The wonder soup recipe also called cabbage wonder soup, diet soup, or detox cabbage soup  or Original Cabbage soup diet recipe has been around for decades. It’s the classic low calorie vegetable soup used in the popular 7-day cabbage soup diet.

As a nutrition focused recipe creator, I look at it with two minds:

• On one hand, it’s a very light, vegetable packed soup that’s easy to cook and quite budget-friendly.
• On the other, the original cabbage soup diet is a short term, very low calorie fad diet that isn’t designed for long term, sustainable weight loss. 

So in this post, I’m sharing the original wonder soup recipe from 7 day cabbage soup diet plan. It’s a classic, low-calorie cabbage soup diet soup along with some realistic guidance on how to use it more safely.

This post is for information only and is not medical advice. Always check with your doctor before trying any restrictive diet or using very low-calorie soups as meal replacements.

What Is Wonder Soup?

Wonder soup is essentially a very simple cabbage vegetable soup:

• Based on cabbage, onion, celery, carrots, bell pepper and tomatoes
• Cooked in water or low-sodium vegetable broth
• Lightly seasoned with herbs, salt, pepper and sometimes a pinch of chilli

It became famous because of the cabbage soup diet a 7 day eating plan. In cabbage soup diet plan this soup is eaten in generous amounts alongside a small list of other foods each day.

Online you’ll see it under many names:

• wonder soup
• miracle soup
• cabbage soup diet soup
• fat-burning cabbage soup
• detox cabbage soup
• sacred heart soup / GM diet soup 

In this recipe, I’m sharing the original cabbage soup diet recipe: lots of vegetables, water based broth, very little oil in the soup itself so it stays true to its “diet soup” origins.

Ingredients for Original Wonder Soup

For making wonder soup recipe You’ll need:

• Cabbage: green cabbage, chopped into bite-sized pieces
• Onion: yellow or white onion, chopped
• Celery: chopped; classic in almost every version
• Carrots: sliced or diced
• Green bell pepper: adds sweetness and colour
• Garlic powder: optional but recommended for flavour
• Tomatoes: canned diced tomatoes or fresh chopped tomatoes
• Tomato Paste: Adds a subtle thickness
• Water or low sodium vegetable broth: the base; water is most “original” and lowest in calories
• Olive oil: just 1–2 teaspoons to soften the onion (you can omit if you prefer absolutely no added fat)
• Dried herbs: such as Italian seasoning, thyme or parsley
• Bay leaf: optional, adds depth to the broth
• Salt and black pepper: to taste
• Optional heat: a pinch of red chilli flakes or cayenne
• Fresh parsley or cilantro: for garnish

This keeps it very low in calories, high in volume and fibre, and as close as possible to the original cabbage soup diet soup.

How to Make Wonder Soup (Stovetop)

You can adapt this for pressure cooker/Instant Pot, but the classic method is just a big pot on the stove.

• Sauté the aromatics (very lightly)
  • In a large pot, add 1–2 teaspoons of olive oil (or a splash of water if you prefer oil-free).
  • Add chopped onion and celery and carrots. Cook on medium heat for 3–4 minutes until they start to soften.
  • Add garlic and cook for another 30 seconds until fragrant.

• Add the main vegetables
  • Stir in the, bell pepper and chopped tomatoes.
  • Toss everything together so the vegetables are lightly coated and start to soften at the edges.
  • Add Chopped cabbage
  • Cover and cook for 2 minutes

• Add liquids and seasoning
  • Pour in water or low sodium vegetable broth. You want enough to just cover the vegetables generously the soup should be brothy.
  • Add diced tomatoes (with their juices).
  • Add bay leaf, dried herbs, a small pinch of chilli flakes (if using), salt and pepper.
• Simmer until tender
  • Bring the soup to a gentle boil, then reduce heat to low.
  • Cover partially and simmer for about 20–30 minutes, or until the cabbage and other vegetables are tender but not mushy.
  • Taste and adjust seasoning with a little more salt, pepper or herbs if needed.
• Serve
  • Remove the bay leaf.
  • Ladle the wonder soup into bowls and garnish with fresh parsley or cilantro.
  • Serve hot as a very light meal or starter.

This is the classic, low calorie version: lots of vegetables, almost no fat, no added protein, and a very clear broth.

How Low Calorie Is Wonder Soup?

Exact calories will depend on the quantities you use, but most original cabbage soup diet recipes come out roughly in this range:

• About 60 – 90 calories per serving (1½–2 cups)
• Very low in fat
• Mostly from cabbage, carrots, onion, and tomatoes

That’s why wonder soup is used in very low-calorie diets it’s high in volume and fibre but low in energy.

Wonder Soup, Cabbage Soup Diet & Detox: How to Use This Recipe Safely

The original cabbage soup diet suggests eating this soup several times a day, plus a small number of specific foods, for one week. People often report fast weight loss, but most of that is water weight and some muscle, and most health experts classify it as a fad diet.

Some important realities:

• It’s very low in calories (often under 1,000 calories per day during the diet).
• It’s not nutritionally balanced and low in protein, fats and some vitamins/minerals.
• It’s meant as a short-term pattern, not a lifestyle.
• Weight lost this way is usually regained when you return to normal eating.

