10 Best Weight Loss Soup Recipes for Beginners
SOUPS
10 Best Weight Loss Soup Recipes for Beginners
When I first heard someone say that soup could be a game-changer for weight loss, I'll admit I was skeptical. How could something so simple and comforting actually help you achieve your goals? But after seeing countless success stories and trying it myself, I realized that weight-loss soup recipes aren't just a trend – they're a genuinely effective strategy, especially for beginners who get confused by complicated diet plans.
The truth is, there's something magical about a steaming bowl of soup that not only satisfies your hunger but also helps you meet your calorie goals. It's a comfort food that actually supports your weight loss efforts, and this combination is invaluable for those just starting their weight loss journey.
For those starting their weight loss journey, soup is your best and easiest friend. It doesn't judge you if you don't know what "sauté until translucent" means. It forgives you if you accidentally add too much garlic (which, by the way, is impossible). And most importantly, it fills you up without making you gain weight.
In this guide, I'm sharing 10 soup recipes that are easy and perfect for beginners, even your microwave-dependent college roommate can easily make. These aren't just random soups thrown together—they're carefully crafted bowls of delicious soup that's low in calories, nutrient-dense, and deeply satisfying.
Why is soup the MVP for weight loss?
Before we get to these recipes, let’s talk about why soup should be a standout in your weight loss strategy.
First of all, soup is essentially beneficial water. It's mostly water, which means you feel full without consuming a lot of calories. You might feel like you're enjoying a large bowl, when in reality you're consuming fewer calories than you would from a "healthy" granola bar sitting in your pantry.
Then there's the fiber. Add vegetables, legumes, and whole grains to your soup, and you'll have a powerhouse of fiber that will keep your digestive system running smoothly, like a Tesla on autopilot. Fiber keeps you feeling full for longer, which means you'll be less likely to reach for that bag of chips at 3 PM.
And can we talk about its versatile nature? Whether you're a vegetarian, a vegan, trying the keto diet, or simply a food lover, there's no doubt that soup is a crowd-pleaser. There's something for everyone, and that's its beauty. You can customize it to your liking, experiment with it, and make it your own, without having to follow a strict meal plan that might make you rebel and eat an entire cheesecake.
For beginners, soup recipes offer something even more valuable: confidence. When you make a delicious, healthy soup from scratch, you feel like Gordon Ramsay, only not screaming. This confidence builds and suddenly you're not afraid of the kitchen.
The 10 Best Weight Loss Soup Recipes for Beginners
1. Classic Cabbage Weight Loss Soup
Let's start with the OG - the soup that has launched thousands of weight loss journeys. While the cabbage soup diet may seem like something your aunt tried in the '90s, there's a reason it's still so popular.
Why It Works: Cabbage is very low in calories but very high in fiber and vitamin C. One cup of chopped cabbage contains only about 22 calories. Just twenty-two! You could eat cabbage all day and still have room for dessert (though I wouldn't recommend making that a lifestyle choice).
Ingredients:
1 medium head of cabbage, chopped into bite-sized pieces
6 large onions, diced
2 green bell peppers, diced
1 can (14.5 oz) diced tomatoes
1 bunch of celery (about 6 stalks), chopped
6-8 cups vegetable or chicken broth (low-sodium)
3 cloves garlic, minced
2 tsp Italian herb blend
Salt and pepper to taste
2 bay leaves (optional)
Step-by-Step Instructions:
Prep your vegetables: Wash and chop the cabbage, removing the tough core. Slice the onion and bell pepper. Cut the celery into half-inch pieces. Finely chop the garlic.
Start with aromatics: In a large soup pot or Dutch oven, heat a little cooking spray or 1 tablespoon of olive oil over medium heat. Add the chopped onion and cook for 3-4 minutes until softened.
Add garlic: Add the minced garlic and cook for another 30 seconds until fragrant, stirring constantly to prevent burning.
Add all vegetables: Add the chopped cabbage, bell peppers, celery, and canned tomatoes (with their juice) to the pot. Stir everything together.
Pour in the broth: Add 6-8 cups of low-sodium broth until the vegetables are just covered. You can always add more liquid later if needed.
Season: Add Italian herbs, bay leaves, salt, and pepper. Start with 1 teaspoon of salt and adjust later after tasting.
Bring to a boil: Turn the heat to high and bring the soup to a rolling boil.
Simmer: Once boiling, reduce heat to medium-low, cover the pot partially, and let simmer for 45-60 minutes until all vegetables are tender.
