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.

Bariatric gelatin recipe or Dr Jennifer Ashton gelatin trick is one of 2025’s most talked about wellness habits. You’ve probably seen it on tiktok, heard about it on morning health segments, or come across people calling it the Jennifer Ashton weight loss trick. But what exactly is this method? And does dr Jennifer Ashton gelatin recipe really helps with appetite control?

In this post I am sharing with you the complete explanation, the 2025 gelatin trick recipe from tiktok and trending Instagram reels, the gelatin cubes routine, the timing protocol, and a clear bariatric variation comparison.

Why This Gelatin Trick Is Linked to Dr Jennifer Ashton

Many people associate this routine with Dr Jennifer Ashton because it matches her approach toward sustainable, simple, science aligned health habits. And she often talks about nutritional benefits of collagen and gelatin.

She is often seen using hydrolyzed collagen powder in her daily “first meal” smoothie.

Small daily habits can make it easier to stay consistent with healthy choices. The gelatin trick fits perfectly into that pattern. However, it’s important to note:

• This is not an official recipe released by her
• It is an inspired interpretation widely shared in the wellness community.

While this isn’t an official recipe from Dr Jennifer Ashton, it’s a wellness-community interpretation that aligns with her practical, habit-based approach

What the Gelatin Trick for Weight Loss Actually Is

The gelatin trick for weight loss is essentially a pre-meal fullness strategy. By consuming a small amount of unflavored gelatin before meals, you create a gentle gel in the stomach that adds volume without significant calories. This slows gastric emptying, increases feelings of satiety, and helps regulate appetite more effectively.

As a result, many people find they naturally eat smaller portions, avoid overeating, and make more mindful food choices. The trick doesn’t burn fat or boost metabolism, and it’s not intended to replace meals

So this viral gelatin trick is a supportive tool that helps reduce cravings and promote portion awareness in a practical, achievable way. The benefits of this Viral genetic trick comes entirely from appetite control and healthier meal behaviors.

Dr Jennifer Ashton Gelatin Trick Recipe

This is the gentle, simple recipe most closely aligned with what people call the Dr Jennifer Ashton gelatin trick recipe .

Ingredients

• 1 tablespoon unflavored gelatin
• ½ cup hot water
• ½ cup cold water or unsweetened tea (black tea)
• 1 teaspoon lemon juice (optional)

Instructions

Step 1: Bloom the gelatin
Sprinkle the gelatin over 1–2 tablespoons of cold water.
Let it sit for 1 minute until it becomes spongey.
(This prevents clumping.)

Step 2: Add hot water
Pour in the hot water and stir continuously until fully dissolved.

Step 3: Add cold water or tea
Stir again and add lemon juice if desired.

Step 4: Chill
Refrigerate for 2–3 hours until it lightly sets.
You can also drink it warm immediately.

Step 5: Take before meals
Consume 15–30 minutes before lunch or dinner.

Gelatin Cubes for Weight Loss

Gelatin cubes have become a popular version of the 2025 gelatin trick because they make the routine easier and more convenient. Instead of preparing the mixture daily, the gelatin is poured into silicone molds and set into small, ready-to-eat cubes that can be taken before meals.

These cubes are low in calories, easy to carry, and perfectly portioned, ideal for busy schedules. Most people use two to four cubes per day, typically before lunch and dinner, to support appetite control and reduce mid-meal cravings.

The gelatin cubes routine fits seamlessly into the overall gelatin trick protocol and offers a simple way to stay consistent. This supports fullness without adding significant calories. Geletin Cubes Recipe for Weightloss

What is Gelatin?

Gelatin is a colorless, flavorless protein made from collagen. The collagen helps to keep our skin, joints, and tissues strong. When you mix gelatin with hot water and let it cool, it turns into a soft gel. That gel-like texture is what makes the “gelatin trick” helpful, because it creates gentle fullness in the stomach before a meal.

Once you eat it, gelatin breaks down into amino acids like glycine and proline, which support your gut lining, skin, and joints. It’s an easy way to get some of the benefits of collagen without needing any fancy ingredients.

