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Weight Loss Soup Recipes: Eat Light, Eat Right!

Weight Loss Soup Recipes: Eat Light, Eat Right!

Soups are a superb option to shed weight. They’re naturally filling, and the proper ingredients make them low in calories. Although soups are a healthy addition to your weight-reduction plan, you must mix them with other healthy foods. Eating a balanced weight-reduction plan that features a wide range of fruits, vegetables, whole grains, and lean protein sources is crucial. 

Soups might be each vegetarian and non-vegetarian. Non-vegetarian soups generally contain higher protein than vegetarian soups. As well as, soup generally is a low-calorie option. The healthiest soups must not have cream or unhealthy fat and include nutritious veggies, legumes, protein and grains.

It’s crucial to pick a soup that consists of a variety of vegetables. A soup that incorporates no starch or thickening agents is best for weight reduction. As well as, research shows that soup increases satiety, causing you to eat less.

Soups and Weight Loss: An Overview

Soups are unbelievable for weight reduction. Also, the common ingredients, like vegetables in soups, are low in calories and high in fibre. It isn’t any secret that fibre is crucial for good digestion. Several investigations have shown it makes us feel full longer and reduces cravings. You may as well add lean protein. Lean protein aids in weight reduction, satiety, and energetics and improves health, based on research. So your soup will make you are feeling fuller in case you add increasingly more vegetables and lean protein. 


Soups are good for weight reduction. They’re wealthy in fibre resulting from the addition of vegetables and legumes. It improves general health and helps you shed weight. Ingredients like garlic, tomatoes, chicken and various vegetables boost energy and overall health. Soups also help to remain satiated while following a calorie-restricted weight-reduction plan. 

Best Weight Loss Soup Recipes

Vegetable Clear Soup

Servings: 8

Total Time: 1 hour


  • Olive oil: 2 tbsp
  • Onion: 1 medium (chopped)
  • Carrots: 2 medium (chopped)
  • Celery: 2 stalks (chopped)
  • Fresh beans: 736 grams (chopped)
  • Garlic: 2 cloves (minced)
  • Low-sodium vegetable broth: 1.5 litres
  • Kale: 100 grams (chopped)
  • Tomatoes: 4
  • Salt: ¾ tsp
  • Ground pepper: ½ tsp


  1. Boil the vegetables in a big pot over medium-high heat. Add onion, carrot, celery, green beans, and garlic. Cook well. 
  2. Heat olive oil and fry tomatoes till soft. 
  3. Pour the soup into serving bowls. 
  4. Add kale and tomatoes, and sprinkle salt and blank pepper. 
  5. Serve it warm

Spicy Lentil Soup

Servings: 6

Total Time: 45 minutes


  • Olive oil: 1 tbsp
  • Onions: 120 gram
  • Garlic: 4 cloves
  • Carrots: 1 large (chopped)
  • Celery: 1 large stalk (chopped)
  • Tomato paste: 2 tbsp
  • Red pepper flakes: ⅛ tsp
  • Cayenne Pepper: ⅛ tsp
  • Black pepper: to taste
  • Salt: to taste 
  • Chicken stock: 1.5 litres
  • Lentils: 288 gram


  1. Heat olive oil in a big saucepan over medium flame. 
  2. Stir onion, garlic for roughly 5 minutes.
  3. Stir in carrots, celery, tomato paste, crushed red pepper, cayenne pepper, salt, black pepper, chicken stock, and lentils. 
  4. Bring the soup to a boil and simmer for about 20 minutes. 

Chicken Cabbage Soup

Servings: 10

Total Time: 2 hours 35 minutes 


  • Whole Chicken: 1
  • Carrots: 5 (chopped)
  • Celery: 4 stalks (chopped)
  • Onion: 1 medium
  • Cabbage: 2 cups (chopped)
  • Dried parsley: 1 tbsp
  • Ground thyme: 1 tbsp
  • Black pepper: 2 tsp
  • Bay leaves: 2
  • Garlic: 2 cloves


  1. Fill a big bowl with water. Add chicken and boil it.
  2. Cook the chicken until the meat gets cooked thoroughly and falls off the bone, about 45 minutes.
  3. Remove the chicken from the stock. 
  4. Cover the pot with a lid and let the stock simmer for a while and thicken. 
  5. Remove meat from chicken bones: put aside.
  6. Add more water, chicken, celery, onions, carrots, cabbage, parsley, thyme, garlic, pepper, and bay leaves to the broth in a pot.
  7. Cook till the veggies have softened. Serve it hot.