Healthline, Medical News Today and other nutrition sources describe the cabbage soup diet as a short-term, unsustainable approach and do not recommend it as a long-term weight-loss solution.

My take, as someone who loves both food and evidence:

• It’s okay to enjoy this wonder soup recipe as a very light meal or part of a short reset period.
• It’s not a good idea to rely on it alone for long periods or repeat strict 7-day cycles again and again.
• For sustainable weight loss, a balanced eating pattern plus movement and good sleep will always win over crash diets.

If you want a more balanced, everyday cabbage soup that fits into long-term healthy eating, I also have a healthy cabbage soup recipe with more flexible seasoning and a more cozy, “normal soup” feel.

Healthy cabbage soup recipe (vegetarian & easy)

And if you’re curious about the full cabbage soup diet – the 7-day schedule, pros and cons and who should avoid it – I’ve broken that down in a separate, detailed article.

cabbage soup diet 7-day plan, pros & cons and safer alternatives

Wonder Soup vs Healthy Cabbage Soup: What’s the Difference?

Since we now have both on the blog, here’s how I’d describe them quickly:

• Wonder Soup :
  • Very low calorie
  • Minimal oil, no protein add-ins
  • As close as possible to the original cabbage soup diet soup
  • Often used as “detox cabbage soup” or short reset soup
• Healthy Cabbage Soup :
  • Still light and veggie packed, but more flexible and flavour layered
  • Easier to pair with normal meals and use as an everyday soup
  • Better suited to long-term healthy eating and weight-loss-friendly routines

Storing & Reheating Wonder Soup

Because this soup is almost all vegetables and broth, it stores very well:

• Fridge:
  Store cooled soup in an airtight container for 3–4 days.
• Freezer:
  Portion into freezer-safe containers and freeze for up to 2–3 months.
  Thaw overnight in the fridge or reheat gently with a splash of water.
• Reheating:
  Warm on the stovetop over medium heat, or in the microwave until hot. Taste and adjust salt if needed – flavours can mellow slightly after chilling.

FAQs About Wonder Soup & Detox Cabbage Soup

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7 Day cabbage soup diet plan is one of those quick-fix weight loss plans that never completely disappears. Before you commit to seven days of wonder soup, it’s worth understanding what this diet really does to your body.

If you’ve ever googled quick weight loss or scrolled through New Year diet trends, you’ve probably seen the cabbage soup diet pop up. It promises fast results from a simple wonder soup also known as original cabbage soup that you can eat as much as you like for 7 days.

As a nutrition focused recipe developer who also loves a good big bowl of veggie soup, I totally understand the appeal. A cheap, delicious and easy soup you can batch cook, that might also help with weight loss? Of course it goes viral every few years. But the reality is more complicated.

In this post, I’ll walk you through:

• What the cabbage soup diet actually is?
• The typical 7 day cabbage soup diet plan (day by day)
• What results can you get from 7 day cabbage diet results vs what really happens
• Pros and cons, side effects, and who should avoid cabbage soup diet
• And, a healthier way to enjoy cabbage soup for weight loss without crash dieting

Quick note: This post is for general information. It’s not medical advice. Always check with your doctor or dietitian before starting any restrictive diet, especially if you have health conditions or take medications.

What Is the Cabbage Soup Diet?

The cabbage soup diet is a short-term, very low-calorie eating plan that usually lasts 7 days. The star of this 7 day cabbage soup diet plan is a simple vegetable soup made mainly with cabbage, onions, carrots, celery, and tomatoes.

You’ll see it online under a lot of different names:

• Cabbage soup diet soup
• Wonder soup or miracle soup
• Fat-burning cabbage soup
• Original Cabbage Soup Recipe
• Detox cabbage soup
• Sometimes even linked with military diet or old hospital diet stories

The promise is dramatic: eat unlimited amounts of this low calorie cabbage soup plus a few allowed foods each day, and you can lose several pounds in a week.

What makes it different from just eating a healthy cabbage soup?

• It’s not just a recipe it’s a strict 7 day schedule
• The overall calories are usually extremely low
• Food choices are very limited and repetitive
• It’s meant as a quick fix, not a long term way of eating

The Classic 7 Day Cabbage Soup Diet Plan (Day by Day)

There are many versions, but most 7 day cabbage soup diet plans look something like this:

• Day 1 : Fruit Day
  Unlimited cabbage soup + any fruit you like, except bananas.
• Day 2: Vegetables Day
  Cabbage soup + non-starchy vegetables (often a baked potato with a little butter is allowed at dinner).
• Day 3: Fruits + Veggies
  Cabbage soup + a mix of fruits and vegetables (still no bananas or potatoes).
• Day 4: Bananas and Milk Day
  Cabbage soup + bananas + skim milk or unsweetened yogurt.
• Day 5: Protein + Tomatoes
  Cabbage soup + lean protein (usually beef or chicken) + tomatoes. Vegetarians can include Tofu
• Day 6: Protein + Veggies
  Cabbage soup + more lean protein + non-starchy vegetables.
• Day 7: Brown Rice Day
  Cabbage soup + brown rice + vegetables + sometimes unsweetened fruit juice.

Different websites and TikTok videos tweak the details, but the structure is similar:
a lot of soup, a little fruit, veg and some protein on certain days, and overall very few calories.

If you’re looking for the original low-calorie cabbage soup diet soup (wonder soup), I’ve shared the full recipe here.

