Soup Diet Recipes

Refer to these Soup Diet Recipes if you’re looking to lighten up your meals and jumpstart a healthy diet.

Many years ago, a friend and I went on a “cabbage soup diet.” We made a giant pot of cabbage soup and ate it for days. I have to admit that by the fourth day, I was tired of that cabbage soup. So, I’ve come up with my own Soup Diet this year, which suggests rotating healthy soups in your weekly meal plan.

Soup is one of the easiest meals to make because there’s almost no way to mess it up. Almost any ingredients can be thrown in a pot and simmered together, resulting in a delicious, hearty meal.

Soups as Part of Healthy Diet

Soups are a great way to jumpstart a healthy diet for the New Year. Soups are naturally filling due to the soup part, but also due to the bulk provided by healthy vegetables and lean proteins. Soups are naturally full of healthy nutrients when lots of vegetables are included. Since soups can be made in larger batches and are often freezable, they can easily be incorporated into your weekly meal plan for lunch or dinner.

If you want to try a soup diet, I suggest making three to four soup recipes and rotating these soups in your meals throughout the week. Freeze any extras in small containers (great for lunch), and make a few more soups the following week, so you have a variety of soups to choose from.

You can save time prepping for soups by chopping vegetables in a food processor. Just be sure to pulse softer/watery vegetables (e.g., onions, peppers) separately from harder vegetables (e.g., carrots).

Low Calorie/Low Carb Soup Diet

I’ve put together a collection of some of my favorite healthy soup recipes that are lower in calories and carbs. The calories and carb content for each of the soups is noted.

If you’re looking for even lower total carb counts in any of my recipes, leave out or reduce the amount of ingredients that contribute to carbs such as beans, potatoes and grains.

Clean Eating Lentil Soup

(94 calories/serving; 18 total carbs/serving)

Lentil Vegetable Farro Chard Soup

(222 calories/serving; 35 total carbs/serving)

Roasted Butternut Squash Apple Soup

(209 calories/serving; 21 total carbs/serving)

Spicy Kimchi Tofu Mushroom Egg Soup

(156 calories/serving; 3 grams total carbs)

Lemongrass Ginger Chicken Broth

(18 calories/serving; 4 grams total carbs/serving)

Vegetable Lentil Chicken Sausage Soup

(244 calories/serving; 22g total carbs/serving)

Minestrina Soup

(194 calories/serving; 11 grams total carbs/serving)

Spinach Vegetable Barley Bean Soup

(277 calories/serving; 47 grams total carbs/serving)

Arugula Potato Soup

(138 calories/serving; 18 grams total carbs/serving)

Miso Soup with Tofu, Wakame Seaweed, Rice and Egg

(323 calories/serving; 28 total carbs/serving)

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