Taste and adjust: Remove bay leaves. Taste the soup and adjust seasonings as needed. Add more salt, pepper, or a squeeze of lemon juice for brightness.
Serve: Ladle into bowls and enjoy hot. This soup tastes even better the next day as flavors develop.
Beginner Tip: If you don't like the smell of cabbage while it's cooking, adding a bay leaf and a little lemon juice can make a significant difference to the aroma during cooking.
Calories per serving: Approximately 50-80 calories
2. Averie Cooks' Weight Loss Vegetable Soup
This recipe comes straight from the viral sensation that took Pinterest by storm. Avery's Vegetable Soup is the coolest of all weight loss soups—it's incredibly popular and truly deserves the hype.
Why It Works: This soup contains a variety of vegetables, which means you're getting a diverse range of nutrients, antioxidants, and fiber in every bowl. Plus, it's a zero-point recipe on Weight Watchers, making it a great option for those following that program.
Ingredients:
2 cups green beans, trimmed and chopped into 1-inch pieces
2 cups carrots, peeled and diced
2 cups zucchini, diced
1 can (14.5 oz) diced tomatoes
1 cup corn kernels (fresh or frozen, optional)
4 cups low-sodium vegetable broth
1 large onion, diced
3 cloves garlic, minced
2 tsp Italian seasoning
1 tsp dried basil
½ tsp black pepper
Salt to taste
1 tbsp olive oil
Step-by-Step Instructions:
Prepare vegetables: Wash and chop all vegetables into similar-sized pieces (about ½-inch cubes) for even cooking.
Heat the pot: Place a large pot over medium heat and add the olive oil. Let it heat for about 30 seconds.
Sauté aromatics: Add the diced onion to the pot and cook for 4-5 minutes, stirring occasionally, until the onion becomes translucent and soft.
Add garlic: Add the minced garlic and cook for 1 minute, stirring constantly to prevent it from burning.
Add harder vegetables first: Add the carrots and green beans to the pot. These take longer to cook, so they go in first. Stir and cook for 2-3 minutes.
Add remaining vegetables: Add the zucchini, corn (if using), and canned tomatoes with their juice. Stir everything together.
Season: Sprinkle in the Italian seasoning, dried basil, black pepper, and a pinch of salt. Stir to coat the vegetables with the seasonings.
Add broth: Pour in the vegetable broth. If the vegetables aren't fully covered, add another cup of water or broth.
Bring to a boil: Increase heat to high and bring the soup to a boil.
Simmer: Once boiling, reduce heat to low, cover the pot, and let it simmer for 25-30 minutes until all vegetables are tender but not mushy.
Final seasoning: Taste and adjust salt and pepper as needed. You can also add a squeeze of fresh lemon juice for extra brightness.
Serve: Ladle into bowls while hot. Garnish with fresh herbs if desired.
Beginner Tip: Using frozen vegetables is just as good as using fresh ones, and they come pre-cut, saving time and effort – a smart option for busy beginners.
Calories per serving: Around 100-120 calories
You can grab a copy of the full recipe and variations in the Averie Cooks Soup Recipe Bundle if you want printable cards and additional tips.
3. Hebbars Kitchen Two-Way Weight Loss Soup
This recipe gives you several options, perfect for beginners who get bored easily (no judgment - variety is the spice of life).
Why It Works: Hebber's Kitchen offers two versions: an oat-based soup and a pasta-based soup. With less than 150 calories per serving and easily available ingredients, the oat version adds extra fiber and keeps you full for hours. It also makes you look full.
Ingredients (Oats Version):
½ cup rolled oats (old-fashioned, not instant)
1 cup mixed vegetables (carrots, green beans, corn, peas)
1 small onion, finely chopped
1 small tomato, chopped
3-4 cups vegetable broth
1-inch piece fresh ginger, grated
2 cloves garlic, minced
½ tsp black pepper
¼ tsp turmeric (optional)
Salt to taste
Fresh lemon juice (1 tbsp)
Fresh cilantro for garnish
Step-by-Step Instructions:
Toast the oats: In a dry soup pot over medium heat, add the rolled oats. Toast them for 2-3 minutes, stirring frequently, until they smell nutty and turn slightly golden. This step adds depth of flavor. Remove oats and set aside.
Sauté aromatics: In the same pot, add a teaspoon of oil or cooking spray. Add the chopped onion and cook for 3-4 minutes until softened.