2025 Gelatin Trick Timing Protocol

This updated routine is often called the 2025 gelatin trick protocol or the 7-day gelatin routine. Here is the safest and most effective way to use it:

Morning (optional)

1 cube with warm water or herbal tea. Supports appetite rhythm and reduces mid-morning snacking.

Afternoon (before lunch)

1–2 cubes: Best timing for preventing overeating at lunch.

Early Evening (not right before bed)

1 small cube: Helps reduce evening cravings and late-night snacking.

Why Timing Works

Taking gelatin before meals triggers satiety signals early leading to better food decisions, smaller portions, and calmer hunger patterns.

Bariatric Gelatin Variation vs Viral Gelatin Trick

People often confuse the bariatric gelatin variation with the viral gelatin trick, but they are very different.

Bariatric Gelatin is

• Designed for people recovery after bariatric surgery
• Soft, very gentle texture
• Sometimes higher in protein or fortified
• Intended as a temporary nutrition support food
• Must follow a doctor’s guidance

Viral Gelatin Trick (2025)

• is used as a pre meal appetite control tool
• Very low calorie
• Not a nutrition replacement
• Not for medical recovery
• Helps with fullness not with nutrient intake

Key Difference

The bariatric version supports healing and viral gelatin trick supports fullness before meals. They are not interchangeable.

Does the Jennifer Ashton Gelatin trick Actually Work?

The answer is yes but for appetite control. The fullness effect created by gelatin is real and rooted in basic digestive physiology. When gelatin forms a gel in the stomach, it delays gastric emptying, helps you feel satisfied sooner, and makes it easier to choose smaller portions.

It also creates a natural pause before eating, which supports mindful eating and reduces the likelihood of overeating. However, the gelatin trick does not burn fat or accelerate metabolism.

But I important point to note is It works best as a gentle support habit when paired with balanced meals, adequate protein, fiber, hydration, daily movement, and consistent sleep. The gelatin trick not a magic solution, but it can play a meaningful role in helping you eat more intentionally.

The Dr Jennifer Ashton gelatin trick recipe and gelatin cubes routine are popular because they’re simple, accessible, and effective for supporting fullness before meals. They don’t promise miracle results but they do make mindful eating easier.

Think of this as a gentle, steady habit you can layer into your day one that helps with appetite, cravings, and portion control, especially when paired with balanced meals.

If you want to understand the basic version of the gelatin trick for weight loss, you can read my detailed guide here

More Such Recipes

1. Glucose Reset Ritual Recipes for Weightloss
2. LMNT electrolyte for Hydration
3. Cabbage Soup Recipe for Weight Loss
4. 7 Days Low Carb Meal ideas for Weight Loss

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.

If you wanna make restaurant style classic chicken kalmi kabab, you are at the right page! This delicious yet easy chicken kalmi kabab is a must-have recipe in your repertoire! I love smoky kababs the most if you wanna know what’s my favorite Indian food! Well, historically the kababs may not have an Indian origin, […]

The post Restaurant Style Chicken Kalmi Kabab | High Protein Smoked Chicken Kabab first appeared on Flavor Quotient.

The most delicious vegetarian Pumpkin Pie, the best I've baked to date, probably the easiest filling ever with fresh pumpkin puree. This eggless pie was a 10/10, the buttery pastry from scratch a winner too.

The post The Most Delicious Vegetarian Pumpkin Pie – baked & eggless, a winner! appeared first on Passionate About Baking.

The hearty soulful soup that will soothe your soul this winter while also serving you as a one pot meal is this restaurant style creamy corn and shrimp chowder!

Soup season has officially started and I can't keep calm! I mean, I love soup and that too those ones that double up as a one pot meal with all the goodness packed in a single bowl!

Today's recipe of creamy corn and shrimp chowder is exactly that dreamy soup recipe which will not only fill your tummy but also calm your soul on a chilly wintery night!

There is already a nip in the air in my city especially from evening onwards and I get drawn towards the hearty soups for my dinner during this winter-round-the-corner-but-not-there-yet season!

This shrimp chowder has been on my bucket list since ages and I finally served it on our dinner table last week after perfecting the recipe for you all and us too!

