Slim down with soup: our 7-day meal plan, featuring recipes for delicious homemade soup, will help you lose weight without going hungry

Victoria Abbott Riccardi

HERE'S NOTHING LIKE A BOWL of hearty, homemade soup to warm and comfort you. But eating soup has another benefit, according to both folk wisdom and scientific studies: It can help you lose weight. That's because, even though it's mostly water, soup satisfies you like a meal. One researcher who has studied soup in the lab is Barbara Rolls, Ph.D., author of Volumetrics (HarperCollins, 2000). She and her colleagues in the nutrition department at Penn State University in University Park asked women to eat either chicken casserole, chicken casserole with a glass of water, or chicken casserole with water added to make soup. The women were allowed to eat whatever they wanted at their next meal, and Rolls kept track of their caloric intake. Her findings were good news for dieters: When the study participants ate chicken soup they consumed 100 fewer calories at their next meal than when they ate the other two options.

The reasons for this difference are complex, but Rolls theorizes that perception has a lot to do with it--the soup looked more filling than the casserole because it took up more space. Water, when consumed separately from food, satisfies thirst but not hunger. But when water is mixed with food, as in a brothy soup with chunky ingredients, the body handles it like food. As soup fills your stomach, it activates stretch receptors that send satiety signals to your brain. As the soup empties from your stomach, satiety hormones flow into your bloodstream, helping you feel full.

To show you how easy it is to lose weight with soup, were developed a seven-day meal plan (on the next two pages) that features a different soup for lunch or dinner every day.

All the soups start with one of two bases--garlicky tomato or mushroom-leek--which you customize by adding ingredients with satisfying tastes and textures. (Recipes start on page 60.) The rest of this easy-to-prepare plan is based on fresh, whole plant foods that are full of fiber and nutrients; it provides you with about 1,700 calories a day, a good amount for sensible weight loss. You can follow the plan for as long as you need to lose weight.

Your 7-Day Meal Plan

DAY 1

Breakfast

* 1 slice whole-grain toast with

1 tablespoon almond butter and 2 teaspoons all-fruit spread

* 1 orange

* 1 cup low-fat, fortified soymilk

Lunch

* 1 baked potato stuffed with 1 cup prepared vegetarian bean chili and topped with 1/4 cup plain soy yogurt and 1 tablespoon shredded soy cheese

* 1 cup grapes

Dinner

* 102 cups Tuscan Tomato, Swiss Chard, and Pasta Soup (recipe, page 60)

* 1 whole-grain roll (2 ounces)

* 1/2 cup steamed carrots

* BAKED APPLE: In a small bowl, blend 2 tablespoons mixed dried fruit, 1 tablespoon maple syrup, and 1/4 teaspoon cinnamon. Core 1 apple; fill cavity with fruit mixture. Bake, covered, in heatproof dish at 350 degrees for 30 minutes; baste with juices; and bake 10 minutes, uncovered. Or microwave until soft in microwave-safe dish, loosely covered.

DAY 2

Breakfast

* 1 packet instant plain oatmeal prepared with low-fat, fortified soymilk, 2 tablespoons raisins, and 1 tablespoon maple syrup

* 1/2 cup grapefruit juice

Lunch

* 1 1/2 cups Creamy Mushroom Soup with Spinach (recipe, page 98)

* 10 whole-grain crackers

* 1/2 cup prepared bean dip

* 1/2 cup diced pineapple, fresh or canned in juice

Dinner

* 1 cup cooked brown rice

* 1/2 cup cooked kidney beans, heated with 1/2 cup salsa and topped with 1/2 cup plain soy yogurt

* 1 yellow squash or zucchini, sliced into discs, steamed, and sprinkled with lemon juice and pepper

* 1/2 cup fruit sorbet

DAY 3

Breakfast

* TOFU SCRAMBLE: Saute 1 cup chopped bell peppers, onions, and mushrooms with 1 teaspoon canola oil in nonstick skillet over medium heat until soft. Add 4 ounces reduced-fat tofu, 1 teaspoon onion powder, and 1/4 teaspoon turmeric. Heat through, stirring so tofu breaks into pieces. Add salt and pepper to taste.

