5 Homemade Soups To Help You Lose Weight

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Eat a healthy breakfast then a bowl of soup for lunch, an afternoon snack, and for dinner with some whole grain crackers or toast and you will see some serious weight loss fast (we don’t recommend doing this for more than 7 days– after the 7 days be sure to maintain a healthy diet having this soup intermittently until you reach your desired weight)! Each cup of soup has only 57 calories (see nutritional info. below). It is a great way to get your vegetables in for the day and is very satisfying.

If you’re looking to lose weight, celebrity trainer Joel Harper recommends serving up soup for dinner. “Liquids are already broken down,” he says, which means your body has to do less work when it comes to digestion. This can help keep you regular, banish bloat, and support weight-loss goals! However, any old soup won’t suffice; Joel is all about focusing on the quality of your calories rather than a sheer number and making sure there’s some protein in your bowl

The ding of microwaves is in the air, which can only mean one thing: the season of soup has begun. But can our most beloved of winter dishes also be the key to keeping trim?We wanted to show how losing weight could be simple, delicious and something that would wake up our healthy lifestyle for good, rather than ‘going on a diet’ for a few weeks only to then return back to our old ways.

How Can you Make Soup Filling?

  • We often add protein, so chicken, salmon, crumbled feta or natural yoghurt
  • Beans are a great filling addition
  • We also add grains or noodles to quite a few of our soups
  • Nicole says to close your eyes and imaging everything you need nutritionally in a bowl, and then make soup!

1. Greek Lemon Soup with Quinoa:


  • 2 tablespoons olive oil
  • 2 small shallots, diced
  • 1 cup diced carrot
  • Salt
  • 2 cloves garlic, minced
  • 5 cups low-sodium vegetable broth
  • 1 cup quinoa, well rinsed
  • 1 1/2 tablespoons white miso
  • 2 tablespoons tahini
  • 1/4 cup fresh lemon juice
  • 1/4 cup nutritional yeast
  • 2 heaping tablespoons dried dill (or 1/4 cup chopped fresh dill)

How to make it:

  • Heat oil in a medium saucepan over medium-high heat. Add shallots, carrot, and 1 dash salt. Saute until shallots are translucent, about 7 to 10 minutes. Add garlic and saute for 1 to 2 minutes until fragrant. Add vegetable broth, quinoa, and another dash salt to taste, and bring to a boil. Reduce heat and simmer until carrots and quinoa are cooked, about 20 minutes.
  • Meanwhile whisk together miso, tahini, and lemon juice until smooth. Once soup is finished, remove from heat, and stir in miso mixture, nutritional yeast, and dill.

2. Butternut-Almond Soup with Fennel and Popcorn:

This rustic soup uses the squash flesh and skin, so you get more fiber. Almond butter adds creamy body and protein, plus belly-filling MUFAs that may help you lose weight. A crunchy popcorn topping adds even more fiber—and ups the fun factor, too.


  • 2 tsp coconut oil
  • 2 tsp ground fennel seed
  • 1 tsp dried thyme
  • 1 med onion, diced
  • 1 med butternut squash, seeded and cubed
  • 5 c low-sodium vegetable broth
  • ¼ c creamy almond butter
  • Salt and pepper, to taste
  • 1 c air-popped popcorn

How to Make it:

  • SAUTE the fennel and thyme in the coconut oil in a large stockpot until fragrant, about 1 minute. Add the onion, butternut squash, and salt and pepper to taste. Cook 5 to 7 minutes more, until the vegetables begin to soften.
  • Add the vegetable broth, cover, and bring to a boil. Simmer for 15 to 20 minutes, until squash is completely soft.
  • ALLOW soup to cool slightly. Transfer soup to a blender and add the almond butter. Blend until smooth.
  • TRANSFER soup back to stockpot to reheat, if necessary. Divide soup among four bowls, topping each with ¼ c of the popcorn. Serve hot.
  • NUTRITION (per serving) 258 cal, 7 g pro, 38 g carb, 11 g fiber, 3 g sugars, 11 g fat, 2 g sat fat, 188 mg sodium

3. Black Bean:


  • 1 chopped onion,
  • 1 tablespoon cumin,
  • 4 minced garlic cloves
  • 2 tablespoons olive oil.

How to Make it:

  • Add 3 1/2 cups low-sodium chicken broth, 3 chopped tomatoes, one 15-ounce can black beans, and
  • one 1.4-ounce can diced green chili peppers. Bring to a boil, cover, and simmer 5 minutes.
  • Add 1 tablespoon snipped fresh cilantro. Garnish soup with crushed tortilla chips.
  • 245 calories, 10g protein, 34g carbohydrate, 11g fat (1g saturated), 8g fiber.

4. Apple Cider Beetroot Soup:


  • 4 large or 6 small whole beetroot
  • 2 tbsp apple cider vinegar
  • Sea salt
  • 300-400ml chicken or vegetable stock (depending on consistency you like)
  • Dill
  • Sour cream
  • Preheat the oven to Gas 6/200 C

How to Make It:

  • Wash the beetroot and cut away all but an inch of stalk.
  • Place in a roasting tray and then add water to about halfway up plus the vinegar.
  • Bake for 40-45 minutes until soft.
  • Allow to cool and then rub away the skin with kitchen paper.
  • Roughly chop the beetroot and then blend with heated stock and chopped dill (leave a little for
  • serving) Enjoy warm or cold with sour cream.

5. Chicken Mushroom Soup:


  • 2 lbs of raw chicken breast
  • 2 liters chicken stock, vegetable stock or water
  • 1 yellow squash
  • 1 zucchini
  • ½ onion
  • 8 oz brown mushrooms
  • 2 medium carrots
  • 2 small bay leaves
  • Fresh parsley, dill and chives for garnish

How to Make it:

  • Put your chicken in 2 liters of water ( or stock if you prefer), bring to boil, then let it simmer on low heat for about 30 minutes.
  • In the meantime, chop up the onion, mushrooms and carrots.
  • Sauté in a non-stick skillet ( no oil added), for about 5-7 minutes or until they become slightly golden.
  • Chop up both squash
  • Add to the bouillon. Shred the chicken with two forks and put back into the pot. Add the sautéed vegetables,
  • Bay leaves, season with salt, and let it simmer for about 30 minutes.Garnish with fresh herbs and enjoy!Macros per bowl (makes 12 bowls)

Calories: 106, Protein: 18.1gr, Carbs: 4.1gr, Fat: 2.1 gr.