I'm sure you guys will love it as much as we did as soon as you give it a try; so what are you waiting for? Hurry up!

Let’s get cooking!

What is shrimp chowder?

If you are not familiar with chowder, let me then first decode it for ya!

Chowder is a soup primarily made of seafood with lots of veggies, potatoes being one of the key components. The soup broth of chowder is of creamy consistency thanks to milk and cream.

Even though the chowder broth is creamy, it is still quite light on your tummy and that’s a fantastic reason to include this insanely flavorful soup in your weekly meals this season!

The creamy corn and shrimp chowder is a one pot wonder which will serve you as a fancy and delicious dinner on the wintery nights!

This hearty soulful soup is full of incredible flavors, thanks to shrimps, rewarding you with a fancy meal right at the comfort of your home!

The post Best Ever Creamy Corn and Shrimp Chowder | Winter Special Prawn Chowder Recipe first appeared on Flavor Quotient.

After sharing many air fryer chicken recipes, why am I calling this one the best ever juicy air fryer chicken? That’s simply because this juicy air fryer chicken turned out way better than my expectations even with a minimal set of ingredients!

If you are looking for a quick & easy recipe which is high in protein and can fit into your busy weekday schedule, then this juicy air fryer chicken is the one that you are looking for!

Let me tell you the story of how I discovered this phenomenal recipe!

I use my air fryer daily to whip up my weekday dinners, which is mainly protein & salad on the side, as it hardly requires any prep and then everything is taken care of by the trusty air fryer.

So I keep playing up with the flavors, sometimes barely adding any spice; just aromatics & seasonings!

During one such experiment, this juicy air fryer chicken materialized when I was racing against time to join the next meeting!

So all I could add to the marinade, other than aromatics, were only turmeric & red chilli powder! I was okay with it as it was just one of my daily weekday dinners and nothing fancy or blog-worthy!

But I turned out to be so wrong!

The yogurt marinated chicken thighs came out so tender, juicy and flavorful even though I didn't use too many spices, that I was shook as soon as I took my very first bite!

I instantly asked my better half too to do a taste test and he also got hooked to the juiciness of the chicken! So I was not biased, you see! LOL!

Hence it goes without saying that this juicy air fryer chicken must feature in our blog as I can’t deprive my readers of such a mind-blowing recipe!

The post Best Ever Juicy Air Fryer Chicken | Indian Style Air Fryer Chicken Thighs for Weight Loss first appeared on Flavor Quotient.

Frozen Cottage Cheese Bark (Viral Cottage Cheese Dessert)

Here's a viral cottage cheese dessert you absolutely have to try this season! This frozen cottage cheese bark is the ultimate no-bake, high-protein dessert-ready in just 15 minutes, using only six simple ingredients. Creamy, cool, and loaded with flavorful toppings, it's a holiday dessert that's as beautiful to look at as it is delicious to […]

READ:Frozen Cottage Cheese Bark (Viral Cottage Cheese Dessert)

This air fryer sesame chicken has been a life changing discovery! Being an avid fan of Asian chicken recipes, I was badly missing them as they are mostly all deep-fried which I am avoiding due to my fatloss targets; but not any more thanks to this incredible air fryer sesame chicken recipe!

The air fryer sesame chicken is a simple & quick high-protein yet low-calorie recipe which can be relished as a fulfilling meal with rice or as a quick snack on its own while you reminisce the festive memories!

What is air fryer sesame chicken?

Sesame chicken is an Asian-cuisine-inspired recipe that was invented in North America and has become super popular thanks to its flavor, taste and ease of prep!

Now like any other Asian stir fried recipe, a typical sesame chicken is also fried in a generous amount of oil before being tossed in the flavorful sauce.

The sauce! Yes, that’s the USP of this classic sesame chicken!

To recreate that same incredibly mouthwatering saucy sesame chicken dish without the load of oil, I have this air fryer sesame chicken for you today!

About 4 to 5 servings of chicken is air fried in just a couple of tablespoons of oil which means you can enjoy this restaurant style air fryer sesame chicken at home absolutely guilt-free!