* 1/2 cup orange juice

Lunch

* 1 veggie burger on a whole-grain bun with lettuce, tomato, onions, mustard, and ketchup

* 1 ounce potato chips

* 1 dill pickle wedge

* 1 cup grapes

Dinner

* 1 1/2 cups Southwestern Tomato-Chickpea Soup with Crushed Corn Chips (recipe, page 60)

* FRUIT AND NUT SALAD: In large bowl, toss 2 cups mixed greens, 2 tablespoons dried cranberries, 1/2 firm pear (sliced), and 2 tablespoons chopped walnuts with 2 tablespoons low-fat dressing.

* 1/3 cup soy-based frozen dessert

DAY 4

Breakfast

* 6 ounces fruited soy yogurt with 1/4 cup reduced-fat granola

* 1/2 cup orange juice

Lunch

* 1 1/2 cups Curried Mushroom Soup with Couscous and Peas (recipe, page 98)

* TOMATO SALAD: Toss 1 medium-size, sliced ripe tomato and 1/2 peeled, sliced cucumber with 1 teaspoon each olive oil and balsamic or red wine vinegar and 1 tablespoon chopped fresh basil.

Dinner

* HEARTY CAESAR SALAD: Mince 1 to 2 cloves of garlic and whisk in large bowl with 2 teaspoons olive oil, 1/2 teaspoon dry mustard, 1/2 teaspoon vegetarian Worcestershire sauce, 2 teaspoons white wine vinegar, 2 teaspoons lemon juice, and 1/8 teaspoon fresh ground pepper. Add 3 cups romaine lettuce leaves and 2 ounces croutons. Cube 5 ounces seasoned tempeh (heat if desired) and add to bowl; toss all ingredients together. Optional: 1 tablespoon capers and 1 teaspoon soy parmesan cheese.

* 2 kiwis

DAY 5

Breakfast

* BANANA SMOOTHIE: Place frozen banana (freeze, peeled, at least 8 hours in advance), 1 cup low-fat, fortified soy milk, 1/2 cup fruit juice, 1 scoop soy protein powder, and 2 drops vanilla extract in blender and puree. Add cold water, if necessary, to thin to desired consistency.

Lunch

* VEGGIE BURRITO: Spread 1/2 cup heated fat-free canned refried beans on a 10-inch flour tortilla. Add 1/2 cup shredded lettuce, 1/4 cup chopped tomato, and 2 tablespoons shredded soy cheese. Roll and top with 1/4 cup salsa. (Or substitute a frozen dairy-free veggie burrito.)

* 1 pear

Dinner

* 1 1/2 cups Japanese Mushroom Soup with Tofu and Soba (recipe, page 61)

* 15 rice crackers

* 2 cups steamed peas and baby carrots

* 1 frozen fruit bar

DAY 6

Breakfast

* 1 cup cooked quick brown rice or other grain mixed with 1/2 cup low-fat, fortified soymilk, 1 chopped apple, and a dash of cinnamon, heated in the microwave or on the stove

Lunch

* 1 1/2 cups Hungarian Tomato-Cabbage Soup with Butter Beans (recipe, page 61)

* 1 small whole-wheat pita

* Salad made with 2 cups leafy greens and 2 tablespoons low-fat dressing

* 4 ounces soy pudding

Dinner

* 1 cup cooked quinoa

* BBQ SKILLET: In a large pan, heat 1 teaspoon olive oil and saute 1/2 onion, sliced, 1 1/2 cups red and green pepper slices, 1/2 cup sliced mushrooms, and 4 ounces reduced-fat tofu, cubed. When veggies are crisp-tender, add 1/4 cup natural barbecue sauce and stir until heated through. Spoon over quinoa.

* 1/2 grapefruit

DAY 7

Breakfast

* 1 cup multigrain flakes and 1 cup low-fat, fortified soy milk

* 1 small banana

Lunch

* HUMMUS WRAP: Spread a whole-wheat tortilla with 1/4 cup hummus. Add 1 heaping cup assorted raw vegetables (like shredded carrots, small broccoli florets, halved cherry tomatoes, and sliced bell peppers) and roll up.

