The soup and salad diet plan is a weight management approach that incorporates nutrient-rich soups and salads into your daily meals. This plan leverages the high nutrient density and low-calorie nature of soups and salads to promote weight loss and overall health. When prepared thoughtfully, these meals can be both satisfying and effective for managing hunger and reducing calorie intake.
The Power of Soup for Weight Loss
Soup can be a valuable component of a healthy diet, particularly for those aiming to manage their weight. According to Christine Palumbo, RD, a registered dietitian-nutritionist, soup can be a "weight watcher’s best friend." Its benefits stem from its ability to be both low in calories and high in nutrients. Shilpi Agarwal, MD, a family physician, emphasizes that incorporating healthy soup into the diet can help individuals "localize and identify hunger signals and avoid overeating." This is because the warm liquid in soup takes longer to consume, allowing the body more time to register feelings of fullness.
Key Ingredients for Weight-Friendly Soups
Creating a soup that supports weight loss involves selecting the right ingredients:
- Vegetables: These are low in calories, filling, and packed with essential nutrients.
- Lean Protein: Options like beans, lentils, and shredded boneless, skinless white meat chicken are crucial. Research suggests that a diet rich in protein can enhance satiety and aid in weight management.
- Fiber: Adding fiber slows down digestion, promotes a healthy gastrointestinal tract, and helps maintain a healthy weight.
Registered Dietitian-Approved Soup Recipes
Here are some registered dietitian-approved soup recipes that are not only delicious but also support healthy weight loss:
1. Creamy Carrot and Cauliflower Soup
This soup, recommended by Amy Gorin, RDN, is perfect for carrot soup enthusiasts. It features carrots, which are a good source of vitamins and minerals. The addition of cauliflower provides vitamin C, which supports the body's healing process and protects cells from harmful free radicals. Garnishing with Greek yogurt and dry-roasted pumpkin seeds adds extra protein.
Read also: Creamy Keto Soup
- Per serving (serves 6): 110 calories, 5g total fat (1g saturated fat), 3g protein, 10g carbohydrates, 4g fiber, 6g sugar, 190mg sodium
2. Spicy Black Bean Soup With Ancho Chile Pepitas
Marisa Moore, RDN, created this flavorful and protein-rich soup. Palumbo notes that "beans and soups are made for each other." Black beans and pepitas provide 17 grams of protein per serving, while the beans also increase the fiber content. Jalapeño peppers add vitamin C and an extra kick.
- Per serving (serves 4): 254 calories, 3g total fat (1g saturated fat), 17g protein, 42g carbohydrates, 15g fiber, 1g sugar, 243mg sodium
3. Roasted Butternut Squash Soup
Butternut squash is a soup all-star due to its vitamins, minerals, and fiber. Palumbo highlights that butternut squash provides beta-carotene, which converts to vitamin A in the body, supporting immune and eye health. Amy Kimberlain, RDN, includes onion and carrots in her recipe for added health benefits.
- Per serving (serves 6): 180 calories, 5.7g total fat (1g saturated fat), 5.2g protein, 32.1g carbohydrates, 5.5g fiber, 6.8g sugar, 54.6mg sodium
4. Parsnip Pear Soup
This sweet and savory soup from Jessica Levinson, RDN, is a great vegan option with a velvety consistency from the starchy parsnips. Parsnips and pears are rich in fiber, and parsnips also contain potassium, which supports heart, muscle, and nerve function.
- Per serving (serves 8): 163 calories, 3g total fat (1g saturated fat), 5g protein, 30g carbohydrates, 6g fiber, 13g sugar, 645mg sodium
5. Fall Roasted Vegetable Soup
Frances Largeman-Roth, RDN, created this soup with five vegetables and black-eyed peas for extra protein. Sweet potato stands out, offering fiber and vitamin C. Rinsing the canned black-eyed peas can reduce the sodium intake.
