This is based on a recipe from the I Breathe I’m Hungry blog, and is a great vegetable soup in its own right, but as a meal replacement, it’s inspired.
You can use this as a replacement for lunch or dinner (or both)—it’s filled with all sorts of good-for-you nutrients. You can also do a 5-day version of this soup combined with protein salads (see below) and lose 5, 10, or more pounds. Vegetarian? Skip the meats and use tofu and eggs.
Turbo Keto Diet Soup
Yield: 20 cups
Per 1.5 cup serving: 136 calories, 4g fat, 4g net carbs, 19g protein
4 slices bacon, chopped (skip if vegetarian)
1/4 cup onion, chopped
1 tablespoon fresh garlic, minced
1/4 cup sun-dried tomatoes, chopped
1 cup sliced white mushrooms
8 cups low sodium organic chicken broth
3 cups water
2 cups celery root, peeled and chopped into ½ inch cubes (or cauliflower, jicama, radish, turnip)
4 cups cooked free-range chicken breast, chopped
(Vegetarians, add tofu cubes when serving)
2 cups zucchini or yellow squash, sliced and quartered
1 cup green beans, cut into 1 inch pieces
4 cups spinach or swiss chard, chopped (don’t use kale, it’s too high in carbs)
1 tablespoon basil pesto
2 tablespoon balsamic vinegar
Salt and pepper to taste
- In a large soup pot, cook the bacon over medium heat for 2 minutes.
- Add the onions, garlic, sun-dried tomatoes, and mushrooms. Cook for 5 minutes.
- Pour in the chicken stock and water, then add the celery root and chicken. Simmer for 15 minutes.
- Add the squash, green beans, and swiss chard and simmer for 10 minutes.
- Add the pesto and balsamic vinegar. Season with salt and pepper to taste.
Five-Day Keto Diet
This will keep your calories between 1200-1400 per day, and your carbs under 20 grams. For six days, you’ll eat no dairy, artificial sweeteners, or nuts (except for the smidge in the pesto)—these restrictions are non-negotiable if you’re serious about following this plan. Also, you can stay on it for as long as you need, since the soup will be providing plenty of vegetables.
—DAY 1—
Breakfast: 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado
Lunch: 2 cups Turbo Atkins Keto Soup
Snack: 1/2 cup Basic Egg Salad in a lettuce cup
Dinner: 2 cups Turbo Atkins Keto Soup
—DAY 2—
Breakfast: 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado
Lunch: 2 cups Turbo Atkins Keto Soup
Snack: 1/2 cup Thai Tuna Salad in a lettuce cup (or use tofu)
Dinner: 2 cups Turbo Atkins Keto Soup
—DAY 3—
Breakfast: 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado
Lunch: 2 cups Turbo Atkins Keto Soup
Snack: 1/2 cup Curried Chicken Salad in a lettuce cup (or use tofu)
Dinner: 2 cups Turbo Atkins Keto Soup
—DAY 4—
Breakfast: 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado
Lunch: 2 cups Turbo Atkins Keto Soup
Snack: 1/2 cup Basic Egg Salad in a lettuce cup
Dinner: 2 cups Turbo Atkins Keto Soup
—DAY 5—
Breakfast: 2 eggs, 1 tbsp butter, 2 pieces of bacon, 1/2 avocado
Lunch: 2 cups Turbo Atkins Keto Soup
Snack: 1/2 cup Thai Tuna Salad in a lettuce cup (or use tofu)
Dinner: 2 cups Turbo Atkins Keto Soup
NOTES
—Pre-make the soup and portion it into five containers. That way, you’ll have equal amounts of broth and vegetables.
—Pre-make 1-cup servings of each of the protein salads.
—The protein salads are mix-and-match. You can, of course, use the same salad all through your five-day plan…but change is nice when on a restrictive diet. Also, if you prefer plainer flavors, just leave out any seasonings you don’t like.
—I find cooking eggs in butter and also eating bacon to be too much fat for my digestion to handle. But most people love it. My version: Sauté a minced garlic clove in a nonstick pan that’s been sprayed with olive oil. Add eggs and scramble. Top with bacon, avocado, and a tablespoon of salsa.