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Does Souping to Lose Weight? 20 Soup Recipes, Diet Plans, and the Benefits

In a world rife with diet fads and weight loss trends, “souping” has emerged as a refreshing, nourishing, and effective approach towards losing weight. Packed with essential nutrients and low in calories, soup is a meal that fills you up without weighing you down.

Understanding the ‘Souping’ Diet

What, you may ask, is a ‘Souping’ Diet? In its simplest terms, the ‘Souping’ diet embodies a meal plan where soup forms the star of at least one, if not all, of your daily meals. This approach might seem remarkably uncomplicated, yet it carries a foundation of thought that possibly contributes to its effectiveness.

The underlying theory of the ‘Souping’ diet lies within the nutritional composition and overall benefits of soups. As any culinary aficionado or health enthusiast would confirm, soups are chock full of beneficial nutrients. They provide a rich supply of vitamins, minerals, and fiber, primarily due to the variety of vegetables commonly included in soup recipes. At the same time, soups typically showcase a low-calorie count, particularly when they limit high-fat and high-sugar ingredients. This tandem of rich nutrients and modest calories offers the optimum balance for those seeking to shed some pounds.

The advent of the ‘Souping’ diet pays homage to a collective, global desire for a diet method that combines wholesomeness with satisfaction. The bedrock lies in savoring nutrient-rich, low-calorie soups that satiate you without packing on extra calories. The focus isn’t just on shedding weight, but also on nurturing the body with essential nutrients, unlike many other diet trends that tend more towards eliminating particular food groups or drastically reducing caloric intake.

Unlike more restrictive diets causing radical disruptions to eating habits, ‘souping’ paves a gentler path towards weight management. Its essence lies in integrating healthier food options into our daily meals rather than enforcing outright denial. While promoting slow and steady weight loss, the ‘souping’ diet also prioritizes a balanced nutrition intake. It transcends the notion of dieting as a rendezvous with deprivation, nudging us instead towards a more mindful and nourishing relationship with food.

souping to lose weight

Pros and Cons of the ‘Souping’ Diet: A Balanced Perspective

When considering any diet plan, potential followers are best served by a comprehensive understanding of the upsides and downsides. The ‘Souping’ diet, like all dietary trends, possesses both merits and drawbacks that warrant discussion.


  1. Nutrient-rich: Soups are often brimming with vegetables, lean proteins, healthy fats, and a generous serving of water, creating a well-rounded and nutritionally dense meal. For those seeking to lose weight while maintaining good health, soups can be a delightful and nourishing choice.
  2. Portion control: As soups are generally consumed in bowls and often perceived as light meals, they can encourage natural portion control. This may help you avoid overeating and regulate your calorie intake without consciously measuring food quantities.
  3. Reduced Mindless Eating: Since soups are typically consumed with a spoon at a slower pace than many other foods, they give our brains enough time to register fullness and process satiety cues. This, in turn, may help curb mindless and compulsive eating habits.
  4. Vegetable Variety: The ‘Souping’ diet can serve as a creative means to increase one’s intake of vegetables of diverse sorts. With countless soup recipes out there, the opportunities to experiment with a vivid assortment of plants seem almost endless.


  1. Inadequate Protein: Omitting sufficient protein sources in the soup recipes may lead to inadequate protein intake. Adequate protein is crucial to maintain muscle mass, ensure tissue repair, and carry out essential bodily functions. Careful meal planning and incorporating poultry, fish, legumes, or tofu in your soups are vital to prevent protein deficiency.
  2. Lack of Dietary Fiber: While the ‘Souping’ diet frequently emphasizes vegetables, it may not inherently guarantee a sufficient fiber intake. If the soup lacks beans, lentils, or whole grains, the overall fiber content might be found wanting. Dietary fiber is crucial for maintaining a healthy digestion and can help with weight loss by promoting fullness.
  3. Monotony and Sustainability: A strictly soup-based diet plan can become monotonous and tedious. Without sufficient variety in recipes, flavors, and textures, you run the risk of losing interest and motivation. A major key to sticking with any diet plan is finding genuine pleasure in the food you consume. Ensure that your ‘Souping’ diet remains varied and enjoyable to increase the odds of long-term success.