Add ginger and garlic: Add the grated ginger and minced garlic. Cook for 1 minute, stirring constantly.
Add tomatoes: Add the chopped tomato and cook for 2 minutes until it starts to break down.
Add vegetables: Add your mixed vegetables to the pot and stir well.
Return the oats: Add the toasted oats back to the pot and stir everything together.
Add broth: Pour in 3-4 cups of vegetable broth, depending on how thick you want your soup.
Season: Add black pepper, turmeric (if using), and a pinch of salt.
Cook: Bring the soup to a boil, then reduce heat to medium-low. Cover and simmer for 15-20 minutes, stirring occasionally, until the oats are cooked and the vegetables are tender.
Check consistency: The soup will thicken as the oats absorb liquid. Add more broth or water if it becomes too thick.
Finish: Remove from heat and stir in the fresh lemon juice. The acidity brightens all the flavors.
Serve: Ladle into bowls and garnish with fresh cilantro.
Beginner Tip: If you're using the Hebbars Kitchen Weight Loss Soup Mix, the pre-packaged bases make this even easier—just add water and vegetables.
Calories per serving: 120-150 calories
4. High-Protein Chicken and Vegetable Soup
Protein is your best friend on your weight loss journey. It keeps you feeling full, helps maintain muscle mass, and has a higher thermic effect than carbs or fat – meaning your body burns more calories digesting it.
Why It Works: This soup combines lean chicken breast with fiber-rich vegetables, creating a balanced meal that contains all the macronutrients that beginners should focus on.
Ingredients:
2 boneless, skinless chicken breasts (about 1 lb), diced into bite-sized pieces
3 cups mixed vegetables (broccoli florets, carrots, celery)
1 medium onion, diced
2 cups baby spinach or kale (optional)
4-5 cups low-sodium chicken broth
3 cloves garlic, minced
1 tsp dried thyme
2 bay leaves
1 tsp olive oil
Salt and pepper to taste
Fresh parsley for garnish
Step-by-Step Instructions:
Prep the chicken: Pat the chicken breasts dry with paper towels, then cut into ½-inch cubes. Season lightly with salt and pepper.
Brown the chicken: Heat the olive oil in a large pan over medium-high heat. Add the chopped chicken in a single layer (work in batches if necessary to avoid overcrowding). Cook for 3-4 minutes, stirring occasionally, until the chicken is browned on most sides. It doesn't need to be cooked through at this point. Remove the chicken and set it aside.
Sauté aromatics: In the same pot (don't clean it—those brown bits add flavor), add the diced onion. Cook for 4-5 minutes until softened, scraping up any browned bits from the bottom of the pot.
Add garlic: Add minced garlic and cook for 1 minute until fragrant.
Add vegetables: Add the carrots and celery (the harder vegetables that take longer to cook). Stir and cook for 2-3 minutes.
Add broth: Pour in the chicken broth, making sure to scrape any remaining bits from the bottom of the pot.
Season and simmer: Add thyme, bay leaves, and a pinch of salt and pepper. Return the browned chicken to the pot. Bring to a boil, then reduce heat to low and simmer for 15 minutes.
Add quick-cooking vegetables: Add broccoli florets and spinach/kale (if using). Cook for another 5-7 minutes until the broccoli is tender and the chicken is cooked through.
Final checks: Remove bay leaves. Taste and adjust seasoning as needed.
Serve: Ladle into bowls and garnish with fresh parsley.
Beginner Tip: Rotisserie chicken is your shortcut friend. Shred it and add it during the last 10 minutes of cooking.
Calories per serving: 180-220 calories
Check out the EatingWell High-Protein Soup Book for 20 recipes with all macros tracked—perfect for beginners who like structure.
5. Detox Vegetable Soup
The word "detox" is used everywhere these days, like confetti at a wedding, but this soup truly supports your body's natural detoxification process without the hassle of any strange juice cleanses.
Why It Works: Rich in cruciferous vegetables like broccoli and cauliflower, this soup supports liver function and reduces inflammation. It's packed with nutrients and very low in calories.
Ingredients:
2 cups broccoli florets
2 cups cauliflower florets
2 cups fresh spinach
1 medium zucchini, diced
1 small onion, chopped
2 cloves garlic, minced
1-inch piece fresh ginger, grated
1 tsp turmeric powder
½ tsp black pepper
4 cups vegetable broth
1 tbsp olive oil
Juice of ½ lemon
Salt to taste
Step-by-Step Instructions:
Prepare vegetables: Wash all vegetables thoroughly. Cut broccoli and cauliflower into small, uniform florets. Dice the zucchini. Chop the onion and spinach.
