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Fat Flush Soup Recipe

Fat Flush Soup- Official Recipe Makes 10-12 cups (Serving Size is 2 to 3 cups)

Fat Flush Soup Recipe
Recipe type: Soup
  • 2 tsp. olive oil
  • 1 ¼ lbs. lean ground beef, turkey or chopped chicken*
  • 1 large onion, peeled and chopped
  • 1 large red, orange and/or green pepper, seeded and chopped
  • 1 large zucchini or yellow squash, chopped
  • 8 oz. mushrooms, chopped
  • 2 cloves garlic, peeled and chopped
  • 1 bottle (46 oz.) reduced-sodium tomato or vegetable cocktail juice
  • 1 can (15 oz.) pinto, garbanzo or black beans, rinsed and drained
  • 1 can (14 oz.) crushed tomatoes
  • 1 Tbs. fresh lime juice
  • 1 Tbs. ground cumin
  • ⅛ tsp. cayenne pepper, or to taste
  • ¼ cup each fresh cilantro and parsley leaves, chopped
  1. In sauce pot over medium-high heat, cook oil 30 seconds or until heated.
  2. Add beef, turkey or chicken and cook 5 minutes or until cooked through, stirring occasionally.
  3. Remove from skillet; drain, if desired.
  4. In same sauce pot, cook onions, peppers, zucchini, mushrooms and garlic for 5 minutes or until vegetables are crisp-tender, stirring occasionally.
  5. Stir in next 6 ingredients and cooked meat.
  6. Add up to 1 cup water to thin soup, if desired.
  7. Cover and bring soup just to a simmer (do not let boil).
  8. Reduce heat to medium-low and let simmer 20 minutes, stirring occasionally.
  9. Stir in cilantro and parsley; cover and let simmer 5 minutes more.


Garnish with shaved Parmesan cheese, if desired. Soup can be stored up to 5 days in the refrigerator or frozen for 2-3 weeks.

For vegetarian option, omit meat and add another can of beans.
Omit the beans for Phase 1.

Read more about the Fat Flush Soup Diet here.

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76 Responses to Fat Flush Soup Recipe

  1. Jenae says:

    I wanted to try the Fat Flush diet soup and wondering the details, such as, breakfast meal, any snacks allowed

    5:40 pm On the website for breakfast it stated body protein smoothie…any brand?

    • admin says:

      Hi Jenae! Check out details to the plan here >>

      Snacks are allowed, however keep it healthy. (ie fresh fruits or veggies) We recommend the Fat Flush Whey or Body (plant-based) protein powders found here >>

      • helen says:

        Is there another protein that can be used other than your brand?

        • admin says:

          Hi Helen! We can’t be sure of other brands’ quality of product. We formulated our own protein powder to be sure there was a product available of the purest standard- no GMOs, added fillers, artificial flavoring, heavy metals, soy, nor synthetic ingredients and chemicals. (Most brands can’t say that and they’re dangerous for your health.)

          If you’re shopping around for protein powders, the most important thing we can say is check labels, carefully! A good protein powder simply doesn’t require 500 ingredients- and shouldn’t contain them.

  2. Heather says:

    Are kidney beans an acceptable substitute?

  3. Shannon says:

    Hi, I was wondering if you could tell me how much protein per serving this soup has? I looked for nutritional information, perhaps I just missed it.

    • admin says:

      Hi Shannon! The amount of protein will vary by “chef”. 😉 With the many variations available in the recipe, it will depend on the meat you choose, the beans, any veggies you leave out, etc. There are some really great online resources available, thought, that you can plug-in the exact ingredients you used to get the nutritional numbers associated.

  4. lisa says:

    can you use seitan or tofu instead of more beans? is this diet done for 5 days like the metabolism booster one?

    • admin says:

      Hi Lisa! Tofu can be used instead of meat or the extra beans. :) 5 days is usually the approximate duration (because that’s how long most soup batches last), but there is no set length of time- some people make double batches and stay on it for up to 2 weeks! Listen to your body and do what feels right to you!

  5. Jinal says:

    I am Vegetarian Can I make this soup without beef in it?

  6. Barbara says:

    I really like the soup and have a granddaughter that wants to do it also. I remember in one article that was published about the soup different veggies were listed for different things that might be wrong with you. Like add this if you have a tendency towards this:— I would really like to see that list again. I just remember eggplant was one but can’t remember the rest.

  7. viv says:

    is it acceptable to work out while on the slimming soup diet?

    • admin says:

      Hi Viv! Workouts are ok, just try not to hit it too hard. Your calorie intake will be to low for really strenuous exercising.