One small tweak I did in my sesame chicken sauce is that I have reduced the sweet element in it. Many sesame chicken recipes have a generous amount of honey in it which I have completely omitted.

During my short stay in the US a few years ago, I realized that the Asian/Chinese dishes are more on the sweeter side there which is not what I am very fond of and neither is my better half.

So I just used a small amount of brown sugar for just that subtle hint of sweetness which complements the savoriness and tartness beautifully.

The post Air Fryer Sesame Chicken for Weight Loss | Easy Crispy Sesame Chicken in Air Fryer first appeared on Flavor Quotient.

Glucose reset ritual is a set of daily eating practices designed to flatten glucose spikes and improve insulin sensitivity and reduce insulin resistance. The glucose reset ritual recipes prevent energy crash after meals, or sudden cravings that are often the signs of blood sugar spikes and dips. Most of the times these spikes and dips are the reason for insulin resistance, pre-diabetes, or type 2 diabetes etc.

The concept of a glucose reset is based upon stabilizing these swings by using food strategically. Instead of fad diets or extreme restrictions, glucose reset recipes and rituals combine balanced nutrition, meal timing, and simple food hacks to help human body handle glucose more efficiently.

In this post I am sharing with you how I applied these science based principles for my glucose reset recipes and the practical tips for easy to make meals. These simple meal ideas as based on glucose reset ritual. It’s a simple, daily food-based approach to that helps me to take charge of my metabolic health and ultimately a considerable weight loss of more than 30 lbs and continuing.

More Such Recipes: Pink Salt Ritual Recipe , Chia Seed Water, Gelatin Trick For Weightloss

These glucose reset recipes are not just healthy, but minimize post-meal blood sugar spikes, support insulin sensitivity, and helped to stabilize my energy over the day. The idea is that by choosing foods and combinations that produce gentler glucose responses, one can gradually “reset” metabolic resilience.

It is primarily based on “Glucose Reset Bible” concept, a book by Dr. James Holloway. It’s basically a plan is to reverse insulin resistance using food based strategies, rather than relying primarily on medications.

What is a Glucose Reset Ritual?

• Starting the day with a fiber + protein rich breakfast
• Drinking a glass of diluted apple cider vinegar or lemon water with chia seeds or Cinnamon Tea before carb heavy meals (may reduce postprandial spikes).
• Eating non starchy vegetables first, followed by protein/fats, and carbs last to front load fiber.
• Taking a 10 minute walk after meals to help muscles absorb glucose.
• Calf raises 3-4 times in a day to control blood sugar spikes.

Limitations of Glucose Reset Ritual

• Inter-individual variability: People respond differently to the same meal; “one size fits all” is limited.
• Vinegar / cinnamon effects: The effects are modest and can depend on dose, timing, and baseline glucose tolerance. They are supportive tools, not primary strategies.
• Reverse insulin resistance: Some frameworks e.g. Jason Fung’s “The Diabetes Code” says that restricting refined carbs, fructose, and using intermittent fasting can reverse insulin resistance. But these approaches are controversial and not uniformly accepted in mainstream care. So consulting the doctor before aggressive dietary changes is a non-negotiable.
• Sustainability: The best diet is one a person can stick with long term. Overly restrictive diets often fail in real life.
• Confounders: Sleep, stress, physical activity, gut microbiome, and genetics also influence glucose responses. Recipes are just one piece of the puzzle.
• Low GI / GL diets: Many studies show benefit in diabetes management, though not all interventions show dramatic effects. It tends to help more when combined with other strategies exercise, weight loss.

While some of these hacks are anecdotal, many are supported by small studies and clinical evidence showing improvements in blood glucose response and insulin sensitivity.

By combining this ritual with glucose reset recipes, I created a practical and sustainable framework to manage my blood sugar naturally.

The Science Behind Glucose Reset Recipes

1. Low GI & Low GL Foods: Quinoa, legumes, oats, barley, and lentils digest slowly, keeping glucose steady.
2. Protein + Healthy Fats + Fiber: Combining macros slows carb absorption. Example: oats + nuts + Greek yogurt.
3. Food Order Matters: Vegetables → protein → carbs. This sequence lowers spikes.
4. Glucose-Modulating Ingredients: Vinegar, cinnamon, flaxseed, chia seeds may modestly improve glucose response.
5. Lifestyle Pairing: Movement after meals + sleep + stress management to amplify the benefits.

