Soups are an excellent way to lose weight. They are naturally filling, and the correct ingredients make them low in calories. Although soups are a healthy addition to your diet, you should combine them with other healthy foods. Eating a balanced diet that includes a variety of fruits, vegetables, whole grains, and lean protein sources is essential. 

Soups can be both vegetarian and non-vegetarian. Non-vegetarian soups generally contain higher protein than vegetarian soups. In addition, soup can be a low-calorie option. The healthiest soups must not have cream or unhealthy fat and include nutritious veggies, legumes, protein and grains.

It is crucial to select a soup that consists of a lot of vegetables. A soup that contains no starch or thickening agents is better for weight loss. In addition, research shows that soup increases satiety, causing you to eat less.

Soups and Weight Loss: An Overview

Soups are fantastic for weight loss. Also, the common ingredients, like vegetables in soups, are low in calories and high in fibre. It is no secret that fibre is essential for good digestion. Several investigations have shown it makes us feel full longer and reduces cravings. You can also add lean protein. Lean protein aids in weight loss, satiety, and energetics and improves health, according to research. So your soup will make you feel fuller if you add more and more vegetables and lean protein. 


Soups are good for weight loss. They are rich in fibre due to the addition of vegetables and legumes. It improves general health and helps you lose weight. Ingredients like garlic, tomatoes, chicken and assorted vegetables boost energy and overall health. Soups also help to stay satiated while following a calorie-restricted diet. 

Best Weight Loss Soup Recipes

Vegetable Clear Soup

Servings: 8

Total Time: 1 hour

Shalika’s Incredible Weight Loss Journey – Lost 38 kgs in 12 Months

Chat with us to get started on your health and fitness journey >>


  • 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 large 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 large saucepan over medium flame. 
  2. Stir onion, garlic for approximately 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 large 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 some time and thicken. 
  5. Remove meat from chicken bones: set 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: 30 minutes 


  • 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. Gradually stir in stock and milk. Bring to a boil; cook and stir for 2 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 mix well. Let it boil for 5-10 minutes. 
  5. Add quinoa flour to the soup and mix well. 
  6. Boil for 2 minutes. Garnish with coriander leaves. Serve hot. 

Healthy Pasta Soup

Servings: 3-4

Total Time: 15 minutes


  • 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 mix well.
  4. Add water and boil for 2-3 minutes. Add pasta and cherry tomatoes, and stir well. 
  5. Boil it for 10-15 minutes. 
  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 two whistles.
  2. Now the veggies will be mushy and easy to blend. 
  3. Sieve the combined mixture in a pan and add water and salt.
  4. Add black pepper and boil for 2 minutes.
  5. Garnish with coriander leaves and enjoy with some crotons.

HealthifyMe Suggestions

You need a perfect base to make the perfect soup. Always use fresh vegetables or protein to create a delicious base. Sauté the main ingredients in a bit of oil or butter over medium heat until soft and fragrant. You can add herbs and spices of your choice. Let the soup base simmer over low heat for at least one hour to absorb the flavour and nutrients from the ingredients. Always skim off any fat that rises to the top. Lastly, you may strain the soup base through a fine-mesh strainer to remove solids and create a smooth and flavorful liquid.

The Final Word

Soup can be a weight watcher’s best friend. Whether your objective is to maintain a healthy weight or lose those extra pounds, eating the right foods in adequate amounts is essential. Soups provide nutrients that are vital for a healthy body. In addition, soups that are weight-loss friendly are great for losing weight because they are almost always naturally low in calories.

Disclaimer: The purpose of this article is just to disperse knowledge and raise awareness. It does not intend to replace medical advice from professionals. For further information, please contact our certified nutritionists Here.

Frequently Asked Questions (FAQs)

Q: What are weight loss soup recipes?

A: Weight loss 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 loss soup recipes. 

Q: How can weight loss soup recipes help me lose weight?

A: Soups are perfect for weight loss as they are low in calories. Soups are an excellent pre-lunch or pre-dinner option. That way, you will partially fill your stomach, causing you to eat smaller portions and consume fewer calories. 

Q: What ingredients are typically used 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 are low in calories, fibre-rich, and significantly assist in weight loss.

Q: Are weight loss soup recipes low in calories?

A: Yes, weight loss soups are very low in calories. Since they are made specifically to help people lose weight, they are low in calories and high in fibre, which keeps the stomach full for longer. For instance, a medium bowl of vegetable soup has 67 calories. 

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

A: You can have soups as a meal replacer for weight loss. However, include some protein and carbs like bean curd, lentils, beans, tofu, chicken, seafood, croutons, and pasta. Otherwise, you will be depleted of energy and may feel lethargic or irritable while carrying out your daily tasks. Carbs are not detrimental to weight loss. Moreover, do not substitute soup for meals every day. You can do it twice a week. 

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

A: You can include weight loss soups every day. It will decrease your appetite and provide a feeling of fullness. Since every individual is unique, the results will vary. However, only soups in your diet plan is a drastic measure and can lead to ill health. Instead, combine them with a balanced diet and target sustainable weight loss. 

Q: Do I have to stick to a specific recipe, or can I customise it?

A: One can make soups in a variety of ways. It is widely customisable. You are free to add or remove anything you like or do not like. The ideal way to make soup is to add seasonal and fresh vegetables, herbs, seasoning of one’s choice and some protein. 

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

A: Soups are widely customisable. There are plenty of 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 name a few. 

Q: Can I freeze weight-loss soup recipes?

A: You can freeze any soup for up to three months. However, it is better to prepare fresh soup as needed, Instead of keeping it for days. Also, contamination is always possible if the storage temperature is not correct. Additionally, the flavour will diminish the longer it stays in the freezer. Fresh food is always healthy and safe. 

Q: Can I eat weight-loss soup recipes even if I’m not trying to lose weight?

A: Of course, soups can be incorporated whenever you like. It has adequate fibre, protein, vitamins, minerals, and water content. It is nutritious, wholesome, and good for you. You can also have it as a snack in 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 Benefits of Dietary Fibre. Nutrients. 2020 Oct 21;12(10):3209. doi: 10.3390/nu12103209. PMID: 33096647; PMCID: PMC7589116.,intake%20also%20correlates%20with%20mortality.

3. Westerterp-Plantenga MS, Lemmens SG, Westerterp KR. Dietary protein’s role in satiety, energetics, weight loss 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.

Download Healthifyme APP