By Joanna 02/10/2017 In
Meal Plans

How many of you have tried a fad diet? Are you someone that’s constantly looking for shortcuts or that miracle solution to lose weight? If you’ve been following my videos, you’d know that I’m against any fad diets that are restricted and only work short-term.

The sooner you stop looking for quick solutions and start committing to making gradually healthy changes to your eating habits, the quicker you’ll actually see real, permanent and sustainable results. What I want to share with you today is a habit that will help you towards your weight loss long term. Basically, I want you to start introducing soup as part of your meal plan.

We don’t always have to eat salad to be healthy or lose weight. If you’re not a big fan of salad, opt for a soup instead. A bowl of homemade soup has as many benefits and nutrients compared to salad. Eating soup on a daily basis has also linked to weight loss. This is because most vegetable based soups are high in nutrients but packs in very few calories.

Research has actually shown that people who consume a bowl of low-calorie soup before their meals, ended up eating 20% less for their main meal and consume less total calories throughout the day, which led to weight loss. I’m not going to tell you to only eat soups and nothing else, because I don’t think it’s healthy and you might end up feeling hungrier.


So for the next 28 days, here’s what we’re going to do, I want you to:

1) Include at least 2 servings of soups everyday. You can either have it for breakfast, lunch or dinner.

2) Choose only low-calorie vegetable or broth-based soup. For instance chunky vegetables, pureed vegetables, clear chicken or beef broth.

3) Avoid cream-based soups especially those loaded with heavy cream, cheese and pasta.

4) Avoid instant can or powder soup. Those soups tend to be high in calories, fat and sodium, which defeats the whole purpose of adding soups into your diet.

5) If possible, go for homemade soups. If you want to use ready soup stocks for convenience, then opt for the low sodium, low fat variety.


Here are 10 reasons why you should include soups into your diet:

1) It’s very nutritious

You’re basically getting a good balance of protein, carbs and healthy fat all in one bowl. This gives you energy and keep you going for the entire day!

2) You feel full quicker and longer

The combination of water and solids in soup fills you up quicker and longer because it expands the stomach.

3) Reduce total caloric intake

Because soup can fill you up for very few calories, eating soup on a daily basis means that you’re more likely to eat less, crave less, which can help to further reduce your total daily calorie intake and lead to weight loss or to maintain a healthy weight.

4) Increase your water intake

The basis of soup is basically water. So eating soup will contribute to your daily water intake and keep you hydrated.

5) Meet your 5-a-day

If you hate eating your veggies, pureed vegetable soup is the easiest ways to add more vegetables into your diet without feeling like you’re forced to eat your veggies.

6) Good for digestion

The high water content of the vegetables in soup promotes healthy digestion by flushing out toxins in the body. If you suffer from water retention, bloating or constipation, try adding soups into your diet.

7) It’s easy

Anybody can whip up a good bowl of soup. Even if you can’t cook, it’s almost impossible to mess up. It’s a one-pot dish, you can keep adding more of something into the pot until it turns out fine.

8) You can make ahead

Whether chilled or warm soups, you can make-ahead in large batches. Keep them chilled in the fridge, or freeze them up and reheat when ready to eat. They’ll last for many weeks and it’s so convenient.

9) It’s affordable

Vegetables, broths and water are cheap. You can easily cook a large pot of soup at a very low cost to feed the entire family to keep them full and healthy!

10) It’s comforting

No matter what cultural background you’re from, a bowl of soup is ALWAYS comforting. It is also very nourishing, restorative, light and very easily digested, especially when we’re ill.


The recipes of making a hearty bowl of soups are endless. Soups can be served hot and even cold. If you want soup recipes, which you can make-ahead and convenient to bring it out with you, try my No-Cook Chilled Soup Recipes.

They are easy and convient  convenient. You can have it for breakfast or take it to school or work for lunch. No warming up needed, you can eat it right away.

If you prefer a bowl of cooked warm soup, then try out my 3 Vegan Slimming Soup Recipes.

These soups can also be made ahead, and you can freeze them up for many weeks. When you want to eat it, take it out, defrost and reheat it. These recipes can be served as a started, or side with your main meal. You can even have them as your snack.

If you want to have soup as the MAIN MEAL, then check out my Eat Soup & Stay Slim recipes.

You can make soup noodles, which is my favourite dish or make chunky soup vegetables and add barley or even rice into the mix. They make a really filling and satisfying dish. And when you eat out, instead of ordering your usual dish, try to go for a light broth-based soup noodles instead such as pho, udon soup, miso ramen, tom yam, beef noodles, fish noodles, chicken soup, bean soup and more.

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