Why it matters?

Repeated glucose spikes over time contribute to oxidative stress, inflammation, endothelial dysfunction, and the progression to type 2 diabetes and cardiovascular disease. So even people without diabetes can benefit from smoother glycemic responses.

Key Principles Behind Glucose Reset Ritual Recipes

Below are the foundational strategies that these Glucose Reset Ritual Recipes are based upon.

1. Favor Low Glycemic Index / Low Glycemic Load Foods

• The glycemic index: ranks how quickly carbohydrates in a food raise blood sugar. Foods with GI ≤ 55 are considered “lower GI.”
• Glycemic load further adjusts for portion size (GI × amount of carbs / 100).
• Use grains such as barley, quinoa, steel-cut oats, or whole grains rather than refined flours.
• Prefers legumes (beans, lentils, chickpeas) which have lower GI and provide fiber + protein.

2. Combine with Protein + Healthy Fats + Fiber

• When we pair protein, healthy fats (like olive oil, nuts, seeds), and fiber together with low GI carbohydrates, the digestion slows; glucose absorption is more gradual, and spike is controlled.
• A 2024 Healthline review lists protein, fiber, and low GI foods among effective strategies to lower blood sugar naturally. Healthline

3. Use Strategic Food Order / Timing

• Some “glucose hacks” popularized for example, by Jessie Inchauspé’s Glucose Goddess approach to eat food in a particular sequence. It starts with non starchy vegetables or salad first, then protein/fat, then carbohydrate. This order slows glucose absorption.
• Another hack: move / walk after a meal, which helps stimulate glucose uptake by muscles.
• Taking a small amount of vinegar before meals is shown in some studies to reduce post-meal glucose rise (by slowing gastric emptying). But this is an adjunct, not a magic cure.

4. Evidence & Caveats

• Low GI / GL diets: Many studies show benefit in diabetes management, though not all interventions show dramatic effects. It tends to help more when combined with other strategies (exercise, weight loss).
• Interindividual variability: People respond differently to the same meal; “one size fits all” is limited.
• Vinegar / cinnamon effects: The effects are modest and can depend on dose, timing, and individual’s baseline glucose tolerance. They are supportive tools, not primary strategies.
• Reverse insulin resistance: Some frameworks (e.g. Jason Fung’s “The Diabetes Code”) propose that restricting refined carbs, fructose, and using intermittent fasting can “reverse” insulin resistance. PMC But these approaches are controversial and not uniformly accepted in mainstream care so one must consult qualified medical professional before applying them.
• Sustainability: The best diet is one a person can stick with long term. Overly restrictive protocols often fail in real life.
• Confounders: Sleep, stress, physical activity, gut microbiome, and genetics also influence glucose responses. Recipes are just one piece of the puzzle.

Glucose Reset Recipes

Breakfast: Savory Chickpea & Veggie Pancake

Summary: A high protein, gluten free pancake with fiber rich vegetables or some protein. Savoury Spinach Cottage Cheese Pancake

• Why it works: Chickpea flour + Cottage Cheese + Spinach = low GI + high protein; veggies add fiber; olive oil or ghee = healthy fat.

Breakfast 2: Overnight Oats

Summary: Low-GI oats topped with nuts, chia seeds, and berries.

• Why it works: Oats release glucose slowly; nuts and chia boost protein and fat; berries add antioxidants without excess sugar. 6 Overnight Oats Recipes

Lunch: Lentil & Vegetable Stew with Quinoa

Summary: Hearty lentils and veggies paired with quinoa for a balanced, filling lunch.

• Why it works: Lentils are high in fiber + protein; quinoa is a complete protein grain with lower glycemic load. Quinoa Khichdi

Snack: Roasted Chickpeas & Edamame

Summary: A crunchy, high-protein snack that keeps you full longer.

• Why it works: Legumes and soy protein moderate glucose while offering sustained satiety.