- Per serving (serves 6): 246 calories, 5g total fat (0.8g saturated fat), 8g protein, 45g carbohydrates, 8.6g fiber, 6.8g sugar (0.7g added sugar), 351mg sodium
6. Carrot Ginger Soup
This light and healthy soup from Dawn Jackson Blatner, RDN, includes ginger, which has anti-inflammatory properties and adds a bold flavor. Palumbo notes that ginger can influence the function of immune cells. Cashew cream provides a solid amount of protein.
Read also: Delicious keto wonton soup
- Per serving (serves 4): 440 calories, 27g total fat (4.5g saturated fat), 9g protein, 41g carbohydrates, 7g fiber, 14g sugar (0g added sugar), 290mg sodium
7. Slow Cooker Split Pea and Red Lentil Soup
Vicki Shanta Retelny, RDN, recommends this hearty soup packed with lentils. Palumbo notes that "Lentils add texture, protein, soluble fiber, and potassium." Lentils also provide iron, which is essential for oxygen transport. Split peas offer over 8 g of fiber per ½ cup.
- Nutrition per serving (serves 8): 167 calories, 0.6g total fat (0.1g saturated fat), 12g protein, 34g carbohydrates, 9.6g fiber, 3g sugar (0g added sugar), 405mg sodium
8. Creamy Kale and Dill Potato Leek Soup
Sarah Gold Anzlovar, RDN, created this soup with kale and potatoes. Agarwal advises to "Always look for or make a soup with at least two vegetables." Kale contains vitamin K, which is important for blood clotting and bone health. Potatoes provide potassium and fiber.
- Per serving (serves 8): 166 calories, 6g total fat (4g saturated fat), 6g protein, 24g carbohydrates, 2g fiber, 6g sugar, 300mg sodium
9. Tuscan Vegetable Soup
This flavorful Italian soup from Alix Turoff, RDN, features cannellini beans and turkey bacon for a protein boost. The beans also provide magnesium, which supports muscle and nerve function.
- Per serving (serves 11): 90 calories, 1g total fat, 6g protein, 15g carbohydrates, 3g fiber
10. Creamy Vegan Pumpkin Soup
Maggie Michalczyk, RDN, offers this one-pot soup for pumpkin lovers. Pumpkin puree is satisfying due to its fiber and contains an array of vitamins, including all the vitamin A you need in a day per ½ cup. Palumbo advises using canned pureed pumpkin but avoiding the sweetened variety.
- Per serving (serves 4): 139 calories, 7g total fat (1g saturated fat), 2g protein, 19g carbohydrates, 4.2g fiber, 10.2g sugar (5.5g added sugar), 364mg sodium
The Role of Salads in Lowering Calorie Density
While some believe that consuming large quantities of salad is essential for incorporating the principles of calorie density, which are important for both weight loss and weight maintenance, salads are not always necessary. They can be time-consuming and expensive. Adding vegetables to a meal lowers the overall calorie density, but vegetable soup can be more filling. To lower the calorie density of a meal, it is recommended that up to 50% of your meal (by visual volume) be non-starchy vegetables.
Read also: Creamy Keto Soup Recipe
Soup Consumption and Its Association with Diet Quality
Soup consumption is associated with a lower dietary energy density and a better diet quality. It is also associated with a reduced risk of overweight and obesity. Serving large portions of vegetable soup at the start of a meal can affect children’s energy and vegetable intake.
A Simple Plan: Smoothies, Salads, and Soups
A stress-free, healthy eating plan can involve smoothies, salads, and soups. These three categories allow you to pack a lot of nutrition into your diet. Smoothies, salads, and soups are filling and satisfying and are made of plant foods. This is a great way to get started on a plant-based diet. These are some of the easiest plant-based foods to prepare, even with a busy schedule. You can make a big pot of soup one night and have dinner ready to go for at least a few days.
Sample Meal Ideas
- Smoothie: Plant-based milk, spinach, frozen banana, flax seeds, almond butter, and medjool dates.
- Salad: Spinach or other greens, chopped veggies (carrots, celery, beets), a small apple, grapefruit, chickpeas, and walnuts and sunflower seeds, topped with homemade tahini dressing.