Taking a balanced approach, weighing the pros and cons of the ‘Souping’ diet is essential to embarking on this culinary adventure with eyes wide open. Keeping in mind its potential limitations, combining the ‘Souping’ diet with a broader range of wholesome food choices may help pave the way towards a more sustainable weight loss journey.

Crafting a Successful ‘Souping’ Diet Plan: A Step-by-Step Guide

Designing a ‘Souping’ diet plan demands a mindful approach that considers both nutritional balance and palate satisfaction. This section presents a comprehensive blueprint for creating a ‘Souping’ diet plan which makes healthful eating an enjoyable endeavor.

  1. Variety is the Spice of Life: It’s crucial to keep your soup menu diversified to avoid the trappings of monotony. To ensure a colorful and varied diet, regularly rotate between different types of soups. Begin with a vegetable broth one day, switch to a tomato basil soup the next, followed by a lentil soup or perhaps a creamy mushroom one. Having a wide array of vegetables in your soup not only increases the nutrient quotient but also brings a delightful mix of flavors and colors to your bowl.
  2. Lean towards Proteins: Proteins are the chief architects of a robust body, powering many of your body’s fundamental functions, from tissue repair to maintaining muscle mass. Aim to include lean proteins in your soups such as chicken, turkey, fish or plant-based proteins like tofu, lentils, and chickpeas for a more vegetarian-friendly twist.
  3. Go with the Whole Grains: An added benefit of the ‘souping’ diet is that soups can comfortably accommodate whole grains. Foods like barley, brown rice, or quinoa not only add a pleasant texture to your soup but also elevate the fiber content, promoting a sense of fullness while aiding digestive health.
  4. Soup: Not just a Main Course: While the main idea of the ‘souping’ diet revolves around consuming soup as a major meal, that isn’t the sole way to integrate it into your daily diet. Consider rearranging your meal structure to potentially include a smaller bowl of soup as a nutritious appetizer before a lighter main course. This approach can gently prepare your stomach for the main course, helping to control portion size and prevent overeating.

Designing a ‘Souping’ diet is more than just deciding on a list of soups to prepare, it’s about creating a menu that encompasses the key principles of healthful eating while making each spoonful a treat to your taste buds. Armed with these guidelines, you’re well on your way to creating a ‘Souping’ diet plan that’s as enjoyable as it is beneficial.

20 Popular Soup Recipes for Weight Loss

Below, you will find the ingredients and cooking process for some delicious, healthful, and weight-friendly soups.

Garden Vegetable Soup

1. Garden Vegetable Soup:

  • Ingredients: 2 carrots, 1 broccoli, 1 bell pepper, 1 zucchini, salt, and pepper to taste, and vegetable stock.
  • Procedure: In a large pot, bring vegetable stock to a boil. Add all chopped veggies and seasoned with salt and pepper. Simmer until vegetables are tender.

2. Turkey and Vegetable Soup:

  • Ingredients: 200g lean turkey meat, mixed vegetables (such as carrots, bell pepper, green beans), salt, pepper, 1 liter of chicken stock.
  • Procedure: Brown turkey in a pan, add vegetables and seasoning, then pour stock and simmer until veggies are tender and turkey is fully cooked.
Turkey and Vegetable Soup
Lentil Soup

3. Lentil Soup:

  • Ingredients: 1 cup lentils, 1 onion, 2 tomatoes, vegetable stock, 1 tsp cumin, salt and pepper to taste.
  • Procedure: In a pot, cook onions until translucent. Add chopped tomatoes, lentils, cumin, and seasoning. Stir then pour in vegetable stock. Simmer until lentils are fully cooked.

