Fat Flush Soup Recipe

Does the concept of fat flush soup really work? People following the fat flush soup diet consume two servings of a filling broth-based soup each day, along with breakfast and snacks. Discover the details on high protein soup recipes for weight loss and try out my very own fat flushing soup recipe. With each huge bowl containing under 500 calories, this satisfying, fiber-filled, one-pot soup will assist you in maintaining a calorie deficit.

What is Fat Flush Soup?

Back in 2011, Woman’s World Magazine featured a fat flush soup recipe based on Ann Louise Gittleman’s book The Fat Flush Plan. It quickly gained popularity due to its simple, hearty ingredients that made for delicious family fare. My recipe is a slight adaptation of the original fat flush soup Woman’s World recipe, with a few small tweaks that I believe you’ll enjoy.

Does Fat Flushing Soup Really Work?

Believe it or not, there is scientific backing for the concept of soup aiding weight loss! A 2007 study found that individuals ate fewer total calories per meal when they started their meal with soup. However, including fat flush soup in your diet does not guarantee weight loss.

There is no need to consume this soup daily or twice a day as recommended in order to achieve your weight loss goal. This soup is packed with elements that will leave you feeling satiated while consuming fewer calories. So, if you’ve been wondering how fat flush soup works, there’s your answer.

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Fortunately, there are numerous other food options that offer the same benefit. You don’t have to solely rely on high protein soup recipes for weight loss! The key is to find recipes that help you maintain a calorie deficit. These calorie deficit recipes don’t necessarily have to be soup.


The original fat flush soup recipe is filled with components that create a high-volume, low-calorie, satiating meal. Here are some nutritional benefits of fat flush soup:

  • Protein: Lean meat and beans provide a substantial amount of protein, which helps you feel fuller for longer, reducing the urge to snack between meals.
  • Fiber: This soup contains an abundance of high-fiber, low-carb, low-calorie veggies. Fiber adds low-calorie bulk to your meals, promoting a feeling of fullness. My version of the recipe includes even more zucchini, bell peppers, and mushrooms than the original, providing a whopping 17 grams of fiber!
  • Fluid Volume: This broth-based soup is fluid-filled, providing hydration benefits.
  • Potassium: Each serving of this soup provides over 2000 mg of potassium, which is a significant portion of the recommended daily intake for adults. Potassium is essential for various bodily functions, including heart and kidney health, nerve transmission, and muscle contractions. Additionally, this soup is rich in vitamins A, C, iron, and other essential nutrients.


To make fat flush soup, you will need the following ingredients:

  • Olive oil
  • Lean ground turkey
  • Green bell pepper
  • Yellow bell pepper
  • Onion
  • Zucchini
  • Baby portobella mushrooms
  • Garlic
  • V8 vegetable juice
  • Kidney beans (or black beans)
  • Canned diced tomatoes
  • Lime juice
  • Cumin
  • Coriander
  • Fresh parsley
  • Fresh cilantro
  • Jalapeno peppers
  • Scallions

My version of fat flush soup differs from the original by adding some heat. I include jalapenos and use V8 Spicy Hot Vegetable Juice instead of the original V8 for added spice and a potential metabolic boost. However, please note that any metabolic benefits from hot chilies are temporary and minimal.

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Feel free to customize your soup further. Swap lean ground turkey for ground beef or chicken to make a fat burning soup with different flavors. You can also try using bone broth or vegetable broth instead of V8 to create a fat burning soup without tomatoes.


You don’t need any fancy kitchen gadgets to make fat flush soup. All you need is a good knife and a Dutch oven or a large pot.

How to Make Fat Flush Soup

Follow these steps to make fat flush soup:

  1. Begin by preparing your veggies. Chop the bell peppers, onion, zucchini, mushrooms, garlic, parsley, cilantro, jalapenos, and scallions.
  2. Heat olive oil in a Dutch oven or a large pot over medium heat. Add the turkey, yellow pepper, green pepper, onion, zucchini, mushrooms, and garlic. Cook until the turkey is thoroughly browned, stirring frequently and breaking it into crumbles.
  3. Add the remaining ingredients to the pot, excluding the scallions. Heat to a simmer, stirring occasionally.
  4. Ladle the soup into bowls and garnish with scallions. Leftovers can be frozen for later use.

More Healthy Dinner Recipes to Lose Weight

If you’re looking for more high-volume, low-calorie recipes that the whole family can enjoy, try these delicious dinner recipes:

  • Simple Stuffed Pepper Recipe (with a secret ingredient!)
  • Turkey Salad without Mayo (with high-protein curry yogurt sauce)
  • Lasagne con Zucchine
  • Turkey Meatballs with Zucchini Noodles and Sauce

Expert Tips from a Dietitian

This is a level 1 recipe that may help support fat loss. The fat flush soup recipe contains the components necessary for a high-volume, low-calorie, satiating meal. If weight loss is one of your goals, this soup is a must-have in your life.

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The combination of protein, fiber, and water in this soup is ideal for those seeking a filling meal with fewer calories. Think of protein, fiber, and fluid volume as the trifecta for meals that support weight loss goals.

This soup is perfect for dinner or lunch prep. Heat it in the morning and keep it in a thermos for a hot meal at lunchtime, especially if you don’t have access to a microwave at your workplace. A warm thermos of soup is also wonderful for long commutes or when traveling, helping you resist the temptation of fast food. Investing in a wide-mouth thermos is well worth it.


Looking for more weight loss recipes? Here are a few fat-burning dinner recipes to keep your meals from becoming monotonous:

  • Best Cabbage Soup Diet Recipe
  • One-Pot Sausage, Bean, and Swiss Chard Soup Recipe
  • Chicken Feet Soup
  • Crockpot Turkey Soup with Wild Rice

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The Disclaimer…

All recipes on this website may or may not be suitable for you depending on your medical needs and personal preferences. Consult with a registered dietitian or your physician to determine the dietary pattern that is best for you.

The nutrition information provided is an estimate and may vary depending on specific brands and ingredients used. Calorie information on food labels can be inaccurate, so don’t fret too much about the numbers.

For more information on how the three recipe levels can assist with your weight management goals, refer to my overnight oats no sugar post. Let’s get cooking!


This post has been updated with new photos, additional nutrition information, and a recipe video. Enjoy it!