Heat the pot: In a large pot, heat olive oil over medium heat.
Sauté aromatics: Add the chopped onion and cook for 3-4 minutes until it begins to soften.
Add ginger and garlic: Add the grated ginger and minced garlic. Cook for 1-2 minutes, stirring constantly until very fragrant.
Add spices: Add the turmeric and black pepper. Stir for 30 seconds to toast the spices—this releases their full flavor and aroma.
Add cruciferous vegetables: Add the broccoli, cauliflower, and zucchini. Stir to coat them with the aromatic mixture.
Add broth: Pour in the vegetable broth. Bring to a boil over high heat.
Simmer: Once boiling, reduce heat to medium-low, cover, and simmer for 15-18 minutes until the vegetables are very tender when pierced with a fork.
Add spinach: Add the fresh spinach in the last 2-3 minutes of cooking. It will wilt down quickly.
Blend (optional): For a creamier texture, use an immersion blender to blend about half of the soup, leaving some chunks intact for texture. Alternatively, transfer half of the soup to a regular blender, blend until smooth, and then return it to the pot.
Season: Add lemon juice, salt, and additional pepper to taste. The lemon juice brightens the flavors significantly.
Serve: Ladle into bowls and serve hot. You can garnish with a sprinkle of fresh herbs or a few slices of fresh ginger.
Beginner Tip: A Nutribullet Blender for Soups makes creating creamy soups without dairy super easy—just blend and pour back into the pot.
Calories per serving: 60-90 calories
6. Spicy Tomato and Lentil Soup
Lentils are often underestimated. They are inexpensive, rich in protein and fiber, and cook faster than other legumes.
Why It Works: The combination of protein from lentils and the metabolism-boosting properties of capsaicin (from spices) makes this dish doubly beneficial for weight loss. Furthermore, it's so filling that it can be considered a complete meal.
Ingredients:
1 cup red lentils, rinsed and drained
1 can (14.5 oz) crushed tomatoes
1 large onion, diced
3 cloves garlic, minced
1 large carrot, diced (optional, for extra sweetness)
4-5 cups vegetable broth
1 tsp ground cumin
½ tsp cayenne pepper (adjust to taste)
1 tsp paprika
½ tsp turmeric
1 tbsp olive oil
Salt and pepper to taste
Fresh cilantro or parsley for garnish
Lemon wedges for serving
Step-by-Step Instructions:
Rinse lentils: Place red lentils in a fine-mesh strainer and rinse under cold water until the water runs clear. This removes excess starch. Set aside.
Heat oil: In a large pot, heat olive oil over medium heat.
Cook onions: Add diced onion and cook for 5-6 minutes, stirring occasionally, until the onion is soft and starting to turn golden at the edges.
Add garlic: Add minced garlic and cook for 1 minute, stirring constantly.
Toast spices: Add cumin seeds, red chili powder, paprika, and turmeric. Stir and cook for 30-45 seconds until the spices become fragrant and their color deepens slightly. This step is crucial for developing a rich flavor.
Add tomatoes: Add the crushed tomatoes and stir to combine. Cook for 2-3 minutes to let the tomatoes cook down slightly.
Add lentils and carrots: Add the rinsed red lentils and diced carrot (if using). Stir everything together.
Add broth: Pour in 4 cups of vegetable broth. Stir well to combine all ingredients.
Bring to a boil: Increase heat to high and bring the soup to a boil.
Simmer: Once it comes to a boil, reduce the heat. Cover it partially and simmer for 20-25 minutes, stirring occasionally. Red lentils cook quickly and will break down, creating a creamy texture naturally.
Check consistency: If the soup becomes too thick (lentils absorb a lot of liquid), add the remaining cup of broth or water to reach your desired consistency.
Season: Taste and add salt and pepper as needed. Red lentils can handle quite a bit of salt.
Serve: Transfer it to a bowl, garnish with fresh cilantro or parsley, and serve with lemon wedges. Squeezing fresh lemon juice over the soup before eating enhances the flavor and brings out all the different tastes.
Beginner Tip: Red lentils break down when cooked and develop a creamy texture on their own, without the need for any cream. Even if you overcook them slightly, they still hold up better than green lentils.
