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Soup and weight loss

This winter, avoid the traditional hibernating weight gain by eating a healthy hearty soup instead of a large frozen pizza. It’s easy and inexpensive; just use your leftovers and vegetables in your fridge! Here are a few simple steps to make a well-balanced and tasty soup!

Step 1: Sauté your vegetables

  • Sauté onions and garlic in large pot with a little canola oil on medium heat.
  • Add cut up firm vegetables like celery, carrot, or beets.
  • Add softer veggies.
  • Add leaf veggies like kale or spinach at the end.

vegetable ideas

Step 2: Add broth

Take the lowest salt option for chicken/beef/vegetable liquid broth or cubes. Add extra water to cover veggies.

Step 3: Get creative: add your spices and herbs     

  • Italian herbs such as basil, oregano, thyme, or rosemary with most vegetables, especially tomato.
  • More exotic spices such as cumin, cinnamon, nutmeg and curry with a butternut squash or root veggies.
  • Coriander, chili, or left over salsa sauce for some Mexican flavour.
  • Saffron and white wine for a tasty fish soup.
  • Balsamic vinegar or lemon juice to enhances legumes.

Step 4: Add carbs

Carbohydrates are necessary part of a meal because they are your primary source of energy. Since they absorb a lot of water, double or triple the recommended water. If you don’t add enough water, your soup might turn into a stew!

  • Whole wheat pasta;
  • Barley;
  • Brown/wild rice;
  • Quinoa;
  • Sweet potato;
  • Potato

Step 5: Add protein

  • Left over beef, chicken, lamb, pork, sausage, turkey;
  • Pre-cooked legumes: kidney beans, chickpeas, lentils, black beans, split peas;
  • Fish: tilapia, cod;
  • Seafood: scallop, shrimp;
  • Tofu: soft or hard.

Let it simmer, and enjoy the aroma and a healthy bowl of soup! Top it off with cheese, croutons or yogurt.

Get inspired and check out soup ideas from my colleagues:
– Carrot cilantro potage
– Minestrone soup
– Onion, lentils and candied garlic soup
– Tofu, curry, and coconut Thai soup


Do you have a secret soup recipe?

 By: Alyssa Fontaine

Alyssa Fontaine, Dt.P.

Nutrition supervisor at Nautilus Plus, member of the Ordre professionnel des diététistes du Québec and holder of a bachelor’s degree from McGill University, Alyssa joined the Nautilus Plus team in January 2014. She developed an interest in healthy nutrition at a very young age, inspired by her grandmother’s large vegetable garden and her iron health still going strong at over 90 years of age. Proper nutrition and an active lifestyle are the secrets to a long life. An avid outdoor enthusiast, Alyssa exercises regularly and shares her tips to living a balanced lifestyle acknowledging that she does have a sweet tooth. She is the proud spokesperson for the «Zero Diet» brand and she is being followed more and more on social networks.

Soup and weight loss is a post from I'm taking charge. I'm taking charge is a blog that aims to help people in their journey to fitness through articles on training, nutrition, motivation, exercise and healthy recipes.
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