Boost Your Weight Loss with These Healthy Soup Recipes

Weight loss can be difficult, but with a few healthy tweaks to your diet, it can be much more manageable. Incorporating soup into your meal plan is a delicious and easy way to increase your vegetable intake and reduce calorie consumption. The best part is that soups can be easily tailored to fit your preferences and dietary needs. Whether you’re a vegetarian or you’re trying to consume more protein, there is a healthy soup recipe for everyone. In this article, we’ve compiled a list of our favorite healthy soup recipes for weight loss that are both nourishing and satisfying.

The Benefits of Eating Soup for Weight Loss

Soup is a fantastic food choice for those on a weight loss journey. Not only is it low in calories, but it can also help promote feelings of fullness, reduce calorie intake, and increase nutrient intake. Here are some of the key benefits of eating soup for weight loss:

Soup Helps Promote Feelings of Fullness

One of the benefits of eating soup for weight loss is that it can help promote feelings of fullness. This is because soup typically contains a lot of water, which can help to fill you up and prevent overeating. Additionally, soups that are made with vegetables and lean protein sources can be more filling than those made with refined grains or high-fat ingredients. By consuming a bowl of soup before your main meal, you can help reduce your overall calorie intake and prevent overeating.

Soup is Low in Calories

Another benefit of eating soup for weight loss is that it is often low in calories. Many of the ingredients used in soup, such as vegetables, lean proteins, and whole grains, are naturally low in calories. Additionally, because soup is often served in a liquid form, it can be more filling than solid foods with the same calorie content. This means that you can consume a satisfying portion of soup without consuming too many calories, making it easier to stick to your weight loss goals.

Soup Can Increase Nutrient Intake

Finally, soup is an excellent food choice for those looking to increase their nutrient intake. Soups that are made with a variety of vegetables, lean proteins, and whole grains can provide a wide range of vital nutrients, including vitamins, minerals, and fiber. Additionally, because the ingredients in soup are often cooked for long periods, they may be easier for your body to digest and absorb. By regularly consuming soups that are rich in nutrients, you can help support your overall health and wellness while still working towards your weight loss goals.

Key Ingredients for Healthy Soups for Weight Loss

When it comes to losing weight, it’s all about making healthier choices regarding what you eat. Healthy soups can be a great addition to your weight loss diet because they are usually low in calories, filling, and packed with nutrients. Choosing the right ingredients is the key to making healthy soups that can help you shed pounds. Some key ingredients to consider when making healthy soups for weight loss include legumes, lean proteins, vegetables, and low-sodium broths.


Legumes are a great addition to soups because they’re high in protein and fiber, which can help you feel fuller for longer periods of time, making it less likely for you to overeat. Plus, they’re low in fat and calories. Examples of legumes that you can use in your soup recipes include lentils, chickpeas, black beans, and navy beans. You can either use canned or dry legumes in your soup. If you’re using dry legumes, make sure to soak them overnight before cooking to shorten their cooking time.

Lean Proteins

Protein helps keep you full, so it’s essential to include it in your soup recipes. Choosing lean proteins can lower your calorie and fat intake. Some great options include chicken, turkey, fish, and tofu. When using chicken or turkey, make sure to use skinless and boneless cuts to lower the fat content. When using fish, consider using fatty fish such as salmon, mackerel, or tuna because they’re high in omega-3 fatty acids, which can help lower inflammation and prevent heart diseases.


Vegetables are essential for any healthy diet, and soups are a great way to pack more of them into your meals. Vegetables are high in fiber and low in calories, making them the perfect addition to your weight loss journey. Some excellent soup vegetables include spinach, zucchini, broccoli, cauliflower, and carrots. Consider adding them towards the end of your cooking process to retain their nutrient value.

Low-Sodium Broths

Using a low-sodium broth as the base for your soup can significantly decrease your sodium intake, which can help lower your blood pressure and reduce water retention. Instead of using bouillon cubes, consider making your broth by boiling vegetables or bones to enhance the flavor of your soup. If you’re using store-bought broths, make sure to check the label and choose the one with the least amount of sodium.

Healthy Soup Recipes for Weight Loss

Soups are a great addition to any weight loss program as they can be filling, nutritious, and low in calories. Here are some delicious and healthy soup recipes for weight loss that you can easily make at home.

Vegetarian Lentil Soup

This vegetarian lentil soup is filled with protein, fiber, and nutrients. Lentils are also known for their fat-burning properties, making them an excellent ingredient for weight loss soups.

  • Ingredients:
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 3 carrots, peeled and chopped
  • 1 celery stalk, chopped
  • 1 pound lentils, rinsed and drained
  • 6 cups vegetable broth or water
  • 1 teaspoon ground cumin
  • 1 teaspoon chili powder
  • ½ teaspoon dried oregano
  • Salt and pepper to taste


  1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook until soft and fragrant, about 5 minutes.
  2. Add the carrots and celery and cook for another 5 minutes. Add the lentils, broth or water, cumin, chili powder, oregano, salt, and pepper. Bring the mixture to a boil.
  3. Reduce the heat and let the soup simmer for about 45 minutes or until the lentils are tender.
  4. Remove from heat and let the soup cool for 5 minutes before serving.