Calories per serving: 180-200 calories
7. Asian-Inspired Mushroom and Ginger Soup
Sometimes you crave something that will transport your taste buds to an exotic place without you even having to leave your kitchen. This soup does exactly that.
Why It Works: Mushrooms are very low in calories but high in umami flavor, which makes your brain feel more satisfied. Ginger aids digestion and has anti-inflammatory properties.
Ingredients:
3 cups mixed mushrooms (shiitake, button, cremini), sliced
2 inches fresh ginger, grated or julienned
3 cloves garlic, minced
4 cups vegetable or chicken broth (low-sodium)
2 tbsp low-sodium soy sauce
1 tbsp rice vinegar (or white vinegar)
1-2 cups bok choy or baby spinach, chopped
2 green onions, sliced (white and green parts separated)
1 tsp sesame oil
½ tsp red pepper flakes (optional)
Salt and white pepper to taste
Step-by-Step Instructions:
Prep ingredients: Clean the mushrooms with a damp paper towel and slice them about ¼-inch thick. Grate or julienne the ginger. Mince the garlic. Chop the bok choy and slice the green onions.
Sauté mushrooms: Heat a large pan over medium-high heat. Add the sesame oil. Once hot, add the sliced mushrooms in a single layer (work in batches if necessary). Let them cook undisturbed for 2-3 minutes until they are golden brown on one side.
Stir and continue cooking: Stir the mushrooms and cook for another 3-4 minutes until they are golden brown and most of the moisture has evaporated. The mushrooms should have reduced considerably in size.
Add aromatics: Add the grated ginger, minced garlic, and the white parts of the green onions. Cook for 1-2 minutes, stirring constantly, until very fragrant.
Deglaze: If there are brown bits stuck to the bottom of the pot, add a splash of the broth and scrape them up with a wooden spoon. This adds tons of flavor.
Add liquids: Pour in the remaining broth, soy sauce, and rice vinegar. Stir well.
Bring to a simmer: Increase heat to high and bring the soup to a boil, then reduce to medium-low and let it simmer for 10 minutes to allow flavors to meld.
Add greens: Add the chopped bok choy or spinach. These cook very quickly—bok choy needs about 2-3 minutes, while spinach wilts in just 1 minute.
Season: Taste the soup. Add salt and white pepper if needed. You may not need much salt since soy sauce is already salty.
Final touches: If you like heat, add red pepper flakes at this stage.
Serve: Ladle into bowls and garnish with the green parts of the sliced green onions.
Beginner Tip: Using Swanson Low Sodium Broth as your base gives you flavor without the sodium overload that can cause water retention.
Calories per serving: 70-100 calories
8. Creamy Cauliflower Soup (No Cream Required)
This is the soup that will make even cauliflower haters fall in love with cauliflower. It's velvety, rich, and tastes like you've added lots of cream – even though you haven't.
Why It Works: Cauliflower naturally has a very creamy texture. It's also low in calories (approximately 25 calories per cup) and high in vitamin C and fiber.
Ingredients:
1 large head of cauliflower (about 2 lbs), chopped into florets
1 medium onion, diced
4 cloves garlic, minced
4 cups vegetable broth (low-sodium)
2 tbsp nutritional yeast (optional, for cheesy flavor)
1 tsp dried thyme
1 tbsp olive oil
½ cup unsweetened almond milk or cashew milk (optional, for extra creaminess)
Salt and pepper to taste
Fresh chives or parsley for garnish
Step-by-Step Instructions:
Prep cauliflower: Wash the cauliflower and cut it into small, uniform florets. Remove the tough core but save the tender inner stem parts—they add flavor and creaminess.
Optional roasting step: For deeper flavor, preheat your oven to 400°F. Toss cauliflower florets with 1 tablespoon olive oil, salt, and pepper. Spread on a baking sheet and roast for 20-25 minutes until golden and slightly caramelized at the edges. This step is optional but adds incredible depth.
Sauté aromatics: In a large pot, heat olive oil over medium heat. Add diced onion and cook for 5-6 minutes until soft and translucent.
Add garlic: Add minced garlic and cook for 1 minute, stirring constantly.
Add cauliflower: Add the cauliflower florets (roasted or raw) to the pot. Stir to combine with the onions and garlic.
Add broth: Pour in the vegetable broth. The liquid should just cover the cauliflower. If needed, add a bit more broth or water.
Season: Add thyme, nutritional yeast (if using), salt, and pepper. Stir well.
