Lose Weight with these Soups

Eating to keep up or lose weight is about making healthy choices all day long. Planning out your meals ahead of time for the week can help make sure you’ll stick to those choices and are less likely to stray for quicker, unhealthier food options.

One solution, we found to work well, is making a big pot of soup on Sunday, that’s virtually non-fat, that can last the whole week to come.  Quick and easy go-to meals, like soup, makes it simple to just heat up a bowl – for mealtime or even a snack. Our go-to soups are a white bean and spinach soup for something hearty, black bean and sweet potato soup for something packed with flavor and a butternut squash and lentil soup cooked in the slow cooker for something delicious and easy.

You could also easily add some cooked, lean protein to any of these soups for a little something extra at mealtime. Soups are yummy and a great way to keep you on track, but also full at the same time.

The canned beans are so creamy and delicious, that when puree and added to soups, you get that creamy taste and texture – with nearly zero of the fat!


  1. In a large pot, heat the olive oil over medium heat. Add the onion, celery,  garlic, thyme and freshly ground black pepper.  Salute until tender.
  2. Stir in the white beans, chicken stock and water.
  3. Bring to a simmer and cover. Cook for 30 minutes.
  4. Reserve and set aside 1 cup of the bean and vegetable mixture.
  5. Puree the soup until smooth with an immersion stick blender, food processor or blender – working in shifts, as needed.
  6. Return the reserved bean and vegetable mixture to the soup, and add the spinach. Simmer for an additional 10 minutes.
  7. Finish off the soup with the lemon juice and serve.

 Makes 4 1-cup servings at 125 calories and 1 gram of fat.

Continue on to page 2 for the Black Bean and Sweet Potato soup recipe…

This soup tastes best when made at least one-day in advance to give the flavors time to come together.


  1. In a large pot over medium heat, add the onions and 1 tbsp. olive oil.  Season with salt and freshly ground black pepper.
  2. Continue cooking until onion is translucent.
  3. Add sweet potato, chili powder, cinnamon and cumin. Cook for 3 minutes.
  4. Add salsa, stock and water. Bring to a low boil  and then reduce heat to simmer.
  5. Cover and cook for 20 minutes.
  6. Add black beans cook for 10 minutes – or until the sweet potatoes are fork tender.
  7. Serve with fresh kale, cilantro, red onion and/or avocado.

Continue on to page 3 for the Butternut Squash and Lentil soup recipe…

This recipe makes 8 hearty and delicious servings and still have healthy leftovers for the week. You can even freeze it for a few months.


  1. Add all ingredients to the slow cooker and put the lid on.
  2. Turn the slow cooker to low for 8 hours – or 5 hours on high
  3. Stir and enjoy (or puree)!

Store leftovers in the refrigerator for up to three days or freeze.

Makes 8 servings at 255 calories and 2.1 grams of fat.

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