Dessert: Greek Yogurt Berry Mousse

Summary: A creamy, no sugar dessert rich in probiotics and antioxidants.

• Why it works: Protein + fat buffer the carbs in berries, making it glucose-friendly.

Practical Glucose Reset Ritual + Recipe Integration

• Morning Ritual: Start with warm lemon water + chia seeds → Savory Chickpea Pancake.
• Lunch Ritual: Eat a side salad first → Lentil Quinoa Stew → Walk 10 min.
• Snack Ritual: Replace chips with Roasted Chickpeas & Edamame.
• Dinner Ritual: End lighter with protein + veggies, skip late-night sugar.

Small Personal Note

When I faced prediabetes and insulin resistance, I began experimenting with glucose reset rituals. From drinking vinegar water before meals to pairing carbs with protein. Along with the recipes shared above, these practices helped me reduce post-meal crashes, feel fuller for longer, and manage cravings better.

In past 4 months alone I lost 30 lbs Weight in total.

FAQs on Glucose Reset Recipes & Rituals

Disclaimer

This post is for educational purposes only and not medical advice. If you have diabetes or are on medication, consult your healthcare provider before trying glucose reset rituals or recipes.

Final Takeaway

The glucose reset ritual + recipes offer a simple, evidence-backed way to flatten sugar spikes, reduce cravings, and support long-term metabolic health. Instead of restrictive diets, these recipes emphasize balance: low-GI carbs, protein, healthy fats, and fiber. Try adding one ritual and one recipe at a time — small consistent steps are what truly reset your body.

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.

Looking for a high protein yet plant-based meal idea? You have come to the right place! I have the easiest yet tastiest soy garlic tofu bites recipe for you which is done in under 15 minutes from scratch!

I do share a lot of high protein recipes simply because I keep protein at the center of every meal of mine as I understand the need for adequate protein to support my workout regime.

But I am of course guilty of sharing mostly meat-based protein recipes as being a meat-eater, that’s my primary source of protein.

But I do understand that many of you are looking for vegan high-protein recipes which will not only fulfil your quota of protein but will also taste good!

I too turn to vegetarian high protein meals when I am too bored of having chicken or fish back to back for consecutive meals.

And that’s where tofu makes its grand entry! Tofu is not only a vegan’s delight but also a high-protein alternative even for meat-eaters!

I have already shared quite a few tofu recipes till date, but these soy garlic tofu bites emerge as a winner thanks to the ease of making these & how delicious they turn out!

What is 15-minutes soy garlic tofu bites?

These 15-minutes soy garlic tofu bites will prove to be an all-rounder. These are soft & succulent bites of tofu cubes stir fried in a soy & garlic infused stir fry sauce!

They are so incredible in taste that you can savor them as a fulfilling lunch/dinner with rice or a quick snack on its own when you want to binge on something tasty but guilt-free!

The best part of these soy garlic tofu bites is that they literally can be prepared in under 15 minutes, no joke! You gotta trust me on this!

The post 15-Minutes Soy Garlic Tofu Bites | High Protein Vegan Tofu Recipe for Weight Loss first appeared on Flavor Quotient.

My high protein low calorie chicken burger will satiate all your fast food cravings without compromising your calorie budget if you follow these easy instructions for adapting healthier tweaks accurately!

Yes, you are reading it right! This is a chicken burger recipe which can be enjoyed even when you are working hard to lose some extra kilos, but of course occasionally!

My low calorie chicken burger is an absolute winner and you will know why as you patiently read this longest blog I have written till date!

One thing you can trust me with and that is I will never sell or share a popular recipe which does not fit into my own fitness journey just for the sake of its popularity!

The same is true for a regular chicken burger which is undoubtedly the most popular fast food worldwide across all age groups but unfortunately comes loaded with unhealthy saturated fat.

At the same time the quality of satiation that a juicy chicken burger brings to our taste buds with its perfect ratio of meat to bread pairing complemented with crunchy salad & melty mayo is simply incredible!

You cannot kill your desire every time you see someone enjoying a delicious chicken burger while you are even prohibited from touching them!