Simmer: Bring to a boil, then reduce heat to medium-low. Cover and simmer for 18-20 minutes until the cauliflower is very tender and easily pierced with a fork.
Blend: This is where the magic happens. Use an immersion blender to blend the soup directly in the pot until it's completely smooth and creamy. If using a regular blender, blend in batches—fill the blender only halfway, remove the center cap from the lid (and cover with a towel), and start blending on low speed, gradually increasing the speed. This prevents the hot soup from splashing out.
Add creaminess: For extra silky texture, stir in the unsweetened almond or cashew milk. This step is optional but makes the soup even more luxurious.
Adjust consistency: If the soup is too thick, thin it with additional broth or plant milk until you reach your desired consistency.
Final seasoning: Taste and adjust salt and pepper. Cauliflower can handle quite a bit of seasoning.
Serve: Ladle into bowls and garnish with fresh chives or parsley. A crack of black pepper on top looks beautiful too.
Beginner Tip: A Vitamix Explorian Blender can blend hot soup directly from the pot, making this a one-pot wonder. But any blender works—just be careful with hot liquids.
Calories per serving: 80-110 calories
9. Mexican-Style Black Bean Soup
This soup brings a party atmosphere to your weight loss journey. It's bold, flavorful, and proves that healthy eating doesn't have to be boring.
Why It Works: When black chickpeas are combined with a small amount of grains, they become a complete protein source and are also rich in fiber, which keeps you feeling full for hours.
Ingredients:
2 cans (15 oz each) black beans, drained and rinsed
1 can (10 oz) diced tomatoes with green chilies (like Rotel)
1 large onion, diced
1 red bell pepper, diced (optional)
3 cloves garlic, minced
3 cups vegetable broth (low-sodium)
2 tsp ground cumin
1 tsp chili powder
1 tsp smoked paprika
½ tsp oregano
1 tbsp olive oil
Juice of 1 lime
Fresh cilantro, chopped
Salt and pepper to taste
Optional toppings:
Plain Greek yogurt (instead of sour cream)
Diced avocado
Sliced jalapeños
Crushed tortilla chips (in moderation)
Step-by-Step Instructions:
Prep ingredients: Drain and rinse the black beans thoroughly in a colander. This removes excess sodium and the starchy liquid. Dice the onion, bell pepper (if using), and mince the garlic.
Heat oil: In a large pot, heat olive oil over medium heat.
Sauté vegetables: Add the diced onion and bell pepper. Cook for 5-6 minutes, stirring occasionally, until the onion is soft and translucent.
Add garlic: Add the minced garlic and cook for 1 minute until fragrant.
Toast spices: Add the cumin, chili powder, smoked paprika, and oregano. Stir continuously for 30-45 seconds. The spices should become very fragrant and slightly darker – this toasting step is crucial for developing a deep and complex flavor.
Add tomatoes: Add the can of diced tomatoes with green chilies (including all the liquid). Stir to combine.
Add beans: Add the rinsed black beans and stir everything together.
Add broth: Pour in the vegetable broth. Stir well to incorporate all ingredients.
Simmer: Bring the soup to a boil over high heat, then reduce the heat to low. Let it simmer uncovered for 20-25 minutes, stirring occasionally. This will allow the flavors to meld and the soup to thicken slightly.
Blend partially: For the characteristic thick, creamy texture of black bean soup, use an immersion blender to blend about one-third to one-half of the soup. Leave plenty of whole beans for texture. Alternatively, transfer 2 cups of the soup to a regular blender, blend until smooth, and then return it to the pot.
Season: Taste the soup and add salt and pepper as needed. Black beans absorb a lot of seasoning, so don't be shy.
Add lime: Remove from heat and stir in fresh lime juice. This brightens all the flavors dramatically.
Serve: Ladle into bowls and top with fresh cilantro. Add a dollop of Greek yogurt, some diced avocado, and a few sliced jalapeños if desired.
Beginner Tip: Top with a dollop of Greek yogurt instead of sour cream for extra protein and probiotics.
Calories per serving: 200-230 calories
10. Simple Vegetable Broth Soup (The Minimalist's Dream)
Sometimes the best recipes are the simplest. This is your blank canvas soup—perfect for beginners who want to build confidence without overcomplicating things.
Why It Works: You control all the ingredients, which means you can customize it to your liking and dietary needs. It's also very easy to make – it's hard to mess it up, and easy to adjust.