Garlic Mushroom Soup

Servings: 6

Total Time: half-hour 


  • Fresh mushroom: 672 grams 
  • Olive oil: 2 tbsp
  • Garlic cloves: 6
  • Onions: 2 medium sized (chopped)
  • Soya bean flour: 21 grams
  • Vegetable stock: 500 ml
  • Milk: 244 ml
  • Thyme: 4 tsp
  • Fresh parsley: 2 tbsp (minced)
  • Salt: to taste


  1. Saute mushrooms in olive oil. Add onion, garlic, and stir. Sprinkle with flour.
  2. Progressively stir in stock and milk. Bring to a boil; cook and stir for two minutes or until thickened. 
  3. Stir in thyme, basil, salt, parsley, and pepper. Serve it.

Lemon Coriander Soup

Servings: 2

Total Time: 15


  • Olive oil: 2 tsp
  • Garlic: 2 cloves (finely chopped)
  • Onion: ½ 
  • Ginger: 1 tbsp
  • Onion: ½ tbsp (chopped)
  • Cabbage: 2 tbsp
  • Beans: 2 tbsp
  • Sweet corn: 2 tbsp
  • Water: 3 cups
  • Salt: ½ tsp
  • Pepper powder: ½ tsp
  • Quinoa flour: 1 tbsp
  • Water: 119 ml
  • Coriander (finely chopped)
  • Lemon juice: 2 tbsp


  1. Heat oil and saute garlic, ginger, coriander, and onions. 
  2. Now add sweet corn, carrots, cabbage, and beans. 
  3. Saute for a minute and add water.
  4. Add salt and pepper and blend well. Let it boil for 5-10 minutes. 
  5. Add quinoa flour to the soup and blend well. 
  6. Boil for two minutes. Garnish with coriander leaves. Serve hot. 

Healthy Pasta Soup

Servings: 3-4

Total Time: Quarter-hour


  • Olive oil: 3 tsp
  • Ginger: 1 tbsp (chopped)
  • Garlic: 3 cloves
  • Coriander: 1 tbsp
  • Carrots: 256 grams
  • Capsicum: 298 grams
  • Beans: 184 grams
  • Sweet corn: 145 grams
  • Onions: 160 grams
  • Pasta: 105 grams
  • Cherry tomatoes: 180 grams
  • Spring onions: 100 grams


  1. Heat oil in a saucepan. Saute ginger, garlic, and coriander. 
  2. Add onion and stir fry. Next, add carrots, capsicum, beans, sweet corn, and stir fry.
  3. Add chilli powder, pepper, and salt and blend well.
  4. Add water and boil for 2-3 minutes. Add pasta and cherry tomatoes, and stir well. 
  5. Boil it for 10-Quarter-hour. 
  6. Garnish with spring onions and serve it.

Tomato Soup 

Servings: 4

Total Time: 20 minutes


  • Tomatoes: 4-5 medium
  • Carrot: 1 large
  • Beetroot: ½ small
  • Bay leaf: 1 small
  • Garlic: 5 cloves
  • Water: 357 ml
  • Black pepper: 1 tsp
  • Salt: to taste


  1. Chop the veggies and pressure cook them for 2 whistles.
  2. Now the veggies can be mushy and simple to mix. 
  3. Sieve the combined mixture in a pan and add water and salt.
  4. Add black pepper and boil for two minutes.
  5. Garnish with coriander leaves and luxuriate in with some crotons.

HealthifyMe Suggestions

You would like an ideal base to make the proper soup. At all times use fresh vegetables or protein to create a delicious base. Sauté the essential ingredients in a little bit of oil or butter over medium heat until soft and fragrant. You’ll be able to add herbs and spices of your selection. Let the soup base simmer over low heat for at the very least one hour to soak up the flavour and nutrients from the ingredients. At all times skim off any fat that rises to the highest. Lastly, you might strain the soup base through a fine-mesh strainer to remove solids and create a smooth and flavorful liquid.

The Final Word

Soup generally is a weight watcher’s best friend. Whether your objective is to take care of a healthy weight or lose those extra kilos, eating the best foods in adequate amounts is crucial. Soups provide nutrients which can be vital for a healthy body. As well as, soups which can be weight-loss friendly are great for shedding pounds because they’re almost at all times naturally low in calories.