- Soup: Stews, chili, and soups with plenty of veggies and protein and fiber-rich beans, tempeh, or tofu. Lentils, split peas, or mung beans can be used as alternatives. A scoop of cooked quinoa or brown rice can be added.
Healthy Sweet Treats
A medjool date filled with peanut butter and topped with cacao nibs or dark chocolate chips can be a satisfying sweet treat.
Transitioning to Other Meals
After a kick-start with smoothies, salads, and soups, you can start to swap in other meals, one at a time. For example, you might decide to swap your morning smoothie with oatmeal topped with fresh fruit and nut butter for breakfast, and then have your big salad for lunch and hearty stew for dinner.
The Soup Diet: A Closer Look
A soup diet is generally a short-term eating plan designed to help individuals lose weight quickly. Instead of one official soup diet, there are several soup-based diets. While some involve only eating soup for the duration of the diet, others also include a limited list of allowable foods. As the idea is to lose weight quickly, most of these diets are only meant to last for 5-10 days.
Types of Soup Diets
- Broth-based soup diet: This diet generally lasts for 7 days, but some can last as long as 10-14 days. Cream-based soups are restricted, and you’re encouraged to consume homemade or canned broth-based soups that include vegetables and protein.
- Bean soup diet: This diet encourages eating Dr. Greger’s Champion Vegetable Bean Soup up to twice a day. In addition to the soup, you’re allowed to consume any oil-free, plant-based foods, like whole grains, fruits, and vegetables.
- Cabbage soup diet: This 7-day eating plan involves eating a chicken- or vegetable-broth-based soup that contains cabbage and other low carb vegetables. In addition to cabbage soup, you can also have one or two other low calorie foods, such as skim milk or leafy greens.
- Chicken soup diet: This 7-day weight loss diet involves eating chicken soup for every meal except breakfast. For your morning meal, you can pick from five low calorie options, which include foods like nonfat milk and yogurt, fat-free cheese, whole-grain cereal or bread, and fresh fruit.
- Keto soup diet: Designed for those following the ketogenic (keto), paleo, Whole30, or another low carb diet, the keto soup diet claims it can help individuals lose up to 10 pounds (4.5 kg) in just 5 days.
- Sacred Heart soup diet: Similar to the cabbage soup diet, the Sacred Heart soup diet is a 7-day eating plan that consists almost entirely of a broth-based soup with non-starchy vegetables.
Potential Benefits of Soup Diets
- Increased vegetable intake: Vegetables provide essential vitamins and beneficial plant-compounds. Plus, increased intake has been linked to a reduced risk of weight gain and obesity.
- Increased fiber intake: These diets can provide a decent amount of fiber, which may help reduce appetite.
- Increased water intake: These diets can improve water intake throughout the day. Research suggests increased water intake may aid in weight loss efforts.
- Easy to follow: Soup diets generally have strict guidelines that make them easy to follow.
- Encourage plant-based eating: Some, like the bean soup diet, can help you transition into a more plant-based eating pattern.
Potential Downsides of Soup Diets
- Lack of sustainability: Most soup diets aren’t meant to be followed for more than 5-10 days.
- Reduced metabolic rate: Studies suggest that when you greatly restrict calorie intake or lose a sustainable amount of weight quickly, there’s a reduction in your metabolic rate.
- Nutrient deficiencies: As soup diets like the cabbage soup diet and Sacred Heart diet are quite restrictive in the types and amounts of foods allowed, there’s a concern for nutrient deficiencies.
- Side effects: Significantly reducing calorie intake can lead to side effects, such as dizziness, weakness, or fatigue.
Important Considerations
- Sodium Content: While soups are generally healthy, keep an eye on their sodium content and make adjustments, if needed, such as rinsing canned beans, to reduce excessive salt intake.
- Consultation with Professionals: It is important to consult a registered dietitian (RD) before starting any restrictive diet.
- Restrictions: The soup diet should not be done during pregnancy or lactation and is contraindicated in people with anorexia or bulimia.