Chicken and Vegetable Soup

This chicken and vegetable soup is packed with protein, fiber, and a variety of vitamins and minerals, making it an excellent option for any weight loss program.

  • Ingredients:
  • 1 tablespoon olive oil
  • 2 cloves garlic, minced
  • 1 onion, chopped
  • 2 celery ribs, chopped
  • 3 carrots, peeled and chopped
  • 1 pound boneless, skinless chicken breasts, chopped
  • 6 cups chicken broth or water
  • 1 teaspoon thyme
  • Salt and pepper to taste
  • 2 cups kale, chopped


  1. Heat olive oil in a large pot over medium heat. Add garlic, onion, celery, and carrots, and sauté for about 5 minutes, or until the vegetables softens.
  2. Add chopped chicken to the pot, and cover with broth or water. Add thyme, salt, and pepper, to taste.
  3. Cook on medium heat until the chicken is cooked through, about 20 minutes.
  4. Add chopped kale and cook for an additional 3-5 minutes, or until kale is wilted. Serve hot.

Tomato and Basil Soup

This classic tomato and basil soup is a great way to get your daily dose of antioxidants and vitamins, without loading on the calories.

  • Ingredients:
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 2 cloves garlic, minced
  • 2 pounds fresh tomatoes, peeled and chopped
  • 2 cups vegetable broth
  • 1 cup fresh basil leaves, chopped
  • Salt and freshly ground black pepper to taste


  1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook until soft and fragrant, about 5 minutes.
  2. Add the chopped tomatoes and vegetable broth, and bring to a boil. Reduce the heat and let the soup simmer for about 20 minutes.
  3. Add the basil leaves and let the soup simmer for another 5 minutes.
  4. Puree the soup using an immersion blender or a regular blender. Return the soup to the pot and season with salt and pepper to taste. Serve hot.

Spicy Black Bean Soup

This spicy black bean soup is packed with flavor and nutrients. Black beans are also an excellent source of fiber, protein, and other essential nutrients for weight loss.

  • Ingredients:
  • 1 tablespoon olive oil
  • 1 onion, chopped
  • 4 cloves garlic, minced
  • 2 cans black beans, drained and rinsed
  • 1 can tomatoes with green chilies, undrained
  • 4 cups chicken broth or water
  • 1 teaspoon cumin
  • 1 teaspoon chili powder
  • Salt and pepper to taste


  1. Heat the olive oil in a large pot over medium heat. Add the onion and garlic and cook until soft and fragrant, about 5 minutes.
  2. Add the black beans, tomatoes with green chilies, chicken broth or water, cumin, chili powder, salt, and pepper. Bring the mixture to a boil.
  3. Reduce the heat and let the soup simmer for about 30 minutes or until the beans are tender.
  4. Remove from heat and let the soup cool for 5 minutes before serving.

These healthy soup recipes for weight loss are not only nutritious and low in calories but also easy and quick to make. Add these soups in your diet plan and choose these healthy alternatives over processed ready-to-eat soups for a fulfilling weight loss journey.

How to Make Soup for Weight Loss

When making soup for weight loss, it’s important to concentrate on low-calorie, high-nutrient ingredients, such as vegetables and lean proteins. Avoid adding high-calorie ingredients like cream and butter.

Choose your base

The base of your soup plays a crucial role in determining how healthy it will be. For a low-calorie option, consider using vegetable broth, chicken broth or bone broth. These options are low in calories and high in nutrients like collagen. If you prefer a creamy base, opt for unsweetened coconut milk or almond milk instead of heavy cream.

Add Plenty of Vegetables

Vegetables have a high water content, which makes them a great addition to any soup recipe. They’re also low in calories and packed with vitamins and minerals. Common vegetables used in soup recipes include carrots, onions, celery, tomatoes, kale, spinach, and bell peppers.

Choose Lean Protein Sources

To make your soup more filling and satisfying try adding a source of protein. Lean proteins, like chicken, turkey, or fish, are low in calories and help to keep you feeling full for longer. In addition to providing an excellent source of protein, some fish, like salmon, provide omega-3 fatty acids which are beneficial to heart health.

Substitute Starches with Vegetables

Standard additions to soups include starchy ingredients like noodles, rice, potatoes, or corn. These additions increase the calorie count and can make the soup heavier to digest. Consider replacing them with low-carbohydrate, nutrient-dense ingredients like cauliflower, zucchini noodles, or sweet potatoes.

Season Your Soup with Herbs and Spices

When making soup, it’s essential to season it well to make it more flavorful and enjoyable. Herbs and spices are great options for adding flavor without adding calories. Some of the best options for soup recipes include parsley, thyme, oregano, basil, and rosemary. Additionally, spices such as turmeric, cumin, and smoked paprika can help to add depth of flavor to your soup recipe.