4. Spinach and White Bean Soup:

  • Ingredients: 1 can of white beans, 3 cups fresh spinach, 1 onion, 2 cloves garlic, vegetable stock.
  • Procedure: Sauté onions and garlic in a pot. Add beans and cook for few minutes. Add spinach, stock and simmer until beans are heated and spinach is wilted.
Spinach and White Bean Soup
Butternut Squash Soup

5. Butternut Squash Soup:

  • Ingredients: 1 butternut squash, 1 onion, 1 liter of vegetable stock, salt and pepper, olive oil.
  • Procedure: Roast squash in an oven until soft. In a pot, sauté onion until translucent, add the cooked squash, pour stock and simmer. Blend until smooth then season to taste.

6. Tomato Basil Soup:

  • Ingredients: 6 ripe tomatoes, a handful of fresh basil leaves, 1 onion, 1 liter vegetable stock, salt and pepper.
  • Procedure: Sauté the onion and add chopped tomatoes until they soften. Add vegetable stock, basil leaves, salt, and pepper. Let it simmer then blend until smooth.
Tomato Basil Soup
Carrot and Ginger Soup

7. Carrot and Ginger Soup:

  • Ingredients: 5 large carrots, 1 piece of fresh ginger, 1 onion, vegetable stock, salt and pepper.
  • Procedure: Sauté onions and add chopped carrots and grated ginger. Pour vegetable stock and let it simmer until the carrots are soft. Blend until smooth then season to taste.

8. Chicken Quinoa Soup:

  • Ingredients: 200g chicken breast, half cup quinoa, 1 onion, 1 carrot, chicken stock, salt and pepper.
  • Procedure: Sauté onions and add diced chicken breast. Add the carrot and quinoa, pour chicken stock then let it simmer until quinoa and chicken are fully cooked. Season to taste.
Chicken Quinoa Soup
Broccoli Almond Soup

9. Broccoli Almond Soup:

  • Ingredients: 2 cups fresh broccoli, a handful of almonds, vegetable stock, salt and pepper.
  • Procedure: In a pot, boil broccoli until tender. Blend cooked broccoli, almonds, and some vegetable stock until smooth. Pour back into the pot, add the remaining stock, and season to taste.

10. Mushroom Barley Soup:

  • Ingredients: 2 cups sliced mushrooms, half cup barley, vegetable stock, 1 onion, salt and pepper.
  • Procedure: Sauté onions and add mushrooms until they soften. Add barley, pour stock, and let it simmer until mushrooms and barley are fully cooked. Season to taste.
Mushroom Barley Soup
Light Chicken Noodle Soup

11. Light Chicken Noodle Soup:

  • Ingredients: 200g chicken breast, 1 cup whole grain noodles, 1 carrot, 1 onion, chicken stock, salt and pepper.
  • Procedure: In a pot, sauté onion, add diced chicken, carrot, and noodles. Pour stock and let it simmer until everything is fully cooked. Season to taste.

12. Hearty Vegetable and Lentil Soup:

  • Ingredients: 1 cup lentils, mixed vegetables (such as celery, bell pepper, broccoli), vegetable stock, salt and pepper.
  • Procedure: In a pot, add chopped veggies, lentils, stock and seasoning. Simmer until lentils and vegetables are tender.
Hearty Vegetable and Lentil Soup
Cauliflower and Leek Soup

13. Cauliflower and Leek Soup:

  • Ingredients: 1 head cauliflower, 2 leeks, vegetable stock, salt and pepper.
  • Procedure: Sauté leeks in a pan until tender. Add chopped cauliflower and stock. Simmer until cauliflower is soft. Blend until smooth then season to taste.