How Does the Cabbage Soup Diet Work ?

Short answer: most of the weight you lose is from water and glycogen, not all body fat.

Here’s what’s usually happening behind the scenes:

• The diet is very low in calories, often well under what most adults need just to maintain weight. Healthline
• You’re eating mostly high fibre, high water vegetables, which fill your stomach for very few calories.
• When you suddenly drop calories like this, your body uses up stored glycogen (carbohydrate stored in muscles and liver) and the water attached to it so the scale moves quickly at first. Medical News Today

That’s why people often report:

• “I lost 5–10 pounds in a week!”
• But then regain a lot of it once they return to normal eating.

There’s no special fat burning magic in cabbage itself. Cabbage is a nutritious vegetable, but the fat-burning reputation comes from the extreme calorie deficit, not from a special ingredient in the soup.

Cabbage Soup Diet Results: What Can You Really Expect?

If you follow a 7 day cabbage soup diet strictly, you’ll very likely see the scale go down simply because you’re eating so much less.

But it’s important to understand what those results mean:

• A large part of the loss is water weight and stored glycogen, especially in the first few days.
• You may also lose some lean muscle, especially if the diet is low in protein.
• Once you go back to your usual pattern of eating, a lot of that weight tends to come back.

Some people use the cabbage soup diet as a short reset before moving into a more balanced plan. Others end up in a frustrating cycle of:

Strict 7 days → weight drops → normal eating → weight jumps back → try another extreme diet.

Long term, that all or nothing pattern can make weight management feel harder, not easier.

Pros of the Cabbage Soup Diet (Yes, There Are a Few)

Let’s be fair and talk about what actually works here, even if I don’t love the overall diet:

• You eat more vegetables.
  The soup is loaded with cabbage, onions, carrots, celery, tomatoes all nutrient-dense, low calorie foods.
• You get a short term calorie reset.
  For some people, a structured 7-day plan can feel easier than eat a bit less overall , especially after a holiday or period of overeating.
• It’s simple to follow.
  No calorie tracking apps, no macro calculations just a pot of soup and a basic daily food list. 

If you struggle with snacking on ultra processed foods, a week of big, simple, home cooked soup can feel mentally refreshing.

Cons and Risks: Why Most Experts Call It a Fad Diet

Now, the bigger picture. Most health professionals and nutrition writers consider the cabbage soup diet a fad and not something to repeat often or follow long-term.

Here’s why.

1. Very low in calories

For many people, the total daily intake on this diet ends up well under 1,200 calories, sometimes closer to 800–1,000. That’s lower than what most adults need for basic metabolic functions, let alone exercise or an active lifestyle.

2. Not nutritionally balanced

On several days of the classic 7 days cabbage soup diet plan:

• Protein is very low
• Healthy fats are almost non existent
• The overall diet is skewed towards soup, fruit and some veg, with very little variety

Followed beyond a short timeframe, that can lead to nutrient gaps, fatigue, weakness and cravings.

3. Mostly short-term, water-based weight loss

Crash diets like this tend to:

• Drop weight quickly in the first week (mostly water)
• Slow down your metabolic rate if repeated often
• Make it easier to regain weight once normal eating resumes 

4. Possible side effects

People often report:

• Headaches, dizziness, low energy
• Digestive issues like gas, bloating or cramps (cabbage is high in fibre and can trigger symptoms for some) 
• Moodiness and strong cravings
• Difficulty concentrating

Who Should Avoid the Cabbage Soup Diet?

Always talk to your healthcare provider, but in general, the cabbage soup diet is not appropriate for:

• People with a history of disordered eating or yo-yo dieting
• Those with diabetes or blood sugar regulation issues
• Anyone with digestive conditions worsened by high-fibre, cruciferous vegetables
• Pregnant or breastfeeding individuals
• People on certain medications that interact with very low-calorie or very low-carb diets

If you recognise yourself in any of those categories, treat cabbage soup as a food  not a structured 7 day crash diet for weightloss .

A Healthier Way to Use Cabbage Soup for Weight Loss

Here’s the good news: you don’t have to throw away the idea of cabbage soup altogether.

A hearty, vegetable rich soup can be a fantastic tool in a balanced weight loss approach, if you use it differently:

• As a starter before a meal: research on low calorie soups shows they can help reduce how much you eat at the main course. 
• As a light lunch or dinner, pair the cabbage soup with enough protein (beans, lentils, tofu, paneer, eggs, or meat if you eat it).
• As part of a routine that also includes movement, strength training, sleep and realistic calorie intake not as the only thing you eat all day.

If you like the idea of a cabbage based “weight loss soup” but want it to be more balanced, you might enjoy this Weight Loss Cabbage Soup recipe also known as Original wonder soup recipe.

 weight loss cabbage soup recipe

In the above recipe, you can:

• Add beans, chickpeas, lentils or tofu to boost protein
• Adjust the spice and herbs to your taste
• Batch cook and freeze portions so you always have a healthy option ready

Example: 1-Day Balanced Menu Using Cabbage Soup

Instead of a full 7 day cabbage soup diet, here’s what a more balanced day might look like, where cabbage soup plays a supporting role:

• Breakfast
  Greek yogurt or plant-based yogurt + berries + a sprinkle of oats or granola
• Lunch
  1–2 bowls of cabbage soup + whole grain toast + hummus or cottage cheese
• Snack
  Fruit + a handful of nuts or seeds
• Dinner
  A protein rich main (tofu stir-fry, lentil curry, baked fish or chicken) + vegetables + a small portion of rice, quinoa or potatoes

You still get the light, full feeling from soup, but your body also gets enough protein, carbs and healthy fats to function well and preserve muscle.