  8. Lissette Rodriguez says:

    I started today with the diet and the soup is amazing. Very flavorful and filling. I know it says serving size 2 to 3 cups but 1 cup filled me up very much. Is that going to affect results.

    • admin says:

      Hi Lissette! So glad you like it!! If 1 cup satisfies your tummy, then just have 1 cup per serving. (We never encourage overeating.) 😉

  9. Alex says:

    I am one of those people who absolutely hate cilantro and think it tastes like soap. It makes me gag terribly. Is there anything I can substitute for the cilantro?

  10. Michele says:

    This soup looks delicious! Would there be any harm in adding a lil cabbage?

  11. Trela says:

    Is this soup recommended if you are trying to lower your cholesterol and blood pressure?

  12. Jan says:

    I love this soup. I just have one problem with it. When I reheat it it the microwave, the chicken gets dry, tasteless, and chewy. I don’t eat red meat. Any suggestions how to avoid this. I tried the ground turkey. Same thing.

    • admin says:

      Hi Jan! Glad you enjoy our soup! :) Poultry can be tricky to reheat, with nearly any recipe, just because of it’s composition. (Not alot of fat to keep it moist.) Something that works for us is to season the meat as you’re browning it so it is absorbing those flavors while it cooks. You can also try adding 1/2 – 1 cup of low sodium chicken broth (or vegetable broth) to the soup. That can help keep it moist.

  13. Liza says:

    So you can have a fat flush body protein smoothie for breakfast then for lunch and dinner the soup

  14. Ayesha says:

    hi..hru?ur recipe sounds great but i m not able to find tomato n vegetable soup can i use seperate tomato n seperate vegetable juice ..waiting for reply thanx

    • admin says:

      Hi Ayesha! The recipe calls for either tomato or vegetable juice. Tomato juice is fairly common in most grocery stores- check in the juice aisle or next to the canned tomatoes. Be sure to watch for ‘low sodium’ brands.

  15. Ayesha says:

    thankss alot

  16. Ayesha says:

    Hi can we use ..brown bread in breakfast n skimmed milk tea ..waiting for replyy

    • admin says:

      We suggest a high-protein breakfast, such as eggs or a protein smoothie. Grains and dairy aren’t approved for the detox phases of Fat Flush; try to cut them out as they may impede results. Also, feel free to join our Fat Flush Community to hear from others on the plan! (ask questions, get advice, share results, and more!) Hop on over >>

  17. Ayesha says:

    Can we use kidney red beans also in the recipeee

  18. Shawn says:

    Is there another option instead of zucchini or squash? I’m not a fan of either of them. Thanks!

    • admin says:

      Hi Shawn! Zucchini and squash are included in this recipe because of their highly valuable nutritional content: vitamins A, B, and C, plus potassium, magnesium, folate, riboflavin and fiber. Leave them out if you choose, but there is no substitute we can advise that will yield the same effect (and results).

  19. Nancy says:

    Instead of the smoothie, can I have 2 mugs of hot water with lemon juice, honey, and ginger instead…. I usually have 2 of these every morning and when i go to bed at night, only i exempt the ginger at bedtime?

    • admin says:

      Hi Nancy! The hot lemon water is awesome for cleansing your liver and having it first thing in the morning is fabulous- however, we still advise the smoothie. You need the protein (FF protein powders have 20 grams per smoothie), not to mention the vitamins and nutrients from the fruit.

  20. Martha says:

    Just curious if you could use turkey italian sausage?

    • Admin says:

      Hi Martha! Sausage is processed with lots of flavorings and additives- some of which aren’t so great. We recommend “naked” lean protein as that is the only way to be in absolute control of what it contains.

  21. Charlotte says:

    I do not see salt or pepper in the recipe. Is that “permissible to be added?

    • Admin says:

      Hi Charlotte! We don’t recommend use of salt & pepper as they alter the pH level in your body. Try the recipe without salt & pepper– I think you’ll find it’s quite yummy without! (Note: some people do need them to regain- and retain- pH balance. Consult your healthcare practitioner if you think this might be the case.)

  22. Maggie says:

    Is the soup allowed on the phase one detox. I have an older book

  23. Maggie says:

    I tried and loved a french cut green bean salad with Japanese radishes and a apple cider vinegar dressing that I got on line. Now I cannot find the recipe. Can anyone help?

    • Admin says:

      Hi Maggie! Hmm that recipe isn’t ringing a bell- although it does sound yummy! (And Fat Flush-friendly!)

  24. mary says:

    could you please tell me if you can have a salad with the soup in the evening for you dinner?

