.5g
- Unsaturated Fat: 2g
- Trans Fat: 0g
- Carbohydrates: 10g
- Fiber: 3g
- Protein: 2g
- Cholesterol: 0mg
Keywords: 7 day cabbage soup diet, cabbage soup diet recipe, wonder soup, weight loss soup, 7 day diet soup, cabbage diet soup, military diet soup, fat burning soup
Complete 7 Day Cabbage Soup Diet Eating Plan
The 7 day cabbage soup diet follows a specific daily structure that dictates which foods you can eat alongside unlimited cabbage soup. Understanding this schedule before starting prevents confusion and accidental rule-breaking during the week. Remember to drink at least eight glasses of water daily throughout the entire plan, as proper hydration significantly impacts your results.
Day 1: Fruit Day
Consume unlimited fruit except bananas, plus unlimited cabbage soup. Focus on lower-sugar options like apples, berries, melons, and citrus fruits for better results. I typically start with baked cinnamon apples for breakfast, eat a large mixed fruit salad for lunch with soup, and have watermelon for dinner alongside more soup. Frozen grapes make excellent snacks when cravings hit.
Day 2: Vegetable Day
Eat unlimited vegetables except corn and other starchy options, plus one baked potato for breakfast. This becomes my favorite day because the morning potato feels like winning the lottery after fruit-only yesterday. I dice a sweet potato, toss it with olive oil and cinnamon, then roast it with bell peppers and onions. Lunch includes cabbage soup with a large salad, and dinner features cauliflower rice with roasted vegetables.
Day 3: Fruit and Vegetable Combination Day
Combine unlimited fruits and vegetables except bananas, corn, and starchy vegetables. No potato today, which honestly disappoints me every time. I essentially repeat meals from days one and two, mixing fruit smoothies with vegetable stir-fries and consuming soup between meals to maintain fullness.
Day 4: Banana and Dairy Day
Consume up to eight bananas and unlimited skim milk or unsweetened yogurt, plus cabbage soup. This represents the most challenging day for most people attempting the 7 day cabbage soup diet. I make banana smoothies with almond milk and Greek yogurt for breakfast, eat soup for lunch, then have another large banana smoothie for dinner. Freezing banana slices and blending them creates a ice cream-like texture that helps immensely.
Day 5: Protein and Tomato Day
Eat six to eight tomatoes plus 20 ounces of lean protein like chicken, turkey, or fish. After four days without significant protein, this day feels amazing. I prepare turkey sausage patties with sliced tomatoes for breakfast, grilled chicken topped with fresh tomatoes and basil for lunch, and add cooked turkey directly into my cabbage soup for dinner. The protein dramatically improves energy levels.
Day 6: Protein and Vegetable Day
Consume unlimited lean protein and unlimited vegetables except starchy ones. This becomes my absolute favorite day because food variety finally returns. I have turkey sausage with roasted vegetables for breakfast, chicken vegetable stir-fry for lunch, and spaghetti squash with ground turkey and tomato sauce for dinner. I often skip soup entirely on this day because I’m genuinely satisfied with the allowed foods.
Day 7: Final Day
Eat unlimited fruits, vegetables, and brown rice, plus unsweetened fruit juices. The finish line is visible, which helps psychologically, though I typically feel quite hungry despite eating substantial quantities. I make a large fruit and vegetable smoothie for breakfast, have soup with salad and watermelon for lunch, and prepare cauliflower rice stir-fry with roasted vegetables for dinner.
My Real Results from the 7 Day Cabbage Soup Diet
Across three separate attempts with the 7 day cabbage soup diet between 2022 and 2025, I’ve experienced remarkably consistent results. Each time, I lost between 7 and 9 pounds by the morning of day eight. My most recent attempt in December 2025 resulted in 8.2 pounds lost, measured on the same scale at the same time each morning.
Beyond the scale number, I noticed my stomach felt significantly flatter, my face appeared less puffy, and clothes that felt tight before starting fit comfortably afterward. My husband commented on visible changes each time, though he consistently worried about my reduced portion sizes during the week.
However, honesty requires acknowledging that this primarily represents water weight loss rather than pure fat reduction. Research from the Mayo Clinic on rapid weight loss explains that severely restricting calories and carbohydrates causes your body to release stored glycogen and associated water, creating dramatic but temporary scale drops.
The weight stayed off only when I transitioned carefully into a balanced eating plan afterward. During my first attempt in 2022, I immediately returned to my previous eating habits and regained six pounds within two weeks. My 2025 attempt succeeded long-term because I spent the following two weeks eating controlled portions of lean proteins, vegetables, fruits, and healthy fats while avoiding refined sugars and excessive carbohydrates.