14. Sweet Potato and Red Pepper Soup:

  • Ingredients: 1 large sweet potato, 1 red bell pepper, vegetable stock, 1 onion, salt and pepper.
  • Procedure: Sauté onion then add chopped sweet potato and bell pepper. Pour stock and simmer until veggies are tender. Blend until smooth then season to taste.
Sweet Potato and Red Pepper Soup
Vegan Cream of Mushroom Soup

15. Vegan Cream of Mushroom Soup:

  • Ingredients: 2 cups sliced mushrooms, 1 onion, 1 cup almond milk, vegetable stock, salt and pepper, thyme.
  • Procedure: Sauté onions and mushrooms until soft. Add stock, almond milk, salt, and pepper. Blend some of the soup until creamy, mix it back into the pot, sprinkle some thyme and serve.

16. Quinoa Vegetable Soup:

  • Ingredients: half cup quinoa, mixed vegetables (such as carrot, bell pepper, zucchini), vegetable stock, salt, and pepper.
  • Procedure: Bring vegetable stock to a boil. Add quinoa and chopped veggies. Simmer until quinoa and veggies are fully cooked. Season to taste.
Quinoa Vegetable Soup
Cabbage Soup

17. Cabbage Soup:

  • Ingredients: half head of cabbage, 2 tomatoes, 1 onion, vegetable stock, salt and pepper.
  • Procedure: Sauté onion then add chopped tomatoes and cabbage. Pour stock and let it simmer until the cabbage is tender. Season to taste.

18. Pumpkin Soup:

  • Ingredients: 1 small pumpkin, 1 onion, vegetable stock, salt and pepper.
  • Procedure: Roast pumpkin until soft. In a pot, sauté onion, add cooked pumpkin, stock and seasoning. Simmer then blend until smooth.
Pumpkin Soup
Greek Lemon and Chicken Soup

19. Greek Lemon and Chicken Soup:

  • Ingredients: 200g chicken breast, 1 lemon, 1 onion, 2 carrots, chicken stock, salt and pepper.
  • Procedure: In a pot, sauté onion. Add diced chicken, carrots, stock and let it simmer. Once chicken is cooked, add lemon juice, salt and pepper to taste.

20. Celery Soup:

  • Ingredients: 1 bundle of celery, 1 onion, vegetable stock, salt and pepper.
  • Procedure: Sauté onion then add chopped celery. Pour vegetable stock and let simmer until celery is tender. Blend until smooth then season to taste.
Celery Soup

All these recipes are designed to provide beneficial nutrients while keeping calories in check, providing you with a diverse array of delicious soups to assist on your weight loss journey.

How to Stay Committed to the ‘Souping’ Diet

Staying committed to the ‘souping’ diet can prove challenging, particularly for those who crave variety and satisfaction from their meals. Thankfully, there are several strategies you can employ to help maintain your dedication and enthusiasm.

1. Keep exploring different flavors and ingredients:

There are countless soup recipes to explore with varying tastes, textures, and combinations of ingredients. Try selecting new items each time you shop, focusing on seasonal produce. In this way, you can create a diverse menu while ensuring that you look forward to each meal.

2. Finding a balance:

A nutritious and balanced diet is essential for overall health and weight loss. In your recipes, try to include varying amounts of protein, fiber, and healthy fats. Look for exciting ways to incorporate different food groups, starches, legumes, and proteins, and try adding herbs and spices to enhance the flavor experience.

3. Plan your meals ahead of time:

Meal prepping and planning can help avoid the temptation to reach for unhealthy alternatives. Each week, take some time to create a menu, and prepare ingredients in advance. Cook portions to store in the fridge or freezer, ensuring you always have a healthy meal available.

4. Adjust portion sizes to your needs:

Listen to your body; we all possess different caloric requirements and burn energy at varying rates. Customize portion sizes to suit your hunger and energy levels, focusing on satiating, nutrient-dense ingredients.

5. Support network and community involvement:

Share your journey with friends, family, or online communities. In doing so, you’ll have others to turn to for advice, encouragement, and recipe inspiration, helping you stay motivated and focused.

