Soup And Salad Recipes For Weight Loss

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Load Your Soup And Salad Diet With Nutrients

Broccoli Salad Recipe For Weight Loss- With Raw Soup

A soup and salad diet is the perfect way to lose weight provided it is planned well and prepared in a healthy way. Soups and salads are rich in fibre. Depending on the ingredients you use, this diet could provide you with all the vitamins, minerals and antioxidants your body needs says nutritionist Naini Setalvad. If you are worried about the time involved in preparing a nutrient-rich soup, weve got just the thing you need. Knorr has a wide range of nutritious soups to choose from. Whats more, they contain the best vegetables and other ingredients and preserve the nutrition value through a technique known as freeze-drying. So choose these high-fibre, low-calorie soups and see a slimmer you in no time!

Pressure Cooker Split Pea Soup With Ham

When it comes to soups, be sure to keep tabs on how much sodium they havetoo much salt can contribute to bloating and stifle your weight-loss success, says Laura Ligos, R.D., C.S.S.D., and the creator of The Sassy Dietitian. Thats why this soup is a good choice: Its made with mainly whole-food ingredients, and the split peas are dry. Whipping up recipes like this one with as many non-processed ingredients as possible is a great way to make sure sodium levels are low.

Per 1-cup serving: 182 calories, 1.5 g fat , 39 g carbs, 4 g sugar, 459 mg sodium, 15 g fiber, 17 g protein.

To get the full recipe, go to

So Here Are Soups That You Can Enjoy For Weight Loss:

Aruna Mallya recommends these soups:

1. Clear soups

You can boil the vegetables that you like to have but no underground vegetables. First cut them into big chunks and then boil it properly, after that just puree it. This soup will have a lot of fibre content in it. For flavour, you can add some pepper or garlic.

Also, read: Soups to salads: 5 ways to make the most of lemongrass

2. Chicken soup

Chicken soup is nothing but low-fat chicken pieces which should be boiled properly. Only strained chicken broth should be taken. Also, add some garlic tadka with a pinch of salt.

3. Cabbage soup or multicoloured vegetable soup

Add carrot, peas, capsicum, also you can use palak. All the vegetables should be cooked in a pressure cooker properly and then they can be blended like a smoothie or paste. There is no need to add any thickening agent like cornflour. After its cooked properly, add a pinch of salt or tadka to the broth.

Also, read: STOP throwing coriander stems and make this lemon coriander soup instead!

4. Green veggie soup

Green vegetables are rich in fiber, which helps in faster weight loss. Ghee, butter, palm oil, are to be used. Just a pinch of salt to the broth can be added as more of it will result in water retention. Additionally, tofu can be added to veg soup. People craving for flavour, can try Kimchi soup which can be loaded with vegetables, little red chili flakes, dark soy sauce, pepper.

Also Check: Is Cobb Salad Keto Friendly

Meal Planning Will Also Help You Loose Weight

I always have a meal plan. This helps me keep from buying unnecessary foods and snack foods. I plan a lunch for myself along with dinners for my family. My two most go-to meals for my lunches are this weight loss soup and this healthy chicken stew. Both are very low calorie and delicious.

When I know I have a delicious lunch at home it also keeps me from eating unhealthy fast food while I’m out and about.

How To Freeze Vegetable Soup

Healthy soup recipes for weight loss

This vegetable soup recipe is great because it can be made on the weekend to enjoy throughout the week and it freezes well. I spoon it into single servings and portion it into freezer bags.

Theyre easy to take out for a quick meal or snack and perfect to heat up for a quick meal on the go. If youre looking for something quick and healthy youll love this easy veggie soup recipe!

  • In a large pot cook onion & garlic over medium heat until slightly softened.
  • Add carrots, cabbage & green beans and cook an additional 5 minutes.
  • Stir in bell peppers, undrained tomatoes, broth, tomato paste, bay leaves and seasonings. Simmer 6-7 minutes.
  • Add in zucchini & broccoli. Simmer an additional 5 minutes or until softened.
  • Remove bay leaves before serving.

