Weight loss soup is a practical option for people following a weight loss diet, as it combines low calorie content with fiber, vitamins, and minerals that support digestion and overall body function. These soups help promote satiety while contributing to healthy bowel movements and metabolic balance.
Many weight loss soup recipes include thermogenic ingredients such as ginger, pepper, and vegetables that can help stimulate metabolism and support fat loss. Variations with pumpkin, chicken, tomato, cabbage, and carrots provide nutrients while keeping meals light and filling.
Proper preparation is essential when making weight loss soup, including limiting salt, avoiding pre-made broths, and preserving fiber by not over-pureeing ingredients. When consumed regularly, especially at dinner, these soups can complement balanced daily eating habits and support sustainable weight management.
1. Pumpkin and ginger soup
Pumpkin and ginger soup is rich in vitamin A, fiber and antioxidants that can boost metabolism and improve intestinal flow. Read more about the health benefits of ginger and how it can be consumed.
Ingredients:
- ½ teaspoon of olive oil
- ½ medium onion, chopped in small pieces
- 1 clove of garlic, chopped and smashed
- ½ kg of pumpkin, peeled and chopped
- 2 cups of boiling water
- Pepper as desired
- ½ teaspoon of nutmeg
- ½ teaspoon of grated ginger
- 2 cabbage leaves, chopped
How to prepare:
Stir fry the onion and garlic in the olive oil, then add the boiling water, pepper and other chopped ingredients. Allow to cook for about 30 minutes. Then add the nutmeg and ginger, and cook for another 10 minutes before removing from heat.
2. Chicken soup with squash
Chicken soup with squash is optimal for eliminating fluid retention and promoting weight loss.
Ingredients:
- 1 chicken breast
- 4 cloves of garlic
- 1 tablespoon of olive oil
- 2 chayotes
- 1/2 a squash
- 2 carrots
- 1/2 a cabbage
- 1 handful of watercress
- 1 handful of cabbage
- 2 tomatoes
- Parsley, as desired
- 1 liter of water
How to prepare:
Stir fry the garlic in the olive oil, then add the chicken cut up in cubes. Cook until the chicken turns white. Then add the boiling water and other ingredients cut up in cubes and cook on medium heat. If you prefer, use a pressure cook and cook all ingredients for 5 minutes.
3. Tomato, cabbage and leek soup
Tomato, cabbage and leek soup is rich in fiber and antioxidants that help to accelerate intestinal flow, hydrate the body and reduce LDL cholesterol.
Ingredients:
- 3 medium tomatoes
- 1 whole green pepper, without seeds
- 3 large onions
- 3 medium carrots
- 1 leek stalk
- 350 g of purple cabbage (half a small cabbage)
- 2 liters of water
How to prepare:
In a pot with 2 liters of water, add all the ingredients, chopped, and cook and low heat for about 30 minutes, or until all ingredients are well cooked. You can also add pepper, garlic and parsley, but you should avoid adding salt or pre-made broths.
It is also important to remember that soups should be consumed at dinner, and that weight loss will be more effective if you eat healthy throughout the day.
4. Minced meet and Peruvian parsnip soup
Ingredients:
- 300 g of minced meat
- 1 tablespoon of olive oil
- 1 onion, grated
- 2 carrots, grated
- 1 Peruvian parsnip, grated
- 1 beet, grated
- 1 handful of spinach
- 1 handful of watercress
- Salt and pepper
How to prepare:
Stir fry the meet in the olive oil and add the onion until it turns golden. Add the vegetables and stir fry for another 5 minutes. Season with salt and pepper to taste and add water until it is all covered. Cook on low heat until the vegetables are soft. Remove from heat and serve. If you prefer, you can puree the soup to give it more of a cream texture.
5. Pumpkin soup with curry
Ingredients:
- 1 tablespoon of olive oil
- 1 medium onion, chopped
- 4 cups of pumpkin, chopped
- 1 liter of water
- 1 pinch of oregano
- Salt, cayenne pepper, curry, parsley and salvia to taste
How to prepare:
Stir fry the onion in the olive oil and add the pumpkin. Add the salt, water and seasonings. Cook until the pumpkin is soft. Wait for it to cool and puree. Before serving, reheat the soup with oregano and serve with parsley.
6. Carrot cream soup
Ingredients:
- 8 medium carrots
- 2 medium potatoes
- 1 small onion, chopped
- 1 clove of garlic, chopped
- 1 tablespoon of olive oil
- Salt, pepper, parsley and basil as desired
How to prepare:
Stir fry the onion and garlic until golden. Add the carrots and potatoes and cover with 1.5 L of water. Cook over low heat until the vegetables are soft. Puree the soup until creamy and add the seasonings and herbs. Allow to boil for a few more minutes, then serve.
7. Pumpkin and chicken soup
Ingredients:
- 1 tablespoon of coconut oil
- 1 small onion, grated
- 2 cloves of garlic, smashed
- 1 kg of kabocha, cut in cubes (about 5 cups)
- 300 g of cassava
- 4 cups of water
- Salt and pepper, as desired
- 1 cup of skim milk
- 2 tablespoons of light cottage cheese
- 150 g of cooked chicken, cubed
- 1 tablespoon of parsley, chopped
How to prepare:
Heat the coconut oil and add the onion and garlic until golden. Add the pumpkin and cassava, water, salt and pepper, and cook for 20 minutes (or until the pumpkin is soft). Puree until you obtain a creamy mixture, then add the milk and mix. Add the cottage cheese, parsley and cooked chicken and stir. Serve while warm.