The cabbage soup diet is a highly restrictive, seven-day eating plan centered around a low-calorie soup. The specific foods you are permitted to eat change daily, which is key to its structure. While the core of the diet is consuming as much cabbage soup as you desire, knowing the additional allowed items for each day prevents missteps. This guide breaks down the classic meal plan day by day.
The 7-Day Cabbage Soup Diet Meal Plan
Day 1: Unlimited Fruit and Cabbage Soup
On the first day, your menu is simple and focused on fruits and soup. You can have unlimited quantities of cabbage soup and fruit, with one notable exception: bananas are prohibited. Stick to other low-sugar, high-fiber fruits like apples, strawberries, pears, and melons. This day is designed to cleanse your system and is very low in calories.
Day 2: Vegetables and Cabbage Soup
Day two shifts focus from fruits to vegetables. You can eat unlimited amounts of raw or cooked vegetables, along with your cabbage soup. Emphasize leafy greens and avoid starchy vegetables like potatoes, corn, or beans. For dinner, a single, plain baked potato with a small amount of butter is the special treat of the day. No fruit is allowed on day two.
Day 3: Fruit, Vegetables, and Cabbage Soup
This day combines the rules of the first two days, allowing you to have unlimited fruit (excluding bananas) and vegetables (excluding potatoes) in addition to your cabbage soup. This provides a slightly wider range of nutrients, but calories remain very low.
Day 4: Bananas, Skim Milk, and Cabbage Soup
Day four introduces bananas and skim milk to the diet, alongside the endless cabbage soup. You can have up to eight bananas and unlimited skim milk to help provide potassium, carbs, and calcium. For some followers, this day is a much-needed energy boost and helps curb sugar cravings.
Day 5: Beef, Tomatoes, and Cabbage Soup
The diet introduces protein on day five with the option of lean beef and tomatoes. You can eat 10 to 20 ounces of beef (or skinless chicken/fish as a substitute) and up to six fresh tomatoes. It is highly recommended to drink at least 6 to 8 glasses of water on this day to help flush out the uric acid produced by the protein.
Day 6: Beef, Vegetables, and Cabbage Soup
On day six, you can enjoy a combination of unlimited beef and vegetables, along with your cabbage soup. Leafy greens are still a priority, and you should continue to avoid potatoes. This day is designed to be a satisfying, high-protein complement to the soup.
Day 7: Brown Rice, Fruit Juice, Vegetables, and Cabbage Soup
The final day reintroduces a small amount of complex carbohydrates. You can eat brown rice and vegetables, and drink unsweetened fruit juice, in addition to your cabbage soup. The rice and juice provide some extra energy as you near the end of the diet.
Potential Downsides and Nutritional Gaps
While the specific foods change daily, the cabbage soup diet is consistently low in calories, protein, and fat. This extreme restriction can cause several issues, including fatigue, dizziness, and nutrient deficiencies. Many health experts warn that the rapid weight loss achieved is primarily water weight and muscle mass, not sustainable fat loss.
| Feature | Cabbage Soup Diet | Balanced Eating Plan |
|---|---|---|
| Calorie Intake | Very low (often under 1,200/day) | Varies based on individual needs |
| Sustainability | Not sustainable long-term | Encourages lifelong healthy habits |
| Nutrient Balance | Deficient in protein, healthy fats, and some vitamins/minerals | Provides a wide variety of nutrients |
| Weight Loss | Rapid but mostly water and muscle, likely to be regained | Gradual, sustainable, and primarily fat loss |
| Side Effects | Bloating, gas, fatigue, headaches | Generally few if balanced and managed well |
Conclusion: A Temporary Fix, Not a Lifestyle Change
The cabbage soup diet provides a detailed daily plan for what to eat over seven days, focusing on a very low-calorie intake to promote rapid, short-term weight loss. While it may provide an initial "jump start" for some, health experts agree it is not a sustainable or healthy long-term solution. The restrictive nature and potential for muscle and water weight loss, coupled with the risk of regaining the weight, make it a poor choice for overall wellness. Before beginning any restrictive diet, especially if you have underlying health conditions, it is best to consult a healthcare professional. For sustainable weight management, a balanced diet paired with regular exercise is always the recommended approach.
Important Considerations for the Cabbage Soup Diet
- Stay Hydrated: Always drink plenty of water throughout the diet, as the low caloric intake can affect your body's hydration levels.
- Listen to Your Body: Fatigue, dizziness, and headaches are common side effects due to the severe calorie restriction. Stop the diet if these symptoms become too severe.
- Plan Ahead: Meal prepping a large batch of the cabbage soup at the beginning of the week is essential to stick to the plan.
- No Alcohol: The diet prohibits alcohol and other calorie-containing drinks. Stick to water, unsweetened tea, black coffee, and unsweetened fruit juice on designated days.
- Understand the Goal: The purpose is not long-term fat loss but a quick reduction in water weight. Have a long-term, balanced eating plan ready for when the seven days are over to avoid rapid weight regain.