Recommended Reading: Where Can I Get A Salad Nearby

What Are Some Healthy Lunch Ideas

You’re probably searching for healthy lunch ideas for one of a couple of reasons: It’s lunchtime and you have no idea what to feed yourself. You’re sick of eating salads or deli sandwiches every day. You’d like to start meal prepping your lunches. And you simply want inspiration for how to switch up your routine.

Lucky for you, we have answers to all your lunchtime needswhether you’re feeding yourself at home, at work, or on-the-go. While we did compile a master list of all our favorite healthy lunch recipes, here’s a cheat sheet for some healthy lunch ideas:

  • mini pizzas

Stick To The Serving Size

There are only 22 calories per-serving of this soup! These foods are loaded with vitamins, low-carband fiber. From spicy lentil stews to green detox tinctures, these easy weight loss soups will allow you to eat whatever you want, whenever you want and still shed some pounds.

Learn in ans. Replace high-fat toppings, like mayonnaise, with mustard or low-fat dressings and go light on the cheese to keep your sandwiches healthy. More than family-tested and approved recipes! Letting the salad sit for a bit before eating allows the pita to soak up the lemony dressing. My favorite! Both soups were filling and are now soups I make on a regular basis.

It is hearty, flavorful and keeps you full and on track with eating. Per serving: calories, 5 g fat 2 g saturated20 g carbs, 2 g sugar, mg sodium, 2 g fiber, 11 g protein. Recipe Notes. To get the full recipe, go to sugarfreemom.

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/6how To Make Your Meals More Nutritious

If you do prefer having soups or salads as a part of your everyday dietplan, do ensure that you make use of choice, fresh, seasonal vegetables and fruits. Spices and dressings can be added as well, which can speed up your progress.

If you prefer having vegetable soups, use nutritious vegetables and avoid the use of excessive cornflour. Processed and instant soups should be avoided too.

Also, make sure you have a portion of proteins with whatever you are having. This is very crucial for good weight loss.

Adding nuts and seeds to your soups and salads will also enrich the taste and nutrition of your meal.

Chicken And Sausage Gumbo

Italian Chicken Vegetable Soup Healthy Recipe For Weight Loss

When you crave a Creole classic, go for this healthier version. It uses nutritionally-dense okra to thicken the soup instead of roux . Expect ultimate comfort-food flavors with a hearty serving of veggies and lean protein from chicken and reduced-fat sausage, Gradney says.

Per 1-cup serving: 160 calories, 2 g fat , 12 g carbs, 4 g sugar, 550 mg sodium, 2 g fiber, 22 g protein.

To get the full recipe, go to

Recommended Reading: Hidden Valley Pasta Salad Recipe

Pear Salad With Maple Mustard Vinaigrette

If you’re not getting enough greens, this sophisticated fall salad will convince you to load up on a few more servings. Nourishing and festive, our Pear Salad is dressed with a Maple Mustard Vinaigrette, perfect to make during the fall season.

This salad is loaded with fiber from all the veggies and is high in protein thanks to the quinoa. If you want to up the protein content, feel free to toss in a cup of chickpeas or some tofu. This salad will keep you full, satisfied, and energized with all the highly nutritious ingredients.

Spicy Coconut Thai Soup

This weight loss soup is warm, spicy, and extremely flavorful making it a perfect option for those cold winter nights! Filled with all of the macronutrients for a perfectly balanced meal, this soup is great for meal-prep throughout the week.


  • 2 tablespoons of olive oil
  • 1/2 cup of fresh basil
  • 3 cups of vegetable/bone broth
  • Salt + pepper to taste


  • Heat olive oil in a large pot and add onion and fennel. Sautee for about 5 minutes.
  • Add the garlic and cook for a few more minutes.
  • Pour in the broth and simmer on low heat for about 15 minutes.
  • Add asparagus and simmer for a few for minutes.
  • Put the soup and basil in a blender and blend until smooth.
  • Add salt and pepper to taste.
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    How To Make This Cabbage Soup

    Start out by browning your meat in a large stock pot. Add garlic and onion and let it sauté until the onions are translucent.