Additional Tips for Weight Loss Success

Healthy soup recipes can be a nutritious addition to your daily diet, but they are not the only factor for a successful weight loss journey. Here are some additional tips to achieve your desired weight loss:

1. Incorporate Regular Exercise

Exercise and physical activity are essential components of any weight loss program. It helps burn calories, boost metabolism, increases muscle mass, and improves overall health. You don’t have to engage in intense workouts to see the benefits; even small changes in your routine can make a significant difference.

  • Start with moderate-intensity activities such as brisk walking, cycling, or swimming for at least 30 minutes a day, five days a week.
  • Incorporate strength training using weights or resistance bands at least twice a week to build lean muscle mass and increase metabolism.
  • Find activities that you enjoy, such as dancing, hiking, or playing a sport, to make exercise more fun and sustainable.

2. Drink Plenty of Water

Staying hydrated is crucial for overall health and weight loss. Drinking water helps flush out toxins, reduce cravings, and signals fullness to the brain, which can prevent overeating. Aim for at least eight glasses of water every day, and more if you are physically active or living in a hot climate.

  • Drink water before meals to reduce appetite and calorie intake.
  • Replace sugary or high-calorie drinks with water, such as soda, juice, or sweetened coffee or tea.
  • Drink water throughout the day, not just when you are thirsty. You can also infuse water with fruits, herbs, or citrus for a refreshing flavor.

3. Get Enough Sleep

Sleep is crucial for overall health, and it plays a vital role in weight management. Lack of sleep can disrupt hormones that control appetite, metabolism, and energy, leading to weight gain and other health problems.

  • Aim for seven to eight hours of quality sleep every night to promote optimal health and weight loss.
  • Establish a regular sleep routine and avoid screens, caffeine, and stimulating activities before bedtime.
  • Practice relaxation techniques such as deep breathing, meditation, or yoga to reduce stress and promote better sleep.

4. Monitor Portion Sizes

Portion sizes can significantly influence calorie intake and weight gain. Eating too much, even of healthy foods, can hinder weight loss progress.

  • Use measuring cups, food scales, or visual cues to monitor portion sizes and avoid overeating.
  • Eat slowly, savoring each bite to give your brain time to register fullness.
  • Avoid distractions such as screens or multitasking while eating to tune in to your body’s hunger and fullness signals.

5. Be Patient and Persistent

Weight loss is a journey that requires patience, persistence, and consistency. It’s essential to set realistic goals, celebrate progress, and forgive yourself for setbacks along the way.

  • Focus on progress, not perfection. Celebrate small victories, such as losing a few pounds or completing a workout.
  • Be consistent with healthy habits, even when you don’t feel like it. Small changes over time can lead to sustainable results.
  • Find support and accountability through friends, family, or a health professional to stay motivated and on track.


When it comes to weight loss, many people are turning to soup as a healthy option. Here are some frequently asked questions about soup and weight loss:

Can I eat soup every day to lose weight?

Yes, you can eat soup every day to lose weight. Soups are low in calories, but they are filling, so they can help you feel fuller for longer periods. However, some soups are high in sodium and fat content, so you need to choose wisely. Experts suggest that soups made with vegetables, lean proteins, and whole grains are the best for weight loss. Examples of these soups include vegetable soup, lentil soup, and chicken noodle soup.

How much soup should I eat to lose weight?

When it comes to weight loss, the portion size of soup is vital. It would be best to eat a bowl of soup before a meal or as a meal itself. Having a serving or two of soup every day can help you lose weight. Experts recommend consuming about two cups of soup per day to aid in weight loss. Additionally, you should vary the types of soup you consume for a balanced diet.

What other foods should I eat with soup for a healthy meal?

Soup alone might not provide you with all the necessary nutrients. Some ideas for a healthy, balanced meal that includes soup are:

  • A side of salad with leafy greens, fruits, and vegetables.
  • A piece of whole-grain bread.
  • A small portion of low-fat cheese or yogurt.
  • A serving of lean protein, such as grilled chicken or fish, to help boost fullness and keep you satisfied.

Can I use canned soup for weight loss?

Canned soups are convenient, but many of them contain high levels of sodium, artificial flavors, and preservatives. For weight loss, use canned soups sparingly, and look for low-sodium, organic options with natural ingredients. Alternatively, it is better to make your soups at home with fresh vegetables, lean protein, and whole grains.

How long do soups last in the fridge?

The length of time soup remains safe to consume varies on factors such as ingredients used and how it is stored. Generally, soups last for three to four days in the refrigerator, and you can keep them fresh in the freezer for a month. It is essential to check for any changes such as a bad odor, mold, or unusual texture to prevent foodborne illnesses.

Stay Healthy with Delicious Soup Recipes

Thanks for reading and I hope these healthy soup recipes have given you some inspiration to stay on track with your weight loss goals. The best thing about soups is that they can be packed with nutritious ingredients, easy to make, and tastes great too. Remember to experiment with different flavors and ingredients to find your favorite soup recipe that will keep you full and satisfied. Don’t forget to come back for more healthy food ideas. Cheers to a healthier and happier you!

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