Cabbage Soup Diet FAQs

Bottom Line: Is the Cabbage Soup Diet Worth It?

The cabbage soup diet keeps coming back because it offers exactly what many of us secretly want: fast results with simple rules.

But underneath the wonder soup and lose 10 pounds in 7 days headlines, it’s still a very low-calorie, short term fad diet:

• It can lead to quick, mostly temporary weight loss
• It’s not nutritionally balanced or sustainable
• It doesn’t teach you how to eat for long-term health and weight management

My suggestion as a recipe developer and nutritionist:

• Enjoy cabbage soup as a healthy, budget friendly, veggie packed meal,
• Use it as one tool among many in a balanced, realistic weight-loss plan,
• And skip the strict, repeat 7-day cabbage soup diet cycles.

If you’d like a cabbage soup you can actually keep in your routine, my Weight Loss Cabbage Soup is designed exactly for that flavourful, veggie heavy, and much more friendly to real life.

More Vegetable Soup Recipes

• Weight Watchers Zero Point Soup
• Easy Vegetable Soup Recipe
• Lemon Coriander Detox Soup
• Tuscan White Beans Pasta Soup {Instant Pot}
• Homemade Tomato Soup
• Spinach Soup

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

These high protein breakfast without eggs are perfect for you If you’re trying to eat more protein at breakfast but don’t enjoy eggs or can’t eat them. I am sharing these 21 Egg-Free breakfast Ideas to Keep You Full All Morning till lunch.

As a nutritionist, I get this question a lot: “What can I eat for breakfast that’s high in protein without eggs?” The good news is you do not need eggs to hit your morning protein goals. Greek yogurt, cottage cheese, tofu, lentils, beans, chia seeds, oats, nuts, and seeds can all give you a solid protein base to keep you full and fulfil your protein goal for the day.

In this post, I’m sharing 21+ high protein breakfast without eggs you can actually make and enjoy. Many of them are make ahead recipes from my blog, so you can batch cook/prep once and eat all week. Most of these land in the 20–30 g protein range when you build them right, and they’re perfect for busy mornings, weight-loss friendly meal prep, or simply staying full till lunch.

Why a High Protein, Egg-Free Breakfast Works So Well

Starting your day with enough protein can:

• Keep you full longer and reduce mid morning snacking
• Support muscle recovery and maintenance
• Steady energy and fewer blood sugar crashes
• Make weight-loss and body composition goals easier to stick to

Most people do well aiming for 20–30 g protein at breakfast, depending on total daily needs. With the ideas below, you can easily hit your protein goal that without cracking a single egg.

Dairy, soy, lentils, beans, and seeds are all fantastic protein options that can be turned into both sweet and savory breakfasts.

What Counts as a High Protein Breakfast (No Eggs)?

How much protein should breakfast have?

For most people, a good goal is to aim for roughly 20–30 grams of protein at breakfast. You don’t have to hit this perfectly every single day, but having one “anchor meal” with a solid protein hit makes it much easier to reach your total daily protein target.

How to Build a High Protein Breakfast Without Eggs(Simple Formula)

Use this as a plug and play formula to build your breakfast without eggs and Include one ingredient from each category listed below.

1. Protein Base (15–25 g)
   1. Greek yogurt, skyr, cottage cheese
   2. Chia seeds, hemp seeds
   3. Protein powder, tofu, tempeh
   4. Chickpeas, lentils, beans
2. Slow Carbs (15–40 g)
   1. Rolled oats, wholegrain toast, cooked grains
   2. Fruit (banana, berries, apple, mango)
3. Healthy Fats (5–15 g)
   1. Nuts, nut butter, seeds, Avocado
4. Flavour & Texture
   1. Spices (cinnamon, cardamom, smoked paprika)
   2. Cocoa, matcha, coffee
   3. Crunchy toppings (granola, seeds, toasted nuts)

All the recipe ideas below follow this basic pattern.

Example Combos

• Greek Yogurt Power Bowl
  Greek yogurt + overnight oats base + berries + chia seeds + a sprinkle of nuts.
• Toasted Savory Plate
  Cottage cheese + avocado on wholegrain toast + side of cherry tomatoes and cucumbers.
• Smoothie + Side
  Protein smoothie + a slice of peanut butter toast or a small handful of nuts.

Star Ingredients for high Protein Breakfast without Eggs

For an Egg Free high protein Breakfast these are the ingredients include again and again in my own breakfasts:

• Greek yogurt / Skyr: thick, creamy, and naturally high in protein.
• Cottage cheese: blends beautifully into toasts, bowls, and spreads.
• Tofu & tempeh: amazing for savory scrambles, stir-fries, and burrito-style fillings.
• Lentils, chickpeas & beans: great in hashes, savory bowls, and sandwiches.
• Edamame / soybeans: easy to toss into bowls and salads.
• Quinoa: higher in protein than regular grains and works in both sweet and savory bowls.
• Chia seeds & hemp seeds: small but mighty; a big boost to oats, puddings, and smoothies.
• Protein powder (whey or plant-based): handy for smoothies, oats, and chia puddings.