    PRO TIP: While you can do this step in your pressure cooker on sauté mode, I prefer to get it done on my stove top. It’s a lot faster and I’m not overloading my instant pot.

    Transfer to your instant pot and start adding all your vegetables. Wash and chop them into bite size pieces, unless you prefer them otherwise.

  • *I love cutting my carrots long and thin.
  • Cut your squash into 1 inch pieces, evenly.
  • Add in your celery.
  • drain and rinse your beans before adding.
  • Add in your remaining ingredients.

  • Do not drain your tomatoes.
  • Cut your potatoes nice and small, so it goes further.
  • I 100% recommend you making some homemade bone broth for this soup. It’ll change. your. life.
  • CABBAGE. You can really use as much or little as you like for this soup. Kadee adds the entire head of cabbage, I prefer about ¼-1/2 of a head of cabbage sliced thin.
  • pour in your spices and salt then stir.
  • 6. QUICK RELEASE! When your soup is done cooking in the pressure cooker make sure to quick release the soup, or you run the chance of your veggies over cooking.

    6. QUICK RELEASE! When your soup is done cooking in the pressure cooker make sure to quick release the soup, or you run the chance of your veggies over cooking.

    Soup And Salad Diet + 3 Recipes For It

    Instant Pot Weight Loss Soup [VIDEO]

    If you are one of those people who eat salads at the end of your meal, it is better to know that scientists have come to the conclusion that eating a bowl of low-calorie soup or salad before the main meal is your key for losing weight.

    The results come from a review of 8 popular weight loss diets in the US whose consumers have been subjected to clinical trials. The researchers had the results after 3, 6, and 12 months of study, and it is interesting to note that for this study, at least 40 consumers have tried each soup and salad diet.

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    How Green Smoothies Help People Lose Weight

    One of the most riveting stories of weight reduction ever chronicled with regards to blending is the story of Clent Manich who dropped 240 pounds in one year simply by consuming green smoothies daily. He was also able to beat Type II Diabetes, and was completely off all of his medications and insulin within 3 weeks! His amazing story was captured in Victoria Boutenkos book titled Green Smoothie Revolution.

    Clent had made it a practice to start each day by making a gallon of blended fruits and vegetables, and he drank some of it every 2 to 3 hours. This helped eliminate his food cravings better than anything he had ever tried before. Most other diets always made him feel hungry and weak. Clent Manich lost 240 lbs in one year. He describes how he did it:

    One reason GREEN Smoothies are so good for weight loss is because theyre so high in nutrients.

    They are high in vitamins, minerals, phytochemicals, antioxidants, carbohydrates and even protein. Yes, green smoothies have lots of protein. The cow gets her protein from grass, a leafy green. Wouldnt it be simpler to get your protein from leafy greens too, rather than eat the cow or drink her milk? If its simple, you know its true.

    Pured Vegan Carrot And Ginger Soup

    This Puréed Carrot and Ginger Soup is low in calories, nutrient-dense, full of fiber, and tastes delicious. The ingredients list is short and calls for healthier swaps like olive oil instead of butter and low-sodium vegetable stock instead of chick stock. The two main ingredients, carrots and ginger, are loaded with health benefits and are the perfect combination of sweet and zesty.

    Ginger is a root that helps boost your immune system and lower inflammation, due to its major active compound, gingerol. Ginger also promotes natural weight loss and may help lower body fat, according to serval studies.

    Carrots are rich in fiber and help aid natural weight loss. You will feel full, satiated, and nourished after you eat this soup. They’re also high in vitamin K, potassium, and antioxidants. They’re proven to lower cholesterol levels and improve eye health, according to studies.