* 1 orange

Dinner

* 1 1/2 cups Southwestern Tomato-Chickpea Soup with Crushed Corn Chips (recipe, page 60)

* 1 baked sweet potato

* 1 cup steamed kale sprinkled with fresh lemon juice

* 3-ounce serving dairy-free oatmeal raisin cookies

8 Super Soup Recipes

ALL THE SOUPS FOR THIS DIET START WITH ONE of two bases: garlicky tomato or mushroom leek. You can make both bases in advance and refrigerate them for up to a week or freeze them in 4-cup portions. Simply thaw out the appropriate base, add the other ingredients, and heat for delicious homemade low-calorie soup.

Garlicky Tomato Soup Base

MAKES 16 CUPS

This chunky tomato soup base makes
enough for the three variations that
follow, plus 4 extra cups to have on
hand in case you have company.

1 tablespoon olive oil
2 large onions, chopped (about
  4 cups)
2 medium carrots, peeled and
  chopped (about 1 cup)
2 medium ribs celery, chopped
  (about 3/4 cup)
8 cups clear vegetable broth
8 medium garlic cloves, minced
2 28-ounce cans diced tomatoes
  (packed in juice) with basil
  Salt and ground black pepper
1/2 cup chopped fresh parsley

Heat oil in stockpot over medium-high
heat. Add onions, carrots, and
celery and saute until vegetables turn
soft and brown, about 12 minutes. Stir
in broth, garlic, and diced tomatoes and
their juices, and season with salt and
pepper to taste. Bring to a boil, and then
reduce heat to low. Simmer, uncovered,
for 30 minutes. Stir in parsley and season
with additional salt and pepper to
taste.

PER CUP: 65 CALORIES, 2 G PROTEIN, 1 G FAT,
<1 G SATURATED FAT, 12 G CARBOHYDRATES,
2 G FIBER, 63 MG SODIUM, 2% CALCIUM
Southwestern TomatoChickpea
Soup with
Crushed Corn Chips

SERVES 4

4 cups Garlicky Tomato
  Soup Base
1 15-ounce can chickpeas,
  drained and rinsed
1 cup frozen corn
1 teaspoon ground cumin
1/2 cup chopped fresh cilantro
24 low-fat corn chips,
  lightly crushed

Pour soup base into large saucepan.
Add chickpeas, corn, and cumin and
bring to a boil. Reduce heat to low and
simmer 5 minutes. Stir in cilantro. Ladle
soup into bowls and garnish each bowl
with crushed corn chips. Serve immediately.

PER 1 1/2-CUP SERVING: 213 CALORIES,
9 G PROTEIN, 3 G FAT, <1 G SATURATED FAT,
40 G CARBOHYDRATES, 8 G FIBER, 94 MG SODIUM,
8% CALCIUM
Tuscan Tomato, Swiss Chard,
and Pasta Soup

SERVES 4

4 cups Garlicky Tomato
  Soup Base
2 cups packed chopped fresh
  Swiss chard (about 5 ounces)
1 cup cooked white beans
  (about half a 15-ounce can,
  drained and rinsed)
1/2 cup whole-wheat elbow pasta
1/2 cup chopped fresh basil

1. Pour soup base into large
saucepan, Add Swiss chard and white
beans and bring to a boil. Reduce heat
to low and simmer soup until chard is
tender, about 6 minutes.

2. Meanwhile, bring about 1 quart
of water to a boil in a medium
saucepan for cooking pasta. Add
elbows and cook until al dente, about
8 minutes. Drain.

3. Add pasta to tomato soup mixture
and stir in basil until it is slightly
wilted. Ladle soup into bowls and serve
immediately.

PER 1 1/2-CUP SERVING: 181 CALORIES,
8 G PROTEIN, 1 G FAT, <1 G SATURATED FAT,
34 G CARBOHYDRATES, 6 G FIBER, 105 MG
SODIUM, 8% CALCIUM
Hungarian Tomato-Cabbage
Soup with Butter Beans

SERVES 4

4 cups Garlicky Tomato Soup
  Base
1/2 teaspoon olive oil
3 cups chopped green cabbage
  (about 10 ounces)
1 teaspoon hot paprika
1 15-ounce can butter or navy
  beans, drained and rinsed

1. Pour soup base into large
saucepan.

2. Heat oil in medium nonstick
skillet over high heat. Add cabbage and
paprika and saute until cabbage is
slightly softened, about 5 minutes. Add
3/4 cup water to skillet, cover, and continue
cooking until cabbage is tender,
about 5 minutes.