When you mix one main protein Greek yogurt, cottage cheese, tofu, beans with fiber rich carbs and a bit of healthy fat, you get a breakfast that is satisfying, balanced, and egg-free.

High Protein No Eggs Breakfast Ideas

Below are egg-free breakfast ideas you can rotate through the week. Many of them link to full recipes on my blog, so you can just click through, make, and save.

Overnight Oats & Chia Pudding Jars (Grab-and-Go)

These are perfect for meal prep, and every jar can be tailored to your protein goals. High Protein overnight oats are perfect if you like to meal prep once and not think about breakfast for the next 3–5 days

Base Overnight Oats You Can Customize
If you want one master formula you can flavor in 10 different ways, start here. It gives you the classic oats + milk + yogurt + chia base that you can turn high-protein with yogurt, nut butter, or protein powder.
Guide: Overnight Oats Guide (Base Ratio + Variations)

1. High Protein Overnight Oats

This is your anchor recipe when you want a seriously filling breakfast. It’s packed with oats, Greek yogurt, chia seeds and seeds/nuts for extra crunch and staying power. High Protein Overnight Oats Recipe

• Per serving: ~30 g protein | ~333 calories
• Best for: Busy mornings, weight loss meal prep, post-workout breakfast

Use this as your core template for building other high protein overnight oats jars: oats + high protein dairy/plant yogurt + chia + seeds/nuts + fruit.

2. Apple Cinnamon Overnight Oats – MyTastyCurry

Layered oats, apple slices, pumpkin seeds and cinnamon that tastes like dessert but works beautifully for meal prep. Apple Cinnamon Overnight Oats

• Per serving: ~16 g protein | ~351 calories
• Boost the protein to 20 g+:
  • Stir in 2–3 tbsp Greek yogurt or
  • Add 1 tbsp peanut butter on top

3. Blueberry Banana Overnight Oats – MyTastyCurry

Classic creamy oats with banana and blueberries for antioxidants and natural sweetness. The base version is moderate protein, and you can easily bump it up. Blueberry Banana Overnight Oats

• Per serving: ~13 g protein | ~314 calories
• With Greek yogurt mixed in (as suggested in the post): up to ~18 g protein per serving

Tip: Turn this into a “power jar” by adding 1 tbsp hemp seeds (+3 g protein) or a scoop of your favourite protein powder.

4. Brown Sugar Overnight Oats

A cosy, dessert style overnight oats jar with a gentle molasses flavour from brown sugar and a good hit of fibre. Brown Sugar Overnight Oats

• Per serving: ~10 g protein | ~248 calories
• To push protein up:
  • Swap regular milk for high-protein milk (10 gm protein per 100ml)
  • Add 2–3 tbsp Greek yogurt before serving

5. Matcha Chia Pudding

If you’re a matcha lover, this creamy matcha chia pudding gives you caffeine, fibre and plant-based protein in one jar. Matcha Chia Pudding

• Per serving: ~9 g protein | ~241 calories
• Add ¼–½ scoop plant protein or a spoon of Greek yogurt to easily hit 15+ g protein

6. Strawberry Matcha Chia Pudding

Layered green matcha chia and strawberry purée, fully vegan and meal-prep friendly. Strawberry Matcha Chia Pudding

• Per serving: ~14 g protein | ~338 calories

This one works amazing as a breakfast or dessert  add extra yogurt on top if you want a bigger protein hit.

7. Mango Matcha Chia Pudding – MyTastyCurry

Tropical twist with mango + matcha + chia in one jar. It’s slightly higher in carbs and calories but also higher in protein. Mango Matcha Chia Pudding

• Per serving: ~15 g protein | ~418 calories

Perfect for days when you want a bigger breakfast or post-workout meal.

8. High Protein Chocolate Chia Pudding

This reads like dessert but is actually a smart high-protein breakfast: chia, hemp seeds, cacao, nut butter and soy milk. High Protein Chocolate Chia Pudding Recipe

• Per serving (without toppings): ~15 g protein | ~303 calories

Top with berries and a spoon of yogurt for extra volume without too many extra calories.

Chia seeds bring fiber + omega-3s, and when you pair them with enough protein, they make a fantastic egg-free breakfast.

DIY Idea: Greek Yogurt Power Jar

If you need something ultra quick, build a simple jar:

• ¾ cup plain Greek yogurt (2% or higher)
• ¼ cup granola or muesli
• ½ cup mixed berries
• 1 tbsp chia or hemp seeds

Approx. per jar: ~22–25 g protein | ~280–320 calories (depending on yogurt fat % and granola)

2. High Protein Breakfast Smoothies (No Eggs)

Smoothies are ideal when you don’t feel like chewing first thing in the morning.