    • Admin says:

      Hi Mary! You can definitely have a salad! (Try it with one of our Fat Flush salad dressing recipes! They’re delicious- and won’t be packed with the salt & sugar of premade dressings.) 😉

  25. Pat says:

    Could I add pumpkin to this soup?

    • Admin says:

      Hi Pat! If you’re trying to lose weight by following the Fat Flush Soup Diet protocol, pumpkin isn’t recommended- it is a starchy vegetable.

  26. Deby ybarra says:

    I think all the questions and answers are great thank you

  27. Elizabeth Mauricio says:

    This sounds so much like a Mexican soup I make, but I see no cabbage, potatoes or carrots. Will adding these make a difference ???

    • Admin says:

      Hi Elizabeth! Adding a bit of cabbage to the soup is ok, but potatoes and carrots aren’t recommended. Potatoes are too starchy, and carrots contain a high amount of sugar. (There is already quite a bit of natural sugars because of the tomatoes.)

  28. Phyllis Olshewski says:

    I want to tty the soup diet. I am not over wdight but I love any kind of home made soup. I am 82yr old still working everyday at my office. my problem is the skin on my arms is getting saggy I hate to wear short sleeves Question… will it take away any more of the fat that i need to plump up my skin on the arms? I will bet I am not the only one with this problem Thanks

    • Admin says:

      Hi Phyllis! You shouldn’t lose a significant amount of weight unless you follow the Fat Flush Soup Diet protocols. You can even add more beans or starchy vegetables to the soup if you are trying not to lose weight.

  29. Diane says:

    I have never seen the Fat Fush Diet or recipes. I saw this recipe on facebook and thought I would try it. Wish me Luck! I need to lose weight.

  30. elsa gale says:


  31. Sally Mendez says:

    Hi Admin, I can omit the meat for shrimp?

  32. Sue says:

    Do you have a metric conversion for this recipe. Thanks so much.

    • Admin says:

      Hi Sue! We don’t have one available- however, Google has some really useful metric conversion charts that are convenient and easy to use. Thanks!

  33. Lisa says:

    I’m trying to make a version with chicken. Some members of my family are very put off by the Cumin I added for the Beef version I made earlier. Is there a list of spices I could use to flavor a chicken version? Sage? Oregano?

    • Admin says:

      Hi Lisa! Cumin is included in the recipe -and Fat Flush Plan- because it carries major health properties. (It is high in potassium, iron, and thiamine, plus researchers have found that cumin stimulates the secretion of pancreatic enzymes, thereby aiding digestion and absorption of nutrients. Especially important are the properties in cumin that scavenge free radicals to help rejuvenate the liver.) That being said, of course feel free to replace the cumin, or use less than the recipe calls for! However, if you are following the recipe/FF Soup Diet to lose weight, we can’t be sure of the results you will achieve.

  34. Linda says:

    I’ve made the soup several times before, however my acid reflux has worsened. Can I use 1/2 tomato juice and 1/2 vegetable broth to cut down on the tomato acidity?

    • Admin says:

      Hi Linda! You can certainly try the 1/2 & 1/2 to lessen the acid. Just be sure to look for no-salt-added broth! (As always, we can’t be sure of the results you will see if you stray from the original recipe. That being said, sticking to every other aspect of the recipe -and plan- should keep you on the right track!) Best of luck!

  35. Juliet Brazil says:

    Hi, Just made the soup, but could only get a butternut squash. Everything else spot on. Smells great! Will try it tonight. I always have salad with salmon, sardines or tuna for lunch, and 2 poached eggs on baby leaves for breakfast, so I am just going to replace my main meal with this. Thanks.

  36. Mindy says:

    What are the nutritional facts for the fat flush soap?

    • Admin says:

      Hi Mindy! (Please see above comments/replies regarding nutritional facts & calorie count.) It will vary for each batch, depending on the add-ins you use and in what increments. There are lots of free online resources available online that can help.

  37. Nicole says:


    Could the “1 bottle (46 oz.) reduced-sodium tomato or vegetable cocktail juice” be replaced by organic chicken stock or veggie stock?
    Love soup not so much the tomatoes

    • Admin says:

      Hi Nicole, you can replace the tomato juice with veggie or chicken stock – just make sure it’s low-sodium!

  38. Lanetta says:

    Hi. I have just come across this plan. I’m headed to the store today to get the ingredients for the soup. I was wondering, how long should I stay on the fat flush soup plan? Thank you

    • Admin says:

      Hi Lanetta, you can do the plan for 1 to 2 weeks depending on your goals. Try mixing it up with different ingredients like eggplant, spinach or seaweed to optimize the health benefits.

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