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Over the last few years, “souping” has gained popularity as a way toeat clean, lose weight and get healthy. The idea behind asoup cleanseis that you eat only vegetable soups for a certain number of days, and afterward—poof—you’re magically slimmer and healthier. Unfortunately, there’s no magic trick for losing weight or staying healthy, and eating nothing but vegetable soup means you miss out on many essential nutrients from other foods.
While the souping trend isn’t the cure-all some claim it to be, there are definitebenefits to eating more veggie-packed soups. For one, you’re getting a variety of veggies and the beneficial nutrients they provide, like fiber, vitamins, minerals and antioxidants. And because vegetable soups are naturally low in calories and have a high water content, you can fill up on a large serving.
This week’s meal plan shows youEatingWell’stake on a healthy soup diet. The seven days of soups in this plan are packed with veggies. We also add in other healthy foods to balance the meal, with fillingprotein from beans, lentils and lean meat.
Each soup is low-calorie, so you can enjoy a big bowl. And each provides at least one serving of protein to help you feel satisfied.
To make sure you’re getting all the nutrients you need, we suggest balancing your day with a healthy breakfast and lunch that isn’t soup, so we’ve included some recipe ideas each day for inspiration. Enjoy this week of delicious, warming and satisfying soup dinners.
How We Create Meal PlansRegistered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
How We Create Meal Plans
Registered dietitians thoughtfully createEatingWell’smeal plans to be easy-to-follow and delicious. Each meal plan meets specific parameters depending on the health condition and/or lifestyle goal it is targeting and is analyzed for accuracy using the nutrition database, ESHA Food Processor. As nutritional needs differ from person to person, we encourage you to use these plans as inspiration and adjust as you see fit.
Ribollita Soup
Pictured Recipe:Ribollita Soup
Ribollita soup, a traditional hearty Tuscan soup, typically uses day-old bread to add body and thicken the broth. This ribollita recipe uses a bean mash instead of the bread to add fiber. Garnish with extra-virgin olive oil or pepper and grated Parmesan, and accompany it with a piece of crusty whole-grain bread.
Try this beautifulRaspberry-Peach-Mango Smoothie Bowlfor breakfast andCreamy Avocado & White Bean Wrapfor lunch.
Southwest Salmon Chowder
Pictured Recipe:Southwest Salmon Chowder
Perfect for a cold day, this Southwest Salmon Chowder is anexcellent source of high-quality lean protein and omega-3 fatty acids. As a bonus, it is a low-effort chowder that can be prepared in less than an hour.
Fig & Ricotta Toastis a fun way to change up your typical breakfast toast routine, andSpinach, Avocado & Mango Saladadds a tropical flavor twist to lunch.
Spicy Vegetable & Chicken Soup
Pictured Recipe:Spicy Vegetable & Chicken Soup
Who wouldn’t want to eat their vegetables when they’re tucked into a fragrant broth with bits of tasty chicken and spiked with a shot of fresh lime and cilantro? This healthy Spicy Vegetable & Chicken Soup seems even richer with the smoky flavor from roasted poblano peppers and garlic. Serve this healthy soup with tortilla chips and aside saladto round out the meal.
For breakfast, try these make-aheadMuffin-Tin Quiches with Smoked Cheddar & Potato, and for lunch, this colorfulSpring Roll Salad.
Slow-Cooker Chicken & Rice Noodle Soup with Star Anise
Pictured Recipe:Slow-Cooker Chicken & Rice Noodle Soup with Star Anise
Strawberry & Yogurt Parfaitis a convenient grab-and-go breakfast andSalmon Saladis an easy-to-make lunch to take to work.
Curried Parsnip & Apple Soup
Pictured Recipe:Curried Parsnip & Apple Soup
This creamy curried parsnip and apple soup recipe has amazing flavor from the combination of curry powder, coriander, cumin and ginger. Be sure to use fresh curry powder when making this soup for the best flavor. Not sure if yours is fresh? Open the jar—the aroma should meet your nose immediately. Serve this warming soup with flatbread or whole-wheat rolls.
ThisBroccoli & Parmesan Cheese Omeletmakes for a satisfying breakfast, and thisEdamame Hummus Wrapis a great packable lunch.
Very Green Lentil Soup
Pictured Recipe:Very Green Lentil Soup
Lentils are a nutrient-packed legumethat seems to go well with just about anything, and in this Very Green Lentil Soup, they play well with a collection of greens, some cumin and coriander. The result is a hearty soup with layers of flavor. Both French green lentils (available in natural foods stores and specialty markets) and more commonly available brown lentils are delicious in this soup. The French green lentils hold their shape better when cooked, while brown lentils will start to break down a bit.
Fiber-packed, protein-richOatmeal-Almond Protein Pancakesare just what you need on a Saturday morning. And thisOpen-Face Egg Salad Sandwichrecipe for lunch is enhanced with the help of savory pancetta.
Sweet Potato Peanut Bisque
Pictured Recipe:Sweet Potato Peanut Bisque
Quinoa & Chia Oatmealcooks up quickly for breakfast, andGreen Goddess Salad with Chickenmakes for a healthy lunch, ready in just 15 minutes.
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