9. Peanut Butter Coffee Oatmeal Smoothie

This is basically a breakfast + coffee + protein shake in one glass: oats, peanut butter, banana, dates, almond milk, hemp seeds and instant coffee. High-Protein Breakfast Smoothie Recipe

• Per serving (recipe makes 2): ~10 g protein | ~296 calories

To turn this into a 20+ g protein smoothie, you can:

• Add 1 scoop (20–25 g) of your favourite protein powder, or
• Swap almond milk for high-protein soy milk and add 2 tbsp Greek yogurt when blending

DIY Idea: Berry Protein Smoothie

Blend together:

• 1 scoop vanilla protein powder
• ½ frozen banana
• ½ cup berries
• 1 tbsp chia or flax seeds
• 1 cup milk or soy milk

Approx. per serving: ~22–28 g protein | ~250–320 calories This combo is great when you want something very light to digest but high in protein.

Tip: For egg-free high protein smoothies, aim for:

• 1 scoop protein powder (20–25 g protein)
• OR ¾–1 cup Greek yogurt
• PLUS extras like chia, hemp seeds, or nut butter.

3. High Protein Toasts & Sandwiches (No Eggs)

Perfect for when you want something savoury and more meal-like than a smoothie these are for you.

10. High Protein Avocado Toast

This version of avocado toast adds cottage cheese + pistachio powder to give you a serious protein boost on top of sourdough. High Protein Avocado Toast

• Per serving: ~15 g protein | ~387 calories

To push protein even higher:

• Serve with an extra spoon of cottage cheese on the side, or
• Use a higher protein bread (like sprouted grain or seeded bread)

11. High Protein Smashed Chickpeas Sandwich

Mashed chickpeas in a flavour-packed yogurt dressing on whole wheat bread. A very easy way to get 20 g protein at breakfast without eggs. High Protein Smashed Chickpeas Sandwich Recipe

• Per serving: ~20 g protein | ~317 calories

This works well as:

• A grab-and-go breakfast
• A packable brunch or light lunch
• Part of a high-protein meal prep menu

12. Smashed Chickpeas Avocado Sandwich

Inspired by your Smashed Chickpeas Avocado Sandwich Recipe (chickpeas + avocado + spices on wholegrain bread):

• ½ cup chickpeas
• ¼ medium avocado
• 2 slices wholegrain bread

Approx. per sandwich: ~12–14 g protein | ~280–320 calories

For a 20 g protein target, serve with:

• A side of Greek yogurt, or
• Add 2 tbsp hummus or cottage cheese to the filling

13. Peanut Butter Blueberry Toast

Based on your peanut butter toast ideas:

• 1 slice wholegrain toast
• 1.5 tbsp peanut butter
• ¼ cup blueberries

Approx. per slice: ~8–10 g protein | ~200–230 calories

Have one slice plus a small latte/protein drink and you can easily hit 18–22 g protein at breakfast.

4. Putting It Together: Sample No Eggs High Protein Breakfast Plan

You can use these ideas to loosely structure your week. Here’s a simple High protein, no Egg Breakfast menu plan to show how macros might look:

Day 1

• Breakfast: High Protein Overnight Oats
  • ~30 g protein, ~333 calories
• Coffee / tea as you like

Day 2

• Breakfast: Strawberry Matcha Chia Pudding
  • ~14 g protein, ~338 calories
• Optional add-on: ½ cup Greek yogurt on the side
  • +8–10 g protein, +80–100 calories
• Total: ~22–24 g protein, ~420–440 calories

Day 3

• Breakfast: High Protein Avocado Toast
  • ~15 g protein, ~387 calories
• Add: 1 small glass of Peanut Butter Coffee Oatmeal Smoothie
  • +10 g protein, +296 calories
• Total: ~25 g protein, ~680 calories perfect for a bigger, more “brunch-style” meal

You can easily rotate through and keep your breakfasts high protein, egg-free and interesting all week.

• 1–2 oat/chia jars
• 1 smoothie
• 1 toast or sandwich

FAQs About High Protein Breakfasts Without Eggs

If you want, you can now:

• Pick 1–2 overnight oats recipes and 1 chia pudding from above,
• Add 1 toast/sandwich recipe,
• And rotate them through the week for a simple, egg-free high protein breakfast routine that’s already tested and measured on my blog.

More Such Articles

• 7 Days Low Carb Vegetarian Meal Plan

• 

  High Protein Breakfast Without Eggs

• 

  Scrambled Eggs with Cottage Cheese 

• 

  Shaken Espresso Overnight Oats

• 

  Cookie Dough Overnight Oats

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I’m back with an ultra low carb vegetarian meal plan for 7 days that has worked wonderfully for me on my weight loss journey. This vegetarian low carb meal plan includes breakfast, lunch, snack dinner in 30 minutes. I have shared meal ideas along with a printable grocery list & meal prep hacks to gear up metabolism & burn fat fast!

If you have read about my progress with a low carb vegetarian diet with high protein, you will get to know why and how I started.

After successfully losing weight while maintaining high energy levels & feeling satiated, I not only feel good but motivated to go more strict on the carbs as my body is responding amazingly! The key here is to go slow because a holistic approach is always better!

I’m a qualified nutritionist not an RD or NHS dietitian. This is exactly what I’m eating right now. Use it for ideas, then speak with your own healthcare pro before starting.