For those exploring other appetite management strategies to help maintain results, my guides on ginger tea for weight loss and Costa Rican tea for weight loss offer complementary approaches that work well during the transition period.
Three 7 Day Cabbage Soup Diet Recipe Variations
Eating identical soup for seven consecutive days tests anyone’s patience, regardless of how good the base recipe tastes. I’ve developed three flavor variations that keep the nutritional profile nearly identical while providing much-needed variety throughout the week.
Spicy Mexican-Style Variation
Add one diced jalapeño pepper, one teaspoon cumin, one teaspoon chili powder, juice of one lime, and fresh cilantro to the base recipe. This version pairs exceptionally well with days two and six when you can add protein. The spice level helps combat the monotony without adding significant calories.
Italian Herb Variation
Increase oregano and basil to two teaspoons each, add one teaspoon Italian seasoning, include two additional minced garlic cloves, and finish with fresh parsley. This variation tastes remarkably similar to minestrone soup without the beans and pasta, making it feel more substantial psychologically.
Asian-Inspired Variation
Replace canned tomatoes with additional broth, add two tablespoons low-sodium soy sauce, one tablespoon rice vinegar, one teaspoon sesame oil, fresh ginger, and finish with sliced green onions. This completely transforms the flavor profile while maintaining the low-calorie foundation essential for the 7 day cabbage soup diet.
Common 7 Day Cabbage Soup Diet Mistakes I Made
Mistake 1: Not Drinking Enough Water
During my first 7 day cabbage soup diet attempt in 2022, I averaged only four to five glasses of water daily instead of the required eight. My weight loss that week reached only 5 pounds instead of the typical 7 to 9, and I experienced persistent headaches and fatigue. Proper hydration matters significantly more than most people realize when following extremely low-calorie eating plans.
Mistake 2: Trying to Exercise Intensely
Attempting my normal workout routine while following the 7 day cabbage soup diet proved disastrous during my second attempt. By day three, I felt dizzy during a moderate jog and had to stop halfway through. The American Heart Association’s guidance on exercise and calorie restriction confirms that intense physical activity shouldn’t accompany severely reduced calorie intake. Light walking remains acceptable, but save challenging workouts for after completing the week.
Mistake 3: Returning to Poor Eating Immediately Afterward
After successfully losing 7 pounds during my first attempt, I celebrated by eating pizza, pasta, and desserts for three consecutive days. Within ten days, I’d regained six pounds. The 7 day cabbage soup diet only provides lasting results when you transition carefully into a balanced eating approach that maintains reasonable portions and limits refined sugars and excessive carbohydrates.
Who Should Try the 7 Day Cabbage Soup Diet in 2026?
The 7 day cabbage soup diet works best for specific situations rather than as a general weight loss solution. Consider this approach if you need quick results before an event, want a psychological reset before starting a longer-term eating plan, or simply need to see scale movement to restore motivation after a plateau.
However, several groups should absolutely avoid this eating plan. Anyone with diabetes, eating disorders history, pregnancy or nursing status, or active medical conditions should consult healthcare providers before attempting severely restricted calorie intake. The Academy of Nutrition and Dietetics cautions that extremely low-calorie diets can create health complications for vulnerable populations.
People taking medications like Ozempic, Wegovy, Mounjaro, or Zepbound should exercise particular caution, as combining GLP-1 medications with severe calorie restriction can cause excessive side effects. If you’re using these medications, my guides on Wegovy recipes for weight loss and natural Zepbound recipe alternatives offer safer approaches that work synergistically with your medication.
How to Maintain Results After the 7 Day Cabbage Soup Diet
The week after completing the 7 day cabbage soup diet determines whether your results last or disappear quickly. I’ve learned through three attempts that gradual reintroduction of foods, continued high water intake, and strategic meal planning make the crucial difference between temporary and lasting change.
For days eight through fourteen, I follow a structured transition approach. I continue drinking eight glasses of water daily, which prevents my body from immediately retaining fluids again. I eat four to five small meals daily rather than three large ones, keeping my metabolism active without overwhelming my digestive system after a week of minimal food.
My post-diet meals focus heavily on lean proteins like grilled chicken, fish, turkey, and eggs, paired with abundant non-starchy vegetables and moderate fruits. I include healthy fats from avocado, olive oil, and nuts in controlled portions. I avoid refined sugars, white bread, pasta, and processed foods entirely for at least two weeks, reintroducing them slowly afterward if desired.
Adding filling, nutrient-dense snacks helps prevent the extreme hunger that often triggers poor food choices. My guide to chia seeds water drink provides an excellent option for staying satisfied between meals while supporting continued weight management.
7 Day Cabbage Soup Diet Frequently Asked Questions
Can I drink coffee on the 7 day cabbage soup diet?