Well, not any more! You can absolutely enjoy a deliciously juicy chicken burger during your weight loss journey by just adapting to a few healthier alternatives!

I can assure you that once you follow these easy instructions, the end result of this low calorie chicken burger will be unfailingly mind-blowing!

What are the healthier tweaks in my low calorie chicken burger?

Let me break down why I am calling my low calorie chicken burger a healthier alternative than your store-bought ones!

The post My Low Calorie Chicken Burger Recipe | High Protein Chicken Burger with Healthier Tweaks first appeared on Flavor Quotient.

Being a daily consumer of chia seeds, I had to try this viral Tiramisu chia pudding to see if it’s worth all the hype at all! So I tried it and, lo behold, it is so damn good that I have to now repeat it frequently!

If you ask me to name one dessert among the universe of all desserts that I can have without thinking twice then that has to be a classic Italian Tiramisu!

But yes, that will be in a parallel universe where I wouldn’t worry about consuming excess calories that come free of cost with the delicious taste of a generous serving of Tiramisu!

With all that love and affection towards Tiramisu, I also jumped into the bandwagon of a spin-off of Tiramisu made with the cult favorite of all fitness enthusiasts these days!

Chia seeds! So here I present my version of the viral Tiramisu chia pudding!

What is Tiramisu chia pudding?

If you love to watch cooking/recipe videos, I am sure you have come across this viral recipe in your feed many times already!

Just in case this is something new to you and I have the privilege to introduce you to this current social trend, then let me decode it for ya!

First, let’s see what Tiramisu is and then we can figure out its connection with the Tiramisu chia pudding!

A classic Tiramisu has multiple layers of classic lady finger biscotti soaked in freshly brewed coffee with alternating thick layers of whipped up mascarpone cheese in between two layers of lady fingers.

The final layer of mascarpone is dusted with a generous amount of cocoa powder. Then the assembled Tiramisu is chilled in the refrigerator overnight to set things up.

This also allows the flavors of coffee and cocoa to mingle with each other resulting into a mind-blowing no-bake dessert making you fall in love with it instantly!

The post Viral Tiramisu Chia Pudding for Weight Loss Friendly Breakfast | How to Make Tiramisu Chia Pudding first appeared on Flavor Quotient.

After using an air fryer for more than three years now, it’s a shame that I haven’t tried making air fryer chicken stir fry yet! So without any further delay, here is my fail-proof air fryer chicken stir fry recipe that’s perfect for your high protein weight loss meal while also satisfying your craving for stir fry chicken to some extent!

I was an absolute sucker for chicken stir fry! I remember gorging uncountable crispy stir fried chicken bites during my pre-fitness era without even batting an eyelid about the calorie consumption!

Now that I am way too mindful of what I eat, it’s pretty much impossible for me to indulge in those deep fried items irrespective of how delicious they are!

If you are also in a similar journey like mine, I have a solution to curb our cravings for those crispy chicken stir fry!

And that perfect solution is nothing but my crispy air fryer chicken stir fry which fits right into the high-protein meal that we all fitness enthusiasts aim for!

What is air fryer chicken stir fry?

I agree that the name air fryer chicken stir fry is kind of an oxymoron! I know we are not stirring anything here as everything is getting done on its own inside the air fryer!

But the term “stir fry” invokes that irresistible craving which is quite difficult to ignore and this air fryer chicken stir fry flawlessly satisfies that temptation simply by replicating the same crispy chicken but without the truckload of oil!

Quick tip: Just so you know that excess oil is the hidden culprit in our food which we tend to overlook and then wonder why we are not losing body fat even after having balanced meals!

The post Easy Air Fryer Chicken Stir Fry | How To Stir Fry Chicken in Air Fryer first appeared on Flavor Quotient.

Vegan Dark Chocolate Chickpea Pudding ... adding protein to desserts is often not very difficult if you just stretch your imagination a little! Dessert for breakfast or breakfast for dessert, these desserts made with chickpeas will win your heart.

The post Vegan Dark Chocolate Chickpea Pudding … fuss free, no bake & very delicious! appeared first on Passionate About Baking.