6. Allow occasional indulgences and rebuild your relationship with food:

Undesirable eating habits can make committing to a healthy diet difficult. Give yourself permission to indulge every so often, and make a conscious effort to rebuild your relationship with food. Develop an appreciation for flavors, textures, and the nourishment they provide, slowly moving away from the idea of food as a reward or punishment.

7. Track your progress:

Keep a food journal and monitor your weight loss milestones. Observe changes in body composition, energy levels, and mental clarity over time. Maintaining a visual record of your progress can help boost motivation and adherence to the ‘souping’ diet.

8. Get creative with presentation:

The dining experience is enhanced when meals are visually appealing. Be innovative with your soup presentation and garnishes to prevent mealtime monotony and boredom.

By following these strategies, you’ll find it easier to stay committed to the ‘souping’ diet, promoting weight loss and a healthier lifestyle. Consistency, enjoyment, and variety are crucial to the success of any diet plan – focus on experiencing the process and celebrating each small victory.


In conclusion, ‘souping’ for weight loss can be a nourishing and effective diet choice, provided there’s a balanced approach. With careful planning, ample variety, and smart recipe choices, pursuing a ‘souping’ diet can bring you a step closer to your weight loss goals.

Notably, it’s essential to remember that the results can vary, and it’s always best to consult a healthcare professional or a registered dietitian before embarking on any new diet plan.


FAQ about Souping to Lose Weight

  • Is souping a good way to lose weight?

    Souping can be an effective method for weight loss, as it encourages the intake of nutrient-rich and low-calorie meals. Soups are often high in fiber, providing a feeling of satiety and discouraging overeating. However, a balanced diet and regular exercise remain vital to support sustainable weight loss and overall health.

  • Will I lose weight if I eat soup every day?

    It is possible to lose weight by eating soup every day, provided that the soup contains nutrient-dense, low-calorie ingredients. Additionally, it's essential to maintain a well-rounded diet that includes protein, healthy fats, and complex carbohydrates. Eat an adequate number of calories for your body's needs, and combine this with regular exercise for the best results.

  • What is the souping secret to weight loss?

    The "souping secret" to weight loss primarily lies in its nutrient-density and lower calorie count compared to other meals. The high liquid content and fiber-rich ingredients in soups can contribute to a feeling of fullness, reducing the likelihood of overeating and unhealthy snacking. However, it's crucial to choose soups that consist of balanced, wholesome ingredients for maximum weight loss benefits.

  • What is the best soup to eat for weight loss?

    There is no single "best" soup for weight loss, as individuals may have different nutritional needs and taste preferences. In general, aim for soups that are loaded with vegetables, lean proteins, and whole grains, limiting excessive use of oils and creams. Some examples include vegetable minestrone, lentil soup, and chicken with vegetable soup. Experiment with various recipes and flavors to determine the best soups for your taste and weight loss goals.

  • What is the 3-day soup diet?

    The 3-day soup diet is a short-term, low-calorie meal plan that involves consuming soups predominantly or exclusively over three days. This diet encourages rapid weight loss, but it's typically not sustainable or recommended for long-term, healthy weight management. Instead, focus on incorporating nutrient-rich soups into a balanced diet and engaging in regular exercise.

  • Does soup help with belly fat?

    While no specific food directly targets belly fat, soups with healthy, low-calorie ingredients can contribute to overall weight loss, which may include the reduction of abdominal fat. Combine soup consumption with a balanced diet, regular exercise, and stress management to support healthy weight loss and a decrease in belly fat.

Michael J. Ormsbee
Michael J. Ormsbee
Michael J. Ormsbee is the editor of Fast Lose Fat. He is an Associate Professor in the Department of Nutrition, Food, and Exercise Sciences and Interim Director of the Institute of Sports Sciences and Medicine in the College of Human Sciences at Florida State University.