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    Slow Cooker Creamy Chicken Noodle Soup

    Is anything more comforting than chicken noodle soup? Yep, a creamy version. At only 226 calories per serving, this is the ultimate comfort foodthat won’t weigh you down.

    Per serving: 226.3 calories, 6.6 g fat , 16 g carbs, 4.6 g sugar, 593 mg sodium, 4.6 g fiber, 23.9 g protein.

    For the full recipe, go to

    /6they May Not Make For A Balanced Meal

    5 Healthy Veg Soups & Salads for Weight Loss

    However, all being said, it’s important to remember this very well that salads and soups are only part of a balanced diet and not a complete meal in itself. Therefore, attempting to try out a diet that only boasts of depending on soups and salads can not just devoid you of other nutrients you may need to lose weight, but also make you more prone to experiencing deficiencies. Remember, soups and salads alone do not make a healthy choice. Whether you are vegan, vegetarian or a non-vegetarian, you need a balanced intake of all food groups to lose weight in a holistic manner. Relying on just one form of nutrition won’t help you lose weight well, or even if it does, the results may not be beneficial in the long run.

    Some nutritionists also opine that while soups and salads make for a lighter meal and are low on carbs, they may not be the most helpful choice at all times. The body needs nutrients to keep moving, and depending on the lifestyle you lead, higher carb consumption may be required. For the same reason, having soups and salads as your last meal of the day is preferable, instead of having them for breakfast or lunch.

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    Fresh Pea Soup With Herbs

    This tasty soup may be almost too pretty to eat . Fresh peas, flavorful herbs and creamy coconut milk make this vegan soup super-satisfying.

    Per serving: 258 calories, 12.6 g fat , 28.1 g carbs, 11.7 g sugar, 297 mg sodium, 9.6 g fiber, 10.7 g protein.

    For the full recipe, go to

    /6be Careful About The Toppings And Dressings

    Now, salads and soups are also something that offers you the benefit of adding multiple toppings of your choice. While they do make your meal yummy, some toppings, or not moderating the portions can derail all the progress you make. For example, adding too many sauces, honey, butter, sugar or using too many breadsticks in your soup can be bad. The main emphasis of these light meals should be on the veggies you add, not the toppings. Hence, keep a check on what you add and only eat according to portion size so that you do not overdo it.

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    Why Are These The Requirements Exactly

    You can tell we really listened to James because all the recipes on this list hit the requirements.

    And with good reason, because protein and fibre rich ingredients will create filling salads that mean you dont get hungry an hour after lunch.

    Naturally occurring fat, like the kind you find in avocados, is also an important part of staying full and satisfied and its actually great for our health! Carbs are important to keep us full too!

    Theres obviously a pattern here, and if youve done a little research into weight loss youll know why.

    Eating too little will leave you grumpy, craving more food, or low on energy, which makes you significantly less likely to stick to your weight loss goals. Of course, everyone knows that eating too much wont help you stick to your weight loss goals either.

    So if you want to lose weight in a sustainable way , try our weight loss salad recipes below!

    Which Sauce Is Good For Weight Loss

    Weight Loss Vegetable Soup Recipe

    Hummus is super healthy and tasty. It is a healthier alternative to your mayo and ketchup. Low in calories, loaded with fiber and protein, the humble hummus is best when trying to shed kilos. Hummus is made by blending chickpeas, garlic, olive oil, lemon juice, and salt.

    Does lettuce burn fat? Spinach and other leafy green vegetables like kale, lettuce, etc. are great for burning belly fat and are very nutritious as well. There have been some studies done on the subject of the fat burning capabilities of spinach and the very healthy veggie has come out a winner in this category.

    What can I eat to lose weight? 9 Foods to Help You Lose Weight

    • Beans. Inexpensive, filling, and versatile, beans are a great source of protein.
    • Soup. Start a meal with a cup of soup, and you may end up eating less.
    • Dark Chocolate. Want to enjoy chocolate between meals?
    • Pureed Vegetables.

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