Disclaimer: The aim of this text is simply to disperse knowledge and lift awareness. It doesn’t intend to switch medical advice from professionals. For further information, please contact our certified nutritionists Here.

Continuously Asked Questions (FAQs)

Q: What are weight reduction soup recipes?

A: Weight reduction cabbage soup, vegetable and mushroom soup, lotus root soup, spicy lentil soup, garlic tomato soup, lemon coriander soup, soya bean soup, and clear chicken soup are some ideal weight reduction soup recipes. 

Q: How can weight reduction soup recipes help me shed weight?

A: Soups are perfect for weight reduction as they’re low in calories. Soups are a superb pre-lunch or pre-dinner option. That way, you’ll partially fill your stomach, causing you to eat smaller portions and devour fewer calories. 

Q: What ingredients are typically utilized in weight-loss soup recipes?

A: Some common ingredients include mushrooms, peas, corn, spring onions, carrots, beans, lentils, celery, lean chicken, broccoli, and garlic. They’re low in calories, fibre-rich, and significantly assist in weight reduction.

Q: Are weight reduction soup recipes low in calories?

A: Yes, weight reduction soups are very low in calories. Since they’re made specifically to assist people shed weight, they’re low in calories and high in fibre, which keeps the stomach full for longer. For example, a medium bowl of vegetable soup has 67 calories. 

Q: Can I eat weight-loss soup recipes as a meal alternative?

A: You’ll be able to have soups as a meal replacer for weight reduction. Nevertheless, include some protein and carbs like bean curd, lentils, beans, tofu, chicken, seafood, croutons, and pasta. Otherwise, you can be depleted of energy and will feel lethargic or irritable while carrying out your each day tasks. Carbs are usually not detrimental to weight reduction. Furthermore, don’t substitute soup for meals day-after-day. You’ll be able to do it twice every week. 

Q: How often should I devour weight-loss soup recipes to see results?

A: You’ll be able to include weight reduction soups day-after-day. It’s going to decrease your appetite and supply a sense of fullness. Since every individual is exclusive, the outcomes will vary. Nevertheless, only soups in your weight-reduction plan plan is a drastic measure and may result in in poor health health. As an alternative, mix them with a balanced weight-reduction plan and goal sustainable weight reduction. 

Q: Do I even have to persist with a selected recipe, or can I customise it?

A: One could make soups in a wide range of ways. It’s widely customisable. You’re free so as to add or remove anything you want or don’t like. The perfect option to make soup is so as to add seasonal and fresh vegetables, herbs, seasoning of 1’s selection and a few protein. 

Q: Are weight reduction soup recipes suitable for vegetarians and vegans?

A: Soups are widely customisable. There are many vegetarian and vegan-friendly soup recipes. One can try lentil soup, broccoli soup, minestrone, Thai coconut-based soup recipes, and tomato, spinach, and mushroom soups, to call just a few. 

Q: Can I freeze weight-loss soup recipes?

A: You’ll be able to freeze any soup for up to 3 months. Nevertheless, it is best to organize fresh soup as needed, As an alternative of keeping it for days. Also, contamination is at all times possible if the storage temperature will not be correct. Moreover, the flavour will diminish the longer it stays within the freezer. Fresh food is at all times healthy and secure. 

Q: Can I eat weight-loss soup recipes even when I’m not attempting to shed weight?

A: After all, soups might be incorporated every time you want. It has adequate fibre, protein, vitamins, minerals, and water content. It’s nutritious, healthful, and good for you. You may as well have it as a snack within the afternoon or evening.

Research Sources

1. Mattes, Richard. (2005). Soup and satiety. Physiology & behaviour. 83. 739-47. 10.1016/j.physbeh.2004.09.021. 


2. Barber TM, Kabisch S, Pfeiffer AFH, Weickert MO. The Health Advantages of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.


3. Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein’s role in satiety, energetics, weight reduction and health. Br J Nutr. 2012 Aug;108 Suppl 2:S105-12. DoI: 10.1017/S0007114512002589. PMID: 23107521.


4. Banerjee SK, Maulik SK. Effect of garlic on cardiovascular disorders: a review. Nutr J. 2002 Nov 19;1:4. DoI: 10.1186/1475-2891-1-4. PMID: 12537594; PMCID: PMC139960.


5. Agarwal S, Rao AV. Tomato lycopene and its role in human health and chronic diseases. CMAJ. 2000 Sep 19;163(6):739-44. PMID: 11022591; PMCID: PMC80172.



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