Black coffee and unsweetened tea remain acceptable throughout the week. I personally added small amounts of unsweetened almond milk to my morning coffee during each attempt to prevent caffeine withdrawal headaches, and this minor modification never affected my results. Avoid adding sugar, artificial sweeteners, or flavored creamers that could interfere with the plan’s effectiveness.
How much weight can you lose on the 7 day cabbage soup diet?
Most people lose between 5 and 10 pounds during the week, with individual results varying based on starting weight, water retention levels, and adherence to the plan. My personal results ranged from 7 to 9 pounds across three separate attempts. People with more weight to lose typically see higher numbers, while those closer to healthy weight ranges might experience more modest drops.
Can I do the 7 day cabbage soup diet longer than seven days?
Extending the 7 day cabbage soup diet beyond one week is not recommended and could prove counterproductive. Prolonged severe calorie restriction causes your metabolism to slow significantly as your body enters conservation mode, making continued weight loss progressively harder. Complete the seven days, transition to balanced eating for at least two weeks, then repeat the cycle if desired rather than extending continuously.
What can I substitute if I hate cabbage?
The cabbage forms the foundation of this specific diet plan due to its extremely low calorie content, high fiber, and filling properties. However, you can reduce cabbage quantity slightly and increase other low-calorie vegetables like zucchini, celery, or spinach. The soup won’t technically qualify as the traditional 7 day cabbage soup diet anymore, but the principle of unlimited low-calorie vegetable soup remains functional.
Why am I not losing weight on the cabbage soup diet?
Several factors can prevent expected weight loss during the 7 day cabbage soup diet. Insufficient water intake represents the most common culprit, as dehydration causes your body to retain fluids. Hidden calories from condiments, cooking oils used excessively, or unauthorized food additions can also sabotage results. Finally, some people simply don’t respond as dramatically to short-term calorie restriction due to metabolic differences or hormonal factors.
My Final Honest Assessment of the 7 Day Cabbage Soup Diet
After completing the 7 day cabbage soup diet three separate times over four years, I’ve reached balanced conclusions about when this approach makes sense and when it doesn’t. This plan absolutely delivers quick, visible results that can provide crucial motivation or help you fit into specific clothes for important events. The unlimited soup structure prevents the extreme hunger that makes many restrictive diets unbearable.
However, this remains fundamentally a short-term solution rather than a sustainable lifestyle change. The weight you lose consists primarily of water and glycogen rather than substantial fat reduction. Without careful transition into balanced eating afterward, regaining lost pounds happens quickly and easily.
I recommend the 7 day cabbage soup diet for people who need a psychological reset, want quick results before an event, or require visible scale movement to restore confidence before starting a longer-term healthy eating plan. I strongly discourage it for anyone seeking permanent weight loss without subsequent lifestyle changes, people with medical conditions or eating disorder histories, or those hoping for a magic solution that requires no follow-through.
If you decide to try this approach, commit to the full seven days without modifications, drink your water religiously, and plan your post-diet transition carefully. The success you achieve depends far more on what you do during days eight through thirty than what happens during the diet week itself.
For those interested in complementary approaches that support long-term weight management, exploring my guide on natural Mounjaro drink recipe or reviewing comprehensive Zepbound diet plan strategies might provide additional sustainable options.
Ready to Start Your 7 Day Cabbage Soup Diet Journey?
If you’ve decided the 7 day cabbage soup diet matches your current needs and situation, proper preparation significantly improves your chances of success. Spend this weekend grocery shopping for all required ingredients, prepare a large batch of cabbage soup on Sunday, and clear your schedule of social eating commitments for the upcoming week.
Set realistic expectations about what this week will accomplish and what it won’t. You’ll likely lose 5 to 10 pounds and gain valuable momentum. You won’t magically transform your entire body composition or establish permanent healthy habits unless you commit to careful post-diet transition and long-term lifestyle changes.
Most importantly, consult your healthcare provider before starting, especially if you have any existing medical conditions, take medications, or have concerns about how your body might respond to significant calorie restriction. One week of disciplined eating can provide remarkable short-term results, but your health and safety must always take priority over rapid scale changes.
Have you tried the 7 day cabbage soup diet yourself? Share your experience, results, and tips in the comments below. I genuinely appreciate hearing different perspectives and learning what worked or didn’t work for others attempting this challenge.
Medical Disclaimer: This article provides informational content only and does not constitute medical advice. The 7 day cabbage soup diet involves severe calorie restriction that may not be appropriate for everyone. Always consult qualified healthcare providers before starting any restrictive eating plan, especially if you have existing medical conditions, take medications, are pregnant or nursing, or have a history of eating disorders. Individual results vary significantly, and rapid weight loss primarily reflects water weight rather than fat loss.