Healthy Soup Recipes for Lunch and Dinner

Soups can be a healthy and satisfying option for weight loss because they are generally low in calories, high in fiber, and provide a high volume of food with fewer calories. They can help you feel satisfied with fewer calories compared to other types of meals, potentially reducing overall calorie intake.

Soup has a high water content, which adds volume to the meal without significantly increasing the calorie content. This can help you feel fuller and more satisfied while consuming fewer calories.

Soup Ideas for Weight Loss:

Vegetable Soup: Load up on a variety of vegetables like carrots, celery, bell peppers, broccoli, cauliflower, and tomatoes. You can use vegetable broth as the base or make your own using low-sodium broth or water. Add herbs and spices for flavor and simmer until the vegetables are tender.

Lentil Soup: Lentils are a great source of plant-based protein and fiber. Combine lentils with vegetables like carrots, onions, and spinach in a flavorful broth. You can also add herbs and spices like cumin, turmeric, and paprika for added flavor.

Chicken or Turkey Noodle Soup: Opt for a broth-based chicken or turkey noodle soup. Use lean cuts of chicken or turkey and add plenty of vegetables like carrots, celery, and onions. Use whole wheat noodles or substitute them with zucchini noodles for a lower-carb option.

Minestrone Soup: Minestrone is a hearty Italian soup that typically includes a mix of vegetables, beans, and pasta or rice. Load it up with vegetables like tomatoes, zucchini, carrots, celery, and spinach. You can use vegetable or chicken broth and add beans like kidney beans or cannellini beans for extra protein and fiber.

Gazpacho: Gazpacho is a chilled tomato-based soup that's perfect for warmer days. It typically includes tomatoes, cucumbers, bell peppers, onions, and garlic blended together with olive oil and vinegar. It's refreshing, low in calories, and packed with nutrients.

Healthy Soup Recipes for Weight Loss:

Try these easy to make healthy soup recipes for weight loss:

Vegetable Soup:

Ingredients:

1 onion, diced

2 cloves of garlic, minced

2 carrots, sliced

2 celery stalks, diced

1 bell pepper, diced

1 zucchini, diced

4 cups vegetable broth

1 can diced tomatoes

1 teaspoon dried herbs (such as thyme, oregano, or basil)

Salt and pepper to taste

Instructions:

1. In a large pot, sauté the onion and garlic in a little olive oil until softened.
2. Add the carrots, celery, bell pepper, and zucchini. Cook for a few minutes until slightly tender.
3. Pour in the vegetable broth and diced tomatoes. Add the dried herbs, salt, and pepper.
4. Bring the soup to a boil, then reduce the heat and let it simmer for about 15-20 minutes until the vegetables are cooked through.
5. Adjust the seasoning if needed. Serve hot.

Lentil and Spinach Soup:

Ingredients:

1 cup dried lentils

1 onion, diced

2 cloves of garlic, minced

2 carrots, sliced

2 celery stalks, diced

4 cups vegetable broth

1 can diced tomatoes

2 cups fresh spinach

1 teaspoon cumin

1/2 teaspoon turmeric

Salt and pepper to taste

Instructions:

1. Rinse the lentils and set them aside.
2. In a large pot, sauté the onion and garlic until translucent.
3. Add the carrots, celery, lentils, vegetable broth, and diced tomatoes. Stir in the cumin and turmeric.
4. Bring the soup to a boil, then reduce the heat and let it simmer for about 30-40 minutes until the lentils are tender.
5. Stir in the spinach and cook for a few more minutes until wilted.
6. Season with salt and pepper to taste. Serve hot.

Chicken and Vegetable Soup:

Ingredients:

1 boneless, skinless chicken breast, cooked and shredded

1 onion, diced

2 cloves of garlic, minced

2 carrots, sliced

2 celery stalks, diced

4 cups chicken broth

1 teaspoon dried herbs (such as thyme or rosemary)

Salt and pepper to taste

Instructions: 

1. In a large pot, sauté the onion and garlic until softened.
2. Add the carrots, celery, and shredded chicken. Cook for a few minutes until slightly tender.
3. Pour in the chicken broth and dried herbs. Bring the soup to a boil.
4. Reduce the heat and let it simmer for about 15-20 minutes until the vegetables are cooked through.
5. Season with salt and pepper to taste. Serve hot.