Ingredients:
4 cups high-quality vegetable broth (homemade or store-bought like Pacific Foods Organic Vegetable Broth)
3-4 cups mixed vegetables of your choice, chopped:
Carrots, celery, zucchini, green beans, bell peppers, broccoli, cauliflower, spinach, kale, or any combination
1 onion, diced (or use onion powder if preferred)
2-3 cloves garlic, minced (or use garlic powder)
Seasonings to taste:
Italian herbs, thyme, basil, bay leaf, or your preferred herbs
Salt and pepper
Optional: red pepper flakes, turmeric, ginger
1 tsp olive oil or cooking spray
Step-by-Step Instructions:
Choose your vegetables: Select 3-4 cups of vegetables you enjoy. For beginners, a mix of carrots, celery, and zucchini is a great starting point. Chop everything into bite-sized pieces.
Organize by cooking time: Group your vegetables mentally:
Hard vegetables (carrots, potatoes, parsnips): 15-20 minutes
Medium vegetables (broccoli, cauliflower, green beans): 8-10 minutes
Soft vegetables (zucchini, spinach, tomatoes): 3-5 minutes
Heat the pot: Place a large pot over medium heat. Add olive oil or cooking spray.
Start with aromatics: If using fresh onion and garlic, add them first. Cook onion for 3-4 minutes until soft, then add garlic for 1 minute.
Add hard vegetables: Add carrots, potatoes, or any hard vegetables. Cook for 2 minutes, stirring.
Add broth: Pour in your vegetable broth. If you're using dried herbs or powdered aromatics, add them now.
Bring to a boil: Turn heat to high and bring the soup to a rolling boil.
Add medium vegetables: Once boiling, add broccoli, cauliflower, or green beans if using. Reduce heat to medium-low.
Simmer: Cover the pot partially and let simmer for 10-15 minutes until the hardest vegetables are almost tender.
Add soft vegetables: Add zucchini, spinach, or any quick-cooking vegetables. Cook for another 3-5 minutes.
Season: Taste your soup. Add salt, pepper, and any additional herbs or spices you'd like. Remember, you can always add more but can't take it away, so season gradually.
Adjust consistency: If the soup is too thick, add more broth or water. If too thin, let it simmer uncovered for a few more minutes to reduce.
Serve: Ladle into bowls and enjoy. This basic soup is incredibly versatile and can be customized endlessly.
Beginner Tip: This is where tools like the Low-Calorie Soup Maker (Instant Pot Duo) shine. Dump everything in, press a button, and you have soup in 20 minutes.
Calories per serving: 60-100 calories (depending on vegetables used)
Making Weight Loss Soups Work for You
Now that you have ten great recipes, let's talk about strategy. Because knowing the recipes is one thing, but actually incorporating them into your life is another.
Batch Cooking Is Your Secret Weapon
On Sunday, make a large pot of soup and divide it into portions for the entire week. Most soups actually taste better after a day or two anyway—the flavors meld together and deepen. Store them in individual containers so you can easily take them with you.
If you like meal prepping but need some structure, check out the Cabbage Soup Diet kit, which includes a 14-day meal plan. While you don't have to follow it exactly, it's helpful for beginners who want a framework.
Customize Without Guilt
These recipes are just guidelines, not rules set in stone. Don't like celery? Leave it out. Want more protein? Add beans or chicken. Prefer it spicy? Double the cayenne pepper. It's your soup, your rules.
Use Technology to Your Advantage
Apps like the Weight Watchers Soup Recipes app calculate SmartPoints for over 100 soups, which is very helpful if you're tracking your points. For those who don't use WW, apps like MyFitnessPal are great for logging homemade soups.
Stock Your Pantry Smart
Having the right staples makes soup-making effortless. Keep on hand:
Low-sodium broths
Canned tomatoes
Dried legumes (lentils, beans)
Frozen vegetables
Basic seasonings (garlic powder, onion powder, Italian herbs)
Fresh ginger and garlic (they last weeks)
The Storage Situation
Most soups freeze well. Pour the cooled soup into a freezer-safe container (leaving about an inch of space at the top to allow for expansion), label it with the date, and freeze for up to three months. You'll be very grateful for it later!
Common Beginner Mistakes (And How to Avoid Them)
Let's keep it real—everyone screws up soup at some point. Here's how to sidestep the most common pitfalls.
Mistake #1: Not Seasoning Enough Vegetables often need a little help in the flavor department. Taste as you go and don't be shy about using herbs and spices. If your soup tastes bland, it probably needs more salt, acidity (lemon juice or vinegar), or both.