3. Add cabbage mixture and butter
or navy beans to soup base and bring
to a boil. Reduce heat to low and simmer
for 2 minutes. Ladle soup into
bowls and serve immediately.

PER 1 1/2-CUP SERVING: 174 CALORIES,9 G PROTEIN, 2 G FAT, <1
G SATURATED FAT,
32 G CARBOHYDRATES, 9 G FIBER, 85 MG
SODIUM, 11% CALCIUM
Japanese Mushroom Soup
with Tofu and Soba

SERVES 4

4 cups Mushroom-Leek
  Soup Base (page 98)
1/2 pound firm tofu, drained
  and diced
2 tablespoons minced
  fresh ginger
1/4 pound soba noodles,
  snapped in half
2 cups chopped fresh
  watercress (about
  5 ounces)
4 medium scallions, white
  and light green parts only,
  sliced thin (about 1/4 cup)

1. Pour soup base into large
saucepan. Add tofu and ginger and
bring to a boil. Reduce heat to low
and simmer for 6 minutes.

2. Meanwhile, bring 2 quarts of
water to a boil in medium saucepan
for cooking pasta. Add soba noodles
and cook until al dente, about 10 minutes.
Drain.

3. Add soba to soup and stir in
watercress until it is slightly wilted.
Ladle soup into bowls and sprinkle
each serving with 1 tablespoon scallions.
Serve immediately.

PER 1 1/2-CUP SERVING: 250 CALORIES,13 G PROTEIN, 3
G FAT, <1 G SATURATED FAT,
40 G CARBOHYDRATES, 5 G FIBER, 108 MG
SODIUM, 11% CALCIUM
Mushroom-Leek Soup Base

MAKES 16 CUPS

Use this base for the recipe on page 61 as
well as the two recipes that follow.

4 teaspoons olive oil, divided
6 medium leeks, white and light
  green parts only, chopped (about
  4 cups)
3 medium stalks celery, chopped
  (about 1 cup)
4 sprigs fresh tarragon
  Salt and ground black pepper
4 pounds mixed mushrooms, sliced
2 cups dry white wine or water
10 cups mushroom broth
6 medium garlic cloves, minced

1. Heat 2 teaspoons oil in stockpot over
medium-high heat. Add leeks, celery, and
tarragon and saute until vegetables soften,
about 12 minutes. Season with salt and pepper
to taste.

2. Working in two batches, heat 1 teaspoon
oil in large nonstick skillet over
medium-high heat. Add half of mushrooms
and saute until browned, about 12 minutes.
Stir in half of wine to "clean" skillet. Using
rubber spatula, scrape mixture into stockpot.
Repeat process with remaining oil,
mushrooms, and wine.

3. Add broth and garlic to stockpot and
bring mixture to a boil. Reduce heat to low
and simmer, uncovered, for 30 minutes.
Remove and discard tarragon sprigs. Season
with additional salt and pepper to taste.

PER CUP: 118 CALORIES, 4 G PROTEIN, 2 G FAT,
<1 G SATURATED FAT, 19 G CARBOHYDRATES,
3 G FIBER, 44 MG SODIUM, 5% CALCIUM
Creamy Mushroom Soup
with Spinach

SERVES 4

4 cups Mushroom-Leek Soup Base
4 cups packed chopped fresh
  spinach (about 10 ounces)
1 cup reduced-fat plain soymilk
3 tablespoons flour
1/2 teaspoon ground nutmeg

1. Pour soup base into large saucepan.
Stir in spinach and warm over low heat.

2. Meanwhile, whisk together soymilk,
flour, and nutmeg in small saucepan. Place
over low heat and whisk until mixture has
thickened, about 6 minutes. Stir cream
sauce into mushroom soup and continue
cooking, stirring often, until blended and
hot, about 1 minute.