Quick Rules I am Following

(100 g+ protein • < 50 g net carbs • now shown in metric and U.S. measures)

Rule	Metric	U.S.
Protein	≥ 100 g / day	same
Net carbs	< 50 g / day (total fibre)	same
Healthy fats	Avocado, EVOO, nuts ≤ 30 g	Avocado, EVOO, nuts ≤ ¼ cup
Fluids	3 L water + electrolytes	100 fl oz (12 cups) + electrolyte

My 7 Day LOW CARB Vegetarian Meal Plan | HIGH PROTEIN

In this detailed meal plan, while I have to limit carbs, I have ensured to not compromise on high proteins, healthy full fat from natural sources & fiber. Along with this I am also including eggs in my vegetarian rapid weight loss diet!

Portion guide: I’m 5’7″ (168 cm) and started at 196.2 lb. Adjust up or down for your own energy needs

Day 1: Refuel & Trim

• Breakfast: 2 slices Low-Carb Cottage-Cheese Bread + 3 fried eggs
• Lunch: Shirataki noodle stir fry with 200 g / 7 oz soft tofu
• Snack: 170 g / ¾ cup Greek yogurt + 2 Tbsp hemp seeds
• Dinner: Paneer-tempeh tikka salad bowl (skip quinoa if you want to keep low carb)
• Total carbs: 47 g

Day 2: Fibre-Protein Balance

• Breakfast: matcha Chia pudding (30 g / 3 Tbsp chia, 240 mL / 1 cup almond milk) + 1 scoop vegan protein
• Lunch: Cauliflower rice burrito bowl with 150 g / 5 oz tempeh
• Snack: 2 hard-boiled eggs
• Dinner: 3 egg omelette pizza (mozzarella, olives)
• Total carbs: 33 g

Day 3: Energise & Balance

• Breakfast: 3 eggs spinach omelette + 50 g / ¼ cup feta
• Lunch: Thai coconut lime soup with 150 g / 5 oz tofu & shirataki “rice”
• Snack: 30 g / 1 oz roasted almonds
• Dinner: Halloumi broccoli tray bake (120 g / 4 oz halloumi) or Broccoli Edamame Salad
• Total carbs: 30 g

Day 4: Green & Lean

• Breakfast: Protein smoothie (spinach, 240 mL / 1 cup soy milk, 1 Tbsp peanut butter, 1 scoop protein)
• Lunch: Grilled veggie plate + 120 g / 4 oz halloumi + 2 Tbsp hummus
• Snack: Celery sticks + 50 g / ¼ cup cottage cheese dip
• Dinner: Keto palak paneer over 2 cups sautéed cabbage
• Total carbs: 32 g

Day 5: Simplify & Sustain

• Breakfast: Tortilla quiche ( use almond flour tortilla + 2 eggs, peppers, 30 g / 1 oz cheddar)
• Lunch: Shirataki pad Thai with 200 g / 7 oz tempeh, 2 Tbsp peanuts
• Snack: Bulletproof turmeric latte
• Dinner: Zucchini-boat pizzas (paneer, tomato, basil)
• Total carbs: 29 g

Day 6: Wholesome Boost

• Breakfast: Avocado egg salad lettuce wraps (3 eggs, ½ avocado)
• Lunch: Chinese Eggplant Tofu+ Low Carb Shirataki Rice
• Snack: 30 g / ¼ cup pumpkin seeds
• Dinner: Stuffed portobellos (tofu mince, spinach, nutritional yeast)
• Total carbs: 35 g

Day 7: Bright & Balanced

• Breakfast: Ejjeh + Butter Garlic Mushroom
• Lunch: Rainbow mason jar salad (kale, cabbage, 100 g / 3½ oz tempeh, 2 Tbsp hemp seeds)
• Snack: 125 g / ½ cup coconut yogurt + 1 Tbsp cacao nibs
• Dinner: Egg drop miso soup + 120 g / 4 oz tofu cubes
• Total carbs: 30 g

7-Day Meal Plan

Day	Breakfast	Lunch	Snack	Dinner	Net C	Protein
1	2 slices Low Carb CottageCheese Bread + 3 fried eggs	Shirataki noodle stir fry with 200 g / 7 oz soft tofu	170 g / ¾ cupGreek yogurt + 2 Tbsp hemp seeds	Paneer-tempeh tikka salad bowl	28 g	112 g
2	Chia-matcha pudding (30 g / 3 Tbsp chia, 240 mL / 1 cup almond milk) + 1 scoop vegan protein	Cauliflower rice burrito bowl with 150 g / 5 oz tempeh	2 hard boiled eggs	2 egg omelette pizza (mozzarella, olives)	33 g	105 g
3	3 egg spinach omelette + 50 g / ¼ cup feta	Thai coconut lime soup with 150 g / 5 oz tofu & shirataki rice	30 g / 1 oz roasted almonds	Halloumibroccoli tray bake (120 g / 4 oz halloumi) or Broccoli Edamame Salad	30-35g	108 g
4	Protein smoothie (spinach, 240 mL / 1 cup soy milk, 1 Tbsp peanut butter, 1 scoop protein)	Grilled-veggie plate + 120 g / 4 oz halloumi + 2 Tbsp hummus	Celery sticks + 50 g / ¼ cupcottage cheese dip	Keto palak paneer over 2 cups sautéed cabbage	32 g	114 g
5	Tortilla quiche , 2 eggs +peppers, 30 g / 1 oz cheddar) + 1 bread slice	Shirataki pad Thai with 200 g / 7 oz tempeh, 2 Tbsp peanuts	Bullet-proof turmeric latte	Zucchini-boat pizzas (paneer, tomato, basil)	29 g	107 g
6	Avocadoegg salad lettuce wraps (3 eggs, ½ avocado)	Chinese Eggplant Tofu+ Low Carb Shirataki Rice	30 g / ¼ cup pumpkin seeds	Stuffed portobellos (tofu mince, spinach, nutritional yeast)	35 g	110 g
7	Ejjeh + Butter Garlic Mushroom	Rainbow mason jar salad (kale, cabbage, 100 g / 3½ oz tempeh, 2 Tbsp hemp seeds)	125 g / ½ cupcoconut yogurt + 1 Tbsp cacao nibs	Egg drop miso soup + 120 g / 4 oz tofu cubes	37 g	102 g

Net carb and protein tallies use USDA averages; adjust portions to suit you.