Mistake #2: Overcooking Vegetables Mushy, gray vegetables are sad. Add quick-cooking veggies like spinach or zucchini during the last 5-10 minutes of cooking.
Mistake #3: Using Too Much Broth Start with less liquid than you think you need. You can always add more, but you can't take it away. Aim for vegetables to be barely covered.
Mistake #4: Skipping the Sauté Step Those few minutes of sautéing onions and garlic in the beginning develop flavor that you simply cannot get by just dumping everything together. Don't skip it.
Mistake #5: Expecting Immediate Results Weight loss soup is a tool, not a magic bullet. Combine these soups with appropriate portions of other healthy foods, stay active, and be patient. Consistent effort is key to sustainable weight loss, not perfection.
Soup and Science: Why This Actually Works
Let's get a little technical for a moment, because understanding why something works will motivate you to keep doing it.
Water and Satiety Research published in the journal Obesity found that people who eat soup before a meal consume 20% fewer calories overall. The water content and volume of the soup activate stretch receptors in the stomach, sending a signal to the brain that you are full.
The Volumetrics Principle Foods with a low energy density (calories per gram) allow you to eat larger portions while consuming fewer calories. Soup is a perfect example of this concept. You get a large, filling bowl without the high calorie count of something like a cheeseburger.
Thermic Effect Your body burns calories digesting food, and protein has the highest thermic effect. Protein-rich soups (such as those containing chicken and lentils) mean your body has to work harder to process them, burning more calories in the process.
Nutrient Density Adding vegetables to your soup means you're filling your body with vitamins, minerals, and antioxidants that support overall health and metabolism. When your body receives the necessary nutrients, cravings often decrease naturally.
Frequently Asked Questions
What makes a soup good for weight loss? A good weight loss soup is low in calories but high in volume, fiber, and nutrients. It should contain plenty of vegetables, lean protein, and very little added fat or refined carbohydrates. The best soups make you feel full without derailing your calorie goals.
Can I really lose weight just by eating soup? When consumed as part of a balanced diet, soup can be an effective way to lose weight. While there are diets that consist solely of soup (such as the cabbage soup diet), these are not sustainable or nutritionally complete. Use soup as a low-calorie meal option alongside other healthy foods.
How often should I eat weight loss soup? There's no magic number, but many people find success having soup for one or two meals per day. Listen to your body—if you're satisfied and meeting your nutritional needs, you're on the right track.
Do I need special equipment to make these soups? Nope! A basic pot and knife are all you really need. That said, tools like an Instant Pot, immersion blender, or Blendtec Total Blender can make the process faster and easier—but they're nice-to-haves, not essentials.
Can I meal prep these soups? Absolutely! Most soups keep well in the refrigerator for 4-5 days and can also be frozen for up to three months. Cooking in larger batches is actually one of the smartest strategies for successful weight loss.
Are canned soups okay for weight loss? They can be, but read labels carefully. Look for options under 150 calories per serving with less than 400mg sodium. Amy's Organic Low-Cal Soups are shelf-stable options that meet these criteria and are beginner-approved.
Your Soup Success Starts Now
The great thing about these weight loss soup recipes for beginners is this: they're not difficult, they don't require a culinary degree, and they actually taste good. That's the real key, isn't it?
Now you have ten tried-and-true recipes that you can rotate throughout the week, keeping things interesting and calories in check. You understand how they work, how to customize them to your liking, and what mistakes to avoid. That's more information than most people have when they start their weight loss journey.
The best part about soup is that it's whatever you need it to be. Busy? Make a big batch on the weekend. Intimidated by cooking? Start with a simple vegetable broth soup. On a budget? Cabbage and lentils are incredibly inexpensive. There's no wrong way to start—just start.
So grab a pot, some vegetables, and whatever broth you have on hand. Put on your favorite playlist or podcast. And make yourself a nourishing bowl of soup that also helps you reach your goals.
Your future self—the one who feels energetic, confident, and comfortable in their own skin—will thank you. One spoonful at a time.
Now go ahead and make some soup. You can do this.
Ready to upgrade your soup game? Check out the Weight Loss Vegetable Soup Cookbook for 50 beginner recipes under 200 calories per serving with complete grocery lists, or download the Magic Weight Loss Soup Recipe eBook for the viral 7-day soup diet with variations perfect for beginners. Your soup journey is just beginning, and trust me—it's going to be delicious.