3. Ladle soup into bowls; serve at once.

PER 1 1/2-CUP SERVING: 178 CALORIES, 8 G PROTEIN,
2 G FAT, <1 G SATURATED FAT, 31 G CARBOHYDRATES,
5 G FIBER, 103 MG SODIUM, 21% CALCIUM
Curried Mushroom Soup with
Couscous and Peas

SERVES 4

4 cups Mushroom-Leek Soup Base
2 cups chopped fresh mustard
  greens (about 5 ounces)
1 cup frozen peas
2 teaspoons curry powder
1 3/4 teaspoon cayenne
1/2 cup whole-wheat couscous

1. Pour soup base into large saucepan.
Add mustard greens, peas, curry powder,
and cayenne and bring to a boil. Reduce
heat to low and simmer until greens are
tender, about 8 minutes.

2. Meanwhile, bring 1 cup water to a boil
in small saucepan for cooking couscous.
Stir in couscous, remove pan from heat, and
cover. Let rest 4 minutes. Fluff couscous
with fork and add to soup mixture. Ladle
soup into bowls and serve immediately.

PER 1 1/2-CUP SERVING: 265 CALORIES, 11 G PROTEIN,
3 G FAT, <1 G SATURATED FAT, 49 G CARBOHYDRATES,
10 G FIBER, 86 MG SODIUM, 11% CALCIUM

What Else Can I Eat and Drink?

EACH DAY IN ADDITION TO YOUR MEALS, YOU CAN HAVE TWO SNACKS FROM THE LIST below. Each snack is less than 200 calories, Try to drink at least eight large glasses of water, plain or flavored seltzer water, or caffeine-free coffee or tea every day. (This is a high-fiber meal plan and without fluids, fiber can constipate you.) Limit yourself to one cup of caffeinated coffee or tea per day.

* BEAN DIP OR HUMMUS, 1/3 cup with raw vegetables (all you want)

* BREAD, whole-grain, 1 slice with 1 teaspoon fruit spread

* CEREAL, dry, 3/4 to 2 cups depending on type (check label for calorie count)

* COOKIE OR BROWNIE, dairy-free (such as ABC, Boston Cookies, or Allison's Gourmet), 3 ounces

* CHOCOLATE, dark, 1 ounce

* CRACKERS, whole-wheat, 5

* ENCHILADA, dairy-free veggie,1 small

* ENERGY BAR, 1 bar for brands like Luna, 1/3 bar for brands like Odwalla or Clif (check label for calorie count)

* FROZEN FRUIT BAR, 1 (any flavor except coconut)

* FROZEN SOY DESSERT (such as Soy Delicious or Soy Dream), 1/2 cup

* FROZEN SOY DESSERT SANDWICH, 1 large or 2 small

* FRUIT, 1 apple, banana, orange, or pear; 1/3 grapefruit or mango; 1 cup berries, cherries, grapes, melon, or pineapple chunks; 2 kiwis; or 2 tablespoons dried fruit

* GRAHAM CRACKERS, 4 small squares

* LICORICE CANDY, natural, 15 pieces

* MATZOH, 1 sheet

* NUT BUTTER, 1 tablespoon (try almond butter in a celery stalk)

* NUTS, 1 ounce

* POPCORN, air-popped, 3 cups sprinkled with 1 tablespoon nutritional yeast

* POTATO OR ROOT VEGGIE CHIPS, baked or fried in nonhydrogenated oil, 1 ounce

* PRETZELS, whole-grain, 1 ounce

* RICE CAKES, plain or flavored, 3

* SORBET, all-fruit, 1/3 cup

* SOY PUDDING, any flavor (Imagine or Zen Don), 4 ounces

* SOY SHAKE OR FRUIT SMOOTHIE (such as Fresh Samantha), 8 ounces

* SOY VEGGIE "COLD CUTS" (such as Yves), 2 slices

* SOY YOGURT, fruited or plain (such as Silk or Whole Soy), 6 ounces

* TOASTER PASTRY, dairy-free (such as Amy's), 1

* TORTILLA CHIPS, baked or fried in nonhydrogenated oil, 1 ounce, with 1/4 cup salsa

* WAFFLE, whole-grain, dairy-free (such as Van's), 1

Victoria Abbott Riccardi is a frequent contributor to Natural Health. She writes from Brookline, Mass. Dina Aronson, R.D., is a registered dietitian and freelance writer in the Boston area.

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