Grocery List (In Metric & U.S.)

In this week, I was more prepared & organized to have my shopping list sorted. The items cater to a vegetarian eggs included keto grocery list, aligning with this ultra-low carb meal plan.

Item	Metric	U.S. equivalent
Eggs	24 large	24 large
Paneer	500 g	1 lb 2 oz
Tofu (firm + silken)	600 g	1 lb 5 oz
Tempeh	400 g	14 oz
Greek yogurt (0 %)	350 g	1½ cups
Vegan protein powder	7 scoops	7 scoops (7 oz total)
Halloumi	250 g	9 oz
Shirataki noodles	4 × 200 g packs	4 × 7 oz packs
Shirataki “rice”	2 × 200 g packs	2 × 7 oz packs
Vegetables	See list	2 lb zucchini, 2 medium cauliflowers, 1 lb broccoli, 1 lb kale, 1 spaghetti squash, portbello mushrooms, mushrooms, iceberg lettuce, lettuce leaves
Avocados	4	4
Nuts & seeds	280 g	1 ¼ cups mixed, peanuts
Almond flour	120 g	1 cup firmly packed
Coconut milk (lite)	400 mL can	13.5 fl oz can

Meal-Prep Notes

1. Bake two loaves of Low Carb Cottage Cheese Bread on Sunday—slice, then freeze.
2. Marinate paneer & tempeh (plain yogurt + tikka spices) for quick grilling.
3. Bag pre-measured protein powder (30 g / 1 oz each) for shake & go mornings.
4. Roast spaghetti squash whole (45 min @ 400 °F / 200 °C), fork into noodles, refrigerate.

Why This Works?

• Eggs & dairy = complete, carb-light proteins.
• Tempeh, tofu, paneer pump amino acids without grain carbs.
• Shirataki fills the plate; its glucomannan fibre keeps net carbs tiny.

Five-Day Check-In (My Real Numbers)

After five days on this 100 g-protein vegetarian keto plan I’m 1.4 kg / 3 lb lighter, my workouts feel stronger, and no 3 p.m. slump—extra protein is magic for satiety.

Frequently Asked Questions

Ready to Try It?

Grab the grocery list, bake that cottage cheese bread, and batch cook your veggies. Comment below if you join me on this high protein vegetarian keto sprint let’s compare results!

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

Heirloom tomato salad recipe meets peak‑season perfection in this five‑minute summer salad recipe. A light drizzle of good olive oil, a scatter of creamy feta, and a pinch of cracked pepper are all it takes to turn these beautiful summer tomatoes into a vibrant Mediterranean side packed with all the summer flavours.

Ingredients Needed

• 2 to 4 fresh heirloom tomatoes
• 1-2 tbsp olive oil 
• 1/4  teaspoon cracked black pepper
• Salt to taste
• 1 to 2 ounces feta cheese crumbled

Why You’ll Love This Heirloom Tomato Salad

• Peak‑season flavour, zero cooking: two core steps, ready in 5 minutes.
• Budget‑friendly: Just 5 pantry staples
• Diet‑friendly: Naturally vegetarian, gluten‑free, low‑carb and keto‑friendly.
• Trending ingredient: Heirloom tomatoes are spiking in summer searches 2025.

How To Make Heirloom Tomato Salad

• Start by cutting the tips of tomatoes and slicing them about 1/4 inch, then arrange the colorful slices on a plate like a mosaic.
• Drizzle generously olive oil over the tomatoes, crumble feta over it and season with black pepper and salt.

Expert Tips & Variations- Heirloom Tomato Salad

• Boost Umami: Add a ½ tsp balsamic glaze drizzle for Caprese flavor
• Herb Hit: Scatter fresh basil or mint as “tomato basil salad”.
• Protein Upgrade: Top with drained chickpeas for a high‑protein vegetarian salad.
• TikTok Twist: Serve three small plates, each tomato slice topped differently (pesto, whipped feta, chili crisp)

Storage

Best fresh. If you must prep ahead, keep tomato slices and toppings separate up to 12 hours; assemble just before serving.

Frequently Asked Questions

More Such Recipes

• Easy Carrot Salad – Ray Peat Salad
• Fresh Tomato Salad
• Marinated Tomato Toast
• Cherry Tomato Pasta
• Marinated Tomato Burrata Salad

Watch Video

If You like this recipe and made it Please rate the recipe. It helps us to reach more people. For the Latest updates Subscribe to Rekha’s Whatsapp. You can follow me on Instagram, Facebook, Youtube, Pinterest for more food inspirations.

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