Vegan Dense Bean Salad (TikTok Viral Recipe Made Easy!)

This is my vegan spin on the viral Dense Bean Salad! Packed with plant-based protein, crunch, and fresh veggies, this colorful dish is just as delicious as the TikTok favorite-only healthier and completely dairy-free. Ready in just 30 minutes, this quick and easy Dense Bean Salad recipe makes the perfect summer bowl, healthy lunch, meal […]

READ:Vegan Dense Bean Salad (TikTok Viral Recipe Made Easy!)

Millet sambar rice is a wholesome and flavorful south Indian one pot meal that combines the goodness of barnyard millet and yellow moongdal with variety of fresh vegetables, aromatic spices and tamarind. This dish is packed with nutrients and the recipe is healthier twist on traditional sambar rice which replaces white rice with millet for...

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If you want an absolute no-fuss recipe that is high in protein, doesn’t take a truckload of effort and fits right into your healthy meal plan while coming out delicious every time, then these oven baked chicken drumsticks are the one for you!

Being a food blogger, I keep looking for stunning yet easily replicable recipes that I can make & share with all my readers who too can make & enjoy homemade food without being stressed!

On that rigor, I sometimes overlook the simplest of recipes that I keep making on repeat for our own meals and that’s exactly where these oven baked chicken drumsticks come from!

Honestly, I have made these baked chicken drumsticks for my dinner so many times that I don’t even count this as a recipe any more!

It is such a convenient meal to put together that my brain burns minimal mental energy to process and execute this and that’s why I kept ignoring this humble yet flavorful dish for so long!

Why should you try making these easy & simple Oven Baked Chicken Drumsticks?

I am guessing you have already watched the video of this recipe (apologies for the video lighting which doesn’t justify the real gorgeousness of these oven baked chicken drumsticks!).

So you have already realized how easy this recipe is which makes it such a perfect choice for a busy weekday meal!

As you read below, you will see that you don’t need a fixed set of spices to make these baked drumsticks as attractive as they look in my pictures!

Once you have the aromatic powders ie onion & garlic and the seasoning ie salt & pepper, you already have the basic grammar of flavorful baked chicken in place.

To seal the deal, all you need is the spice mix of your choice e.g. Italian seasoning which is what I had used or any one of the other alternatives that I have mentioned below!

The post Easy Everyday Oven Baked Chicken Drumsticks for Healthy & High-Protein Meal first appeared on Flavor Quotient.

Who said you have to eat boring & tasteless food in your weight loss journey? These low carb high protein broccoli chicken fritters are loaded with cheesy goodness and are insanely addictive!

Not only because I am a food blogger, but also because I am a mindful eater who is on a life-long fitness journey, I keep looking for high protein recipes that are easy to make and delicious to eat!

And those must not be just boring, bland and dry chicken breasts!

This quest of mine made me stumble upon this recipe of broccoli chicken fritters while scrolling through my gram feed!

Prioritizing protein in every meal of mine is not a mere thought any more; it has become a default habit.

So today’s recipe is a great find for all you fitness freaks like me out there who understand the importance of protein!

What are broccoli chicken fritters?

Typically fritters are crispy quick-bites of battered grated veggies mixed with meat or seafood which are then deep fried!

So technically our cheesy broccoli chicken fritters are nothing but a scoop of battered broccoli and chicken with grated cheese that are deep fried!

But deep frying? Not on my watch!

So our low-carb high protein broccoli chicken fritters are loaded with all the goodness without the wickedness of deep frying! Cool, isn’t it?

You can see for yourself how gorgeous are these golden broccoli chicken fritters that explode into a melt-in-mouth cheesy wholesomeness as soon as you take your very first bite!

The post Cheesy Broccoli Chicken Fritters | High Protein Chicken Fritters for Weight Loss Dinner first appeared on Flavor Quotient.

Sesame chicken noodles are one of the easiest and tastiest noodles you can make at home. It is a one pot noodle recipe which is high in protein and tastes absolutely delicious. You can add any vegetables like bok choy, broccoli, cabbage or zucchini based on your liking. I make noodles often and serve it...

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